Pranayamas for self-care during COVID19 compiled by Dr Ananda for CYTER of Sri Balaji Vidyapeeth

2. Yoga for Self-Care
during COVID-19 Pandemic
Part-2: Pranayamas for Self Care
Prepared in public interest by
Centre for Yoga Education Therapy and Research (CYTER),
Sri Balaji Vidyapeeth, Pondicherry. www.sbvu.ac.in/cyter

7. Pranava is Universal

8. Pranava Pranayama
• Using foundation of Vibhaga
• Chanting Akara, Ukara, Makara and
Omkara Nada
• 2 to 3 times longer exhalations
• Appropriate hand gestures (Mudras)
Click here for a practice session

9. Brahmari Pranayama
• Repeat 3 to 9 times at each
sitting to obtain maximum
relief of stress.
• Brahmari is one of the Swara
Pranayamas and helps tone
up the nervous system thus
producing a state of extreme
calmness and bliss.
Click here to practice Brahmari Pranayama
• Sit with your spine erect and perform Shanmuki Mudra.
• Inhale slowly and deeply for six counts and then enhale
very slowly while making an humming sound like a bee.

10. Chandrandi Pranayama
• Sit erect and using Nasarga Mudra
close your right nostril with thumb.
• Inhale and exhale slowly through
your left nostril for an equal count of
4 / 6 / 8 as per your capacity.
• Repeat a minimum of nine rounds at
each session.
• Those with anxiety, hypertension,
insomnia and other stressful
conditions can benefit by practising
27 times before meals and before
going to bed at night (4 x 27 = 108).
Click here for a
practice session

11. Pranava for Emotional Self-Care
• Mantra Japa especially of OM is very
useful as it is known to attenuate the
limbic over-activity.
Listen to Om Japa
• Pranava Pranayama, Dhyanam and
relaxation using Akara, Ukara and
Makara are extremely useful in inducing
relaxation response from within. This
will strengthen our immune system.
Enjoy guided Pranava relaxation

12. • We need to stay safe and stay healthy.
• Through Yogic self care, we can reduce our fear
and strengthen our immune system to manifest
all round health.
• May we as ONE HUMANITY stand our ground,
may we fight the enemy within, overcoming the
inner enemy fear; thus strengthening our ability
to fight and defeat the external enemy, COVID19.
• May Humanity Prevail !
Pathogenesis
Salutogenesis

13. SRI BALAJI VIDYAPEETH
(Deemed University Accredited with “A” Grade by NAAC)
Centre for Yoga Therapy, Education
and Research (CYTER)
Salutogenesis, our focus!
www.sbvu.ac.in