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Sequence: Practise after asanas and other yogic practices
that heat the body, in order to restore temperature balance.
Technique 2: with antar kumbhaka (internal retention)
At the end of inhalation, retain the breath inside for one or two seconds. The duration of retention may be gradually increased as the technique is mastered. Jalandhara bandha may also be combined with this practice
during internal retention. Precautions: This practice should be avoided in a polluted
atmosphere or during cold weather. Breathing through the nose filters the incoming air and adjusts it to the body temperature. However, in this practice the body's natural filtration system in the nose and the warming effect of the blood-sinusoids in the mucous membrane of the nose are bypassed. Therefore, this pranayama should be practised only in fresh, clean and warm air, so that the lungs are not contaminated or chilled. Practise inner retention for a short
time only, as prolonged kumbhaka has a heating effect. Contra-indications: People suffering from low blood pressure
or respiratory disorders, such as asthma, bronchitis and excessive mucus, should not practise this pranayama. Those with heart disease should practise without breath retention. This practice cools down the activity of the lower energy centres and should be avoided by those suffering from chronic constipation. This pranayama
should not be practised in winter or in cool climates. Benefits: This practice cools the body and affects important
brain centres associated with biological drives and temperature regulation. It cools and reduces mental and emotional excitation, and encourages the free flow of prana throughout the body. It induces muscular relaxation, mental tranquillity and may be used as a tranquillizer before sleep. Sheetali may be practised whenever one faces a situation where the blood pressure is rising in order to restore equilibrium.
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