!

"
Love begins with me
#$




Namast e
As you deep breathe, humbly accept
your humanness. You are a perfect
miracle with a unique place in the
cosmic plan. You are here to be the
presence of love, joy and peace.
Each breath carries gifts of relaxation
and love. Allow love to come in, open
your heart and heal your wounds.
Through self-healing, we can see each
other through the eyes of compassion
and so become instruments for the
Creators healing.
Love to all. Light to all. Peace to all.
Sangeeta x





Workshops, Fest i val s and Ret reat s 2013
!"#$"%&"'
()*(+', -'./.0.%. aL lnLo Lhe Wlld AuLumnal CaLherlng, Lewes, LasL Sussex. Lnqulrles and booklng:
wlldhearLgaLherlng.com
23$4&"'
!.$ 5
$6
9am-3pm 7"$'".$ &0 $6" !".8 9'".$6": ;".< ./, =4>'?@6
-'./.0.%.: A>/,.<?/? B4C.: D./$'. D",?$.$?4/: E4/C !4>/, ;".<?/C ./, F4@$.< G.<H@ .$ Cuckmere
CoLLage, LasL Sussex CosL 60 lnc full day acLlvlLles and nourlshlng food. A unlque experlence ln naLure.
IJKKB 922ALM
!.$ N(
$6
1-3:30pm -'./.0.%.: D./$'. D",?$.$?4/ ./, E4/C !4>/, ;".<?/C aL 8lkram ?oga CenLre, lleeL.
Lnqulrles and booklng: blkramyogafleeL.co.uk
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$6
10am - 3pm -'./.0.%.: D./$'. D",?$.$?4/: A>/,.<?/? B4C. ./, E4/C !4>/, ;".<?/C aL Mayura
?oga SLudlo, SouLhend-Cn-Sea, Lssex. Lnqulrles and booklng: mayurayoga.co.uk
PranaDeep
Perfect Health is Your Divine Birthright
Summer 2013 ISSUE 11
Tel: 07889 497 421
info@PranaDeep.co.uk

Pranayama at Grayshot t Spa - Evening talks and one to one sessions
!"# 6-7, 20-21 23$ 11-12, 23-26 =4O 8-9, 22-23 M"3 13-14



me.com
Pranayama Sequence
General rules for practice:
Larly mornlng ls preferable, Lhe ambroslal hours beLween 4 - 7am are golden
LmpLy sLomach - 4 hours afLer food
no drlnklng 30 mlns before and durlng pracLlce may eaL or drlnk 30 mlnuLes afLer ranayama
SlL on Lhe floor or ln a chalr, eyes llghLly closed
8reaLhlng ln and ouL of Lhe nose, mouLh genLly closed, unless oLherwlse advlsed
Cradually bulld up sLamlna, resL whenever you feel Lhe need Lo

8egln by creaLlng a sacred space Lo calm your mlnd. ?ou can chanL AuM several Llmes or reclLe Lhe
CayaLrl ManLra.
MosL lmporLanL ls Lo remember LhaL as we are worklng wlLh our maln energy channel, Lhe splne, lL
should be kepL sLralghL durlng pracLlce. SlL comforLably ln easy pose (Sukhasana) or half loLus
(Slddhasana) wlLh a neck lock (!alandhara 8andh) by lowerlng Lhe chln Lo Lhe chesL. ?ou may also slL ln
rock pose (va[rasana) or on a chalr, keeplng your back and neck sLralghL.
Lnsure face, neck shoulders arms and legs are relaxed and Lhe splne ls sLralghL.

BHASTRIKA PRANAYAMA (bellows breath)
1lmlng: 2/3 mlnuLes
MeLhod: lnhale lnLo Lhe lowesL chamber by pushlng ouL Lhe abdomen, Lhen conLlnue Lo lnhale and flll
Lhe mlddle Lhen Lop chambers. 8everse Lhe order on Lhe exhale.
lnLenLlon: lnhale graLlLude for Lhe resplraLlon sysLem and exhale [oy of belng allve.
ConLralndlcaLlons: racLlce genLly lf sufferlng from hlgh blood pressure or hearL dlsease.

KAPAL BHATI PRANAYAMA (Deeply detoxifying breath)
1lmlng: 8ulld up Lo 3 mlnuLes per round Lhen resL. ConLlnue for aL leasL Lwo rounds (10 mlnuLes LoLal)
for general good healLh and 13/20 mlnuLes when worklng wlLh an exlsLlng lmbalance ln healLh. l sec
per exhalaLlon ls Lhe rhyLhm.
MeLhod: owerfully exhale Lhrough Lhe nose, synchronlse wlLh navel Lo splne acLlon and genLly pelvlc
floor conLracLlon.
lnLenLlon: 8anlsh Loxlns and dlsease from Lhe body, lnclude Loxlc LhoughLs.
ConLralndlcaLlons: uo noL do lf pregnanL and slx monLhs afLer surgery. racLlce genLly for Lhose wlLh
hearL and 8 problems.

BAHYA PRANAYAMA (moving the energy up the spine)
1lmlng: 3-3 Llmes
MeLhod: lnhale and fully exhale. Cn suspended exhale pull mahaband (neck lock, dlaphragm lock and
rooL lock), squeeze and hold whllsL pulllng Lhe energy from Lhe base of Lhe splne Lo Lhe Lhlrd eye polnL.
lnLenLlon: vlsuallse Lhe energy movlng from Lhe base chakra or Muladhara along Lhe splne Lo Lhe Lhlrd
eye or A[na chakra.
ConLralndlcaLlons: uo noL do lf you have hearL or 8 problems, lf you are pregnanL or havlng your
perlod.








AGNI SAR KRIYA (digestive tract massage)
1lmlng: 3-3 Llmes
MeLhod: Cn suspended exhale, rhyLhmlcally conLracL and release Lhe navel Lo splne acLlon Lo massage
Lhe lnLernal dlgesLlve organs.
ConLralndlcaLlons: uo noL do lf you have hearL or 8 problems, lf you are pregnanL or havlng your
perlod.


UJJAYI PRANAYAMA (thyroid stimulation)
MeLhod: 1lghLen Lhe LhroaL and make a snorlng sound from Lhe LhroaL. LlongaLe as long as posslble,
hold and exhale Lhrough Lhe lefL nosLrll
1lmlng: 2/3 8ounds ConLralndlcaLlons: none

ANULOM VILLOM (alternate nostril breathing)
1lmlng: 8ulld up Lo 3 mlnuLes per round Lhen resL. ConLlnue for aL leasL Lwo rounds (10 mlnuLes LoLal)
for general healLh. 8epeaL Lhe Llmlngs used ln breaLh 2 above (kapal 8haLl) Lo balance.
MeLhod: SLarL by blocklng Lhe rlghL nosLrll, lnhale Lhrough lefL, swlLch and exhale rlghL nosLrll, lnhale
rlghL nosLrll, swlLch eLc. 8emember Lo sLarL and end wlLh Lhe lefL nosLrll.
lnLenLlon: vlsuallse cosmlc prana enLerlng Lhe crown chakra on Lhe lnhale. 1he exhale ls from Lhe
hearL cenLre and ls seen as a brlghL whlLe heallng llghL. Send heallng Lo your physlcal body and Lo any
loved ones lf you choose. ConLralndlcaLlons: none

1he flnal Lhree ranayamas leadlng Lo medlLaLlon, Lo be pracLlced one afLer Lhe oLher wlLhouL a pause.

BHRAMRI (buzzy bee breath)
1lmlng: 3 Llmes ConLralndlcaLlons: none
MeLhod: 1humbs block ears, lasL Lhree flngers ln Lhe eye sockeL, lndex flngers resLlng on Lemples.
lnhale and hum CnC lnLernally.

UDGEETH (AUM chanting)
1lmlng: 3 Llmes ConLralndlcaLlons: none
MeLhod: ChanL CnC

PRANAV (meditation)
1lmlng: AL leasL 2 mlnuLes, conLlnue for as long as requlred.
MeLhod: no conLrol, slmply follow Lhe breaLh. Look and llsLen lnslde, be aware of Lhe sensaLlons ln
your body and surrender Lo Lhe 'now'.










Tel: 07889 497421



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info@PranaDeep.co.uk



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