Anuloma Viloma - Alternate Nostril Breathing

Yoga Exercises > Pranayamas > Anuloma Viloma - Alternate Nostril Breathing

This pranayama manipulates the flow of energy through the nadis (channels) in
your body and ultimately brings about a balance of both stimulation and
relaxation.

Sequence:
1.
i.
ii.
iii.

Using your right hand close your nostrils:

Tuck your index and middle fingers into the palm of your hand.
Use your thumb to close your right nostril.
Use your ring and little fingers together to close your left nostril.
2.
Breathe in through the left nostril closing the right.
3.
Hold breath, closing both nostrils.
4.
Breathe out through the right nostril keeping the left nostril closed.
5.
Breathe in through the right nostril keeping the left nostril closed.
6.
Hold the breath, closing both nostrils.
7.
Breathe out through the left nostril keeping the right closed.
8.
Count to two when inhaling, hold for the count of eight then exhale to the
count of four.
9.
Start with eight rounds build up to sixteen rounds.

Caution:

Try to make the inhalation and exhalation of equal length.

Take care not to strain.
Try to make every breath soft and gentle.
Count to two when inhaling, hold for the count of eight then exhale to the
count of four.

Benefits:

Anuloma Viloma restores the natural balance in your breathing.

It will remove tension, fear, and worry and will make the mind calm,
poised and serene.

Through the practice of this Pranayama, happiness, health, vigour and

melodious voice can be attained.

Bhastrika Pranayama - Bellow Breathing

Yoga Exercises > Pranayamas > Bhastrika Pranayama - Bellow Breathing

"Bhastrika" means the "bellows" in Sanskrit.Just as a blackcmith works his

bellows, so are the abdominal muscles exercised during this practice in which air
is forcefully drawn in and out.

Sequence:
1.

Sit straight in a comfortable posture. Padmasana is the best asana to

adopt

2.

Let the left hand rest on the left knee and place the right hand next to the
nose.

3.
4.
5.
6.
7.

Inhale and exhale quickly in short and shallow breaths through both
nostrils from four to ten times.
Close off both nostrils and apply both Jalandhara and Moola Bandha while
retaining the breath.
Raise your head and exhale through the right nostril to cool the body
down.
Now apply Uddiyana Bandha directly after the exhalation.
Begin your practice with three rounds of ten pumpings and then very
gradually work up to a maximum of eight rounds of a hundred pumpings.

Caution:

Extending a series for so long can also cause dizziness.

Comfort and not reckless excess should guide your motives and manner
of doing.
Excess in practice may induce dizziness, drowsiness and loss of
consciousness.

Benefits:

This pranayama makes you relaxed and revitalized.

It revives and stimulates the nervous system and the circulatory system.

Bhastrika breathing clears the mind of confusion and enhance your

powers of focus.

Bhramari Breathing
Yoga Exercises > Pranayamas > Bhramari Breathing

In this breathing practice a soft "humming-bee" sound is produced during

exhalation. So this pranyama is named Bhramari.

Sequence:
1.
2.
3.
4.
5.

Sit in a comfortable posture keeping the head, beck and spine erect.
Place the right thumb against the right nostril but do not close it.
Inhale slowly and deeply through both nostrils.
Press the right nostril with the right thumbs.
Retain the breath for a while, then exhale touching the lungs throat area
and larynx.
6.
While inhaling and exhaling, concentrate the conscious mind on the throat
and produce a humming sound like the buzzing of a bee.

Caution:

Take care not to strain.

Benefits:

It makes the voice sweet and gently, and helps clarity of speech.
It is useful for hypertension and depression and aids brain cells.
Breathing becomes deep and subtle.
The extended exhalation in this breathing exercise is very good for
pregnant women in preparation for labor.

Kapala Bhati Breathing

Yoga Exercises > Pranayamas > Kapala Bhati Breathing

"Kapala" means "skull" (and by implication, the brain) and "Bhati" means
"shines" in Sanskrit. This practice cleanses the nasal passages in the skull and
other passages of the respiratory system.

Sequence:
1.

Sit firmly in a cross-legged posture with the spine, neck and head held
erect.

2.
3.
4.

5.

6.
7.
8.
9.

First, exhale completely and then take a few deep breaths.

Relax the abdominal muscles.
Inhale without taking a deep breath; make a short and forceful expulsion
of the breath through both nostrils producing a hissing sound and,
simultaneously, contract the lower abdomen by a rapid and vigorous thrust of
the abdominal muscles.
Release the contraction of the abdominal muscles quickly and the lungs
will automatically take in air. Follow at once by another forcible expulsion of your
breath, contracting the abdomen in the same manner and letting it relax
outward as the air is drawn in again.
Repeat the exercise a number of times in quick succession, concentrating
your mind on the region of the abdomen below the navel.
After you complete a round and make the last exhalation, take in a deep
and slow breath and then resume normal breathing to afford rest to the lungs.
Increasing the number and speed gradually, try to do two expulsions a
second (120 a minute) in each round which should be the maximum.
Perform three rounds in each sitting, with sufficient pause between the
rounds, when normal breathing should be done.

Benefits:

Kapala Bhati flushes out stale residual air in the lungs and helps a fresh
supply of air to reach them.
It lends elasticity to the diaphragm and increases the capacity of the
lungs.

Moorchha Pranayama
Yoga Exercises > Pranayamas > Moorchha Pranayama

"Moorchhha" means "fainting" or "swooning breath" in which the breath is

inhaled slowly and retained for an extended period.

Sequence:
1.
2.
3.
4.
5.
6.
7.
8.
9.

Sit as usual in a comfortable position with the head, neck and spine
straight.
Concentrate the conscious mind between the eyebrows, which is called
the centre of intuition.
Inhale gradually and deeply through the mouth.
Let the conscious mind merge into the center of intuition.
Touch the chin tightly to the throat cavity (jugular notch).
Relax the jalandhara bandha.
Then exhale slowly.
This creates a favourable experience, so it is called Moorccha Pranayama.
Begin with nine times and increase with time up to fifteen minutes.

Benefits:

This exercise promotes happiness of mind, achievement of bliss and

removes lustfulness.
It also helps the mind to draw inwards.

Sheetali Breathing
Yoga Exercises > Pranayamas > Sheetali Breathing

"Sheetali Pranayama" or "cooling breath" - a pranayama technique that lowers

the body temperature by inhaling through the mouth while letting the breath
flow in over the tongue.

Sequence:
1.
2.
3.
4.
5.
6.
7.

Sit in a comfortable posture, keeping the hands on the knees as a Gyana

Mudra.
Extend the tongue and roll up each side to make a channel like a bird's
beak.
Suck the air over the tongue and the fill the lungs completely.
The pressures on the diaphragm should extend down to the navel.
Withdraw the tongue and close the mouth.
Hold the breath for a while and then exhale gradually through the nostrils.
Continue this practice from one to five minutes.

Caution:

In order to be sure that the tongue remains moist, roll it back as far as
possible against the palate.

Benefits:

Sheetali Pranayama quenches thirst.

It improves the efficiency of the liver and reduces bile.
It also reduces high blood pressure.
It increases coolness, brightness and peacefulness.

Sheetkari Breathing
Yoga Exercises > Pranayamas > Sheetkari Breathing.

"Sheetkari Pranayama" - a breathing technique which involves hissing leading to

a cooling effect upon the whole body.

Sequence:
1.

Sit upright in a comfortable posture, keeping the head, neck, and spine
erect.

2.
3.
4.
5.

Place the hands in Gyana Mudra.

Open the lips and keep the teeth together.
Lightly press the tip of the tongue against the lower front teeth.
Inhale through the mouth over the tongue with a kind of hissing sound
like the sound of the letter 's'.
6.
After filling the lungs completely, close the mouth and exhale through
both nostrils without retention.
7.
Repeat five to ten times.

Caution:

In order to be sure that the tongue remains moist, roll it back as far as
possible against the palate.

Benefits:

Sheetkari pranayama improves disposition, relieves hunger and thirst.

It also cools the body down.
It is highly recommended during a fast or to help endure very hot
weather.
It clears the complexion.

Surya Bheda Pranayama

Yoga Exercises > Pranayamas > Surya Bheda Pranayama

"Surya Bheda Pranayama" - a breathing technique in which inhalation is done

through the right nostril.

Sequence:
1.
2.
3.
4.
5.
6.
7.

Sit in a comfortable posture, keeping the head, neck and spine in a

straight line.
Place the right thumb on the right nostril, the right index finger between
the eyebrows and rest the middle finger against the left nostril.
Close the left nostril and slowly inhale through the right nostril, filling the
lungs completely.
Close both nostrils and apply Jalandhara Bandha.
Lift the chin, keep the right nostril closed and exhale through the left
nostril.
Try to gradually increase your period of breath retention.
Build up to ten repetitions of Surya Bheda in the beginning; eventually
you may do forty repetitions.

Caution:

It enhances heat, so it should not be practice it to pacify these conditions,

but those laden with bile should practice this exercise in moderation.

Benefits:

When you inhale solely through the right nostril you generate heat energy
which is sent out through your body.
Impurities are dispelled.
It helps your immune system in general.
It helps in gastric fire, cold and asthma.
It reduces wind and mucus and increases bile and digestive power.

Ujjayi Breathing
Yoga Exercises > Pranayamas > Ujjayi Breathing

"Ujjayi Pranayama" - a kind of breathing technique which produces a light

sonorous sound.

Sequence:
1.
2.
3.
4.
5.
6.
7.

Sit erect at ease on the carpet in Padmasana or Siddhasana.

Inhale slowly, deeply, steadily and evenly through both nostrils while
slightly closing the glottis.
A sweet sound should be heard like a baby snoring during respiration.
Retain the breath, applying both Jalandhara and Moola Bandhas.
Exhale slowly, steadily and evenly through both nostrils, openong the
glottis partially and producing a frictional sound gently and continuously.
After the breath has been exhaled apply Uddiyana Bandha.
Start with three pranayamas, extending this to twenty-seven; nine in the
morning, nine at noon and nine in the evening per day.

Benefits:

Ujjayi pranayama strengthens the nervous and digestive systems.

It is a powerful cure for phlegm.
Ujjayi Pranayama balances high blood pressure and the mind.
It removes mucus and relieves swelling of the tonsils, coughs and colds.
It makes the voice sweet and pacifies the mind.