Pranayama

Practice:

• Sit in Padmasana or sukhasana or sit down in a comfortably in a cross legged position.
• If it is difficult to sit in Padamasana, you can do Nadi Suddhi breathing seated on a chair.
• Keep the spine erect and your head and neck straight with eyes closed.
• Relax the muscles of the body and become aware of your breath.
• At no point during the exercise should the breath be controlled or forced.
• Now use your thumb (right hand) to close the right side of your nose. Inhale deeply using the left nostril.
• Now close the left nostril and exhale using the right nostril.
• In the same way, now with the left nostril still closed, inhale using the right nostril and exhale with the left nostril.
• As you advance in your practice, you can increase the duration of each cycle and the number of repetitions.
• As a beginner, Nadi Suddhi pranayama can take too much of efforts to practice and concentration to get perfection. you must try and focus on the breath to prevent the mind from wandering.

This can be done for around 15- 20 times. 

Benefits:

1. This pranayama calms and centers the mind by bringing into harmony.
2. It balances the left and right hemispheres of the brain which correlates to the logical and emotional sides of the human character.
3. It helps in purifying the blood and improves the circulation.
4. It helps improving the functioning of other organs in the body.
5. Energy level increases due to the improvement in blood circulation.
6. It helps in strengthening the lungs and increases overall lung capacity.
7. Alternate Nostril breathing helps in curing the disorders of the respiratory system.
8. This pranayama helps in weight loss as it increases the rate of metabolisms.
9. It helps calm the nervous system and reduces the stress level
10. This pranayama breathing strengthens the immune system and prevents illness.
11. It helps in improving overall mental health condition.
12. Alternate Nostril breathing helps in removing excess heat from the body and improves the appetite.

Precautions:

• You should not do forced or strained breathing during the exercise. This can be harmful to the body.
• If you suffer from high blood pressure, do not perform the Alternate Nostril breathing.
• If you experience your body is shaking involuntarily or that your muscles seem to be tense, stop the exercise immediately and relax.

Suggestion:

If you can’t concentrate on the your work, then you can try ten rounds of Nadi Sudhi Pranayama followed by a short 10 – 12 minute meditation.

2. Kapalabhati Pranayama:

Among the breathing techniques Kapalbhati Pranayama is very important. Kapalbhati is a powerful way of yoga practice, it does cleansing of human body system. Kapal meaning skull, in this method kapal refers skull and all other organs of our body. Bhati means illuminating, so in simple words kapalbhati means illuminating your skull and all organs of body through yogic practice. This kapalbhati is used mainly to clear out the cranial sinus, but there are other benefits like cure from anaemia. In this kapalbhati pranayama there involves mild and strong level of inhalation and exhalation. It should be practiced only by well trained yoga therapist guidelines. It is an advance level of yoga practice, so needs careful guidance from yoga therapist.The other name of Kapalbhati is hatha yoga. This practice belongs to shatkarma. It is said to be the most important and effective for detoxifying the body and clearing the energy in human body.

Practice:

• To perform the Kapalabhati Pranayama technique, sit straight in Padamasana or sukhasana.
• If it is difficult you can sit in a comfortable position crossing your leg and then close your eyes.
• Now relax and perform two to three deep inhales and exhales from both the nostrils.
• Now inhale deeply and exhale forcefully drawing all the air out.
• Your belly should be drawn in, as you exhale.
• When you inhale, do it passively without making any effort to inhale as the belly goes back to normal position.
• Exhale forcefully again and continue doing this for about 20 to 30 times.

There are three types of Kapalbhati pranayam.

1. Vatakrama kapalbhati
2. Vyutkrama kapalbhati
3. Vyutkrama kapalbhati

Vatakrama kapalbhati

Vatakrama kapalbhati practice same as Bhastrika, which a technique of Pranayama except that exhalation part is active whereas inhalation is passive, which is opposite of normal breathing.

Vyutkrama kapalbhati

Vyutkrama kapalbhati is same like jala neti.  This process involves sniffing water through the nostrils and letting it flow down into the mouth and then spitting it out.

Sheetkrama kapalbhati

It is just the reverse of Vyutkrama Kapalbhati, within which water is taken through the mouth so expelled through the nose. Due to the method, the organs below the skull (mainly the brain) and also the little brain are influenced in a very smart manner. This sheetkrama kapalbhati is opposite to vyutkrama kapalbhati.

Benefits:

1. It adds glow and beauty to your face and makes your skin shine.
2. It helps reducing the stress in the eyes and in curing dark circles around the eyes.
3. Stomach muscles are strengthened and constipation problem is relieved.
4. It boosts the digestion and the immunity power and acidity problem is relieved
5. Bones get strengthen and energy levels in the body are increased.
6. Improves the function of kidneys, lungs and liver and renal stones gets cure.
7. Nerve weakness gets treated and helps in curing all intestinal problems.
8. Any problem related to Menstrual periods is resolved.
9. It generates heat in the body to help dissolve toxins and waste matter.
10. Improves the blood circulation problem in whole body parts.
11. It helps in increasing the sperm count and sex stamina.
12. It helps in treating Uterine fibroids well in women.
13. It helps in purifying the blood and pimples gets cure.
14. It prevents premature greying of hair and hair loss is prevented.
15. Vascular veins are treated well and insomnia is treated effectively
16. It helps to agreat extent in weight loss.
17. It helps in treating the breast cancer.
18. It relaxes and calms down the mind and also helps in controlling emotions, stress and anxiety.
19. Finally it is believed that Kunadlini is awaken.

If kapalbhati is practised regularly, then one can remain younger, healthier and longevity is increased.

Note:

Digestion : Do it regularly this kapalbhati pranayama, then your digestive system is activated and activating the apan vayu, thus further helps in effective digestion of food.

Blood circulation : It improves the blood circulation naturally. Low blood circulation is the primary cause for cold hands, dry nails, and hair loss and skin allergies. So you can remain healthier by stay out protected from this disorder.

Depression : This method is good to counter your stress, it calm down your mind thereby helping out to free from depression, stress and anxiety.

Breast cancer : On regular practice of this kapalbhati breast cancer can be treated well. In initial stage of breast cancer it can be treated well using this yoga practice.

Sex stamina and sperm count increased : Your sex mood is increased by this kapalbhati, sperm count is increased. Thus infertility issues are resolved by this yogic practice technique.

Constipation : Unhealthy lifestyle pattern is the primary cause of constipation, do this kapalbhati regularly to get cured from constipation.

Diabetes : If you want to control your blood sugar problem, do regular practice of kapalbhati pranayama, if your sugar level is higher, then do this kapalbhati for half an hour in an empty stomach, daily do it twice in the morning and in evening.

Stomach-muscles strengthened : Our abdomen muscles get good exercise by this kapalbhati, since good inhalation and exhalation is found, also hold by our abdomen. Thus our abdominal muscles get strengthened.

Immunity power : Your immunity power is increased on regular practice of kapalbhati, higher the immunity power, lesser the disease occurrence chance in body.

Cures lung problems : Within 20 days on twice a day practice of this kapalbhati pranayama, will cure your lung issues. Very serious lung disease patients must avoid it, since for them it would be highly difficult and discomfort.

The major health benefits are discussed above, still it does many wonders in healing several ailments, does this kind of yoga techniques are most appreciable one and must be in practice.

Nerve weakness : If you have nerve weakness issues, then do this kapalbhati pranayam and stay benefited out. Every nerve in your body is energized.

Weight loss : To reduce your excess weight and lose your belly fat try to practice this kapalbhati pranayama, it is a natural way to reduce weight, thus helping in weight management It is a easy and effective way to reduce your belly fat too. Do it 100 times.

Precautions:

1. People who are suffering from Acidity, Gastric problems, Ulcer should avoid Kapalbhati Pranayama.
2. People who are suffering from high blood pressure, heart disease, stroke or epilepsy should not practise this.

3. During menstrual cycle kabalbhati practice should be avoided, instead pranayamam can be practised.
4. People suffering from Migraine, Giddiness , Hypertension, Hernia, Vertigo, Epilepsy, and any Chronic bleeding on nose region should not practise Kapalbhati.
5. If Kapalbhati is overdone then people suffer from Dizziness, Lethargic, Headache, Nausea, Uneasiness thoughts gets instable and when eyes closed, feeling all is moving continuously around them.

3. Anuloma-Viloma Pranayama – The Crowning Pranayam

Anulom Vilom Pranayama is very important pranayam. It is one of several Pranayama or breathing exercise used in the practice of Hatha yoga. The word “Anu” means together or with and the word “Loma” means hair implying “with the grain” or “natural”. And the meaning of Viloma is “against the grain.” Vioma is opposite to Anuloma. It is very helpful in respiratory-related diseases like Asthma. Anulom-Vilom Pranayama is the best way of balancing the Tri dosas in our body. Tri means “three” and the meaning of dosas is impurities. Our body gets ill when Tri dosas are not in balancing position. Vaat, Pitta, Kaffa knows as Tri dosas, All these are present in the body of every people. If one of them is imbalance than we suffer from different diseases. All three are the cause of all diseases. So it’s important to balance these tri dosas. If you really want to balance these Tri dosas than do Anulom vilom pranayama regularly. It is the simplest and best way for this.

a. Anuloma Pranayama:

Anuloma is about alternate nostril breathing. In this case, the inhalation and exhalation is done with one nostril blocked and the other partially open. Some variations of the yoga are granular anuloma.

Practice:

• Sit down in a comfortable position as Padmasana, Vajrasana or Sukhasana.
• People who have problem in sitting down can also sit on the chair and practice this yoga.
• But sitting down is considered to be the most appropriate position for this yoga.
• Keep your left hand on your left knee in gyan mudra.
• Start the practice by keeping the fourth and middle finger of your right hand on the left side of your nose.
• You don’t need to twist or press your nose.
• You just need to hold it lightly.
• Exhale and inhale through the opposite nostrils, i.e., if you exhale through the left nostril, then inhale through the right one and vice-a-versa.
• Repeat this process several times.
• This type of pranayama is particularly useful in cleansing the nasal passages and creating calmness within.

1. Viloma Pranayama:
    

   Viloma Pranayama involves praused breathing at regular intervals and can be divided into two stages. The first stage is called ‘paused inhalation’ and the second stage is called ‘paused exhalation’. Let’s look at these stages in detail:Viloma Paused Inhalation:

• Lie down in a comfortable position and try to relax.
• Breath deeply, but normally Now inhale for 2 to 3 seconds and pause.
• Hold your breath for two seconds and then restart inhalation.
• Pause inhalation again after 2 to seconds. Inhale again.
• Repeat this process untill the lungs feel full of air and exhale now, slowly, till you feel empty of air.

Note:

• Viloma Paused Exhalation is the exact opposite of the inhalation process.
• In this case, you inhale deeply and normally without interuption, but exhale with regular pauses.

Over all Benefits:

1. The centres of the brain are stimulated to work to their optimum capacity, the clarity of thoughts is developed and concentration is improved.
2. It balances the left and right energy pathways, ida and pingala.
3. It purifies the blood and clears all pranic blockages in the human body. It also improves blood circulation of the body.
4. It lowers the levels of stress, depression and anxiety and increases the vitality in human body.
5. The function of all the systems – endocrine, digestive, excretory, nervous, reproductive, respiratory, and circulatory are improved and start functioning well.
6. Anulom Vilom Pranayam improves functionality of lungs.
7. It is great for breathing related problems like Asthama, Bronchitis etc
8. In fact the whole body is nourished by the extra supply of oxygen.
9. Regular practice of this yoga exercise keeps your senses calm and head clear due to increased intake of oxygen.
10. This pranayam is very good for eye and ear problems as well as mild fevers.
11. Chronic sinus, migraine, blockage of heart arteries etc can also be cured with this yoga.
12. It is beneficial in curing high BP, constipation, acidity, diabetes, snoring.

It is helpful in dreadful diseases like AIDS and cancer.

4. Cooling Breathing Exercises:

Sheetali

4. Sheetal also means cool, and this pranayama technique will help you achieve the same. To perform shitali pranayama, be seated in a comfortable position. Cross your legs and take five to six deep breaths to get yourself  prepared.

Practice:

• Open the mouth and extend the tongue outside of the mouth, rolling it from the sides to form a tube or an “O” type shape.
• Inhale through the tube.
• Close the mouth and exhale through the nose.
• Make sure the breaths are slow, deep and comfortable.

Benefits:

1. Sheetali Pranayama is helpful curing diseases related to mouth, tongue and throat.
2. It helps in curing the disease of spleen
3. It helps in cooling the body, cures fever and throat pain.
4. It purifies the blood and helps indigation.
5. It helps in curing the insomnia problem.
6. It helps in controlling the high BP.

Caution:

People suffering from the following problems should not try this.

1. Asthama Cold             3. Cough           4. Other respiratory problem      5. high Bp

2. Sitkari

The woar “Sit” means cool and Kari means doing or making. It is a yogic breathing exercise which calms the mind and cools the body. The term comes from the Sanskrit language  sitkari, which means “sipping” or “hissing”; Prana, means “life force”; and Ayama, means “extension.” Sitkari and sitali pranayama are also recommended by practitioners of the traditional Indian medicine of Ayurveda as a treatment for a pitta dosha imbalance. The pitta dosha is the body bio-element that controls metabolism, energy production and digestion.

Practice

• Bring the teeth together lightly and separate the lips so that the teeth are exposed.
• Fold the tongue so that it touches the upper palate in kechari mudra.
• If that is uncomfortable keep the tongue flat. Inhale slowly, through the teeth.
• Close the mouth and exhale slowly through the nose. It keeps the breaths slow and relaxed.
• This can be repeated five to 10 times.

Benefits:

1. It is particularly useful in hot weather due to its cooling effect.
2. Beneficial to the nervous system and endocrine glands.
3. Beneficial to regulate the body temperature and still the mind after asana practice.
4. Reduces excess bile from the body.
5. It is effective in dental problems like pyorrhoea.
6. It Cools down the body temperature so it is helpful in reducing the fever.
7. It controls hunger and thirst.
8. It helps lower the blood pressure.
9. It helps in fighting against insomnia.
10. It calms the mind and it helps in reducing the stress.
11. It helps in curing the depression problem.
12. It relaxes the body and mind by cooling it.
13. It is beneficial in mouth related diseases, throat and tongue.
14. It helps in spleen and indigestion.
15. It reduces the emotional excitation and mental tension.

NOTE:

• People who are suffering from cold and cough, Asthama or other respiratory problems, tonsillitis should not practice Sheetkari and Shitali pranayam.
• People who have Low Blood pressure problems are strictly advised that not to perform this pranayama.
• Sheetkari pranayama is the variation of Shitali Pranayam.
• People who are not able to fold their both sides of tongue in Shitali pranayam can perform this pranayam.
• Perform Shitali pranayama and Sheetkari pranayama after doing Asana and other Pranayama.

Suggestion:

Sitkari pranayama can be done by the people who have difficulty practicing sheetali pranayama.

6. Kaki Mudra– It is not a Pranayama but it is a COOLING effect mudra.

Kaki mudra is classified as a mudra, but is in fact a technique of controlled breathing where, on the inhalation, the lips are pursed to create a tube through which air is sucked in slowly and deeply, with the tongue relaxed. At the top of the inhalation, the lips are closed and the exhalation is made through the nose. It can be practiced for at least two minutes, increasing the time as the body gets used to the controlled breathing. From Sanskrit, Kaki means Crow and Mudra means “gesture.” This mudra is named as kaki mudra, because the shape of the mouth on the inhalation resembles a crow’s beak. It is also said to cultivate a healthy long life, which is associated with crows. In addition to this kaki mudra involves closing the nostrils with the thumbs during the inhalation and, at the top of the inhalation, the breath is retained while the chin is lowered to the chest. This retention is held for as long as possible before the chin is lifted for the exhalation. In addition, this mudra is associated with stimulating the throat chakra which is thought to affect the thyroid gland. Kaki mudra is one of the major yogic breathing exercises used to teach yogis how to control their breath. It is also a popular therapeutic breathing technique in the medical world because it helps people who have a tendency to hyper-inflate their lungs. Finally, kaki mudra has a similar effect to the furled tongue technique of sheetali pranayama, but it is more accessible, especially for those who are not able to furl their tongue.

Practice

• Keep the eyes open and focus on the nose tip.
• Purse the lips into the shape of a beak.
• Relax the tongue and inhale through the lips.
• Close the lips and exhale through the nose.
• Let the breath be slow and relaxed.
• This can be repeated five to 15 – 20 times.

Note: Cooling breath can be practiced in the combination with other two breathing practices – Ujjayi and Bhramari. You can practise whichever is most comfortable to you.

Benefits:

1. It reduces high blood pressure and relaxes the muscles.
2. It helps in curing the peptic or mouth ulcer.
3. It helps in reducing the acidity such as heartburn.
4. It makes the prana to flow more freely in the entire body.
5. It helps in controlling the hunger or thirst and helps in removing the nausea feeling.
6. It helps in removing the excess heat from the body and helps cool the body during hot weather or a hot flush.
7. It helps in the cases of anger or frustration by making the mind cool, calm and tranquil, hence one becomes emotionally balanced.
8. It balances endocrine system and purifies the blood.
9. It is very much beneficial to the people who suffer from insomnia if they practice before going to sleep.
10. Sitkari Pranayama makes the the teeth and gums stronger specially during and after pregnancy when mouth and entire health is compromised.
11. People suffering from chronic obstructive pulmonary disease, panic attacks and bronchospasms are cured.
12. It may be beneficial for patients who are having respiratory rehabilitation and those who tend to over-breathe during exercise.
13. It is effective in slowing and controlling the breath because on both the inhalation and exhalation the air flow is restricted.
14. It is appropriate to do with biofeedback techniques which aim to decrease the rate of breathing.
15. It is helpful for cultivating outer beauty and longevity.
16. It helps toning the muscles of the face, reducing wrinkles and rejuvenating the skin.
17. It is very much helpful to encourage a radiant, blemish-free complexion.

Precautions and Conditions:

People suffering from the following diseases should avoid doing this Kriya.

• Chronic constipation
• Asthma, respiratory disorders, excessive mucous, cold or flu
• Low blood pressure
• Avoid in a cold climate or if one feels cold easily

6. Ujjayi Pranayama

Ujjayi means the ocean and this pranayama is to mimick the oceanic sound or the sound of the waves, hence it is called as Ujjayi pranayama. It is also called victorious breath or ocean breath. In this type of Pranayama, while inhaling, due to the friction of air in the throat, a typical sound is created, one that is different from the sound produced by the larynx This pranayama stretches and warms the breath before it enters into the lungs. This helps in generating a heat that is effective in getting rid of the toxins in the body. Both the inhalations and exhalations are performed through the nose. This is very helpful in many ways.

Practice:

• Sit down in a comfortable position crossing your legs, start to inhale & exhale deeply using mouth.
• Now constrict your throat as if something is choaking it when you exhale and inhale the air.
• This will produces a sound similar to the ocean when you breath.
• Now close your mouth and start to breath using your nose, but maintain the same tone to your throat so you.
• Focus the awareness on the throat. Imagine you are inhaling and exhaling through the throat.
• Start to contract the throat slightly on inhalation and exhalation.
• Keep the breath, slow, relaxed and deep. Keep focusing on the breath and sound.
• The sound should not be very loud and will be like a baby snoring.
• The breath will become slower as one continues.
• Practise this exercise for about 10 to 15 times.       

Benefits:

1. It helps in decreases the high blood pressure and is beneficial to any kind of heart problem.
2. It helps in responding to the natural relaxation.
3. It helps in curing Insomnia disease.
4. It reduces the mental tension, stress, anxiety, tranquilising effects and balances the emotions
5. It is helpful for fluid retention in the body.
6. It helps in increasing the psychic sensitivity and relaxing the psychic level in any human.
7. It stimulates parasympathetic nervous system and inducing muscular relaxation
8. It is helpful in the preparation for meditation.
9. It is proven to be helpful during labour pains.

Precautions and Conditions:

• Highly introvert people should not do this pranayam.
• People with Low blood pressure should avoid.
• Throat should be relaxing and soothing, should not contract the throat too strongly.

7. Bahya Pranayama:

Bahya means “outside”. In this pranayama, the breath is kept outside during the practice so it is called Bahya Pranayama. It should be done after Kapalbhati pranayama. When a pressure exerted on a body then the force on different parts acts normally. If the duration of time increased then body starts expanding. The body must be an elastic one in which the body regains its original position after withdrawing the force. While performing ‘Bahya Pranayma’ the elastic nature of different organs related to the cavity are expanded and contracted by external pressure. So the elastic nature of the parts of the body will be activated. Again the same pressure factor imparts force on the digestive system so that the unwanted air in stomach completely move downwards. Bahya pranayam is one of the vital respiration exercises in which you have to forcibly breathe in (inhale), breath out and then hold the breathe (retention). In this the breathe is kept outside during the process so that’s why this pranayam is named as Baahya pranayam. Meaning of Baahya is external and pranayam means breathing technique so it is also called external Retention. Retention means holding the breathe (Kumbhaka).

Benefits:

1. It cures Constipation, Acidity, Gastric problem, Hernia cure completely.
2. It cures problems related prostate and urinary.
3. It cures problems related reproductive organs.
4. It is wonder remedy for gas, constipation and uterus problems if practiced with ‘tribandha’.
5. It helps in controlling the diabetes.
6. It cures the urine and sperm-related problems.
7. It is good for ‘Diabetes’ as well.
8. It helps in improving the concentration of the mind.
9. It is very helpful in achieving the tranquillity and self enlightenment.

Precautions:

1. Those suffering from a heart problem, blood pressure, and cervical colitis should not practice. They can control this by practicing other asana and pranayama. Practice should be done under expert guidance.
2. Pranayama should be done on empty stomach having a gap of minimum 2 to 3 hours between the practice and your meal.
3. Women should not practice Bahya pranayama during their menstrual cycle.

8. Dirga Pranayama – 3 Part Breathing: 

The dirga pranayam is a bit different from other types as it involves lying down on your back instead of being in a seated position. This technique involves very deep inhalation and exhalation. This exercise is very easy to follow and can be done at any time of the day. All it needs is for you to be seated in a comfortable position and spend 5 or 10 min by yourself. Even if you don’t intend to perform any other yoga exercises, just performing the dirga pranayama will definitely help.

Dirga pranayam Part 1:

1. To perform this panayama, lie down on your back and close your eyes.
2. Breath normally and then slowly take deep breaths, relaxing your body’
3. Now inhale a lot of air in slowly to fill your belly up.
4. Belly should rise up like a balloon.
5. Hold this position for a few seconds.
6. Now exhale drawing the belly inwards ensure there is no air left.

Dirga pranayam Part 2:

1. In the second step, inhale deeply to fill up the belly.
2. Inhale a bit more to fill up air in your rib cage.
3. While exhaling, exhale air from your rib cage and then from your belly.

Dirga pranayam Part 3:

1. In the third step, inhale deeply to fill up your belly and rib cage with air.
2. Inhale a bit more to fill up your heart center (area around the heart) with air.
3. While exhaling, exhale air from the heart center, then the rib cage and then the belly.

Practise the whole process for 5 to 6 times.

Benefits

1. Dirga pranayama is basically a calming exercise as it slows down your breathing.
2. It increases lung capacity.
3. This exercise increases your concentration.
4. This exercise is especially good when you are feeling stressed out at work and want to bring your mind back to the problem at hand.
5. This exercise helps in reducing High blood pressure, if practised reguralry.

9. Bhramari – Humming Bee Breath:

Bhramari means honey bee, hence it is also called as Humming Bee Breathing exercise. If your mind is buzzing with too much of activity and you cannot stop thinking about what someone said about you, just go to a calm place and sit quietly. Now try the Bhramari pranayama (Bee breath) to apply brakes in the buzzing mind. This breathing technique is a boon for those with hypertension.  Do Bhramari Pranayama after completing the Anulom vilom Pranayama.  Don’t press your ear cartilage too hard while doing this Pranayama

Practice: 

• While practising this breathing exercise you must Inhale slowly and deeply through the nose.
• On exhalation make the sound of ‘M’, as in the third letter of ‘AUM’, like the humming sound of a bee.
• Exhale slowly and do not strain.
• The sound should be smooth, even and controlled.
• The exhalation will naturally be longer than the inhalation.
• Keep on doing this now till you feel stable.
• Now block the ears with the fingers to increase the vibrations through the body.
• You can block the ears by placing the thumbs in the ears and elbows pointing out, arms by the sides of the head and fingers around the head.
• Otherwise block the ears with the index fingers and elbows pointing down, arms in from of the chest.
• If bhramari exhalation is comfortable you can start inhalation with ‘M’ sound too.
• It is of higher level and very difficult to create the vibration with sound, but at the it is very beneficial.
• This kind of vibration will come with the enough practice.
• Now while inhaling also the sound should be slow and controlled, without any strain.

Suggestion:

Ujjayi is a good alternative to the bhramari inhalation and can be substituted, or bhramari exhalation can be practiced with a normal inhalation.

Benefits:

1. It cures Insomnia, especially when it is practised daily before sleeping in the night.
2. It strengthens the throat and voice, useful for any kind of throat problem.
3. It controls the High blood pressure and cures any kind of heart problem.
4. It is helpful in curing Paralysis and migraines.
5. It helps during labour pain if practised and is very much useful for healing the body tissues after operation and postnatal.
6.  It helps to maintain and regulate the functions of the Endocrine system during the pregnancy and provide easy child birth.
7. It is helpful in curing the Alzheimer’s disease.
8. It helps in reducing the Mental tension, anxiety, anger, stress and hypertension.
9. It Improves hearing ability. It cures any kind of Ear problem.
10. It makes one more introvert, calm, quiet and subtle.
11. It is useful in preparation for meditation.
12. It helps in stimulating the parasympathetic nervous system, inducing muscular relaxation
13. It is good for the thyroid’ problems.
14. It is very much helpful in awakening the Kundalini

Precautions:

• If this pranayama is done to the extreme level it might create severe ear infections.

• Don’t press your ear cartilage too hard while doing this Pranayama.
• Do not put your finger inside the ear but, you have to only gently press the ear cartilage.

10.  Bhastrika – Bellow’s Breath:

Bhastrika Pranayama is one of the important forms of Pranayama. In Sanskrit, Bhastrika means the ‘bellows ’. Just as the blacksmith blows his bellows to create heat and purify iron, Bhastrika is said to purify the mind and clear pranic blocks. In this case one operates one’s bellows. If you are at low energy level, just three rounds of Bhastrika pranayama (Bellow breath) will get the energy levels soaring.

Practice:

• While practising this exercise inhale and exhale forcefully through the nose, but do not strain.
• While breathing in the abdomen moves outward as the diaphragm descends and while breathing out the abdomen is pulled in.
• The movement should be slightly exaggerated.
• Make sure that you do not expand the chest or raise the shoulders and here should be no jerk to the body. Continue with this type of breathing but increase the speed.
• This is fast breathing exercise.
• In the end one round of inhale through the right nostril slowly and then exhale through the left nostril slowly.
• This completes the one round of Bhastrika Pranayama.
• This is a kind of Kapalbhati.
• 100 repetitions of kapalbhati can be done, before inhaling through the right nostril.

Benefits:

1. 1. It is very good for warming the body, balancing the nervous system and energising the body.

1. 2. It helps in reducing fats from the body.

1. 3. It helps in purifying the blood and enhances the complexion.

1. 4. It cures the level of stress, depression and hypertension.

1. 5. It gives strength to lungs and massages the chest area.

1. 6. It heats up the body and helpful in curing the cough or cold.

1. 7. It helps in curing the allergies, Asthma, respiratory diseases, tonsil and thyroid.

1. 8. Brings the proper balance of three Doshas.

1. 9. It helps in clearing the air passages in the body.

1. 10. It speeds up the metabolic function in the body and helps in reducing weight.

1. 11. It helps in balancing the Karmas and in eradicating the bad imprints.

1. 12. It is very much helpful during labour pain.

1. 13. It helps the mind in focusing and makes it calm.

1. 14. It improves the circulation to the heart and lungs and iimproves the digestive system.

1. 15. It purifies the blood and throws out the foreign objects and toxins form body.

1. 16. The heart and head get adequate quantity of fresh and pure air by which our health is improved.

17. Bhastrika pranayama is the best way for gaining enlightenment and tranquility.

Precautions :  People who are suffering from High blood pressure and acute heart problems should not be try this breath exercise.

Precautions & Conditions:

One should not practise under the following conditions. One should stop doing it immediately if following are experienced.

Weakness, Faintness, Dizziness, Excessive perspiration, Vomiting sensation, Stressful, Uncomfortable Feeling, Excessive Heat in the body, High blood pressure, Heart disease, Recent abdominal surgery, Stroke, Eye problems, Epilepsy, Ulcer, Acidity, Headache, Vertigo and Menstruation problems.

The body should not shake and the face should remain relaxed.

You should build up slowly with Bhastrika as it is a very powerful and dynamic exercise.

11. Surya Bhedan Right Nostril Breathing:

As we all know that “Surya” means sun, Bheda means to pierce or awaken. In the body pingala nadi represents the energy of the Sun or Vital energy, Surya bhedan therefore means to pierce or purify pingala nadi. Surya supplies Vitamin D to our body. This pranayama is practiced with Kumbhaka. In this practice the Surya Nadi or the right nostril channel is activated. Surya Bheda Pranayama is mentioned in the yoga texts Hatha Yoga Pradeepika and the Gheranda Samhita. In Yoga, the right nostril channel or the Surya Nadi, also called the Pingala Nadi which is related to prana and the bodily functions, while the left nostril channel or the Chandra Nadi is associated with the mind. In Surya Bheda Pranayama, the inhalation is done through the right nostril only. It is said to activate all the bodily functions.

Surya Bheda Pranayama is classified as a Kumbhaka practice or a practice involving retention of breath. The breath is held to the maximum limit as per one’s comfort.

Practice:

Inhale through the right nostril, exhale through the left nostril.

Surya Bhedana Pranayama without Bandha:

• Sit comfortably in Padmasana or Siddhasana.
• Keep your head and spine erect with eye closed.
• Shut your left nostril with your ring finger and little finger.
• Now breathe in (inhale) slowly and deeply through your right nadi.
• After that, shut your right nadi with the thumb of your right hand.
• Then exhale through your left nostril, along with keeping your right nostril closed.
• This is one cycle is completed.
• Repeat this process around 5 – 10 times

Surya Bhedana Pranayama with Bandha:

• Sit comfortably in Padmasana, Siddhasana or Swastikasana.
• Keep your head and spine erect with eye closed.
• Shut your left nostril with your ring finger and little finger.
• Now breathe in slowly, deeply and quietly (without making any noise while inhalation).
• After inhaling shut your right nadi (right nostril) with your right thumb, left nadi is closed.
• Hold your breath and make Jalandhar Bandha and Mula bandh.
• Hold the position of bandha for 5 to 10 seconds. (Hold your breath with lock (bandha) as long as you can.
• Release Jalandhar bandha and open your left nostril and exhale slowly.
• Repeat this act for 5 to 10 times.

Jalandhar bandha:

(While holding your breath bends your chin downward resting it on the throat pit).

Mula Bandha:

(During the process of retention try to pull upward your anus).

Benefits:

1. It heats the body and increases vital energy in the body and activates the body functions.
2. Best for winter sessions.
3. It is the good for for cold and cough, Asthama, or other repiratory problems.
4. It is very much useful in Leucoderma and other skin related problems.
5. It cures all diseases that are caused by insufficiency of oxygen in the blood.
6. If you feel cold in your feet or hands then try this.
7. It cleans the frontal sinuses.
8. It stimulates the sympathetic nervous system and the left part of the brain.
9. It helps to balances mucus (Kapha)
10. It eliminates gas related trouble (Vata)
11. It helps to balance acidity (Pitta)
12. It cures gas problem and improves the digestion power and the immunity.
13. It destroys intestinal worms, boost the appetite and creates lots of energy.
14. It is very good and simple method in Low blood pressure.
15. It is great for those Women who are suffering from a lack of sexual desire.
16. It is helpful in awakening the Kundalini Shakti.

Note: 

You can begin with the low checking and after that expand it. In the earliest reference point of your practice you can even begin doing it without Kumbhaka (the holding) and Jalandhar Bandha. That will make you feel greater with the relaxing. At that point you gradually bring those components into the activity.

Precautions & Contra-indications:

• People, who are suffering from high blood pressure problem, should not practise this.
• People who have under gone brain surgery or heart surgery should take advice from the yoga expert before doing Surya Bhedana Pranayama.
• The practice of Kumbhaka or holding of breath is an advanced practice.
• It should be learned from a qualified yoga instructor.
• Those suffering from heart ailments and blood pressure problems should not attempt practices involving breath retention, without consulting a doctor.
• Pranayama should not be done immediately after a meal.
• There should be a gap of at least 4 – 5 hours after a meal.
• In addition to people should not practise if suffering from the following.

1.Heart disease                                                 2. Hyperthyroidism

3.High blood pressure                                       4. Ulcer

5. Acidity 6. Anxiety
6. Epilepsy 8. Headache
7. Menstruation problems.

• Always do Pranayama in systematic way and in under the supervision of an expert person.

12. Agnisar Pranayama:

Agnisar Pranayam is also necessary part of pranayama along with other types of pranayama. Agnisar Pranayam. It is necessary part of pranayama along with other types of pranayama.

Practice:

• Sit in Padmasana and keep the hands on the knees in a comfortable position.
• If it is difficult for you to sit in padamasana then sit in sukhasana ie in a crossed leg position.
• Close the eyes slightly and concentrate on the mind with normal breathing.
• Now exhale by slow, deep and stable breathe.
• Now stop breathe outside.
• Now stretch both the hands straight and keep them on the knees with slight pressure.
• Contract and expand the stomach.
• Try to touch the navel deep inside the stomach.
• Keep the stomach and hands normal before doing poorak i.e., inhale.
• Now take deep, stable and slow breathe.
• This is one cycle of Agnisar pranayama.
• In one cycle contract and expand the stomach at least ten times.
• Increase the number to 30.
• In the beginning practice it for 5 times and then slowly increase is it up to 15 cycles.
• During winters you can practice it for 25 cycles.
• Breathe normally, rest for some time and then do shavasana.

Benefits:

1. It helps in increasing the internal energy and gives vitality.
2. People suffering with lung problems can gain a lot.
3. People suffering with constipation, indigestion and loss of appetite can be cured with the regular practice.
4. It cures the entire throat related problems and old kapha problems.
5. It also cures the entire throat related problems and old kapha problems.
6. It cures sleepiness and circulates inner energy.
7. It helps in reducing the excessive fat on the stomach, if practised regularly.
8. It helps in getting rid of laziness, disinterest.
9. It strengthens the internal organs, muscles, nerves and blood veins.
10. This pranayama cures asthma, tuberculosis and other serious diseases.
11. It cures sleepiness and circulates inner energy.
12. People suffering with lung problems are benefitted a lot.
13. It helps cureing asthma, tuberculosis and other serious diseases.

Precautions:

1. This pranayama should be done in the morning hours after passing bowels and getting free from the morning chores.
2. Those who want to practice it in the evening should do after four hours of having their meals.
3. During the practice period the person should eat simple, pure food.
4. Avoid eating heavy, oily, fried and non- vegetarian food. Smoking and alcohol should be completely avoided.
5. The patients of intestinal problems, hernia, high blood pressure and other diseases should not practice it.
6. If you have undergone stomach operation recently then this pranayama should not be practiced. It should be done under the guidance of some yoga expert after few months.
7. Stop the practice immediately if you experience tiredness and practice it the other day.
8. Practice it according to your physical capacity. Do not do kumbhak in excess of your body capacity.
9. Make sure that during Bahirkumbhak slightest air should not get inside.
10. Patients suffering with ear, nose and eye problems should not practice agnisar pranayama.

Suggestion:

• Ten rounds of Shitali pranayama should be definitely practiced after doing this pranayama during summers.

During winters, Agnisar pranayama should be done as per the procedures. This is the best time for this pranayam.

13. Udgeeth Pranayama:

It is most easy and common pranayama among all the according to Pranayama is also known as “breathing exercises”. It is about the conscious breathing. Udgeeth Pranayama entails primal sound reverberations to resonate and awaken mind to its inherent, immense potential. Mind, woke up and attentive to its potential, is capable of realizing no matter it focuses on. Thus, it’s imperative to focus solely on the specified consequence throughout Pranayama follow. Udgeeth Pranayama is good to cure depression, insomnia, lack of concentration and other brain related problems. Udgeeth Pranayama involves chanting of AUM (OM) with every exhalation – lasting up to twenty seconds.

Practice

E  While doing this exercise sit on the Padmasana and close your eyes with your spine straight.

E  Now breathe in deeply through your nose till your diaghram is full with air and now exhale.

E  It is better to chant the word “OM”. Do this 3 to 5 times.

Benefits:
1. This Pranayama makes the mind subtle and calms it down.
2. It reduces the stress, tension, anger, hypertansion and anxiety.
3. It is very much helpful in doing meditation.
4. It cures problems of Insomnia a disease related to sleep and helps in getting rid of bad dreams.
5. It helps in improving the memory power.
6. Cures the problems related to the nervous system.
7. It controls the high blood pressure and relieves from tension, anger and anxiety.
8. It cures the nervous system related any problem.
9. Overall It is the Excellent breathing exercises for meditation.

14.   Chandra Bhedana Pranayama – Left Nostril Breathing:

The word “Chandra” is stands for the Moon and the meaning of Bhedan is piercing, enter or breaking through something, hence it is known as Chandra bhedi pranayama. We have two nostrils for breathing right and left, which are called as Nadi in yogic language. Right nostril is surya nadi and left nostril is known as Chandra nadi. There is another name for this Ida nadi  the left nostril and Pingala nadi the right nostril. Chandra Bhedana Pranayama is the simple and effective breathing technique. Moon is the symbol of coolness, so by doing this pranayam we feel some coolness in our body.. In this breathing exercise breathe in (inhalation) is done by the left nadi and we breathe out through the right nadi or right nostril. So this process is named as left nostril breathing or Anuloma type of pranayam. It is afore said that energy passes through Ida nadi – Chandra nadi on the inhalation and by Pingala -Surya Nadi on the exhalation. These are larger nadis that hold the balance of magnetism and energy created by the sun and moon. They travel from the bottom of the spine to the purpose between the eyebrows. This is one of the best and effective breathing process for cooling down the body.

Practice:

1. Sit down in padamasana or sukhasana comfortably with the spine erect.
2. Hands should be in the pranayam mudra with the middle and index finger touching the palm.
3. Close the right nostril with the right thumb.
4. Left handed people can perform this with the left hand by closing the right nostril with the index and the middle finger.
5. Start inhaling slowly and deeply through your left nadi till the lungs are filled with the air completely.
6. Once the lungs are filled with air, hold the breath for some time as long as you can.

Now exhale slowly through the right nadi. The exhalation should be longer than the inhalation. Repeat this process for 10 times.

Benefits:

1. It is helpful in reducing the body heat and cooling it down.
2. It cures the problem of acidity and heart burning.
3. It helps in curing the fever and decreases the flow of gall.
4. It is very much useful in reducing the tension, stress, hypertension and other mental problems.
5. It helps in reducing the high BP.
6. It makes the mind calm and cool.
7. It refreshes the body and mind and removes the laziness.

Note: This pranyama should not be practised under the following conditions:
• People suffereing from Asthma, low BP, cough and cold should not practise this pranayam.
• In fact people having any problem related to the respiratory system should not practise this pranayam.
• The ratio of inhalation-retention-exhalation should be as 1-4-2 respectively.
• Beginners should not hold breath for the first two months while practising this pranayam.
• Begginers should breath in through the left nostril and breath out through the right nostril.
• The ratio of the inhalation and the exhalation should be 1:2
• Any kind of yoga should always be practised under the guidance of yoga experts.