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Warning : Pranayama must be learnt under expert guidance and after consultation from your physician. Sit comfortably in any meditative posture. Sit erect. Be calm and close your eyes. Close the right nostril with the right thumb. Now inhale slowly through the left nostril and fill your lungs. After complete inhalation, press the left nostril with the ring finger of the right hand and close the left nostril. Open the right nostril, exhale slowly. After complete exhalation, again inhale through the right nostril and fill your lungs. Close the right nostril by pressing it with the right thumb. After opening the left nostril, breathe out slowly. This process is one round of Nadi Shudhi Pranayam. What good can this do? Cleanses and tones up entire nervous system. People suffering from cough and cold benefit greatly. Heart is strengthened. Blocked nostrils are cleared. Removes mental tension and worries. Induces feeling of peace.
NADI SHUDDHI PRANAYAMA
Introduction : This is one of the fundamental types of Pranayam. However, while describing the other eight types of Kumbhakas, this has not been included by the Hathapradeepikakars. But this has been described independently under a Nadishuddhi procedure known as " Samanu ". It is necessary to have Nadi Shuddhi before performing Pranayam. Nadi Shuddhi is done with two methods. " Samanu" is performed with Nadi Shuddhi Pranayam with Beej Mantra. Nirmanu is performed through the medium of Dhouti Kriyas. Of course, the study of Pranayam must start with such basic procedures, so that it becomes easier to study the different types of Pranayams. With this in mind, we will study this Nadi Shuddhi Pranayam first. It is necessary to sit in Padmasan for practice of Pranayam. The pose should be " Samkayshirogreevam" that means, the spinal cord must be absolutely erect, neck straight, gaze should be firmly centered in front and then the eyes should be closed. Without affecting the straight posture of the cord, loosen the body, by reducing the strain in the muscles. Pay attention to the breath. The mind should be concentrated on the air that gradually moves in and out of the nostrils. The tip of the nose will start feeling the touch of the air. The mind should be concentrated on that touch. Do not try to control the breathing, it should be completely natural. The breathing will become gradual on its own, then try to control it gradually. Pooraka and Rechaka should be prolonged and gradual. Try to count the time measure for Pooraka and Rechaka and try to have them in the ratio of 1 : 2. In that pose, continue deep breathing in the same ratio ( 1 : 2 ) Then gradually try deep Pooraka with only the left nostril. After the deep Pooraka, keeping both the nostrils closed, fix Jalandhar Bandh, Mul Bandh and Uddiyan Bandh. Kumbhaka should be of the same duration as that of Pooraka. Then release Uddiyan Bandh, Mul Bandh and Jalandhar Bandh in that
order and keeping the left nostril closed, perform Rechaka with the right nostril for exactly double period. This completes half the duration of Nadi Shuddhi Pranayam. Immediately with the same right nostril, perform deep Pooraka. Keeping both the nostrils closed, perform Kumbhaka and fix all the three bandhas. When the Kumbhaka is of the same duration as that of Pooraka, releasing all the three bandhas, perform Rechaka gradually with the left nostril. This completes the rest half of one cycle of Nadi Shuddhi Pranayam. Immediately, start Pooraka with the left nostril and begin the second cycle of Pranayam. In the initial stages, the ratio of 1 : 1 : 2 ( i e Pooraka 1, Kumbhaka 1 and Rechaka 2 ) is useful. We have learnt deep breathing in the ratio 1 : 0 : 2 , hence here only 1 measure of Kumbhaka ( pranayam ) is introduced. The measure is to be gradually increased to the ideal ratio of 1 : 4 : 2. Duration : If one second is regarded as a unit, then the Pooraka should be for 4 units, Kumbhaka for 16 and Rechaka for 8. This means total 28 seconds for half a cycle. One complete rotation will take 56 seconds i e approximately 1 minute. However, this does not mean that the duration of a minute is fixed for Nadi Shuddhi Pranayam. It should be possible to go through a number of rotations at the rate of one per minute. When the rotations continue, the time measure can go on changing. Sometimes, the control over the breathing is lost, sometimes it is continued on its own. At times, it may turn out to be suffocating and the practice may have to be discontinued for breathing in a natural manner. These are the hindrances in the study of Pranayama. The study of Pranayama means the ability to practice without encountering such hindrances. However, it is advisable to stop the practice when such hindrances occur. There should be no unnecessary strain on the breathing which proves harmful to the body. The duration for which the pranayama is to be practised is the time for which it can be practised easily without encountering any disturbances. Considering the gamut of the syllabus of Yoga Parichay and the abilities of the Sadhaka, it is stated that he should be able to
This is a good subject for further research. the resultant air pressure makes the interaction process more effective. All the three processes in Pranayam i e Pooraka. While breathing normally. Physical Effects : The physical effects of pranayam is a subject involving research. the Pooraka performed afterwards is also complete.practise pranayam with ease for a period of ten minutes without facing any disturbances in the proportion of 1 : 1 : 2. The progress should be with this aim. Most of the air in the lungs is thrown out and hence. We have seen above that one primary cycle of Nadi Shuddhi Pranayam is of one minute duration. The first important point is. in any cycle of inhalation and exhalation. their efficiency increases in turn increasing the total efficiency of the sadhaka. When such purified blood is supplied to all the organs. If we count the period of 4 . The movement of the breathing organs is minimised with multifold effects. There are not many sadhakas who study pranayam for a considerable period and hence there are no researchers too. This also causes good effects on the internal organs. This process is the interaction between the oxygen and the carbon di oxide. while practising pranayam in this manner. When there is a Kumbhaka after complete Pooraka. the purification of the blood should be more effective. This type of Pranayam creates positive and negative air pressures in the lungs and the stomach cavity. So we will discuss only the effects which are felt outwardly and are reflected visibly. the Rechaka is completely performed due to the higher time period. we take inside approximately 500 cc air and same amount is also exhaled. This type of complete breathing process purifies blood in an effective manner. The study of Pranayama increases the capacity to 4500 cc and with continued studies it may reach up to 5500 cc. Kumbhaka and Rechaka have good effects on the nervous system and the brain. as it has not been researched thoroughly. However. When so much pure air is inhaled into the lungs each cycle. this will be discussed in detail in the syllabus of Yoga Praveen.
5 . it should be half of that in Pooraka. 2. we live for a minute with only one cycle. the reasons why the different problems arise should be researched so as to eliminate them. The period of Pooraka should be half of that for Rechaka. we have to undertake 16 to 18 cycles. during Rechaka. Also. Hence. The air should not be breathed in suddenly. When the practice is started. Pooraka to be performed after Rechaka should be controlled. Only the Guru can solve such problems. Precaution : The effect of the strain and pressure caused by the asanas reaches the internal organs only after considerable practice. 3. it is advisable to practise pranayam only after a proper study of asanas for a considerable time period. This means that we live with minimum efforts. it can be said that we will be in the habit to live with minimum efforts thereby increasing our life span. there are 16 to 18 cycles per minute. This means the rate of the air which was at the beginning of Pooraka or Rechaka should be constant till the end. the internal organs should have the required capability. Pooraka and Rechaka should be of equal speed.normal breathing. Even if Pranayam is described in such detail over here. However. That means to live for a minute. pranayam affects the internal organs directly. However. If pranayam is practised continuosly. The types differ as per the health of each sadhaka. Such a guidance is beyond the purview of the book and can be given properly only by the guru. certain points as under should be observed carefully : 1. To face the effects. With Pranayam. If it is observed that it is breathed in suddenly. there are different types of difficulties or doubts. Also. the presence of the Guru is a must. then it is necessary to reduce the units of the Rechaka and Pooraka. This capability is generated through the right practice of asanas. to study it practically.
Yoga breathing. is the science of breath control. It is the only means to supply our bodies and its various organs with the supply of oxygen which is vital for our survival. spontaneously and naturally. The second function of breathing is that it is one means to get rid of waste products and toxins from the body. Thus Pranayama. bringing more oxygen supply to the body to function well. we increase the capacity of our lungs." We all breath and we know how to breathe. We became used to breathing from our chest. 6 . Pranayama teaches us the proper way to breathe. We are breathing even when we are not aware of it. As the topic is included in the syllabus of Yoga Praveen. or Pranayama. We learn how to breathe slowly and deeply . not knowing that this unhealthy and unnatural way of inhaling may lead to several complications. A more useful science than the science of respiration. by all means.Note : Hathayoga has stated certain Beejmantras in the Nadi Shuddhi Pranayama.the right way. using only a fraction of the lungs. It is something that occurs to us automatically. a greater friend than the science of respiration has never been seen nor heard. Breathing is important for two reasons. the science of breathing is the science of life. it is not mentioned here. a more beneficial science than the science of respiration. It consists of series of exercises especially intended to meet the body's needs and keep it in vibrant health. With yoga breathing.
just after sunset tranquilizing pranayamas may be performed before sleep. if this is not a good time. Time of practice: The best time to practice pranayama is during the early morning. where and how to practice Yoga breathing. The body is fresh and the mind has very few irritants. It consists of series of exercises especially intended to meet the body's needs and keep it in vibrant health. Try to practice regularly at the same time and place each day. When. The body may be covered with a sheet or blanket when it is cold. in air-conditioning or under a fan may upset the body temperature and cause mills. clean and pleasant room which is well ventilated. is the science of breath control. is the science of breath control. avoid practicing in direct sunlight. However. Generally.Yoga breathing. or Pranayama. 7 . or Pranayama. Clothes: Loose. but not draughty. comfortable clothing made of natural fibers should be worn during the practice. as the body will become overheated. or to keep insects away. Place of Practice: Practice in a quiet. except at dawn when the soft rays of the early morning sun are beneficial. Practicing in a draught or wind. It consists of series of exercises especially intended to meet the body's needs and keep it in vibrant health.
Improves the respiratory system. Creates balance. intelligence and consciousness in the causal. 8 . as well as sensation. Strengthens the nervous system. Use the thumb. Inhale through the right nostril to the count of five. immediately close the left nostril with your right ring finger. and relaxed. rhythmic. harmony and rhythm in the entire system. As soon as you reach the top of the inhalation. shoulders down. and fourth finger (ring finger) of your right hand. Use your thumb to close off the right nostril. Exhale through the left nostril to the count of five. and begin a slow. or energy carrying cosmic. effortless exhalation through this nostril. keep them closed into the palm. spine straight. Head centered between the shoulders. reduce the count. removing your thumb from the right nostril at the same time. promoting peace and tranquility. eyes closed. The two middle fingers can rest gently on your forehead. and shoulders. Nadi Shodhana Pranayama ( Nadi Shuddhi Pranayama) Nadi is a tubular organ for the passage of prana. Purifies the body by oxygenating the blood supply. Should you experience dizziness. chin tipped slightly downward. Do this to the count of five. and other energies. and physical bodies. subtle. as you breath into the left. How to do Sit in a comfortable cross legged position. Benefits • • • • • Calms the mind. Initially start off the inhalation to the count of five. Shodhana means purifying. Close the right nostril with your right thumb. This pranayama is also referred to as 'alternate nose breathing'.Types of Pranayama 1. The term nadi shodhana means the purification of the nerves. To avoid strain in the neck. seminal. vital. or cleansing.
is regulated by space. Varieties of Pranayama Bahya-abhyantar-stambha-vritti-desaa-kala Sankhyabhih patidtishto deergha-sukshmah.However. the retention processes are modified by the regulations of space. defeat the Lord of death. 16. 50 Pranayama is regarded lengthy or subtle according to its three components. vigour and vitality. II. viz. Puraka and Kumbhaka. By space is meant the inside or outside of the body and the particular length or the breadth and also when the Prana is held in some particular part of the body. Each of these motions in Pranayama. called Kumbhaka. it is Rechaka. The distance varies during inspiration also. When the breath is drawn in. When it is suspended. Sa. This is again external during exhalation and internal during inhalation. this one minute is added to your span of life. the first kind of Pranayama. Apas. Kumbhaka is retention of breath. termed Puraka. time and num When the breath is expired. or it may lead to nervous breakdowns. the external. Pranayama should not be forced and done without proper preparation. Chang Dev lived for one thousand and four hundred years through the practice of Kumbhaka. Yoga Sutras Chap. Yama. During expiration the distance to which breath is thrown outside varies in different individuals. the internal and the steady. Tejas. air or ether).. it is the third kind. 9 . fire. The length of the breath varies in accordance with the pervading Tattva. It augments the inner spiritual force. If you retain the breath for one minute. it is the second. The length of the breath is respectively 12. Breath control is a spiritual practice of cleansing the mind and body which should be done appropriately and with proper guidance and preparation. and conquer death. 0 fingers’ breadths according to the Tattvas—Prithvi. It is part of a process in yoga. Yogins by taking the breath to the Brahmarandhra at the top of the head and keeping it there. Vayu or Akasa (earth. water. 4. 8. Rechaka. Kumbhaka increases the period of life. time and number.
moving in or out ceases its action by a strong effort of restraint (Kumbhaka) and stays within. it is practised. The ‘place’ of exhalation lies within 12 Angulas (inches) of the tip of nose. which is middling. 10 . The place of Kumbhaka consists of the external and internal places of both exhalation and inhalation taken together. because the functions of the breath are capable of being held up at both these places.. The chief aim of Pranayama is to unite the Prana with the Apana and take the united Pranayama slowly upwards towards the head. which is the intense. or at 9 a. The Pranayama is long or short according to the period of time. By time is also meant how long the Prana should be fixed in a particular centre or part. The place of inhalation ranges from the head down to the soles of the feet. He should have four sittings in the morning. afternoon. This is to be ascertained through a sensation similar to the touch of an ant. This is to be ascertained through a piece of reed or cotton. evening and midnight. Just as water. This is to be ascertained through the absence of the two indicatives noted above. which is mild. Vachaspati describes Measured by 36 Matras. so also air. Matra means a measure. This is the Pranayama as measured by number.Time is. Kundalini is the source for all occult powers. Number refers to the number of times the Pranayama is performed. which corresponds to one second. thrown on a hot pan shrivels upon all sides as it is being dried up. Thrice that is the third. The effect or fruit of Pranayama is Udghata or awakening of the sleeping Kundalini. The Yogic student should slowly take the number of Pranayamas to eighty at one sitting. in connection with exhalation and inhalation. is the first attempt (Udghata). the time of duration of each of these. which is generally counted by Matra. Twice that is the second.m. and should have thus 320 Pranayamas in all.
This is the only difference. The fourth variety is not practised all at once by a single effort like the third one. By gradual mastery over the preliminary three kinds of Pranayama. It concerns with the fixing of the Prana in the various lotuses (Padmas or Chakras) and taking it slowly. the next stage is taken up and practised. In the fourth variety. Externally it takes into consideration the length of breath in accordance with the prevailing Tattva. The fourth is however preceded by the knowledge of the measurements. however the spheres of expiration and inspiration are ascertained. and is brought about by much effort. by all these three—time. Then it goes in succession.The specification of the three kinds of breath regulations. The third is not preceded by measurements and is brought about by a single effort. After one stage is mastered. is practised only till the first Udghata is marked. where perfect Samadhi takes place. Particular occult powers develop themselves at each stage of progress. The third kind of Pranayama that is described in Sutra 50 of the Yoga Sutras.50). space and number is only optional. On the other hand. it reaches different states of perfection. The different states are mastered by and by. Bahyabhyantara-vishayakshepi chaturthah (Yoga Sutras: 11. This fourth Pranayama is carried further. space and number are applicable to this kind of Pranayama also. and slowly. step by step. The fourth is restraining the Prana by directing it to external or internal object. They are not to be understood as to be practised collectively. as it is being done. The conditions of time. Prana can be described either inside or outside. for in many Smritis we meet with passages. In the third kind of Pranayama the sphere is not taken into consideration. the fourth kind comes in. The stoppage of the breath occurs with one single effort and is then measured by space. time and number and thus becomes Dirgha (long) and Sukshma (subtle). where the only specification mentioned with reference to the regulation of breath is that of time. 11 . This is internal. and stage by stage to the last lotus in the head.
with Parama Utsaha. Nil desperandum Never despair. Both expiration and inspiration should be stopped. Adhama.m. You are bound to succeed. 10 a. practise for a month of Adhama Pranayama. faith.. Persevere with patience. and night 10 p. evening 4 p. It is one hundred times more powerful than the Agarbha Pranayama. This is for Adhama Pranayama. The taking in of the spiritual knowledge of Sastras. is 12 . Salute your Guru and Sri Ganesa as soon as you sit in the Asana. Puraka is inhalation.m. one should practise Pranayama. while a happy-go-lucky practitioner with Tandri and Alasya (drowsiness and laziness) will find no improvement even after eight or ten years. Sagarbha Pranayama is that Pranayama. Then take up the Uttama variety.m. Madhyama and Uttama (inferior. An ardent enthusiastic student. is said to be Rechaka. either Gayatri or Om. that is the highest aim of life. cheerfulness and tenacity). Plod on. interest and attention.m.. Madhyama consists of 24 Matras and the Uttama occupies a time of 32 Matras. Then the time for Rechaka will be 24 Matras.. Kumbhaka and Rechaka is 1:4:2. Kumbhaka is retention. The time for Abhyasa is early morning 4 a. which is attended with mental Japa of any Mantra. The giving out of all external objects. middle and superior).m.. The ratio between Puraka. or 12 p. If you inhale for a period of 12 Matras you will have to make Kumbhaka for a period of 48 Matras. expectation. The Adhama Pranayama consists of 12 Matras. confidence. viz. The same rule will apply to the other two varieties. This is for Puraka. The practitioner should depend solely on Brahman. The Vedantic Kumbhaka Being without any distraction and with a calm mind. Then practise Madhyama for three months.Three Types of Pranayama There are three types of Pranayama. Rechaka is exhalation. Sahasa and Dridhata (zeal. can effect Siddhi (perfection) within six months. which is plain and unattended with any Japa. First.. As you advance in practice you will have to do 320 Pranayamas daily. Pranayama Siddhi depends upon the intensity of the efforts of the practitioner.
then he pierces Rudragranthi.said to be Puraka. viz. and the keeping to oneself of such knowledge is said to be Kumbhaka. Inhale through the left nostril. he pierces Vishnugranthi. is ‘Parama Siva’. Meditate on the Bijakshara of Vayu (Yam) which is of smoke colour. It is only through Kumbhaka that Kumbhaka should be firmly mastered. Inhale through the left nostril repeating the Bija Yö (Tham) 16 times. Then exhale through the right nostril very very slowly till you repeat the Bijakshara 32 times. Then exhale slowly through the left nostril till you repeat mentally the Bija letter 32 times. Repeat the Bijakshara 16 times. There is no doubt about it. Retain the breath. till you count the Bija 64 times. Sit on Padmasana. He is an emancipated person who practices his Chitta thus. through the grace of Gurus and Devatas and through the practice of Yoga. The Nadis are purified by two processes. Retain the breath till you repeat the Bija (Tham) 64 times. then the Yogin attains his liberation through the religious ceremonies. performed in various births. This is Puraka. 2. they should be purified and then Pranayama should be practised. This is Kumbhaka. Retain the breath till you repeat the Bija 64 times. The navel is the seat of Agnitattva. Meditate on this Agnitattva. runs through all the vessels of the body and purifies them. Within it. Then having pierced Brahmagranthi. The Samanu is done by a mental process with Bija Mantra. At first in his Brahmagranthi there is produced soon a hole or passage. 1. Pranayama for Nadi-Suddhi The Vayu cannot enter the Nadis if they are full of impurities. Therefore. Then exhale slowly through right nostril till you repeat the Prithvi Bija l:ö (Lam) 32 times. Samanu and Nirmanu. Now imagine that the nectar that flows from the moon. 13 . 3. Then draw the breath through the right nostril repeating 16 times the Agni Bija rö (Ram). Fix the gaze at the tip of the nose. first of all.. The Nirmanu is done by physical cleansing or the Shatkarmas. Through Kumbhaka the mind should always be taken up and through Kumbhaka alone it should be filled up within.
If traditional yoga postures seem difficult. In Yoga literature. Yogic Posture Padmasana (Cross legged lotus posture) or Siddhasana (Perfect Yoga pose for meditation) is recommended for Nadi Shuddhi Pranayama. • Makes Practitioner feel more energetic because of improved oxygenation • Increases rate of metabolism thus aiding weight loss. sitting in a chair is acceptable as long as soles of the feet are on the floor and the back is straight. 'Nadi' translates to a 'tubular channel' via which energy or life force flows throughout the body. Co-ordination of these Nadis is said to confer health. Relieves symptoms of disorders of the respiratory tract Reduces stress Enhances a feeling of calm.The Nadis are purified nicely by the practice of the above three kinds of Pranayama by sitting firmly in your usual posture. Pingala and Sushumna. The chief Nadis are Ida. 14 . Benefits of Alternate Nostril Breathing • • • • Cleanses and tones the entire nervous system. Nadi Shuddhi Pranayama Alternative Nostril Breathing is an Ancient Yogic Breathing Exercise Nadi Shuddhi Pranayama or Nadi Shodhana is a widely popular Alternate Nostril breathing exercise with many benefits for the mind and body. mental acumen and longevity of life. Nadi Shuddhi literally translates to 'Purification of the Invisible Energy Channels'. strength.
deep and regular breathing for the rest of your session and close your meditation with a deep breath in and slowly release it. then close the left nostril and breathe out through the right side. 4. While retaining the hand position. The thumb and ring fingers are going to be used to close the nostrils alternately to breathe in through one nostril and out through the other.Nadi Shuddhi Procedure Close your eyes or let them relax so they are slightly open. Repeat 10 cycles to start with. If you are using this breathing technique for a few minutes at the beginning of your meditation session. So it keeps mind from wandering and focuses on the breath. move on to the even. Still keeping the left nostril closed. 2. 3. breathe in through the left nostril. 15 . Now open the left nostril and close the right nostril with your thumb and breathe out. if you use your right hand). 1. while breathing out through the right nostril. Steps 1-4 comprise one cycle. Using either hand. The duration can be increased with increased comfort and practice. 5. This would help enhance the calming effect of the meditation. breathe in through the right nostril. first stretch out your fingers and then bend in your middle and index finger. Nadi Suddhi takes some concentration to get the sequence of breathing in and out through the correct nostril. block the left nostril (using the ring finger. Keeping the left nostril open. It might also be helpful to chant 'Om' while doing this exercise to use this as a meditative exercise.
• It gives all the benefits of Deep breathing as well. The purpose of the alternate nostril breathing is to balance these 2 forces. depression and other mental illnesses. the rhythm is imbalanced. making the breathing most efficient. Alternate Nostril Breathing Anuloma Viloma (Alternate Nostril breathing) or Nadi Shodhan (Without Retention or Kumbhaka) At any time. • • Blood is purified of toxins. which represents physical energy and body. Yoga says that left nostril is IDA Nadi which represents mental energy and mind. Anuloma Viloma. But due to imbalances in physical and mental energies. • Balancing Ida and Pingala removes all the blockages in the pranic energy channels.Note (Practice of Anuloma . which may lead to spiritual awakenings. the mental energy and physical energy. to bring harmony between Body and Mind. • Helps reducing the anxiety. This is a healthy pattern. Vajrasana 16 . Very effective for stress management. Swastikasana.Lotus.Auspicious. • More oxygen is made available per breath. Following are the benefits of Alternate Nostril Breathing • Proper supply of oxygen is ensured and carbon dioxide is effectively removed.Pranayama . Practice .Viloma or Nadi Shodhan should be done with a Yoga Expert Only) • Begineers can start with deep breathing practice in sitting position (Padmasana . and after that it changes to right nostril and it remains active for another 90 minutes. left nostril is active for about 90 minutes. If there is imbalance between Ida and Pingala then body and mind are imbalanced.Nadi Shodhan. we only breath through one nostril. and right nostril is Pingala Nadi.
heart surgeries. or 5:10 or 6:12 seconds Precautions • If you feel little bit of discomfort then you can reduce the ratio of breathing. • People who have undergone abdominal surgeries. • With practice one can increase the counts to 4:8. and slowly build the speed to 60 rounds in 1 minute. one can increase the speed to about 80 rounds per minute and then you may even do 120 rounds in 1 minute.Surya Bhedan (Right Nostril breathing or Revitalizing breath) Surya Bhedan (Right Nostril breathing or Revitalizing breath) 17 .Thunderbolt. brain sugeries should consult the medical expert or consultant. but trying to practice easy ratio (4:6 seconds) for little more time may help. • Initially one should start slowly by 30 Inhalation and exhalations in 1 minute. then inhala through right for 4 seconds and exhale through left for 6 seconds can be practiced for about 5 minutes. • Please do not rush to increase the proportions. You may practice it for about 3 minutes. • After practicing for 15 to 20 days. will help close the right nostril while inhaling through left nostril and ring finger can close the left nostril while inhaling through right. Any Cross legged position in which the body can be relaxed and spine is erect. • Initially 4 seconds inhale through left and exhale for 6 seconds through right nostril.) • Pranav Mudra of right hand. Pranayama . as it will not help. • Under No circumstances the proportion of the breathing should be forced.
or 5:10 or 6:12 seconds Precautions 18 . Following are the benefits of Alternate Nostril Breathing • It increases the body temperature. • Initially 4 seconds inhale through right and exhale for 6 seconds through right nostril or left nostril.Lotus. The purpose of the Right nostril breathing is to increase the Pranic energy . • It gives all the benefits of Deep breathing as well. the physical energy. which removes the Kafa (mucus) imbalance. increasing the vitality. The breath through right nostril is important for many important metabolic processes. Vajrasana Thunderbolt. especially the sympathetic nervous system.Auspicious.Note (Practice of Right Nostril breathing should be done with a Yoga Expert Only) Begineers can start with deep breathing practice in sitting • position (Padmasana . which represents physical energy and body.) • Pranav Mudra of right hand. Practice . • Helps reducing the anxiety. It increases the efficiency of digestive system. also boosts the nervous system. • With practice one can increase the counts to 4:8. depression and other mental illnesses. • • Prana increases in the body. to revitalize the body. Very effective for depression. Any Cross legged position in which the body can be relaxed and spine is erect. low energy. this can be practiced for about 5 minutes.Right nostril is Pingala Nadi. Swastikasana. will help close the left nostril while inhaling through right nostril . This is very effective in obesity. Regular practice of Right nostril breath is used for weight loss.
as it will not help.• If you feel little bit of discomfort then you can reduce the ratio of breathing. • Please do not rush to increase the proportions. we have reviewed in detail how the Pooraka. but trying to practice easy ratio (4:6 seconds) for little more time may help. that only is outlined without reiterating the earlier descriptions. UJJAYI PRANAYAMA Introduction : The word Ujjayi is divided as Ut + Jayi. The Pooraka is to be performed with both the nostrils. • Under No circumstances the proportion of the breathing should be forced. the Pranayama is termed as Ujjayi Pranayama. To perform the Pranayama : While studying Nadi Shuddhi Pranayama. The meaning of the name has not been described anywhere. heart surgeries. Wherever any change is expected. In this type of Pranayama. due to the friction of air in the throat. it is beneficial to view the description of the performance. it does not indicate declaration of any type of Jay i e winning. All these are necessarily observed while performing this type of Pranayama too. Instead of wasting time on finding out the meaning. • People who have undergone abdominal surgeries. Kumbhaka and Rechaka should be performed and the conditions or certain things to be remembered while performing Pranayama. While performing Pooraka. brain sugeries should consult the medical expert or consultant. However. (The sound is different from the sound emitted from the larynx) Hence. a sound is generated when the air 19 . a typical sound is created. while performing Pooraka. Pooraka : Poorak performed in a typical manner is the characteristics of this type of Pranayama.
While performing Pooraka. Jalandhar Bandh should be fixed and the Kumbhaka should be performed. Then the bandhas should be released and Rechaka should be performed. This sound should be consistent from the beginning of the Pooraka till its end. Rechaka is to be performed by left nostril. However. so as to achieve only a little bit of contraction. the stomach also is not expanded. If it is generated through these parts. The pace 20 . focusing the entire attention on the expansion of the chest. it may prove to be harmful for the nervous system. The units for which Kumbhaka is to be performed cannot be defined. During Kumbhaka. After Pooraka. Uddiyan Bandh and the Mul Bandh should be fixed. attention should be paid to the fact that while expanding the chest. both the nostrils should be closed. one should not strive to inhale further air by using more strength. Then the chest should be contracted and the Rechaka performed at a constant pace. A control over the muscles of the stomach is to be exercised. the facial muscles should not be stretched. but it should be performed with ease and capability. the other two bandhas. The Kumbhaka should be performed till such time as not to have any strain on the breathing system. There should not be any ups and downs in the sound. If the units for which the Kumbhaka is performed are less. Kumbhaka : The Kumbhaka is to be performed as described earlier. The start and the ending of the Pooraka has to be natural. The chest should expand while performing the Pooraka. After completing Kumbhaka. At the end of the Pooraka. Rechaka : In this type. The sound should come out of the upper part of the throat and not from the upper or front part of the nose. The stomach should not be contracted while expanding the chest. the three bandhas should be released and the left nostril should be opened.passes through the throat due to its friction. then accordingly the Pooraka and Rechaka can also be adjusted. The Pooraka should be done at a constant pace and the sound generated should be low and pleasing to the ear.
three more cycles should be added. while performing such deep Rechaka. Duration : The duration for which Pooraka. The entire action is with both the nostrils. While inhaling air. To perform the Pranayama : The earlier dos and don'ts and cautions apply to this type too. the duration or the number of cycles may be changed and as such no hard and fast rule can be laid down. the time or the units are not specified. the sound that bhramar emits. Since the left or right nostril is not to be used independently. it should be limited to the time. i. However. During Rechaka too. The characteristics of this pranayama is to create a sound like that of the humming bee while performing Pooraka or Rechaka. there is no need for Pranavmudra. Pooraka : To perform the Pooraka efficiently.should be gradual and the Rechaka should be performed without any hurry. BHRAMARI PRANAYAMA Introduction : The original word in the term Bhramari is Bhramar (humming bee). Hence. The pranayama should be studied while sitting in asanas such as Padmasan or Simhasan. glottis is to be pressed upwards and a sound should be generated as was stated in Pooraka. There should be seven continuous cycles in one rotation of Pranayama and thereafter each week. according to the capacity of each sadhaka. first perform a gradual Rechaka and then start Pooraka. The duration should be such as can be easily performed. the soft palate of the breathing tube in the throat area should be pressed a little so as to 21 . Hence. so as to perform the subsequent Pooraka in a neat and controlled manner. we can state that the name is quite appropriate. Kumbhaka and Rechaka are performed. will change according to the capability of the Sadhaka. However. Rechaka should be double the time allotted for Pooraka. This pranayam relates to the word bhramar. e.
With continued practice. The Rechaka. This can be termed as Bhraamari Naad (sound of female humming bee) this is more melodious than earlier. However. with continuous practice. the sound generated here is more in volume than that in Pooraka. the duration of the Kumbhaka should be same as that of Pooraka and then gradually it should be increased with continued practice to be four times that of Pooraka. This sound is of a lower volume than that in Rechaka. the number of cycles that can be performed at a stretch will define the duration for the Pranayama study. Duration : The duration of the study of Pranayama cannot be limited to the duration of one cycle only.obstruct the air flow. The units in Rechaka should be double that that in Pooraka. both the nostrils are closed with pranavmudra. all the three bandhas are fixed and Kumbhaka is performed. it is termed as Bhramar Dhwani (sound of humming bee). Initially. the sound will be more clear and pleasing to the ears. Since this palate is soft and flexible. When the Pooraka with a constant pace and the sound is complete. During this syllabus. it starts vibrating and a peculiar sound is generated. After Rechaka. the next rotation can be immediately commenced. No sound is expected while being in Kumbhaka. too should generate sound as that in Pooraka. Rechaka : After completion of Kumbhaka. The sound should be gradual and at a constant pace without any ups and downs. the sound turns melodious and similar to the beautiful tone of the humming bee. Hence. All the three bandhas should be observed as described earlier. Maintaining the same proportion of Pooraka. However. Initially. the bandhas should be released in the order defined earlier and Rechaka should be started. the Pranayama should be 22 . the sound is hoarse and odd. Kumbhaka and Rechaka in one cycle. then Kumbhaka is performed. Kumbhaka : When the Pooraka is completed.
only a single cycle is performed. Swami Swatmarama in Hatha Yoga Pradipika talks about Pranayama as the way to awaken the kundalini. Bharamari. regular practice of Pranayama can lead to spiritual awakening and self realization. Swami Niranjananda of Bihar School of Yoga has classified Pranayama as hyperventilation and hypoventilation. However. and ayama is control and extension of the Pranic energy. Please DO NOT Practice by reading the following article. Shitali. The vibrations generated in the body due to the sound.as mentioned in Hatha Yoga Note . Earlier.practiced for at least ten minutes duration. mind and spirit. also have a good effect on the internal organs and mainly the brain and the nervous system. 23 . which has different effects on the body. Considering the physiology of Pranayama.The Following Types of Pranayama should only be practiced under the direct guidance of Expert Guru. & Bhasrika Pranayama are considered as Hyperventilation type of Pranayama. Though kapalbhati is described as cleansing technique in Hatha Yoga. Mainly Kapalbhati. However. Pranayama in Hatha Yoga Pradipika Prana is vital energy. but due to the sound. with practice. the definite effects cannot be stated today. Initially. Sitkari. it may be harmful to your health. this type of Pranayama revitalizes body. Pranayama from Hatha Yoga Pradipika . the duration can be increased. Physical Effects : The effects of this Pranayama have not been researched and hence cannot be definitely stated. He describes various types of Pranayama. Those effects are no doubt present. it reduces the carbon dioxide (CO2) percentage in blood so it can be classified as hyperventilation Pranayama. the concentration of the mind is also facilitated. we have reviewed the effects of Kumbhaka performed with all the three bandhas. Ujjayi etc are considered as hypoventilation.
which stresses the nervous system. followed by inhaling through right nostril and performing kumbhaka with bandhas and exhaling through left nostril. then performing kumbhaka with bandhas (Jalandhar Bandha or Chin Lock. Swami Swatmarama recommends Nadi Shodhan Pranayama. and continuous practice results in nervous system becoming tolerant.Kumbhaka (Retention of air) along with Bandhas (energy locks) is very important in Pranayama.This literally means one has to operate lungs like the bellow. So guidance of Guru is essential for practicing Pranayama. Nadi Shodhan Pranayama (Nadi purifying Pranayama) Balancing the Ida and Pingala. This is vitalizing type of Pranayama. this is is Bhasrika Pranayama. Moola Bandha or Anus lock and Uddiyan Bandha or Abdominal Lock) and exhaling through left nostril. Surya Bhedan Pranayama increases vital energy in the body. (alternate nostril breathing with Kumbhaka and Bandhas) for purifying Ida Nadi and Pingala Nadi. Surya Bhedan .Surya is sun. Some of the Yogis have displayed unique capacity to survive without O2. This rhythmic inhalation and exhalation stimulates the circulation of cerebral fluid. Bhasrika (bellow's breath) . and it is revitalizing Pranayama. with regular practice of Pranayama. It is practiced by inhaling with right nostril. This Pranayama stimulates the sympathetic nervous system and left part of the brain. the mental force and vital force is one of the main objectives of Pranayama. brain and other parts of the body. creating compression and decompression in the brain. Rhythmic diaphragm movements stimulate heart & lung muscles improving 24 . it has long lasting effects on nervous system. fast inhalation and fast exhalation. Left nostril (Ida) and right nostril (Pingala) if balanced can awaken Sushumna (the psychic nadi or channel carrying kundalini) nadi. It eliminates wind or gas related trouble (Vata Dosha as per Ayurveda) and balances Mucus (Kapha as per Ayurveda) and Bile / acidity (Pitta Dosha as per Ayurveda). The practice of Kumbhaka increases the CO2 in the blood. in the body pingala nadi represents energy of Sun or vital energy.
(Swooning Breath or Fainting) This type of Pranayama induces a state of "conscious unconsciousness" (in the words of Swami Satyananda of Bihar School of Yoga). the kumbhaka with Bandhas. This type of Pranayama is done with inhalation via nostrils then performing Bandhas and exhalaing through left. One should inhale through both the nostrils.This is done by opening lips. keeping the upper and lower teeth touching each other. but while 25 . lowers High Blood pressure. This type of Pranayama removes excess heat in the body. especially useful in insomnia. The air passing via tongue. During inhalation and exhalation a typical sound (Ujjayi Sound) should be created by compressing epiglottis in the throat. Sitkari . This should not be practiced in Low blood pressure. Ujjayi sound can be combined with So-Ham or Guru Mantra for better awareness of Mantra. cools the blood. lowering the temperature of the blood. This Pranayama increases psychic sensitivity and awareness of subtle sound vibrations. this proves to be useful for Nada Mediatation. Also the diseases like acidity. This is useful in removing stress and mental problems like anxiety. anger etc. then performing kumbhaka with bandhas and then exhaling with nostrils. Bhramari (Humming Bee Breath) . Moorcha . as the practice of this Pranayama puts pressure on carotid sinus which further reduces blood pressure.In this Pranayama one has to make sound like humming bee while exhalation and inhalation as well. depression.blood circulation. Ujjayi Pranayama has therapy applications.This is also called psychic breath.(Cooling Breath) Tongue is rolled and inhalation is done via mouth followed by Kumbhaka with Bandhas and then exhalation with nostrils. and heart diseases. This Pranayama harmonizes the secretions of reproductive organs and all the endocrine system. Shitali . Also it improves digestion. then inhaling through mouth with hissing sound. purifies the blood. tensions. The effects of the Shitali are same as Sitkari Pranayama. Ujjayi (Victorious breath) . hypertension etc. Accelerated blood circulation and rate of gas exchange in each cell produces heat and washes out gases.
thereby affecting the left and right hemispheres of the brain. The main word to describe this practice is "BALANCE". Swami Satyananda mentions that one can inhale the air via mouth while practicing this. Plavini . Nadi Suddhi can be practiced concurrently with Deerga Swasam and Kapalabhati. Nadi Suddhi Alternate Nostril Breath is also known as Nerve Purification due to its profound ability to release/purify thought patterns and create clarity in the mind. It is considered to be the most powerful practice for Brain Wave Optimization and the control of mental energy. Alternate Nostril Breath. This Pranayama involves high risks so should not be practiced with out the Direct Guidance of Guru. this Pranayama can be performed by itself or preceded by any of the above practices. Text of Hatha Yoga Pradipika mentions that one can float easily on water with this Pranayama.exhaling the Jalandhar Bandha (Chin Lock) is kept intact and then exhalation is done with the Jalandhar bandha (Chin lock). This Pranayama helps remove most of the ailments of stomach or digestive system.(Floating breath) After inhalation the air is filled in to stomach and kept inside for some time. 26 . Alternate Nostril Breath balances the left and right nostril air flow. Excess pressure is exerted on carotid sinus during exhalation with Jalandhar bandha. Said to be the perfect preparation for a meditation practice. which further reduces blood pressure and one can experience a state of unconsciousness with practice.
making the configuration known as the Vishnu Mudra. Extend to 10-20 minutes. No need for deep breath in the beginning. this must be done slowly and gradually. Start with 2 minutes. Count the seconds on the exhale and the inhale. and the fingers to block the left. Again. Instructions for Advanced Nadi Suddhi: STEP 1: Once you feel comfortable with 10-20 minutes of Nadi Suddhi. and switch'. inhale. and stick out the thumb and the last two fingers. or retention of the breath. The thumb is used to block the right nostril. exhale for 8 seconds. For example: "Inhale for 6 seconds. block the right nostril and exhale through the left nostril. inhale through the left. block the left one with the two fingers). and exhale through the right. Once the inhale is complete. No need for Ujjaii breath. Establish a comfortable rhythm. The traditional pattern of Nadi Suddhi Pranayama is 'Exhale. begin to lengthen the breath. Focus on balancing the left and the right air flow AND on balancing the inhale and the exhale." 27 . Keep the breath comfortable and smooth. Once the exhale is complete.e. Bring the hand up to the face. switch nostrils (i.Instructions for Basic Nadi Suddhi: Form a soft fist with the right hand.
STEP 4: Then. begin Antara Kumbhaka (retention on the inhale). Practice until the retention is 12 seconds long (1:1:2 ratio). 28 . STEP 3: Now. You may also incorporate the use of Bhandas. You get the idea? Continue gradually until you reach 12 seconds on the inhale. Second by second. exhale for 24 seconds). there is no need to lengthen your inhale anymore. STEP 5: Now. Start with one or two seconds of holding the air out. The goal is to achieve the 1:2 ratio (inhale for 12 seconds.Keep that for a few days until it becomes 'too easy'. increase the duration of the inhale and the exhale by one or two seconds. you may start practicing Bahya Kumbhaka (retention on the exhale). the yogic energy locks. At that point." Keep that for a few days till it becomes 'too easy'. But this should take many years. For example: "Inhale for 7 seconds. Practice until you can sustain that rhythm for 10 minutes comfortably. Build up to 48 seconds! That's not a typo. STEP 2: Then. build gradually. work on the exhale only. to retain more energy. exhale for 10 seconds.
It is said that all problems begin somewhere in this electrical circuit. take a lifetime. several techniques are practised that help balance and stabilise our system. 40 seconds respectively. you should be having Alternate Nostril Breath for dinner. keeping your mind and body healthy enough to resist toxins that attack you all day long. as long as you get there gradually and over many years. The three main nadis are Ida. Pingla and Sushunna. 29 . should be practiced during Bahya Kumbhaka. That's OK. Go for the process.hold for 24 -. not the result! At this point.exhale for 24 -. In order to maintain and keep this electrical circuit problem-free. too. and feel fully satisfied and energized. which run along the spine. In fact. Bandhas. At this point. energy locks. Love. which is made up of 72.000 units (the nadis). 20. and should. you may easily turn into a 'breatharian' and sustain your body solely on the breath. Yoga for detoxification According to yoga.This practice may. 20. inhale for 12 -. you may extend Antara Kumbhaka to 24 seconds. The final ratio is 1:2:2:4. there exists an invisible electric circuit in the body.hold for 48 Some yoga schools recommend the same ratio with 10. "Nadi Shuddhi Kriya" strengthens the three main nadis.
Exercise 1 Sit in padmasana. Exercise 2 30 . Close your eyes Close one nostril with the thumb Inhale slowly with beej mantra "Ra" in your mind Exhale through the same nostril Repeat 15 .20 times Practice the same by closing the other nostril.
you inhale through one nostril. and exhale through the other nostril. In this Breathing Technique. and then through the right nostril. What is the technique of Anuloma Viloma? There are six steps that form one round of Anuloma Viloma. 31 . Anuloma Viloma balances the rhythm of breathing and restores. retain the breath. the path of the Pingala nadi.Anuloma Viloma What is Anuloma Viloma? Anuloma Viloma is a breathing technique. then through the Pingala nostril. First raise your right hand. curling your forefinger and middle finger into your palm. leaving thumb. In Sanskrit Anuloma means with the natural order and Viloma means going against. and little finger extended. But in many people. If you are really healthy. this natural rhythm is disturbed.Exercise 2 Sit in padmasana and close your eyes Take in a deep breath and feel the air going to the bottom of your spine Get fully aware of your spine Slowly exhale and relax. equalizes flow of Prana in the body. Anuloma Viloma Yoga . fourth finger. you will breathe through the Ida nostril about one hour and fifty minutes. Thus it is called Alternate Nostril Breathing Technique. A healthy person breathes mainly through the left nostril that is the path of the ida nadi.
closing the left with the ring and little fingers. Hold the breath. Hold the breath by closing both the nostrils.1. where the fleshy part of the nose begins. It is the best technique to soothe the nervous system and calms the mind. 2. Place your thumb on the right side of your nose and apply gentle pressure just under the bone.Then exhale through the right nostril.pne 32 . closing both nostrils. keeping the left nostril closed with the ring and little fingers. Cnu. Inhale through the right nostril. to the count of sixteen. to the count of eight. Inhale through the left nostril. to the count of four. to the count of four. 6. 4. What are the benefits of practicing Anuloma Viloma? Anuloma Viloma helps to balance and harmonize the functioning of the right and left hemispheres of the brain and ensures optimum creativity and optimum logical verbal activity. to the count of sixteen. to the count of eight. Exhale through the left nostril. It encourages the removal of state air and toxins as the exhalations are longer than inhalation in this technique. Initially practice three rounds and gradually reach upto twenty rounds. keeping the right closed with the thumb. 3. 5.