Sphoorthi Oum

Controlled Breathing (Pranayam)

Gents
Step 1:

Right Inhale & Right Exhale &

Hold Hold
Step 2:

Left Inhale & Hold Left Exhale & Hold

Step 3:

Right Inhale & Left Exhale & Hold

Hold
Step 4:

Left Inhale & Hold Right Exhale &

Hold
Step 5:

Both Inhale & Hold Both Exhale &

Hold
Sphoorthi Oum
 Controlled Breathing (Pranayam)
Ladies
Step 1:

Left Inhale & Hold Left Exhale & Hold

Step 2:

Right Inhale & Right Exhale &

Hold Hold
Step 3:

Left Inhale & Hold Right Exhale &

Hold
Step 4:

Right Inhale & Left Exhale & Hold

Hold
Step 5:

Both Inhale & Hold Both Exhale &

Hold

Sphoorthi Oum
 Controlled Breathing (Pranayam)

Unit 1: Half Time Holding

1. Completing 1 – 5 steps is considered as 1 cycle

2. Repeat 1 – 5 steps three times i.e 3 cycles

3. A unit is completed when we complete 3 cycles

4. Inhaling time = Exhaling time

5. Holding time = ½ x Inhaling or Exhaling time

Unit 2: Equal Time Holding

1. Completing 1 – 5 steps is considered as 1 cycle

2. Repeat 1 – 5 steps three times i.e 3 cycles

3. A unit is completed when we complete 3 cycles

4. Inhaling time = Exhaling time

5. Holding time = Inhaling or Exhaling time

Unit 3: Extra Time Holding

1. Completing 1 – 5 steps is considered as 1 cycle

2. Repeat 1 – 5 steps three times i.e 3 cycles

3. A unit is completed when we complete 3 cycles

4. Inhaling time = Exhaling time

5. Holding time = 2 x Inhaling or Exhaling time

Note:

1. Sit in comfortable posture on floor

2. Use mat / carpet / blanket to sit.

3. Practice to erect spine. Neck shall always be kept straight

4. Always start pranayam after deep breathing

5. Use any one hand to hold the nostrils, whichever is comfortable

6. While holding, use two fingers to close both the nostrils

7. Always breathe through nostrils. Do not breathe in through mouth

8. Observe the breath while inhaling, holding and exhaling

9. One can relax by doing deep breathing after every unit.