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Yoga Exercises > Pranayamas > Anuloma Viloma - Alternate Nostril Breathing
This pranayama manipulates the flow of energy through the nadis (channels) in
your body and ultimately brings about a balance of both stimulation and
relaxation.
Sequence:
Caution:
Benefits:
Sequence:
Caution:
Benefits:
Sequence:
1. Sit in a comfortable posture keeping the head, beck and spine erect.
2. Place the right thumb against the right nostril but do not close it.
3. Inhale slowly and deeply through both nostrils.
4. Press the right nostril with the right thumbs.
5. Retain the breath for a while, then exhale touching the lungs throat area
and larynx.
6. While inhaling and exhaling, concentrate the conscious mind on the throat
and produce a humming sound like the buzzing of a bee.
Caution:
Benefits:
• It makes the voice sweet and gently, and helps clarity of speech.
• It is useful for hypertension and depression and aids brain cells.
• Breathing becomes deep and subtle.
• The extended exhalation in this breathing exercise is very good for
pregnant women in preparation for labor.
Kapala Bhati Breathing
Yoga Exercises > Pranayamas > Kapala Bhati Breathing
"Kapala" means "skull" (and by implication, the brain) and "Bhati" means
"shines" in Sanskrit. This practice cleanses the nasal passages in the skull and
other passages of the respiratory system.
Sequence:
1. Sit firmly in a cross-legged posture with the spine, neck and head held
erect.
2. First, exhale completely and then take a few deep breaths.
3. Relax the abdominal muscles.
4. Inhale without taking a deep breath; make a short and forceful expulsion
of the breath through both nostrils producing a hissing sound and,
simultaneously, contract the lower abdomen by a rapid and vigorous thrust of
the abdominal muscles.
5. Release the contraction of the abdominal muscles quickly and the lungs
will automatically take in air. Follow at once by another forcible expulsion of your
breath, contracting the abdomen in the same manner and letting it relax
outward as the air is drawn in again.
6. Repeat the exercise a number of times in quick succession, concentrating
your mind on the region of the abdomen below the navel.
7. After you complete a round and make the last exhalation, take in a deep
and slow breath and then resume normal breathing to afford rest to the lungs.
8. Increasing the number and speed gradually, try to do two expulsions a
second (120 a minute) in each round which should be the maximum.
9. Perform three rounds in each sitting, with sufficient pause between the
rounds, when normal breathing should be done.
Benefits:
• Kapala Bhati flushes out stale residual air in the lungs and helps a fresh
supply of air to reach them.
• It lends elasticity to the diaphragm and increases the capacity of the
lungs.
Moorchha Pranayama
Yoga Exercises > Pranayamas > Moorchha Pranayama
Sequence:
1. Sit as usual in a comfortable position with the head, neck and spine
straight.
2. Concentrate the conscious mind between the eyebrows, which is called
the centre of intuition.
3. Inhale gradually and deeply through the mouth.
4. Let the conscious mind merge into the center of intuition.
5. Touch the chin tightly to the throat cavity (jugular notch).
6. Relax the jalandhara bandha.
7. Then exhale slowly.
8. This creates a favourable experience, so it is called Moorccha Pranayama.
9. Begin with nine times and increase with time up to fifteen minutes.
Benefits:
Sequence:
Caution:
• In order to be sure that the tongue remains moist, roll it back as far as
possible against the palate.
Benefits:
Sequence:
1. Sit upright in a comfortable posture, keeping the head, neck, and spine
erect.
2. Place the hands in Gyana Mudra.
3. Open the lips and keep the teeth together.
4. Lightly press the tip of the tongue against the lower front teeth.
5. Inhale through the mouth over the tongue with a kind of hissing sound
like the sound of the letter 's'.
6. After filling the lungs completely, close the mouth and exhale through
both nostrils without retention.
7. Repeat five to ten times.
Caution:
• In order to be sure that the tongue remains moist, roll it back as far as
possible against the palate.
Benefits:
Sequence:
Caution:
Benefits:
• When you inhale solely through the right nostril you generate heat energy
which is sent out through your body.
• Impurities are dispelled.
• It helps your immune system in general.
• It helps in gastric fire, cold and asthma.
• It reduces wind and mucus and increases bile and digestive power.
Ujjayi Breathing
Yoga Exercises > Pranayamas > Ujjayi Breathing
Sequence:
Benefits: