Pranayam

The technique related to breathing pattern in which balanced, regular, and rhythmic inhalation
and exaltation in specif! method is performed is known as pranayam. It comprises four stages:

1. Purak (inhalation)
2. Rechak (exhalation)
3. Antrika kumbhak (holding the breath inside after inhalation)
4. Bahya kumbhak (holding the breath outside after exhalation)

The concept of prana can be illustrated through an example. Electricity flows through a wire to a
bulb. The presence of electrici can only be felt when the bulb lights up. Similarly, prana is the
vital energy that like electricity flows through the human body and gets manifested through our
actions. Pranayam is the technique to master over this prana. 

Types

There are several types of pranayam, which mainly differ in the way exhalation and inhalations
are performed. A comprehensive list o some of the most important types of pranayam is given
below. A detailed description of various type of pranayam can be found in Preksha
Meditation :Yogasana and Pranayam.

 Surya-bhedi pranayam
 Chandra-bhedi pranayam
 Anuloma-viloma pranayam
 Bhastrika pranayam
 Kappalbhati pranayam
 Sheetali prasiayam
 Ujjai pranayam

Objectives

Pranayam serves the following objectives:

 Development, expansion, and control of vital energy

 Regulation of the flow of vital energy throughout the body
 Creation of a link between the physical body and the soul
 Healing of physical and mental disorders
 Harmony between the sympathetic and parasympathetic nervous systems

Benefits

The various stages of a well-performed pranayam provides the following benefits:

In general, pranayam promotes uninterrupted flow of the vital
energy through nerves
  Inhalation gives energy to the body Exhalation cures the abdominal ailments
 Holding the breath awakens the inherent potentials
 Some pranayam such as chandra-bhedi cools the body, purifies the blood and
reenergizes the body. Similarly, sheetali pranayam quenches the thirst, regulates
the blood pressure, and enhances the glow of the face. It also reflects the coolness
and tranquility of mind.
 Pranayam controls the breath rate and help to improve mental concentration
 Pranayam helps in realization of divine and intuitive powers

Specific recommendations

It is essential to learn the correct technique of pranayam before we practice it. An ill-performed
pranayam may effect the health! adversely. Following are some of the precautions that must be
considered in order for pranayam to be effective:

 Select a neat, clean, and noise-free location

 Always perform pranayam with empty-stomach
 Keep the neck and the spine erect and straight
 Keep the body relaxed
 Never perform pranayam if intoxicated

Conclusion

Pranayam is a scientific technique of correct breathing process. Well-performed pranayam not

only assist in sustaining good physical health but also heal diseases that are otherwise difficult to
tackle.
 Anuloma-Viloma Pranayam Benefits and Technique
 2. Anuloma-Viloma Pranayam ‘ Anuloma’ is a Sanskrit word which means ‘alternate’.
Therefore anuloma-Viloma is also called “Alternate Nostril Breathing Technique”. Every body
can practice anuloma viloma pranayam including small children, old aged people and patients. It
is very easy and significant breathing exercise for everyone . It should be practiced for 3 minutes
daily, at least in the beginning or as per body strengths. It can be practiced ideally for about 15-
20 minutes per day, maximum. If possible it can be practiced twice daily in the early morning
and evening.
 3. “ Benefits of Anuloma-Viloma Pranayam” Anulom Vilom Pranayam is one of the best
easy breathing exercises for entire purification of body as well as mind. It completely cures most
of the internal body diseases. It vanishes stress of body and mind. It enhances the inner strength
of body as well as the divine powers. The anulom-vilom practitioner experiences his life happy
and full of brightness. This is also known as Nadi Shodhana Pranayama .
 4. Technique of Anuloma-Viloma Pranayam
 5. Technique of Anuloma-Viloma Pranayam
 6. Basic requirements for Pranayam The best time for pranayam practice is early morning
along with empty stomach. Though it can also be practiced after at least ‘five hours’ of having
food, as this gap is enough to digest the consumed food and the stomach gets relaxed. The best
place for pranayama is peaceful, holy river bank or some open area like garden with greenery,
where atmosphere is full of natural oxygen in early mornings.Pranayam can also be practiced in
peaceful, neat and clean rooms with the arrangements of fresh and healthy oxygen. At the time of
practicing yoga or pranayama cloths should be loose and comfortable with the body. Pranayams
are practiced in anyone of comfortable poses of yogasana like Padmasana, Siddhasana, Vajrasan
or Sukhasana sitting on the floor on yoga mat. During this pranayam Spinal cord must be
straight. After pranayama, food should NOT be consumed at least for 20 minutes, so as to
countdown the body.

It is also called Nadi Shodhana Pranayamam

Breathing Exercise (Pranayama) - Alternate Nostril (Anuloma Viloma)

Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique,
you inhale through one nostril, retain the breath, and exhale through the other nostril in a ratio of 2:8:4.
The left nostril is the path of the Nadi called Ida and the right nostril is the path of the Nadi called
Pingala. If you are really healthy, you will breathe predominantly through the Ida nostril about one hour
and fifty minutes, then through the Pingala nostril. But in many people, this natural rhythm is disturbed.
Anuloma Viloma restores, equalizes and balances the flow of Prana in the body.

One round of Anuloma Viloma is made up of six steps, as shown below. Start by practicing three rounds
and build up slowly to twenty rounds, extending the count within the given ratio.
The Vishnu Mudra

In Anuloma Viloma, you adopt the Vishnu Mudra with your right hand to close your nostrils. Tuck your
index and middle finger into your nose. Place the thumb by your right nostril and your ring and little
fingers by your left.

One Round of Anuloma Viloma (Alternate Nostril Breathing)

Anuloma Viloma 1

Inhale through the left nostril, closing the right with the thumb, to the count of four.

Anuloma Viloma 2

Hold the breath, closing both nostrils, to the count of sixteen.

Anuloma Viloma 3

Exhale through the right nostril, closing the left with the ring and little fingers, to the count of eight.

Anuloma Viloma 4

Inhale through the right nostril, keeping the left nostril closed with the ring and little fingers, to the
count of four.
Anuloma Viloma 5

Hold the breath, closing both nostrils, to the count of sixteen.

Anuloma Viloma 6

Exhale through the left nostril, keeping the right closed with the thumb, to the count of eight.

Benefits of Anuloma Viloma

The exercise of the Anuloma Viloma produces optimum function to both sides of the brain: that is
optimum creativity and optimum logical verbal activity. This will make both sides of the brain, the left
side which is responsible for logical thinking and the right side which is responsible for creative thinking
to function properly. This will lead to a balance between a person's creative and logical thinking. The
Yogis consider this to be the best technique to calm the mind and the Nervous System.

Anuloma Viloma: The Scientific Confirmation

Medical science has recently discovered the nasal cycle, something that was already discovered by the
Yogis thousands of years ago. Modern scientists found out that we do not breathe equally on both
nostrils, that is one nostril is much easier to breathe through than the other at any particular time. Each
nostril alternates about every three hours. The Yogis claim that the natural period is every two hours,
but we must remember these studies were done on people who do not have an optimum Health level.

Scientists also discovered that the nasal cycle corresponds with brain function. The electrical activity of
the brain was found to be greater on the side opposite the less congested nostril. The right side of the
brain controls creative activity, while the left side controls logical verbal activity. The research showed
that when the left nostril was less obstructed, the right side of the brain was predominant. Test subjects
were indeed found to do better on creative tests. Similarly when the right nostril was less obstructed the
left side of the brain was predominant. Test subjects did better on verbal skills.

Medical science has not quite caught up with the ancient Yogis yet. The Ancient Yogis even went one
step further. They observed that a lot of diseases were due to disturbances of the nasal cycle or if a
person breathe for too long through one nostril. To prevent and correct this condition, they developed
the Alternate Nostril Breathing Technique. This clears any blockage the
airflow in the nostrils and reestablishes the natural nasal cycle. For example, the Yogis have known for a
long time that prolonged breathing through the left nostril only (over a period of years) will cause
Asthma. They also know that this so-called incurable disease can be easily treated by teaching the
patient to breathe through the right nostril until the Asthma is cured and prevent it from recurring by
doing the Alternate Nostril Breathing Technique. The Yogis also believe that Diabetes is caused, to a
large extent, by breathing mainly through the right nostril.
Pranayama - Bhastrika Pranayama

  

     

1. Sit straight in a comfortable posture.

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

   

First Type :-

1. Bhastrika isa Sanskrit word meaning the bellows of a blacksmith.

2. Air is draw in drawn in and out forcefully like a bellows, so it is known as

Bhastrika Pranayama.

3. For the first type of Bhastrika, inhale and exhale quickly in short and shallow breaths through both
nostrils from four to ten times.

4. Then exhale completely, holding the breath for a while.

5. After this, inhale through the right nostril and retain the breath for a while

6. Again, inhale and exhale through the nostrils contracting the middle and lower portions of the abdomen

   

  Begin with three pranayamas, increasing one by one up to twenty-one.

   

Third Type :-

1. The third type of Bhastrika is practiced like Anuloma - Viloma with the right thumb against the right
nostril and the ring finger against the left nostril.

2. Rest the remaining fingers between the eye browse.

3. Inhale through the exhale through the right nostril and inhale of inhalation and exhalation by expanding
 and contracting the abdominal muscles

   

  In the beginning, practice one pranayama and gradually increase this to eleven times.

   

Second Type :-

The second type of Bhastrika is practiced by breathing quick and fast through both nostrils making the
1. sound of a bellows.

2. After inhaling and exhaling ten to twenty times, inhale deeply and retain it for a while.

Chanderbhedi Pranayama
 

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

a straight line.
 2.Place the right thumbs on the right nostril, the right index finger
between the eyebrows and rest the middle finger against the left
nostril.
  
 

First Method:-
close the right nostril and gradually inhale through the left nostril, filling the lungs
1.completely.
2.Retain the breath momentarily, then, closing the left nostril, exhale completely
through the right nostril.
3.Pause momentarily before repeating. Repeat nine times.
  
Second Method:-
1.Inhale through the left nostril, retain it, then exhale through the same nostril, pausing
before repeating the process.
2.It can also be practiced without retention or pause.
   
 
  Start with three pranayamas, extending this to twenty-seven;nine in the morning, nine
at noon and nine in the evening per day.
  
 
1.It reduces bile, purifies the blood, provides vigour and makes a person's nature
peaceful.
  
 
  It increases cold, so it should not be practiced in winter. Those laden with bile can
practice it for pacifying heat, but those laden with cold and phlegm should perform
this exercise in moderation. All should begin by breathing through the left nostril in
summer and the right nostril in winter

Pranayama - Sukshama Bhastrika Pranayama

   

1.Sit as usual in a comfortable posture, keeping the head, neck

 and spine in a straight line.
2.Let the left hand remain on the left knee and place the right
hand next to the nose.
  
 
1.Concentrate your mind on the center of energy or the center of
knowledge.
2.Breathe quickly and fast through both nostrils while forcefully
contracting and expanding abdominal muscles.
3.Keep the shoulders and chest immobile.
4.After completing twenty to twenty five breaths, inhale deeply, retain for a while and

Pranayama - Bhramari Pranayama

 
  

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.
   
 
1.Inhale slowly and deeply through both nostrils.
2.Press the right nostril with the right thumbs.
3.Retain the breath for a while, then exhale touching the lungs
throat area and larynx.
4.While inhaling and exhaling, concentrate the conscious mind on the throat and
produce a humming sound like the buzzing of a bee.
5.Since this sound resembles that of a large bee, it is named Bhramari.
   
 
1.Starting with nine times, increase up to twenty seven times.
  
 
1.It makes the voice sweet and gently, and helps clarity of speech.
2.Breathing becomes deep and subtle.
3.It is useful for hypertension and depression and aids brain cells.
  

Pranayama - Bhastrika Pranayama

   
   
  

1.Sit straight in a comfortable posture.

2.Let the left hand rest on the left knee and place the right hand next to
the nose.
  
 
First Type :-
1.Bhastrika isa Sanskrit word meaning the bellows of a blacksmith.
2.Air is draw in drawn in and out forcefully like a bellows, so it is
known as Bhastrika Pranayama.
3.For the first type of Bhastrika, inhale and exhale quickly in short and shallow breaths through
both nostrils from four to ten times.
4.Then exhale completely, holding the breath for a while.
5.After this, inhale through the right nostril and retain the breath for a while
6.Again, inhale and exhale through the nostrils contracting the middle and lower portions of the
abdomen
   
 
 
Begin with three pranayamas, increasing one by one up to twenty-one.
   

Third Type :-
1.The third type of Bhastrika is practiced like Anuloma - Viloma with the right thumb against the
right nostril and the ring finger against the left nostril.
2.Rest the remaining fingers between the eye browse.
3.Inhale through the exhale through the right nostril and inhale of inhalation and exhalation by
expanding and contracting the abdominal muscles
   
 
 
In the beginning, practice one pranayama and gradually increase this to eleven times.
   
 
Second Type :-
The second type of Bhastrika is practiced by breathing quick and fast through both nostrils
1.making the sound of a bellows.
2.After inhaling and exhaling ten to twenty times, inhale deeply and retain it for a while.
   
 
 
Continue this pranayama for three to five minutes.
   
 
1.Bhastrika supplies a plentiful supply of oxygen to the lungs.
2.It produces heat in the body and increases appetite, destroys mucus, removes disorders of the
 respiratory system, improves efficiency of the nervous system, reduces fat in the abdominal
region and enhances purity of consciousness.

Pranayama - Shitkari Pranayama

 
  
1.Sit stayright in a comfortable posture, keeping the head,
neck, and spine erect. Placa the hands in Gyana Mudra.
  
 
1.Open the lips and keep the teeth together

2.Lightly press the tip of the tongue against the lower front teeth.
Pranayama - Ujjayi Pranayama
 

1.Sit in a comfortable posture turning the tip of the tongue

backwards to touch the upperpalate as is done in Kechari
Mudra.
  
 

1.Inhale and exhale thorough the glottis at a low, uniform rate,

touching the chin to the throat.
2.A sweet sound should be heard like a baby snoring during
respiration.
3.After inhalation, touch the chin to the throat (jalandharbandha).  
4.Continue this practice for periods from three to thirty minutes as desired.
   
 
  Start with three pranayamas, extending this to twenty-seven;nine in the morning,
nine at noon and nine in the evening per day.
  
 
1.Ujjayi Pranayama balances high blood pressure and the mind.
2.It also strengthens the nervous system, removes mucus and relieves swelling of the
tonsils, coughs and colds.
3.It makes the voice sweet and pacifies the mind.

Pranayama - Suryabhedi Pranayama

 
 
 1.Sit in a comfortable posture, keeping the head, neck and spine in
a straight line.
2.Place the right thumb on the right nostril, the right index finger
between the eyebrows and rest the middle finger against the left
nostril.
  
 

First Method:-
Close the left nostril and slowly inhale through the right nostril, filling the lungs
1.completely.
2.Retain the breath for a few seconds, and then, closing right nostril, exhale
completely through the left nostril, pausing momentarily before repeating the
process, repeat nine times.
  
Second Method:-

Pranayama - Anuloma-Viloma Pranayama

 
 
 1.Sit in a comfortable posture, keeping the head, neck and spine in
a straight line.
2.Place the right thumb on the right nostril, the right index finger
between the eyebrows and rest the middle finger against the left
nostril.
  
 
First Method:-
1.Inhale through the right nostril in winter and exhale through the
other nostril.
2.Again inhale through the same nostril, depending on the season and exhale through the
other.
3.This completes one round of Anuloma-Viloma Pranayama.
4.It can sometimes be practiced with retention in and out during inhalation and
exhalation respectively.
5.With practice, you should reach a ratio of 1:4:2, which means breath should be retained
four times longer than inhalation and exhale two times longer than inhalation.

Nadi-Shodhan Pranayama
Nadi means channel and refers to the energy pathways through which prana flows. Shodhana
means cleansing -- so Nadi Shodhana means channel cleaning. Pranayama is Practice only after
purifying Nadis. Nadis can be purified by practicing ANULOM-VILOM Pranayama. A common
learner must begin the practice of Pranayama with Anulom-vilom. Being simple in nature, even
common people also easily practice Anulomvilom Pranayama. It is a kind of Nadi Shodhana, or
the sweet breath, is simple form of alternate nostril breathing suitable for beginning and
advanced students.

Purification of  Nadis
Sit down in Padmasana or Siddhasana. Close your right nostril with your
right hands thumb and inhale through left nostril as long as you can easily
inhale. When your lungs are full, close both the nostrils and hold the breath
for some time. Then slowly exhale through the right nostril closing the left
(use your ring and little finger). Thereafter close your left nostril and inhale
through the right nostril and then closing both the nostril holds the breath in
your body and ultimately exhale the breath through your left nostril. Thus
you finish one cycle  of veins purifying Pranayama. Practice three or four
Avartanas/cycle daily and increase this practice slowly. Once practiced well,
practice this Pranayama in the ratio of 1:2:2, That is inhale for four seconds;
hold the breath for eight seconds and then exhale the breath in eight seconds.
Increase this ratio slowly upto a ratio of 5:20:10.

It's an excellent method to perform Pranayama that does away with the lung’s diseases.

Through this Pranayama, the blood gets an increased amount of life giving oxygen that
thoroughly cleans and purifies it, calms the mind, soothes anxiety and stress, balances left and
right hemispheres, promotes clear thinking . It also purifies the  Arteries and veins, through
which the blood flows in the body.
Mool Bandh

Bandh literally means bandhna, “to hold” downward energy. If your energy flows outside
purposelessly then you can never be free from disease. This pranayam gives you a technique how
to hold out flowing or downward energy (prana) inside. Actually this technique is taken from
horse. If it is done properly and genuinely then one may easily get the power of horse.

Mool bandh is the contraction of certain muscles in the pelvic floor. In the female it contracts
uterus and rectum or intestinal area. And in men it contracts anus and testes. Mool bandh is
effective exercise for improving the dullness of organs (bladder and intestinal).

 
1.Sit erect on the carpet in Siddhasana, pressing well the
perineum with the left heel
2.Look straight ahead.
3.Take a deep breath
4.Exhale slowly and as the abdomen contracts, close the anal
aperture tightly, and then contract both the internal and the
external sphincter muscles vigorously and continuously and
draw them upwards
5.Intensify the contraction and lifting of the anal sphincter
muscles after completing the exhalation
6.Try to get the maximum contraction but do not contract
violently
7.Hold the contraction from five to ten seconds without
discomfort
8.Inhale slowly and, while inhaling, relax the anal sphincter
muscles slowly
   
 
 Perform five turns of this Bandha in succession in the
beginning, and increase by one turn every week up to a
maximum of ten turns for gaining the maximum amount of
physical benefit. Relax for about five seconds between the
contractions
   
 
  Avoid doing this during high blood pressure, heart disease, any major
diseases. Should not be done in case of bleeding in the rectum
  
 
1.Moola Bandha benefits the prostate gland, the gonads, the perineal body and the
pelvic muscles
2.The pelvic floor receives an increased blood supply
3.It gives relief in several disorders of the urogenital and systems
4.It prevents piles, fistula and prostatic hypertrophy. If ailments are already present, it
 reduces their severity prevents further complications
5.It prevents a prolapse of the rectum
Mahapran Dhvani

Sound is a very powerful and a mystic medium for the expression of the subtle through the gross.
Some sounds have power in a single continuous vibration, while others are grouped notes that
make a spiritual word.

Mahapran dhvani is a kind of sound produced before entering the state of meditation. These
sound vibrations transmit immense energy. Mahapran dhvani can help in intellectual
development. The sound waves and the vibrations created during the pronunciation of the
Mahapran dhvani penetrate and circulate throughout the brain and activate the neurons. It helps
in reducing the unsteadiness of thoughts. In addition, it enhances the concentration of our mind.
A sustained practice leads to enhancement of the vital energy that helps sharpen our memory. It
also increases the life span of neurons and regulates the secretion from the endocrine glands. The
vibrations of Mahapran dhvani smoothens the flow of blood in tissues and 0rgans.

It is of three types:

1. The most subtle sound 

- it influences the vital force and consciousness. This sound is a type of ’Naad’, which
exists in various sounds. It is a sound that can be experienced in deep state of meditation.
2. The Subtle Sound
- it influences both the brain as well as the mind. This subtle sound can be experienced
remaining silent at the end of gross pronunciation of Mahapran dhvani. 
3. The Gross Sound 
- it balances the environment and thoughts. This is practiced prior to meditation.

The pronunciation of Mahapran dhvani involves following sequence of steps:

1. Inhale slowly through nostrils

2. Concentrate on your vocal cord
3. While exhaling, produce the sound of Mm. Mm. Mm... 'like buzzing of a bee with your
vocal cord
4. When the humming sound becomes slow and subtle, remain silent for a while and feel the
sound inside your brain
5. Take a long breath
6. Repeat the above steps for nine times