ACTUAL Pranayama

Pranayama is an incredibly powerful and often overlooked yogic tool that supports the internal health and strength of the mind and the body and purifies the energy channels. Regular practice of pranayama can train the body to breath more slowly and deeply, reducing the breathing and the heart rate. This reduces the overall wear and tear of internal organs, lowers blood pressure and relaxes the nervous system. Breathing freshly oxygenated blood also improves blood circulation and oxygenates the muscles and organs allowing the body to more efficiently detox. It also help to purge uric acid from the blood, as well as keep the diaphragm and arteries from hardening, all of which can lead to joint discomfort in old age. Pranayama stimulates and nourishes the lungs, heart, diaphragm, abdomen, intestines, kidneys, pancreas, and digestive system. It eliminates fatigue and strengthens the immune system. Psychologically, pranayama helps to steady the mind and prepare it for meditation. With time and steady practice it will also aid in sleep, memory, concentration, and stress. Through the practice of pranayama the body becomes strong and healthy. There is lustre in the face. The voice becomes sweet and melodious. Energy channels are purified. The mind becomes one-pointed. Rajas and tamas are destroyed. The mind is prepared for dharana and dhyana. -Sivananda Some Techniques To Work With Kapalabhati Although Kapalabhati is actually kriya used to purge the respiratory system of stale air, it does hold some ground as a pranayama practice as well. Kapalabhati is practiced by sitting in a seated upright position and forcefully exhaling all of the air from the lungs and following each exhale up with a passive inhale and then immediately exhaling again. The exhales should be forceful and are done a bit slower than the breath of fire. Start with 25 purges and then relax. You can increase this number slowly and with caution. Breath of Fire The breath of fire is similar to Kapalabhati in that it implements forceful exhalations, but the inhalations are going to be active and the expulsions with not be quite as intense. If you stick you tongue out and pretend to pant like a dog, this is essentially the abdominal and respiratory action you will be doing. Close you mouth and continue this panting. You will be utilizing more of the belly and less of the respiratory system as compared to Kapalabhati. Ujjayi Sit in any meditative pose. Close the mouth and inhale through both nostrils in a smooth uniform manner. Partially close the glottis in order to produce a soft sobbing sound of a

sweet and uniform pitch. At the end of inhalation close both nostrils with the right hand in Vishnu mudra. Engage Moola and Jalandhara bandhas and retain the breath. Before exhalation, unlock the bandhas and bring the head and neck into a straight position. Exhale by sealing the right nostril with the right thumb and exhale through the left nostril. Bein with 5 rounds, gradually increasing to 20. Ujjayi removes phlegm from the throat, dyspepsia, dysentary, and cough. It helps to unite the prana and apana in muladhara and awaken Kundalini. In ujjayi, inhalation is always through both nostrils and exhalation is always through the left. Surya Bedha With the right hand in Vishnu mudra, close the left nostril; inhale through the right nostril. Close both nostrils and retain the breath while applying Jalandhara and Moola bandhas. Hold the breath as long as it is comfortable, after which time, raise the head, release the bandhas, and exhale slowly and silently through the left nostril. This is one round. Starts with 10 rounds and gradually increase to 20 rounds. In surya Bedha, inhalation is through the right; exhalation is through the left. Sitkari The tip of the tongue touches the upper palate. Inhale through the mouth, and exhale through both nostrils. Sitkari purifies the blood, quenches the thirst, and cools the system. Sitali Fold the tongue into a tube and protrude it between the lips. Inhale through the mouth and exhale through both nostrils. Sitali also purifies the blood, quenches thirst and cools the system. Bhastrika Kapalabhati and bhastrika may appear similar, however, in kapalabhati only the diaphragm is used. In bhastrika, the entire respiratory system is brought into play, thought the diapragm plays an important part. Also, in bhastrika, the bandhas are applied during retention in order to unite the prana and apana and awaken the kundalini. Sit in any meditative pose, preferably padmasana (lotus) and inhale and exhale rapidly working the intercostal muscles as well as the diaphragm. Initially start with 10 rapid expulsions of breath and follow the final expulsion with the deepest possible inhalation. Both jalandhara and mula bandhas are applied; the breath as suspended as long as it can be comfortably held, and then exhale through the left nostril. Gradually progress to 30 expulsions in each round. Beginning with 3 rounds and increasing to 8. Do not overdo this exercise. Bhastrika is performed to break the 3 Granthis (knots): Brahma Granthi at the muladhara chakra, Vishnu Granthi at the manipura chakra, and Rudra Granthi at the

ajna chakra. These three knots prevent the free flow of pranic current in the Sushumna. Their purpose is to protect the individual until he has gained sufficient purity and inner strength. Bhastrika helps to break them allowing the Kundalini Shakti to rise gradually towards the sahasrara chakra. Brahmari Inhale through the nose, producing the sound of a honey bee (snoring sound) then exhale producing a humming sound. Do 10 rounds. The vocal chords and throat muscles are strengthened; the vice becomes sweet and a meditative state is induced. Moorcha Inhale deeply, applying bandhas and retain until the point of fainting is expected. Then raise the head, release the badhas and slowly exhale. During Kumbhaka, the mind is fixed on the Atman. During its practice, the mind will become senseless and you will experience joy and happiness. Caution: do not practice unless under direct guidance of an expert teacher. Plavini After closing the glottis, little by little, the air is swallowed until the stomach becomes bloated. After retaining a few minutes , the air is belched out along with the foul gases. This exercise also makes it easy to float on water.

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