Pranayamas

PRANAYAMAS – Breathing Techniques

These are featured on the Module 1 and 2 DVD, please email us to purchase a copy or to see an online demonstration CLICK HERE. The pranayamas are towards the end, module 2.4.1.

Pranamayakosha means life force body. Pranayama means the regulation or control of the Prana(vital energy). Pranayama works at the cellular and chromosomal level.

There are two kinds of breathing techniques: Aerobic and Anaerobic

Aerobic Breathing Techniques:

  • These breathing techniques pump oxygen into the lungs and blood stream, opening up the bronchioles and providing oxygen to the outer layer of the cellular body.
  • Aerobic breathing techniques involve slow inhalation and slow exhalation.

Anaerobic Breathing Techniques:

  • These breathing techniques pump oxygen into the internal cellular structure, opening cell receptor blockages and multiplying the number of active mitochondria in the cells.
  • It is essential to inhale deeply and exhale deeply atleast 3 times in between each anaerobic breathing excericise.
  • Anaerobic breathing techniques involve rapid inhalation and rapid exhalation.

List of Aerobic Breathing Techniques:

  1. Surya Bedhi: Inhale from right nostril and exhale from left. Ten times.
  2. Vibhaga mudra paranayama:
    • Keep index finger to the top of the thumb. Sit straight and inhale deeply and exhale deeply without producing sound. Repeat six times. Observe to which part of lungs Oxygen is being supplied. It goes to upper parts.
    • Keep index finger to the middle of the thumb and breathe as mentioned above.
    • Keep index finger to the bottom of the thumb and breathe as mentioned above.
  3. Bandatraya Pranayama: Inhale deeply while expanding rectum and genitals simultaneously keep your chin to the  throat pit and hold the breath.  Keep the above organs in expansion while inhaling, on exhalation start contracting the organs and lift up the chin. Then hold the breath and keep all organs in contraction for a few seconds. Repeat this six times.
  4. Anulom and Vilom: Breath in from right and breath out from left and then alternate, so breath in from left and exhale from right nostril. Repeat six times. No sound should come.
  5. Sitkari:Fold your tongue back and lock it  between the teeth, inhale deeply and swallow it and then exhale through nose. Repeat five times.
  6. Sitali: Protrude (point it out of the mouth like a tube)  the tongue like a crow’s beak, inhale, swallow and exhale as mentioned above.
  7. Chandra Bedhi: Inhale from left nostril and exhale from right nostril
  8. Bhramari: In Shanmukhi mudra inhale deeply and produce a humming sound like a bee, concentrate on the echo this sound produces. Keep your ears closed with fingers in a position that allows you to hear the maximum echo. Repeat five times.

List of Anaerobic Breathing Techniques:

1) Bastrika: Basrika is 50 % inhalation and 50% exhalation. Relax between each Basrika and inhale and exhale 5 breaths deeply.

  • Vathakrama Bastrika: Alternate 50% rapid inhalation and 50 % rapid exhalation closing each nostril at a time. When you inhale push the stomach out. When you exhale pull the stomach in. Beginners can practice around 40 times.
  • Vyuthkrama Bastrika: 50% rapid inhalation from right nostril moving your head up and 50 % rapid exhalation moving your head down. Beginners can practice around 40 times.
  • Shakthi Chalana Bastrika: Sit in Vajrasan. 50% rapid inhalation stretching your hands up, opening your palms and 50% rapid exhalation, hands coming down, making a fist, banging your fists to the chest forcefully. Beginners can practice around 20 times. Relax by keeping palms upward on your thighs, observe the sensations in your hands and in your head.
  • Anukrama Bastrika: 50% Rapid inhalation, your chest comes up and 50 % rapid exhalation your chest goes down. Beginners can practice around 40 times.
  • Anusara Bastrika: 50% Rapid inhalation, your stomach comes out and 50 % rapid exhalation your stomach goes in. Beginners can practice around 40 times.
  • Ordinary Bastrika: 50% Rapid inhalation, your chest comes down, your stomach comes out and 50 % rapid exhalation your chest goes up, your stomach goes in. Beginners can practice around 40 times.

2) Vatakramakapalabathi: Alternate rapid exhalations closing each nostril at a time. Do 20 in each round and practice 5 rounds. Between each round take deep inhalation and exhalation.

3) Agnisar: Stand straight inhale and in exhalation bend trunk (upper half of the body) forward then hold the breath, after exhalation pull in and push out stomach rapidly till you can run out of breath. Perform around 15 to 20 times in each round making total ten rounds.

4) Uddiyan: Stand straight, inhale and in exhalation bend forward and then hold the breath and pull in the abdomen such that navel is touching to spine. Stomach forms a cave. Perform ten rounds.

5) Nauli: Perform uddiyan, then push only middle part of stomach out and try to churn the stomach or intestines round and sideways. Perform 5 rounds.

6) Mahabandhan: Sit straight, breath in and out, hold breath and contract rectum muscles, abdomen and lock chin to throat pit. Perform five times.