Pranayama Breathing Exercises, Kriyas and Bandha

Transcription

1 Pranayama Breathing Exercises, Kriyas and Bandha Pranayama Breathing Exercises, Kriyas and Bandha Page 1

2 Index Sl. No. Types of Pranayama Page No. 1 Introduction 3 2 Pranayama - Simple Breathing Exercise 3 3 Mukh Dhouti (Cleaning through a single blast breath) 4 4 Bhastrika Pranayama 4 5 Kapalabhati (Skull Shining) Pranayama 6 6 Naadi Shodhana Pranayama Alternate Nostril Breathing 8 7 Surya Bhedana and Chandre Bhedana Pranayama 9 8 Sama Vritti Pranayama - Equal Breathing 9 9 Shitali Pranayama - Cooling Breath Sitkari Pranayama Shaka or Rabbit Breathing Simha Pranayama - Lion's Breathing Shwana Pranayama - panting breath Ujjayi Pranayama - Victorious Breath Dheerga Pranayama -Three-Part Breath Deep Three-part Yogic Breathing Deep Sectional Breathing Naadi Shuddhi or Anuloma-Viloma Pranayama - Alternate Nostril Breathing Naadi Sanchaalana Pranayama- Rapid Breathing Bandhas - Interior Body Locks Used in Yoga Mula Bandha Uddiyana Bandha Jhalandara Bandha Nauli the Cleaning of abdominal region 24 Pranayama Breathing Exercises, Kriyas and Bandha Page 2

3 Pranayama Breathing Exercises Introduction Yoga breathing exercises, also known as Pranayama, are an important part of a developing yoga practice. Pranayama is one of the Eight Limbs of Yoga, as defined by the Yoga Sutras of Patanjali. In addition to deepening your yoga practice, learning ways to calm or invigorate the body through Pranayama (methodical breathing) will greatly benefit your life off the mat. Breathing is an involuntary act; it is an essential part of life. Although we cannot control whether or not we breathe, we can control the way that we breathe. A fact that different methods of breath affect the body's health and life force is the core of Pranayama practice. It is a great way to release stress, anxiety or irritability. Preparations Pranayama - Simple Breathing Exercise 1. Find a quiet peaceful place 2. sit for five minutes; 3. sit with a confident, but relaxed square posture. 4. Remember that proper breathing is done with the diaphragm. Method: 1. Let out all your breath slowly, 2. hold your breath and relax (for a couple seconds) 3. Take in a deep breath... slowly, 4. Hold your breath and relax (for a couples seconds) 5. Repeat this for about five to ten minutes. 6. Be mindful of breathing, If thoughts intrude, imagine them floating away and return to being mindful of breathing. 7. As with most breathing exercises, one can modify this, standing or lying down; it is a good idea to learn it sitting first. Pranayama Breathing Exercises, Kriyas and Bandha Page 3

4 Steps Mukh Dhouti (Cleansing through a single blast breath) 1. Stand with a slight forward bend of the trunk, palms on the thighs and legs about a meter apart. 2. Inhale through nostrils and exhale through mouth. 3. Inhale deeply and expel the air forcibly as in a jet through the mouth continuously. 4. This is done using diaphragm by prolonged exhalation. 5. Repeat several times. Bhastrika Pranayama Bhastrika Pranayama or Bellows Breath is the ultimate pranayama for energy and power. It is one with a long list of benefits, which includes raising metabolic function at the cellular level to increase the burning of fat and promoting healthy, natural weight loss. Other than assisting in healthy weight loss and fat burning, there a myriad of valuable reasons to include this breathing exercise into your daily Yoga practice Bhastrika Pranayama is also called Bellows Breath as it mimics the working of a bellows used to flame a fire. It pumps air and life-force (prana) vigorously and dynamically throughout the entire system. When practicing this champion of pranayamas be ready for a workout! Cautions for Practicing Bhastrika Yoga Pranayama: If you feel dizzy or nauseous you should slow down the pace of bhastrika pranayama or stop entirely and return to normal breathing. If you suffer from vertigo, you should use caution in practicing this breathing exercise. If you are menstruating you should not practice this breathing exercise. You should be careful practicing Bhastrika Pranayama if you have high blood pressure, heart disease or suffer from stroke or epilepsy. Also, if you have acid or heat related gastric issues such as ulcers you should use caution. Practice at Beginner s Stage To practice this breathing exercise sit up in a comfortable position. You may also practice it lying down or standing up, but, sitting is best. Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention. This will align the spine with the back of your head. Close your eyes. Pranayama Breathing Exercises, Kriyas and Bandha Page 4

5 Place your hands on your knees. Relax your stomach muscles. Now begin to breathe as forcefully as comfortable through the nose with equal emphasis on the inhalation and exhalation. The diaphragm should expand and contract in conjunction with your breathing. All the breaths should be deep and powerful and you should try to establish a steady rhythm. The pace should be about 1 second for inhalation and about the same for exhalation. Do a round of 10 repetitions and then inhale completely, hold your breath in for 1-5 seconds and then exhale completely. This completes 1 round. Take a short break. Work your way up to doing 5 rounds. Practice at Intermediate Stage Once you feel comfortable with the Beginner s version of Bellows Breath perform the breathing exercise at a faster pace now, about 1 breath per second. Also, breathe more forcefully if possible. Increase the number of repetitions slowly till you reach about 50 repetitions per round. At the end of every round, don t forget to inhale completely and hold your breath. Build up this period of breath retention as well to about 15 seconds. You should still take a short break between rounds. Practice at Advanced Stage Build up the pace and power with which you do this breathing exercise to almost 2 breaths per second. Increase the period of breath retention at the end of every round to 30 seconds. Still continue to take a break between rounds though. Benefits of Bhastrika Pranayama Primary: Boosts your metabolic rate so your body burns fat faster promoting natural weight loss. Purifies your gross and subtle body by eliminating toxins and waste. Generates heat in your body and opens up your energy pathways. Builds lung capacity and helps clear and strengthen the respiratory system. Secondary: Expands and fortifies your nervous system. When done forcefully, the pulsating of the diaphragm massages the internal organs, thus improving your digestive system. Secret of Bhastrika Pranayama: Pranayama Breathing Exercises, Kriyas and Bandha Page 5

6 The final goal of Yoga is to awaken Kundalini Shakti (latent human potential energy) and Bhastrika Pranayama is one of the most effective breathing exercises for stimulating and raising this energy in you. Think of Kundalini as smoldering embers deep within you and think of Bhastrika as waves of prana stoking and igniting these embers. Be ready to handle the inferno! Kapalabhati (Skull Shining) Pranayama One of the prominent yogis from India, Yogiraj Dr. Om Prakash ji, who was on a US visit last summer, presented a series of yoga sessions at the Hindu Bhavan Cultural Hall in Morrisville, NC. He highlighted the value of pranayama (breathing practices) in general as an integral component of any yoga routine. However, he specifically emphasized the importance of Kapaalabhaati and called it "sarvaroga nivarini" which literally means (a practice) that can heal all types of ailments. When practiced regularly under proper guidance it can bring about radiant health and provide other benefits at a more subtle level. Another very famous yogi from India, Swami Ramdev, who has shot to fame via his daily TV programs, calls it the Sanjeevani which is an herb that can supposedly bring even a dead body back to life. This is based on a famous parable in Ramayana "When Lakshmana was wounded, Hanuman flew to the Himalayas for the medicinal herb Sanjeevani. Unable to identify the Sanjeevani, he wrested the entire mountain from the land and carried it to Lakshmana". Based on these strong statements from prominent yogis of today, it is easy to see why it is important to include this practice in your daily yoga routine. In the classical Hatha Yoga text "Hatha Yoga Pradeepika", Kapaalabhaati is described as one of the six cleansing kriyas (Shatkarma). However, because it involves manipulation of the breath and offers great benefits, it is widely practiced as a part of the pranayama techniques. Not sure how to pronounce kapalabhati? The A represents a long vowel sound, somewhat like the o in mom (American) or the a in fast (British). Contraindications People with the following conditions should not practice kapaalabhaati cardiac problems, nasal congestion, severe cold, severe headache, abdominal ulcers, hernia. People with high blood pressure should either refrain from it or practice a milder version of the technique. Pregnant women and those who have had recent abdominal surgery should also refrain from this practice. One cautionary note practice kapaalabhaati on an empty stomach, preferably in the morning. However, if your schedule only allows you to practice it during the day/evening, then you should give a gap of at least 2.5 hours after eating a meal. Pranayama Breathing Exercises, Kriyas and Bandha Page 6

7 The Technique Now let us turn our attention to the technique itself and learn how to practice it. Sit in any comfortable position with the spine erect. You can sit either cross-legged or in "vajrasana" (the diamond pose) or in any position that you feel comfortable in. If you have problem sitting on the floor, you can even sit in a chair, preferably with the spine erect and not resting against the back of the chair. Breathe normally for a few breaths. Once composed, you can begin by first exhaling and then inhaling half-way. First, exercise the diaphragm by exhaling suddenly and quickly through both nostrils while simultaneously drawing the abdominal muscles inwards. The brisk and vigorous exhalation produces a "puffing" sound. Allow the abdominal muscles to relax at the end of exhalation and let the inhalation happen automatically and passively. The rate of expulsion will vary from one individual to the next depending upon capacity. On the average, one can maintain a rate between 70 to 120 expulsions per minute (remember the normal breathing rate is 12 to 15 breaths per minute). It is important to understand that you should not strain or become uncomfortable during the practice. If you begin to feel dizzy or uncomfortable in any way, it means that you are trying too hard or trying to breathe too forcefully. At this point stop the practice and sit quietly for some time before trying it again. Start with only expulsions per round and try three rounds. Over a period of time, with practice, you can increase the number of breaths per round. A little rest can be taken in between the rounds according to your convenience. Throughout the exercise, the chest should be kept still without expansion or contraction and the shoulders should remain steady and relaxed. Only the diaphragm is used for breathing and not the upper chest. An Alternate Approach Some of you might have some difficulty getting the technique right in the beginning. In that case, you can try this alternate approach. Put both your hands on your belly, just a little below the navel. Keep the belly soft. Now push your abdomen in with your hands and at the same time try to throw all the air out of the lungs in a forceful, brisk manner. At the end of the exhalation, allow the inhalation to happen passively. Repeat the pushing with the hands accompanied by expulsion of air and then passive inhalation. When this rhythm seems to become natural, you may try to remove the hands from the belly and continue with the practice. Benefits of Kapaalabhaati As mentioned above, Kapalabhati is traditionally considered one of the cleansing techniques in yoga. One of its main benefits comes in the form of movement of metabolic waste from all the tissues in the body toward the lungs where they are eliminated. Kapaalabhaati helps clear mucus from the lungs. As air moves into the throat, it travels down the superior portion of the airway called the trachea. The walls of this single-tubed airway consist of several layers, of which the innermost layer is lined with cilia cells. Cilia are microscopic, grass-like projections that continually beat and propel mucus that traps dust particles, bacteria and debris. This mucus is propelled by the cilia toward the pharynx where it is released by coughing or swallowing. Smoking inhibits and ultimately destroys cilia. When the cilia function, as described above, is lost, coughing is the only method of moving accumulated mucus out of the Pranayama Breathing Exercises, Kriyas and Bandha Page 7

8 lungs. Because of the cleansing effect on the lungs, this practice is recommended for people who suffer from respiratory ailments like bronchitis, asthma, tuberculosis etc. The force of the exhalations in Kapaalabhaati acts further on debris-filled mucus in the lungs and trachea. This additional force works with the cilia and helps move the mucus more readily up the airway against gravity. Coughing after Kapaalabhaati helps in releasing these impurities. In addition to removing mucus, Kapaalabhaati also helps expel more carbon dioxide and other waste gases from the cells and lungs compared to normal breathing. The powerful exhalation also helps increase the flow of blood in the lung tissues as well as throughout the body. Improves the health of the lungs, bronchial system and the associated organs. It helps in curing the diseases of the lungs like asthma and bronchitis. The energetic expulsions in Kapalabhati help increase cardiovascular activity and increasing the heart rate. This helps in improving the health of the heart muscles and tissues. The rapid and forceful movement of the abdominal muscles in Kapaalabhaati gives a massage to the internal organs. With each vigorous exhalation, the abdominal walls draw inwards applying pressure on internal organs, including the lungs, pancreas, intestines, the gall bladder etc. This pressure helps increase the circulation of blood flow into and out of abdominal organs. This massage also sends a direct pressure into the digestive system helping move remaining food and fecal matter through the intestines and colon. Kapaalabhaati helps in reducing the incidence of constipation. With this increased circulation of blood and material in the internal organs comes a release of toxins as well. At a subtler level, it impacts the Navel Center (Manipura Chakra) and helps in countering some of the negative propensities associated with this chakra jealousy, shame, fear, disgust, delusion, and sadness. Literally, the word kapaalabhaati means skull shining (kapaala = skull; bhaati = shining/polishing). Regular practice is supposed to clear and calm the mind and over a period of time, one develops a healthy natural glow on the face. It also brings about the state of pratyahara (sense withdrawal) which prepares the mind for meditation. Naadi Sodhana Alternate Nostril Breathing This breath is balancing, relaxing, and calming. 1. Sit in a comfortable crosslegged position. 2. Using your right hand, fold your pointer and middle fingers into your palm, leaving your thumb, ring finger, and pinky sticking up (Vishnu Mudra). 3. Bring your thumb to the right side of your nose and your ring finger to the left side. 4. Close off your right nostril with your thumb. 5. Inhale through your left nostril. 6. Close off your left nostril with your ring finger. 7. Open and exhale through your right nostril. 8. Inhale through your right nostril. 9. Close off your right nostril with your thumb. Pranayama Breathing Exercises, Kriyas and Bandha Page 8

9 10. Open and exhale through your left nostril. 11. Inhale through your left nostril. 12. Continue alternating 5 to 10 times. Surya Bhedana and Chendra Bhedana Pranayama Surya = sun; Bhedana = Piercing; Chandra = Moon Our right nostril is energetically associated with our body's heating energy, symbolized by the "Sun" and the syllable HA, our left nostril with our body's cooling energy, symbolized by the "Moon" and the syllable THA. In the average person these energies are typically in conflict, which leads to disquiet and disease. The goal of traditional Yoga is to integrate and harmonize HA and THA for happiness and health. The purpose of these two breaths then is to create balance by "warming" a "cool" body-mind and vice versa. Step by Step 1. Sit in a comfortable asana and make Mrigi Mudra. For Surya Bhedana block your left nostril and inhale through your right. Then close the right and exhale through the left. Continue in this manner, inhale right, exhale left, for 1 to 3 minutes. For Chandra Bhedana, simply reverse the instructions in (2), inhaling always through your left nostril, exhaling through your right. Again continue for 1 to 3 minutes. Sama Vritti Pranayama - Equal Breathing Instructions: 1. Come to sit in a comfortable, cross-legged position such as easy pose, taking padding under your seat as necessary. 2. Close your eyes and begin to notice your natural breath, not changing anything at first. 3. Begin a slow count to four as you inhale. Then also count to four as you exhale. The exercise is to match the length of your inhale and exhale. 4. You may experiment with changing the number you count to, just make sure your inhale and exhale stay the same length. 5. Continue breathing this way for several minutes. Pranayama Breathing Exercises, Kriyas and Bandha Page 9

10 Shitali Pranayama - Cooling Breath Tongue Roll This breath cools the body so it is best done in hot weather or at the end of a vigorous yoga session. 1. Come to sit in a comfortable cross-legged position. 2. Take two or three deep inhales and exhales through the nose to prepare. 3. Roll the tongue, curling the sides in towards the center to form a tube. Stick the end of the tongue out between your pursed lips. If you can t roll your tongue, just purse the lips making a small o shape with the mouth. 4. Inhale through the tube of the tongue. 5. Exhale through the nose. 6. Repeat 5-10 times as you feel the cooling effect. Sitkari Pranayama Method: Sit in Padmasana and Siddhasana and roll the tongue upwards in such a way that its tip touches the upper palate and its mid part touches the lip. Now suck in the air with an audible Si S- Si.. sound. Then retain the breath as long as possible. Ultimately exhale the breath through both the nostrils. Benefits: Practice of Sitkari Pranayama helps reduce the hunger (intake of food) and the thirst, it removed laziness and sleep. It prevents the bile* from increasing (*digestive fluid yellowish green fluid produced in the liver, stored in gallbladder and passed through ducts of small intestine.) Hardness of the tonsils is removed Mental and physical powers increases Pranayama Breathing Exercises, Kriyas and Bandha Page 10

11 Shaka or Rabbit Breathing Method: Sit in Vajrasana; join the knees together, slowly bend forward and place the forearms on the ground. Keep the elbows by the side of the knees and press the palms firmly on the ground. Keep the head at a distance of one hand length from the ground to chin. Partially open the mouth and project the tongue which should touch the lower lip. Look at a point about two to three feet on the floor ahead. Breath rapidly like a rabbit (Thoracic Breathing). Only the upper part of the chest should move during breathing keeping the abdomen pressing on thigh. Repeat the practice for 30 breaths. Sensitize the breath which is moving in and out of the lungs, expansion and contraction of the chest muscles. Close the mouth and relax in Sasankasana. Slide your hands forward and try to rest the forehead on the floor or as much as possible. Stay in this position until the breath come to normal. Benefits of Shaka Breathing: Helps to improve breathing pattern for Asthmatic people. Recommended for Diabetes and Nasal Allergy. Open up the upper chest region and calms down fast the disturbed mind. Stimulates Pancreas; Opens up prana blocks. Limitations: People suffering from Epilepsy and High blood pressure should avoid Shaka breathing practice Simha Pranayama - Lion's Breathing Simha Pranayama or Lion's Breath relieves tension in the face by stretching the jaw and tongue. It can be done in almost any pose. 1. Come to kneel with your seat resting in your feet. 2. Place your hands on your knees. 3. Inhale through the nose. 4. Exhale through the mouth, making a "ha" sound. As you exhale, open your mouth wide and stick your tongue as far out as possible towards your chin. 5. You can also bring your drishti towards your third eye as you exhale. 6. Inhale, returning to a neutral face. 7. Repeat 3-5 times. Pranayama Breathing Exercises, Kriyas and Bandha Page 11

12 Shwana Pranayama - panting breath Sit in vajrasana and separate the knees as far as is possible, keeping the big toes in contact with each other. Place the hands on the knees and close the eyes Relax the whole body for a few minutes, especially the abdomen. Straighten the arms and lean forward slightly. Keep the head erect. Open the mouth wide and extend the tongue outside. Breathe in a panting manner (hurriedly) through the mouth with the tongue extended. Contract and expand the abdomen rapidly, synchronizing the movements with the breath. While breathing out the abdomen should contract and while breathing in the abdomen should expand. The breathing should be passive, only occurring because the movement of the abdomen is being accentuated. It should resemble the panting of a dog. Keep the chest as still as possible. Do not strain. Breathe in and out 10 to 20 times. This is one round. Relax and breathe normally before starting the next round. Ujjayi Pranayama - Victorious Breath The word "ujjayi" is derived from the Sanskrit root "ji" (ज ) with the prefix "ud" (उद ) added to it. So the combined root is "ujji" (उजज ) which means "to be victorious". Ujjayi (उज य ), thus means "one who is victorious" and "ujjayi breath" would mean "the victorious breath". Because of the various benefits it provides (listed below), Ujjayi is highly recommended as the breathing technique to be used during any of the yoga practices (asana or pranayama) that require you to breathe deeper than your natural breath. For example, while practicing Sun Salutation, it is recommended that each movement be made slowly and synchronized with the appropriate deep inhalation or exhalation. In this case, since the breathing is slow and deep, Ujjayi is recommended for each breath. Similarly, while practicing pranayama techniques involving deep breathing, like the "alternate nostril breathing" called "Naadi Shuddhi", it is recommended to use the ujjayi breath. Technique Ujjayi is practiced while breathing through the nose but narrowing the throat by partially closing the epiglottis (the piece of cartilage at the top of your voice box) thus producing a slight hissing sound (it may also be compared to a light snoring sound or the sound of an ocean wave). This sound is a result of friction of the incoming or outgoing air at the base of the throat and not from friction in the nostrils. Let that sound become your teacher. Listen to the tone of that voice as you inhale and exhale, and make that tone as even and smooth as you Pranayama Breathing Exercises, Kriyas and Bandha Page 12

13 can, without any catches or wavering and without any change in pitch. The sound should be soft and gentle and only you should be able to hear its sound. Listening to the voice of ujjayi pranayama will give you greater sensitivity and control over the nuances of your breath. At first, you may wonder exactly how to manipulate this epiglottal valve at the root of your throat. Here are a couple of methods which can help you learn this action. Just sigh, and notice the slight constriction in your throat that occurs. That s the area you need to control when you re practicing ujjayi. Open your mouth and inhale softly, noticing where the breath touches your throat. For most people, that will be deep down at the base and back of the throat. Again, that s the spot you need to constrict slightly to practice ujjayi. After you ve zeroed in on this area, close your mouth and inhale, letting the breath touch your throat there. Once you can inhale in this way, practice exhaling with the same constriction of the epiglottis. Another technique that you can use to experience Ujjayi is to hold your hand up to your mouth and exhale as if trying to fog a mirror. Inhale the same way. Notice how you constrict the back of the throat to create the fog effect. Now close your mouth and do the same thing while breathing through the nose. Benefits of Ujjayi Ujjayi is a tranquilizing breath and also has a heating effect on the body. This practice is used in yoga therapy to soothe the nervous system and calm the mind. It has a profoundly relaxing effect at the psychic level. It helps to relieve insomnia and may be practiced in shavasana just before sleep. The basic form without breath retention and bandhas slows down the heart rate and is useful for people with high blood pressure. Ujjayi alleviates fluid retention. It removes disorders of the dhatu, which are the seven constituents of the body: blood, bone, marrow, fat, semen, skin and flesh. Another benefit of Ujjayi is that it naturally makes each breath slightly deeper than your normal deep breath. When you use ujjayi during asana practice to synchronize movement with the deeper breath, it brings about a deeper sense of awareness and mindfulness of the effect of the stretch. Dheerga Pranayama -Three-Part Breath Benefits: Focuses the attention on the present moment, calms and grounds the mind. This pranayama exercise is often done while seated in a comfortable, cross-legged position, but it is also nice to do while lying on the back, particularly at the beginning of your practice. When you are lying down, you can really feel the breath moving through your body as it makes contact with the floor. 1. Come to lie down on the back with the eyes closed, relaxing the face and the body. Pranayama Breathing Exercises, Kriyas and Bandha Page 13

14 2. Begin by observing the natural inhalation and exhalation of your breath without changing anything. If you find yourself distracted by the activity in your mind, try not to engage in the thoughts. Just notice them and then let them go, bringing your attention back to the inhales and the exhales. 3. Then begin to inhale deeply through the nose. 4. On each inhale, fill the belly up with your breath. Expand the belly with air like a balloon. 5. On each exhale, expel all the air out from the belly through your nose. Draw the navel back towards your spine to make sure that the belly is empty of air. 6. Repeat this deep belly breathing for about five breaths. 7. On the next inhale, fill the belly up with air as described above. Then when the belly is full, draw in a little more breath and let that air expand into the rib cage causing the ribs to widen apart. 8. On the exhale, let the air go first from the rib cage, letting the ribs slide closer together, and them from the belly, drawing the navel back towards the spine. 9. Repeat this deep breathing into the belly and rib cage for about five breaths. 10. On the next inhale, fill the belly and rib cage up with air as described above. Then draw in just a little more air and let it fill the upper chest, all the way up to the collarbone, causing the area around the heart (which is called the heart center in yoga), expand and rise. 11. On the exhale, let the breath go first from the upper chest, allowing the heart center sink back down, then from the rib cage, letting the ribs slide closer together. Finally, let the air go from the belly, drawing the navel back towards the spine. 12. You are practicing three-part breath! Continue at your own pace, eventually coming to let the three parts of the breath happen smoothly without pausing. 13. Continue for about 10 breaths. Pranayama Breathing Exercises, Kriyas and Bandha Page 14

15 Deep Three-part Yogic Breathing In an earlier post, we talked about the deep sectional breathing sequence. In the sectional breathing, we try to engage three different areas top, middle and bottom of the lungs in a deep breathing pattern. In the deep, full yogic breathing we combine the three sectional breaths into one single breath involving deep inhalation and exhalation. For each inhalation and exhalation, we use deep and soft Ujjayi breaths. We also employ the movement of the arms synchronized with the flow of breath. This helps deepen our awareness of the breathing cycle and how the breathing is impacting different parts of the lungs. Duration of each inhalation and exhalation depends upon individual capacity. This capacity will improve over time with constant practice. Over a period of time, try to develop a ration of 1:2 between the durations of inhalation and exhalation. Step-by-step Sit in any comfortable cross-legged posture, keeping the spine upright, eyes closed, and arms and shoulders relaxed. Start with an inhalation bringing the awareness to the abdomen. Stretch the arms straight and bring the hands at knee level, slightly in front of the knees. Consciously make a gentle effort to push the diaphragm down so the belly can fill up like a balloon. Continue deep inhalation and shift the awareness to the chest area. Expand the chest and the ribcage, filling the middle part of the lungs with air. At the same time move the arms upwards, synchronizing with the breath and bring the hands at the level of the chest. Continue the inhalation and bring the awareness to the clavicle area lifting the collar bones upward. Along with the breath, move the hands upward and bring them in line with the shoulders. At the end of inhalation, take a momentary pause and begin the exhalation cycle proceeding in the reverse direction. Bring the awareness to the clavicle area and soften the collar bones. Shift the awareness to the chest area and soften the ribcage. At the same time, lower the arms in line with the chest. Continue to exhale and bring the awareness to the abdomen area. Allow the navel to be drawn in toward the spine as you approach the end of exhalation. Synchronize the movement of the arm with the downward moving breath. At the end of exhalation, bring the hands back in line with the knees. That completes one breathing cycle. At the end of the exhalation, take a momentary pause and begin the next breathing cycle. Continue for about 4-6 breathing cycles. At the end of the last cycle, keep the eyes closed and relax for a few breaths. Benefits In this deep, three-part breathing, we engage the entire capacity of the lungs in the breathing cycle. It is estimated that we may be able to bring in as much as seven times more oxygen into the system than in normal, shallow breathing. Pranayama Breathing Exercises, Kriyas and Bandha Page 15

16 More oxygen implies that more oxygenated blood is available for circulation to all the cells of the body. At the cells, due to the gas exchange, we are able to get rid of more carbon dioxide from the system. Thus, deep breathing brings in more prana (life force), energy and vitality with each inhalation while providing deeper cleansing and purification with each exhalation. Deep breathing calms the nerves down and reduces stress levels. We have all heard the term, "take a deep breath!" when one is agitated or angry. In recent studies, deep breathing has been used to reduce blood pressure levels. Conscious deep breathing brings us back into the present moment. Contraindications None! If you can breathe, you can practice deep, three-part breathing and derive all the benefits mentioned above. Deep Sectional Breathing In the recently completed 10-day yoga intensive, the major focus was on pranayama (breathing techniques) and meditation. In the program, we covered several different pranayama techniques. One of the main objectives of these intensive programs is to encourage the participants to develop a regular home practice of their own after the course is over. Most of the students have asked me if I could provide instructions for these techniques which they can use as reference material for their home practice. In this post and several subsequent ones, I will be providing details on the techniques that we covered during the course. Sectional Deep Breathing The sectional breathing techniques are used as a preparation for the full, deep yogic breathing practice in Pranayama. These can correct the breathing pattern and also help to increase lung capacity by encouraging fuller breathing into different areas of the lungs. Deep breathing into different parts of the lungs brings in abundant supply of fresh oxygen into these areas. This helps improve the health of the lungs as well as making more oxygenated blood available for each and every cell of the body. Because our attention is focused on different parts of the lungs, our overall awareness of the breathing process is enhanced. In the following breathing practices, keep the eyes closed so you can completely focus on the depth and quality of breathing as well as on the movement of the arms and shoulders. For each breathing cycle, use the Ujjayi breathing technique, keeping each breath deep and soft. It is important not to strain the breathing in any way. Try to deepen the breath only so much as not to impact the depth and quality of the subsequent breath. With practice over a period of time, you will be able to prolong the duration of each inhalation and exhalation. There are three parts to the sectional breathing: Pranayama Breathing Exercises, Kriyas and Bandha Page 16

17 Abdominal Breathing This is also known as Diaphragmatic Breathing in which we breathe into the lower region of the lungs. For practicing this breathing, sit erect in any comfortable seated posture. Keep the thumbs on the waist and spread the hands with the middle fingers touching each other just above the navel. The palms are parallel to the floor, facing down. Begin deep, slow and continuous inhalation. As you inhale, your awareness is at the lower part of the lungs. With a gently downward pressure of the diaphragm, feel the abdomen filling up like a balloon. As the belly fills up, the middle fingers which were originally touching each other will begin to separate out. At the end of inhalation, pause for a brief moment and then start deep, slow, continuous exhalation. As you exhale, lift the diaphragm upward with the result that you can become aware of the cavity building up in your abdomen and the navel moves backwards toward the spine. In this position, your middle fingers will rejoin with each other. At the end of exhalation, pause for a brief moment and continue with the next cycle of inhalation/exhalation. Maintain deep and soft Ujjayi breaths for each breathing cycle making sure that the breath is not strained in any way. Try about 5 to 7 rounds of this breathing cycle. Middle Chest Breathing Pranayama Breathing Exercises, Kriyas and Bandha Page 17

18 In this breathing, there is a conscious effort to expand the chest and the ribcage. This impacts the middle part of the lungs. To practice this breathing, bring your hands together, interlock the fingers and place the hands behind your neck. Inhale in place and as you exhale, bring the elbows together in front of you, softening the chest. As you begin to inhale, pull the elbows apart from each other, expand the chest closing the gap between the shoulder blades. Maintain deep and soft Ujjayi breaths for each breathing cycle making sure that the breath is not strained in any way. Try to synchronize the movement of the arms with the appropriate breath. In this manner complete 5 to 7 rounds of this breathing cycle. Upper Chest Breathing Here, we engage the upper part of the lungs in the deep breathing cycle. To practice, interlock the fingers of the two hands and keep the hands on top of the head, facing down. As you begin to inhale, turn the palms up and start lifting the hands up so the arms become vertical. While you are raising the arms up, pull the shoulders up and lift the collar bones. While exhaling, begin to lower the hands and finally turning the palms down, rest the palms on the head again. Try to synchronize the movement of the arms with the appropriate breath. Maintain deep and soft Ujjayi breaths for each breathing cycle making sure that the breath is not strained in any way. In this manner complete 5 to 7 rounds of this breathing cycle. Naadi Shuddhi or Anuloma-Viloma Pranayama - Alternate Nostril Breathing Also known by the names "Naadi Shodhanam" or "Anuloma-Viloma", Naadi Shuddhi (न ड श द ध ) is one of the most commonly practiced pranayama techniques in yoga. The word "naadi" means "nerves". In fact, in yoga the term naadi is applied to psychic channels associated with the flow of prana (vital life force). According to some ancient texts, there are 72,000 such naadis in a human system. The words "shuddhi" or "shodhanam" both mean "cleansing" or "purification". So the term "naadi shuddhi" literally means cleansing of the subtle nervous system. A clean naadi system allows free flow of prana which helps bring more vitality and energy to the system. Pranayama Breathing Exercises, Kriyas and Bandha Page 18

19 In this breathing technique, we use deep, soft (almost soundless) ujjayi breaths for each inhalation and exhalation. Step-by-step Stage 1 1. Sit in any comfortable sitting posture with the spine erect, eyes closed and shoulders relaxed. 2. Make the Vishnu Mudra (shown in the picture to the right) with the right hand make a soft fist, lift the thumb and the last two fingers up, keeping the middle two fingers at the base of the thumb. During the practice using this mudra, the thumb is used to close the right nostril whereas the ring finger is used to close the left nostril. 3. With the left hand, make the Chin Mudra join the tips of the index finger and the thumb, keeping the rest of the fingers open and relaxed. Keep the hand on the left knee, palm facing up. 4. Use the right thumb to close the right nostril. To get started, exhale through the left. 5. Begin the first round by inhaling through the left nostril. 6. At the end of inhalation, close the left nostril with the ring finger and open the right. Then exhale through the right nostril. 7. Inhale now through the right. At the end of inhalation, close the right nostril with the thumb again and exhale through the left. 8. This completes one cycle of breathing. Continue for about 6-7 similar cycles. Make sure to use deep and soft Ujjayi breaths for each inhalation and exhalation. Stage 2 Once you become comfortable with the basic breathing pattern for naadi shuddhi, you can introduce a count into your breathing. You can use a mental count of OM 1, OM 2 etc, each being approximately one second, to determine the duration of inhalation and exhalation. The effort in this breathing technique is to make the duration of exhalation longer than that of inhalation. Over a period of time, with practice, you want to achieve a ratio of 1:2 between inhalation and exhalation. So, for example, if your count for inhalation is 5 seconds, then try to extend the exhalation to up to 10 seconds. As your practice deepens, you may be able to extend the duration of each breath, maintaining the same 1:2 ratio. Try to build up your capacity to a count of 10:20 10 seconds of inhalation and 20 seconds of exhalation. Pranayama Breathing Exercises, Kriyas and Bandha Page 19

20 I will introduce more advanced stages of naadi shuddhi involving breath retention and bandhas in a subsequent post. Benefits As mentioned above, naadi shuddhi helps cleanse the naadi system so prana can flow freely and energize the whole system. Deep, slow breathing brings in increased supply of fresh oxygen into the system. More oxygen means more pure, oxygenated blood going to every cell of the body. This also means that more of carbon dioxide and toxins are eliminated from the body. Deep breathing helps calm the nerves which can help with the management of anxiety and stress. Deep, alternating breathing is also now recommended for managing high blood pressure Alternate breathing brings about a balance in the system balancing the dualities like hot/cold, good/bad, honor/dishonor etc. This also helps balance the two sides of the brain the analytical and the emotional, thus developing a more balanced personality. In the Kundalini system of yoga, balancing the breath between the two nostrils implies balancing the Ida and Pingala naadis. When these two naadis are balanced, then the prana (vital energy) can flow through the central channel of energy called "sushumna naadi" thus clearing the passage for the rising of the Kundalini Shakti. Pranayama Breathing Exercises, Kriyas and Bandha Page 20

21 Naadi Sanchaalana Pranayama- Rapid Breathing In this breathing technique, we increase the breathing rate to approximately 100 breaths per minute. Remember our normal breathing rate is between 12 and 15 breaths per minute. Technique: Make Vishnu Mudra with your right hand and close the right nostril with the right thumb. Through the left nostril begin to breathe at a rate of approximately 100 breaths per minute. The breathing should be even, smooth and comfortable. Try to breathe for up to one minute (~100 breaths). Do not strain. If you cannot complete one hundred breaths, stop when you begin to feel uncomfortable. Take a couple of natural breaths and then repeat the process through the other nostril closing the left nostril with the last two fingers. Finally, repeat the process with both the nostrils open. Pranayama Breathing Exercises, Kriyas and Bandha Page 21

22 Bandhas - Interior Body Locks Used in Yoga Bandhas are Interior body locks used in yoga. Each bandha is a lock, meaning a closing off of part of the interior body. These locks are used in various pranayama and asana practices to tone, cleanse and energize the interior body and organs. There are three bandhas, namely - 1. Mula Bandha, 2. Uddiyana Bandha and 3. Jhalandara Bandha. When all three bandhas are activated at the same time, it is called Maha Bandha, the great lock. Mula Bandha Definition: Root lock. The first of three interior body locks used in asana and pranayama practice to control the flow of energy. To activate mula bandha, exhale and engage the pelvic floor, drawing it upwards towards your navel. If you don t know how to access the pelvic floor, think of it as the space between the pubic bone and the tailbone. Initially you may need to contract and hold the muscles around the anus and genitals, but really what you want is to isolate and draw up the perineum, which is between the anus and genitals. Do not hold your breath. Engaging mula bandha while doing yoga poses can give the postures an extra lift. This is especially useful when jumping. Uddiyana Bandha Definition: Abdominal lock. The second of the three interior body locks used in asana and pranayama practice to control the flow of energy. Uddiyana bandha can be practiced alone or in conjunction with mula bandha. To engage this bandha, sit in a comfortable cross legged position. Exhale your breath, then take a false inhale (draw the abdomen in and up without taking in any breath.) Draw the belly up underneath the rib cage. To release, soften the abdomen and inhale. Uddiyana bandha tones, massages and cleans the abdominal organs. If you are familiar with mula bandha, you will see that the drawing up of the pelvic floor naturally leads into the drawing up of the abdomen. This is how the bandhas work together. Pranayama Breathing Exercises, Kriyas and Bandha Page 22

23 Jhalandara Bandha Definition: Throat lock. The third and last of the three interior body locks used in asana and pranayama practice to control the flow of energy. Jhalandara bandha can be practiced alone or in conjunction with mula bandha and uddiyana bandha. To engage this bandha, sit in a comfortable cross legged position. Inhale so the lungs are about two-thirds full, and then hold the breath in. Drop the chin down, and then draw the chin back closer to the chest so the back of the neck does not round. Hold as long as is comfortable and then bring the chin up and release the breath. To practice in conjunction with the other two bandhas, first draw the pelvic floor upwards, engaging mula bandha. This leads to the abdomen drawing in and up under the ribcage (uddiyana bandha). Finally, the chin drops to the chest and draws back into jhalandara bandha. When practiced together, the three locks are known as Maha Bandha, the great lock. Pranayama Breathing Exercises, Kriyas and Bandha Page 23

24 Nauli the Cleaning of abdominal region Nauli, an exercise of classical Hatha Yoga, is to clean the abdominal region - digesting organs, small intestine and is based on a massage of the internal belly organs by a circular movement of the abdominal muscles. Nauli is generally recommended for the recovery of constipation and eliminate digesting problems. There are four different variations, which are gradually learned one after another: 1. madhyana nauli: the isolated contraction of the central muscles of the abdomen 2. vama nauli: the isolated contraction of the left part of the central muscles of the abdomen 3. daksina nauli: the isolated contraction of the right part of the central muscles of the abdomen 4. nauli kriya: the circular movement of the central muscles of the abdomen Nauli is generally done standing but it is possible to do it in other position like lotus, whereby the trunk is bent forward and is supported by the hands at the thighs. After a complete breath out the entire belly is strongly brought in and then the middle belly muscle is contracted and moved in a circle With shoulders bent forward one should rotate the abdomen right and left with the speed of a fast rotating whirl pool. Nauli massages the internal belly organs by a circular movement of the abdominal muscles Note:- Nauli is practised only after the practice of Uddiyana. Pranayama Breathing Exercises, Kriyas and Bandha Page 24

25 Technique :- 1. Stand erect at your place. 2. Maintain 15" to 18" distance between legs and lean forward, place hands on respective knees or thighs. Exhale completely and retain the breath outside. 3. Expand your chest and raise your diaphragm so that abdomen is drawn in and there becomes a cavity in abdomen. 4. Middle Nauli: Now try to isolate the central abdominal muscle (recti). This cannot be achieved during first effort. But effort should continue. Blow out your abdomen as in Agnisara but effort should be made that central part should come out. This is called Madhyama (middle) Nauli. After maintaining it according to your limitation, return to the original position and then practise it again. 5. Left Nauli: After attaining Middle Nauli, when we press more on left knee with left hand and lessen the pressure on right knee of right hand then the Middle Nauli shifts to left side and this is known as (Vama) left nauli. 6. Right Nauli: Similarly when we lessen the pressure of the left hand on left knee then this accumulated muscles (of middle nauli) shifts to right side and this is called right nauli. Rotation of Nauli: From Left to Right. 1. Perform Uddiyana. 2. Press lightly on both the knees from hands and draw out Middle Nauli. 3. Now pressing the left knee, lessen the pressure of right hand on right knee draw out Vama (left) Nauli. 4. Now with bringing equal pressure on both the knees, and completely minimizing the pressure on knees, return to Uddiyana position, (bring the position of Uddiyana). 5. Now press upon the right knee from right hand draw out Daksina (right) Nauli. 6. Now giving equal pressure on both the knees, draw out Madhya (middle) Nauli. If the Nauli and Uddiyana are practiced fast according to above said sequence then that is called Naulicalana (rotation). This again can be rotated in the opposite direction i.e. in the following sequence. Middle Nauli, Right Nauli, Uddiyana, Left Nauli and Right Nauli. Pranayama Breathing Exercises, Kriyas and Bandha Page 25

26 Remember :- 1. Nauli is achieved automatically by practice. Teacher only can make you understand. Do not expect it soon. If you can perform Uddiyana nicely and maintain it, the achievement of Nauli will also be equally easy. 2. Nauli is the pre-requisite for some cleansing processes like Vasti and others hence learn to practice it efficiently. 3. Never practice it after meal. It should always be practiced on empty stomach. Benefits and Limitations:- 1. Agnisara makes the appetite normal, keeps digestive system healthy, lever becomes strong and keeps healthy and disease less 2. All the benefits of Uddiyana can be achieved. 3. If having high blood-pressure, practice it very slowly without giving much pressure. Pranayama Breathing Exercises, Kriyas and Bandha Page 26