Pranayama (Pranayam)

Pranayama is an aspect of Yoga, that deals with breathing. Pranayama is

a method of controlling prana or life force through the regulation of
breathing. It is the breathing process or the control of the motion of
inhalation, exhalation and the retention of vital energy.

1. Bhastrika Pranayam

Procedure : Take deep breaths and then completely breathe out.

Duration : 2 mins atleast. 5 mins maximum.
Benefits : helps in heart, lungs, brain, depression, migraine, paralysis,
neural system. increase aabha.

More on Bhastrika
Swami Ramdev Bhastrika Pranayam

Sit in a comfortable Asana.

Breathe in through both the nostrils forcefully, till the
lungs are full and diaphragm is stretched. Then breathe
out forcefully also, but see that the abdominal cavity does
not blow up due to the air breathed in. Depending upon
the capacity and health of an individual, this Pranayama
can be done in three variable speeds viz. slow speed,
moderate speed and at high speed. Individuals with weak
lungs and heart should do this at a slow speed while
performing Recak and Puraka A healthy individual and one
used to doing it, should do it initially at a slow speed and
then gradually increase the speed to moderate and then
high. This Pranayama should be done for 5 to 10 minutes.

Detailed Procedure of Bhastrika Pranayama

Shiva Sankalpa (Vow) at the time of performing Bhastrika:

While inhaling in the process of doing Bhastrika make a

vow and focus in your mind as if all the divine powers,
purity, peace and joy, all that is good in the universe
around you is entering inside your body and that you are
getting filled with the divine powers. Pranayama done
with this kind of vow in mind imparts a special benefit to
the individual.

Benefits:
Diseases like cold, cough, allergy, asthma, respiratory
diseases of all kinds, are cured. Lungs become strong and
due to the heart and head getting adequate quantity of
pure and fresh air, health is improved.

Diseases of the throat like thyroid, tonsils and other

ailments of throat are cured. This Pranayama brings about
a proper balance of the three Doshas i.e. Vata, Pitta, and
Kapha, and maintains their balance. Blood is purified and
the body gets rid of foreign objects and toxins.Stabilizes
Prana and calms mind, and helps the upward journey 

Stabilizes Prana and calms mind and helps the upward

journey of Prana from Muladhara Chakra (Base Chakra) to
Sahsrar Chakra(Cerebral Gland) and helpful in the
Kundalini Jagran.

 
2. Kapal Bhati Pranayam

Procedure : Push air forcefully out. Stomach will itself go in.

Duration : Start with 30 times or 1 min. increase upto 5 mins min. upto 10
mins max.
Benefits : increases aabha and tej. helps in obesity, constipation, gastric,
acidity, Croesus(liver), hepatitis B, uterus, diabetes, stomach problems,
cholesterol, allergic problems, asthma, snoring, concentration, and even
cancer and AIDS.
Tips : heart and high BP patients, and weak people do it slowly.
Swamiji says "dharti ki sanjivini hai kapal-bhati pranayam" and that it
"cures all diseases of world".

More on Kapal Bhati

Swami Ramdev Kapal Bhati Pranayam
‘Kapal’ means forehead and ‘Bhati’ means light. Hence,
Kapal-Bhati refers to that exercise which makes the
forehead luminous and lustrous. Kapal-Bhati Pranayama
makes its Sadhak’s head luminous. This Pranayama is a
little different from Bhastrika Pranayama. In Bhastrika
Pranayama, Puraka and Recak are done with the same
amountof force, where as in Kapal-Bhati more attention is
to be given to the act of forceful Rechak. In Kapal-Bhati,
the Puraka is to be done with normal, usual force but the
Recak has to be done with as much of force as is at your
command. In doing so, the abdominal area, also makes
inward and outward movements and considerable force is
applied to the Manipura,Svadhisthana and Muladhara
Chakra. This Pranayama should easily be done for five
minutes. In short, breathe in normally and breathe out
forcefully, so as to influence the organs of the abdominal
area. Persons suffering from acute and chronic diseases
must practice if for 15 minutes or more as per the
capability.
Detailed Procedure

 Shiva Sankalpa (Vow) at the time of performing Kapal-

Bhati While doing this Pranayama think that while
exhaling you are throwing all the diseases out of your
body. Individuals with mental aberrations like anger,
greed, self-ego attachment etc.should develop a feeling of
throwing out all the negative and injurious elements along
with the air exhaled. In this way the feeling of getting rid
of diseases while exhaling imparts a special benefit to the
individual.
Duration: 

Do this Pranayama at the start

for a period of three minutes and gradually increase it to
five minutes. Initially, if you feel tired in between, take
rest for a while and resume. After practice of about two
months, you will be able to perform this Pranayama for
five minutes at a stretch without any fatigue. This is the
total duration for which it should be done. In the
beginning, you may feel a little pain in the back or
abdomen. But this will disappear after some practice. So
do not give up. People whose glands secrete lots of bile
inside the body are termed as Pitta Prakriti. They should
not do this Pranayama for more than 2 minutes during
summer season.

Benefits:

 Face become Lustrous and attractive.

 Diseases related to Kapha like asthma, respiratory

 troubles, allergies, sinus, etc. are cured.

 Diseases of heart, lungs and brain get cured.

 Obesity, diabetes, flatulence, constipation, acidity

and diseases pertaining to kidneys and prostate
glands etc. are cured.

 If done regularly for five minutes daily, it relieves

constipation, Blood sugar becomes normal and
weight in the abdominal region reduces
considerably. Blockages in the arteries are also
cleared.

 Peace and stability of mind are achieved. No

negative thoughts occur. Troubles like depression
are cured.

 Chakras are purified and ¡¡chakras from Muladhar-

Chakra to Sahsrar Chakra are filled with pious
Cosmic Energy.

 Organs in the abdominal cavity viz. stomach,

pancreas, liver, spleen, intestine, prostrate and
kidney function more efficiently and develop
immunity towards diseases. This is the best
exercise; benefits accrued by this cannot be
obtained by several other asanas. It strengthens the
intestines and improves digestion.

3. Baharya Pranayam
Procedure : Breathe air out, touch chin to chest (Jalandhar Bandh?),
squeeze stomach completely and hold for a while. then release chin,
breathe in slowly.
Duration : 3 times to 5 times normally. maximum upto 11 times. And
extremely max upto 21 times (in winters).
Benefits : Helpful for stomach(udar), hernia, urinal, uterus
Tips : not for heart and high BP patients.

More on Bahaya
Swami Ramdev Bahaya Pranayama (The external breath)
This pranayama technique is applied in the state of
"Bahya kumbhaka (suspension of breath after exhalation).
Bahya Pranayama is referred to elsewhere as "Uddiyana
Bandha," which includes the abdominal lock, root lock
(mulabandha) and the chin lock (Jalandhar bandha). SRDM
refers to Uddiyana bandha simply as the abdominal lock.
When all three locks are applied, SRDM calls it "Bahya
Pranayama."

Duration: Beginners should perform Bahya Pranayama 3 to

5 times. 

Advanced practitioners can do 11 repetitions.However, in

the winter, advance practitioners can do up to 21
repetitions.

Technique: Swami Ramdev Maharaj defines the three

locks in this manner:

 Contracting the abdomen and drawing it in all the

 way to the back (abdominal contents float up into
the lower chest) is called "Uddiyana bandha."
 Bringing the chin to the pit of the throat is called
"Jalandhar Bandha." 
 Contracting and pulling up the region below the
navel (pelvic and pubic area) and sustaining the
hold is called "Mulabandha. 

 Begin with exhaling rapidly and completely, hold the

breath,apply chin lock (Jalandhar bandha) by lowering the
chin and join it with the pit of the throat. Apply abdominal
lock (Uddiyana bandha) by bending forward a little and
press hands on the knees for leverage. Contract the
abdomen and draw it in all the way to the back. Apply
root lock (mula bandha) by pulling up the pelvis and hold
it up there. 
Still holding the breath and the three locks in place, bend
forward slightly and pull the abdominal organs as far up
as you can, straighten the trunk, holding it as long as you
comfortably can. When you are ready to release, bend
again, release the abdominal lock and the abdominal
organs (while raising the chin to exhale.) and raising the
chin inhale. 

This completes one round. Do 3 or more rounds of Bahya

Pranayama. 
Benefits: Good for hernia, stomach ailments, uterus
prolapse and all urinary and prostate problems. Channels
the energy of the root lock

Caution: People with hypertension and heart problem

should avoid performing Bahya Pranayama.

*Author's Note: Read carefully "Author's Note" in the

Caution section of Bhastrika and Kapalabhati. Before you
proceed with Bahya Pranayama, make sure you can
suspend your breath after exhalation for at lest 10-15
seconds because it takes time to apply the chin lock and
root lock, pull in the abdomen towards the back and push
the abdominal organs into the chest cavity, then release
them and inhale slowly. Notice how much time it takes to
just say it (it took me 10 seconds to say it); doing it will
take at least that much time. Do not tire yourself out.
 Don't do more than 4 or 5 repetitions.

Also, when you release the locks and are ready to inhale,
inhale slowly. If you desperately rush into inhale, in
certain conditions, you run the risk of collapsing your
airways. People with gastric and intestinal disorders
should use caution

4. Anulom Vilom Pranayam

Procedure : Hold your right nasal with thumb, breathe in from left. Now
open right nasal and close left nasal with middle and ring finger and
breathe out from right nasal. Now breathe in from right nasal. Now close
right nasal and open left and breathe out and in from left nasal. and so on.
Duration : atleast 10 minutes.
Benefits : Helpful for heart, high BP, heart blockage, vat-cuf-pit, arthritis,
cartilage, bent ligaments, sinual fluid reduced, parkinson, paralysis, neural
related, depression, migraine pain, asthma, sinus, allergy
Tips : breathe into lungs not to stomach. no organ in stomach absorb
oxygen. Do not hurry. Do it slowly. Rest whenever needed (in any
pranayam).

More on Aulom Vilom

Swami Ramdev Anulom Vilom Pranayam
 To be done by closing the
nostrils one after another, close the right nostril by the
right hand thumb, and likewise close the left nostril by the
2nd and 3rd fingers (Madhyama and Anamika) fingers
keep the palm of the hand in front just above the Nose. 
Prana breathed in through left nostril represents energy of
the moon, which symbolizes peace, and has a cooling
effect. Hence for purification of Nadis, beginning of this
Pranayama has to be made by the left nostril. Close the
right side nostril with the right hand thumb. Inhale slowly
through the left nostril till the lungs are filled. Then close
the left nostril with the second and third fingers. Open the
right nostril and exhale through it. Repeat this exercise
slowly in the beginning, and with practice, increase the
speed. When you are able to practice this exercise for a
long time, inhale with as much force as is possible for
you, then exhale also forcefully. This practice of
inhalation and exhalation alternatively through the right
and left nostril, as

indicated above with force, should be done for 3 minutes.

If you feel tired, rest for sometimes and resume. Regular
practice will enable you to do this Pranayama for 10
minutes. After some practice being established, this
Pranayama should be done for 5 to 10 minutes daily,
depending upon one’s capacity. However, in summer
season it should be done for duration starting from 3
minutes and up to a maximum of 5 minutes. If you
practice this Pranayama for five minutes regularly on a
daily basis, the coiled energy called Kundalini Shakti
lying in the Muladhar Chakra begins to awaken.This is
known as Kundalini Jagran.. While doing this Pranayama,
mentally repeat the mantra “OM” so the mind becomes
fit for meditation.
Detailed Method:

Shiva Sankalp(Vow) at the time of performing Anulom-

Viloma Pranayama

While performing this Pranayama there develops a feeling

in mind that as a result of friction and churning of breath
in Ida and Pingala Nadis, there is awakening in Susumna
Nadi. A divine light is rising upwards from the eight
Chakra to the Sahsrar Chakra.

There is a feeling that the whole body is being

enlightened by a divine light.Imagine a divine light on the
outside and the inside of the body and try to visualize ‘Om
Kham Brahm’. Imagine that the supreme power is
showering divine energy and divine knowledge, that the
supreme power is filling you with divine energy. Try to get
the initiation of the divine energy by yourself. A
Guru(teacher) just inspires you for the divine energy and
links the student to divine feelings. Actually the divine
energy is showered by the supreme power himself.
Anulom-Viloma Pranayama done with these kinds of
divine feelings gives better results and benefits to the
individual in all the spheres viz. physically, mentally and
spiritually. A divine light will appear from the Muladhara -
Chakra on its own and there will be Kundalini Jagran, you
will feel the rise within yourself and you will be blessed
with the initiation of the divine energy in yourself.

Regular practice of this Pranayama has the capacity of

cleansing all your innumerable Nadis, which makes the
body healthy lustrous and strong.
All kinds of diseases occurring due to the disturbance of
‘Vata Dosha’ like rheumatism, gout, diseases pertaining to
urinary and reproductive organs are cured. Besides,
regular practice of this Pranayama also cures diseases
like cold, cataract, sinus, etc. which have reached a
chronic stage. The three Doshas of Vata, Pitta, Kapha
regularise themselves and assume proper proportions.

Blockages in the arteries of the heart are removed and

the arteries become clean, making the circulation
unimpeded. If this Pranayama is practiced for 3 or 4
months regularly, 30 to 40% of blockages in the arteries
are dissolved and removed, preventing the phenomenon of
heart attack.

Pathogenic cholesterol, triglycerides, H.D.L. and L.D.L.

also get controlled, making the arterial channels clear for
effective and unimpeded flow of blood in the heart.

Negative thinking is replaced by positive approach to life.

It increases enthusiasm and spirit, the Sadhak becomes
fearless and feels blissful.

In short, this Pranayama has the effect of cleansing the

body, and the mind and cures almost all the diseases from
which the Sadhaka has been suffering. If this Pranayama
is practiced for 250 to 500 times a day, Kundalini Shakti
turns its face upward and begin to rise above through the
susumna Nadi. It means that the phenomenon known as
Kundalini Jagran begins.   

5. Bhramri Pranayam

Procedure : Close ears with thumb, index finger on forehead, and rest
three on base of nose touching eyes. Breathe in. And now breathe out
through nose while humming like a bee.
Duration : 10 minutes
Benefits : tension, hypertension, high BP, heart, heart blockage, paralysis,
migraine pain, confidence, concentration.

More on Bharamari

 
Duration/repetitions: Beginners may practice Bhramari
three times and advanced practitioners for 11-21 times.
Technique: Breathe in and out with the nose only. Close
the ears with your thumbs, place index fingers just above
the eyebrows at the sinuses and the remaining three
fingers on the eyes with finger tips slightly pressing the
ridge of the nose on each side. Inhale deeply and while
exhaling make a humming sound like that of the black
beetle. Say "Om' in a soft humming sound while making
the humming sound.

Mental focus: Concentrating on the center of the

eyebrows (ajna chakra) visualize light in the center. Feel
that your body, mind and soul are radiating with light. Try
to experience inner joy and bliss.

Benefits: Good for sinus problem, hypertension, heart

blockage, etc. Vibrations created by humming destroys
negative energy, reduces stress/tension, depression, fears
and doubts.

 it is better to do soft humming that gently reverberates in

the sinuses and the skull rather than powerful vibration.
Four to five repetitions of Bhramari is plenty. People with
epilepsy, head trauma or tumor, migraine, severe or
persistent headaches should avoid Bhramari.
6. Udgeeth Pranayam

Procedure : Breathe in deeply, and chant 'Om'kar. OOOOOOm ( long O and

small m )
Duration : 10 minutes or more
Benefits : meditation, peace of mind and relaxation.

More on Udgeeth
Udgeeta Pranayama ("Om" chanting)

Udgeeta Pranayama is often referred to as, "Omkari japa," that is,

chanting of Om. "Udgeeta" means singing in a loud pitch/note. Thus,
Udgeet pranayama means chanting of Om in a loud pitch. While chanting,
the sound of "O" should be 3 times longer than the sound of "makar"
(mmm), which is often transcribed in Samskrita as "O3M."

Duration/repetitions: Minimum 3 times. For the maximum limit, SRDM once

said, "Keep chanting until you feel tired or reach the state of absorption in
the sound of Om."

Technique: Inhalation and exhalation should be long, slow, soft and

subtle. Inhale slowly and when ready to exhale, chant Om slowly and
steadily. With practice, lengthen each breath to one-minute, that is,
to say inhalation and exhalation should total one-minute of time.
Visualize the breath entering and moving inside the body. Beginners
may feel the breath just in their nose but with practice and proper
concentration, they may feel the "touch" of the breath inside their
whole self.

While chanting, feel the joy and remain in the spirit of surrender (to
the higher power). Feel that the sound of "Om" has filled the entire
space from inside and outside. Focus on the "agnya" center (the
command center") that is, the point between the two eyebrows.

7. Pranav Pranayam

(Meditating on AUM/OM or on your God/Primary Deity/Guru)

Procedure : Close your eyes and sit quitely.  Concentrate the mind on

inhaling and exhaling and think of god. God has created our eyebrows,
eyes, nose, ears, lips, heart etc. in Aum shape (Hindi word). Imagine the
presence of god in every particle and meditate. Deeper the experience,
deeper the physical, mental and spiritual energy. Pranayam overcomes the
physical disorders, gives good health and the devotee proceeds on the
path of spirituality. Breathe in naturally. Duration : 2-3 mins or more.

Purpose:

Spiritual development and to widen your perspective so that you begin to

realise the One In All and the All In One - the constant universal vibration
AUM/OM, which is found in every single minutest atom.

Duration:
From 1 minute up to 1 hour as per your available time. No maximum as
this is meditation (either contemplate on a Form - Rupam Dyanam - or on
the Sound of OM / the Formless Supreme Energy).

8. Ujjayi Pranayam

Procedure : Sit erect in any comfortable posture. Keep spine erect. Inhale,
slowly drawing air by both the nostrils in such a way that while inhaling
the touch of air is experienced in the throat and some sound is produced.
During inhalation do not allow abdomen to bulge out, let the chest expand.
After completing inhalation slowly exhale. During exhalation chest should
go inside and abdomen should remain steady.

Benefits : raises body heat, the sound vibrations calm and focus the mind,
letting you relax more. Lower blood pressure and slow heart rate.
Effectively used for pain reduction, insomnia, and migraines.

More on Ujjayi Pranayam

Ujjayi Pranayam

 
Ujjayi breathing is the foundation of pranayama, and is practice in nearly
every form of pranayama. Ujjayi itself literally means 'victoriously
uprising,' which refers to the expansion and movement upward of the
energy of the breath -- the prana -- through the central channel of the body
(located just in front of the spine) known as the 'sushumna nadi.'
Duration/repetitions: 3 times. But for relief of thyroid problem, you may
practice up to 11 times.

Technique: Bring your mind to the throat and contract it (referring to

glottal contraction). Throat contraction is just like when you close the fist
by contracting your hand. Beginners should first simply practice inhaling
and contracting the throat and making short sounds like "oo" "oo" several
times during one inhalation. Having acquired the awareness of throat
contraction and some voluntary control over throat contraction, you are
ready to practice Ujjayi. Deeply inhale while contracting the throat and
making a sharp shrilling sound like "OO."

Stop at the half or three-fourth point of your inhalation capacity. Avoid

filling air all the way into the upper chest without close supervision of a
teacher. Apply chin lock (Jalandhar bandha) and hold the breath to your
comfortable capacity. Close the right nostril with the right hand and
exhale from the left nostril. Each time when you are ready to exhale,
exhale from the left nostril.

Benefits: Modifies thyroid problems, snoring and asthma.

 *Author's Note: Please always end the pranayama sequence with Nadi
Shodhana or soft Ujjayi so the breath slows down and inhalation and
exhalation is equalized. When you end your practice with soft, slow and
equalized breathing, you minimize the chances of ending your practice
with too much carbon dioxide (hypercapnia) or too little oxygen (hypoxia)
in your system.
 

9. Nauli Kriya

Procedure : Stand with legs apart. Bend and hold the thighs with the
corresponding hands. Exhale deeply and retain breath outside. Pull up
abdominal muscles inward, as far as possible. Maintain this lock as long
as the breath is retained outside.
Benefits : Prevents all abdominal ailments. Eliminates constipation by
encouraging intestinal peristalsis. Keeps sexual organs in good condition
and prevents sexual disorders.

Agnisar Pranayam
Agnisar Pranayam,reintroduced by Swami Ramdev as an
essential component of pranayama package. It is
necessary part of pranayama along with other seven
types of pranayama
i.e. Bhastrika, Kapalbhati, Bahaya, Anulom-Vilom, Bharam
ri,Udgeeth and Pranav.
 Method of Practice:

1. Sit in Padmasana and keep the hands on the knees in a

comfortable position. Close the eyes slightly and
concentrate on the mind with normal breathing.

2. Exhale slow, deep and stable breathe. Stop the breathe

outside, i.e., do Bahirmukh. Stretch both the hands
straight and keep them on the knees with slight pressure.
Contract and expand the stomach. Try to touch the navel
deep inside the stomach.

3. Keep the stomach and hands normal before doing

poorak i.e., inhale. Now take deep, stable and slow
breathe.

4. This is one cycle of Agnisar pranayama. In one cycle

contract and expand the stomach at least ten times.
Increase the number to 30. In the beginning practice it for

5 times and then slowly increase is it up to 15 cycles.

During winters you can practice it for 25 cycles. Breathe
normally, rest for sometime and then do shavasana.

Precautions during Agnisar Pranayama:-

1. This pranayama should be done in the morning hours

after passing bowels and getting free from the morning
chores. Those who want to practice it in the evening
should do after four hours of having meals.

2. During winters, Agnisar pranayama should be done as

per the procedures. This is the best time for this
pranayam. During summers after doing this pranayama
ten rounds of Shitali pranayama should be definitely
practiced.3. During the practice period the person should
eat simple, pure food. Avoid eating heavy, oily, fried and
non- vegetarian food. Smoking and alcohol should be
completely avoided.

4. The patients of intestinal problems, hernia, high blood

pressure and other diseases should not practice it.

5. If you have undergone stomach operation recently then

this pranayama should not be practiced. It should be done
under the guidance of some yoga expert after few
months.

6. Stop the practice immediately if you experience

tiredness and practice it the other day.

7. Practice it according to your physical capacity. Do not

do kumbhak in excess of your body capacity. Make sure
that during Bahirkumbhak slightest air should not get
inside.

8. Patients suffering with ear, nose and eye problems

should not practice agnisar pranayama.

Benefits of Agnisar Pranayama:

Agnisar pranayama increases the internal energy and

gives vitality. Those who are suffering with constipation,
indigestion and loss of appetite they should get good
benefits with its regular practice. People with excessive
fat on the stomach should practice it regularly to reduce
the fat.  This pranayama overcomes laziness, disinterest
and strengthens the internal organs, muscles, nerves and
blood veins. People suffering with lung problems can gain
a lot. This pranayama cures asthma, tuberculosis and
other serious diseases. It also cures the entire throat
related problems and old kapha problems. It cures
sleepiness and circulates inner energy.