Pranayama There are two kinds of breathing techniques: Aerobic ( external) and Anaerobic ( internal).

Aerobic breathing techniques involve slow inhalation and slow exhalation. They pump oxygen into the lungs and blood stream opening up the bronchioles and providing oxygen to the outer layer of the cellular body. Anaerobic breathing techniques such as bastrika and kapalbathi pump oxygen into the internal cellular structure opening cell receptor blockages and multiplying the number of active mitochondria in the cells. !t is essential to inhale deeply and exhale deeply at least " times in between each anaerobic breathing exericise. Some important mudras for use in pranayamas: Nasikaagra mudra: #eeping right hand index and middle finger to eyebrow centre resting ring finger on bridge of nose and using little finger and thumb to close left and right nostrils. Shanmukhi mudra: $or use in %rahmari. &ranayama. 'sing both hands close your ears with your thumbs your eyelids with your index fingers rest your middle finger in bridge of nose your ring finger resting above upper lip and your little finger below bottom lip. Dyan Mudra: !ndex finger to top of thumb. (irectly breath to upper parts of lungs. Chin Mudra: !ndex finger to middle of thumb. (irects breath to middle part of lungs. Vayu Mudra: !ndex finger to bottom of thumb.

2)Vibhaga mudra paranayama/ Sectiona

!reathing:

")#inger Mudra: a)Dyan mudra: #eep !ndex finger to the top of the thumb. )it straight and inhale deeply and exhale deeply without producing sound. *epeat six times. +bserve to which part of lungs +xygen is being supplied. !t goes to upper parts. b)Chin mudra: #eep index finger to the middle of the thumb and breath as mentioned above. c)Vayu mudra: #eep index finger to the bottom of the thumb and breath as mentioned above. 2)#ist mudras: a)Angushta ,ushti: Thumbs up: -lavicular breathing. b))hayana ,ushti: Thumb resting hori.ontally on fist inter costal breathing. c)Antar ,ushti:Thumbs inside fist: diaphragmatic breathing. $)%ands C asped &'tended up(ard: a)/ands -lasped upward: -lavicular breathing b)/ands clasped stretched in to front. !ntercostals breathing. c)/ands placing behind the trunk on the ground: diaphragmatic breathing. ))a)/ands upward with palms facing forward. -lavicular %reathing from front side of chest. b)/ands upward with palms facing backward. -lavicular %reathing from back side of upper portion of trunk. c)/ands stretched side ways with palms facing upward:

*erobic !reathing +echni,ues: Surya !edhi: #eep your hand in nasikagra mudra so that you are able to close your nostrils alternately with little finger and thumb. !nhale from right nostril and exhale from left. At least ten times. Sectiona !reathing/ Vibhaga mudra paranayama:

0. -lavicular breathing: #eep index finger to the top of the thumb in (yan mudra. )it straight and inhale deeply and exhale deeply without producing sound. *epeat six times. +bserve to which part of lungs oxygen is being supplied. !t goes to upper region. 1. !ntercostal breathing: #eep index finger to the middle of the thumb in chin mudra and breathe as mentioned above. ". (iaphragmatic breathing: #eep index finger to the bottom of the thumb and breathe as mentioned above. !andatraya Pranayama: !nhale deeply while expanding rectum and genitals simultaneously keep your chin to the throat pit and hold the breath. #eep the same 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. *epeat this six times. *nu om and Vi om: #eep your hand in nasikagra mudra so that you are able to close your nostrils alternately with little finger and thumb. -lose your left nostril with your little finger and breath in from right nostril then release left nostril and close right nostril with thumb and breath out from left nostril inhale again through left nostril then swap and exhale through right nostril. #eep alternating like this. *epeat at least six times. 2o sound should come i.e. do not use u33ayi breath. Sitkari: $old your tongue back and lock it between the teeth inhale deeply and swallow it and then exhale through nose. *epeat five times. Sita i: &rotrude (point it out of the mouth like a tube) the tongue like a crow4s beak inhale swallow and exhale

as mentioned above. Chandra !edhi: #eep your hand in nasikagra mudra so that you are able to close your nostrils alternately with little finger and thumb. !nhale from left nostril and exhale from right nostril !rahmari: #eep you hands in )hanmukhi mudra inhale deeply and produce a humming sound like a bee concentrate on the echo this sound produces. #eep your ears closed with fingers in a position that allows you to hear the maximum echo. *epeat five times.

*naerobic !reathing +echni,ues: 2ote: %astrika is 56 7 inhalation and 567 exhalation. #apalbathi is rapid exhalation. !nhalation takes place by default without needing to consciously inhale. The abdomen is always pulled in on exhalation and pushed out on inhalation. %astrika is a preparaion for #apalbathi. #apalbathi is a preparation for Agnisar. Agnisar is a preparation for 'ddhiyan. 'ddhiyan is a preparation for 2auli. *elax between each round of anaerobic breathing and inhale and exhale 5 breaths deeply or do sectional breathing. "- !astrika: a)Vyutkrama !astrika: 'se nasikaagra mudra. Alternate nostril rapid inhalation and exhalation pushing stomach out and in respectively. b)Vatakrama !astrika: 'se nasikaagra mudra. *apid complete inhalation from right nostril moving chin up and then exhaling from same nostril as if blowing out the nose while bringing down the chin. *epeat the same from left nostril. c)Shakti Cha an !astrika: )tand on knees and by lifting hands up in inhalation and bringing hands down making fist

in exhalation and hitting the sides of the chest ( liver and stomach) with upper arms. d)*.iri !astrika: 'se nasikaagra mudra. %reathing like steam railway engine. !nhalation from right and left nostrils alternately starting slowly and ending with fast and short rapid inhalation and exhalation. e)*nukrama !astrika: -hest moving up in rapid inhalation and then dropping down in exhalation while pulling the abdomen inside. f)*nusara !astrika: *apid inhalation and rapid exhalation pulling abdomen in and out without moving the body. g)Sheetkrama !astrika: *apid inhalation and exhalation beating the abdomen in and out. !n this bastrika the whole trunk moves with the force of the pull and push motion.

2- /apa abhathi: a)Vyutkrama /apa abathi: 'se nasikaagra mudra. Alternate nostril rapid exhalation pushing stomach out and pulling stomach in. (o 16 times in each round and practice 5 rounds. %etween each round take deep inhalation and exhalation. b)Vata /rama /apa abathi: 'se nasikaagra mudra. *apid graded exhalation from right nostril and then from left nostril. c)Matrika /apa abhathi: *apid exhalation with upper arms hitting alternately left side on to stomach and hitting right side on to liver while clicking fingers. d)Shakthi Cha an /apa abhathi: )tand on knees. *apid exhalation with both arms lifted up and then hitting the aides of the chest at lower rib cage area. e)*nusara /apa abhathi: *apid exhalation pulling abdomen in and out without moving the body. f)Sheetkrama /apa abhathi: a)*apid exhalation with left side right side and center part of abdomen pulling in separately. b)*apid exhalation beating abdomen straight inside. g)Mar0a a /apa abhathi1cat): )tand on hands and knees in cat posture. 8xhale and pull abdomen in. h)2ih.acha ana /apa abhathi: )ame as above but with with tongue extended out simultaneously with pulling abdomen in. $)*gnisar: )tand straight. !nhale and in exhalation bend

trunk forward then hold the breath after exhalation. %eat the stomach rapidly in and out until you need to inhale. &erform around 05 to 16 in each round making total ten rounds. ))3ddiyan: )tand straight. !nhale and in exhalation bend forward and then hold the breath and pull in the abdomen so that the navel touches the spine. )tomach forms a cave. &erform ten rounds. 4)Nau i: &erform uddiyan then push only middle part of stomach out and try to churn the stomach or intestines round and round hori.ontally. &erform 5 rounds. 5)Mahabandana: )it straight with crossed legs breath in and rapidly exhale hold the breath on exhalation and contract rectum muscles abdomen and lock chin. *elax and expand in inhalation. &erform five times. 6)*nu om .inu om: techniques As explained in 8xternal breathing

7)!rahmari: As explained in 8xternal breathing techniques