Seven Pranayama: Breathing

Techniques and Procedure

Pranayam arouses the internal energy of a
person and makes him healthy, balanced
and active. Swami Ramdev advises the
seven-step pranayam package for a
healthy, and stress free living.The whole
process takes around 45 minutes and the
duration can be increased up to two hours
also. Morning time is ideal for its practice.
Take bath and wear loose clothes. Sit
straight; keep the neck and head
absolutely straight. The body should be
stable and spine should be straight. This
seven-step pranayam package can be
followed daily in the given sequence.Click
on the Pranayama for more details.
1.Bhastrika PranayamProcedure : 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.Take deep
breaths and then completely breathe out.
Duration : 2 mins atleast. 5 mins max.
Benefits : heart, lungs, brain, depression,
migraine, paralysis, neural system, aabha
aabha, tej, obesity, constipation, gastric,
acidity, Croesus (liver), hepatitis B, uterus,
diabetes, stomach problems, cholesterol,
allergic problems, asthma, snoring,
concentration, and even cancer and AIDS.
Bhastrika Pranayama : Deailed Description
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 minute
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 of Prana
from Muladhara Chakra (Base Chakra) to
Sahsrar Chakra(Cerebral Gland) and
helpful in the Kundalini Jagran.Special
Notes:Those suffering from high blood
pressure or from any heart disease should
not do this Pranayama.While breathing in
the abdominal area should not blow up.
You have to fill the air in the chest area,
i.e. up to diaphragm, so that the part of
the chest with its ribs swells.In summer
season, reduce the number of repititions
of this Pranayama.
In case both the nostrils do not open on
account of ailments like severe cough or
sinus etc., for such persons they should
first close the right nostril and do
respiration (exhalation as well as
inhalation) through the left nostril. Then
the left nostril should be closed and
respiration should be done by the right
nostril. This method of alternate breathing
should be continued at the desired speed
viz. slow, moderate or fast, till both the
nostrils open simultaneously. Then at the
end Pranayama should be completed by
doing Recak and Pruaka through both Ida
and Pingala.
One must do this Pranayama for the
duration of three to five minutes every
day.
While doing this Pranayama keep both the
eyes closed and mentally chant the
mantra “OM” throughout the exercise of
Pranayama.
2. Kapal Bhati PranayamProcedure : 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”..
Kapal Bhati Pranayama : Deailed
Description‘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 amount of 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.
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. Bahaya PranayamProcedure : Breathe
air out, touch chin to chest, squeeze
stomach completely and hold for a while.
then release chin, breathe in slowly.
Repeat the process.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
repetitionsBenefits :Good for hernia,
stomach ailments, uterus prolapse and all
urinary and prostate problems. Channels
the energy of the root lock hernia,Tips :
People with hypertension and heart
problem should avoid performing Bahya
Pranayama.
Bahaya Pranayama : Detailed method
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.
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.
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.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.
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 PranayamProcedure :
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 mins.Benefits : heart,
high BP, heart blockage, vat-cuf-pit,
arthritis, cartilage, bent ligaments, sinual
fluid reduced, parkinson, paralysis, neural
related, depression, migraine pain,
asthma, sinus, allergyTips : breathe into
lungs not to stomach. no organ in
stomach absorb oxygen. Do not hurry. Do
it slowly. Rest whenever needed (in any
pranayam).
Anulom Vilom Pranayama : Detailed
Method
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.
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. Bharamari PranayamProcedure : 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 minsBenefits : tension,
hypertension, high BP, heart, heart
blockage, paralysis, migraine pain,
confidence, concentration
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 PranayamProcedure :
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.
Duration : 10 mins or moreBenefits : Good
for insomnia and for deepening the quality
of sleep and relieving bad dreams. Helps
the mind to become one-pointed and
facilitate the practice of conscious sleep
(Yoga Nidra).
Udgeeth Pranayama : Detailed method
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.
Benefits: Good for insomnia and for
deepening the quality of sleep and
relieving bad dreams. Helps the mind to
become one-pointed and facilitate the
practice of conscious sleep (Yoga Nidra).
Nadi Shodhana (subtle nervous system
purification)
Technique: Close the right nostril with the
thumb and inhale very slowly from the left
nostril. Upon completion of inhaling, hold
the breath in (antara kumbhaka) and
apply the chin lock (Jalandhar bandha)
and the root lock (mula bandha). Release
the chin lock and very slowly exhale from
the right nostril. Upon completion of
exhaling, inhale very slowly from the right
nostril and hold the breath in (antar
kumbhaka) with chin lock and root lock in
place. When ready to release, exhale very
slowly from the left nostril.
This completes one round. The second
round begins with left nostril inhalation
and so on. Note that inhalation and
exhalation should be soft and inaudible to
the person sitting by you.
You may also do mentally directed Nadi
Shodhana in which fingers are not used to
close and open the nostrils. Simply
mentally direct your breath to and from
one nostril at a time. Mental alternate
nostril breathing is also initiated with left
nostril inhalation.
Duration/repetitions: Minimum three
times. Maximum: unlimited.
Ratio for breathing and breath holding:
Beginners should maintain the ratio of
1:2:2 for inhalation-hold (after inhale) and
exhalation. Example: Inhalation=10
seconds; hold after inhale (antar-
kumbhaka)=20 seconds and
exhalation=20 seconds. Advanced
practitioners may keep the ratio of 1:4:2.
Benefits: Same benefits as those for
Anuloma-Viloma. Mentally directed nostril
breathing is particularly beneficial for
concentration, mental stabilization and
calming.
Caution: 1:4:2 ratio is discouraged by
some other yoga schools. After the
mastery of this ratio, advanced
practitioners may go on to include the
suspension of the breath after exhalation
(bahya Kumbhaka) in their practice.
Example for the ratio for the advanced
practitioner: Inhalation=10 seconds; hold
after inhale (antar-kumbhaka)=40
seconds, exhalation=20 seconds and
suspension of breath after exhalation=20
seconds.
In Nadi Shodhana, SRDM stresses that the
more the breath is slow, long, subtle,
smooth and easy, the greater are the
physical and mental benefits.
Do Nadi Shodhana according to your
comfortable capacity. The duration of
inhalation, exhalation and breath holding
should be determined by your personal
capacity. If you feel tired during or after
the practice of Nadi Shodhana, you might
be doing too much. End the practice with
meditation/awareness of soft and slow
inhalation and exhalation and the sound
of “Om.”
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.
7. Pranav PranayamProcedure : Close your
eyes and sit quitely. 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.Benefits : meditationProcedure :
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 Ene