These last two forms of retention are called “kevala kumbhaka”. Thus, the action of
Pranayama consists of four phases:
. Inspiration – Puraka
. Expiration – Rechaka
Proportion
The proportion of inhalation, exhalation and retention is important in determining the
strength and nature of Pranayama. A beginner should practice Primayama with a one-to-
two ratio of inhalation and exhalation; that is, with exhalation held twice as long as
inhalation. After proficiency in this is’ gained, one should practice with a proportion
of inhalation one, internal retention two, exhalation two and external retention two.
The ideal proportion is inhalation one, internal retention four, exhalation two, and
external retention four, but this takes some time to be able to do with ease and requires
the development of much internal strength. In Pranayama there should be no straining to
achieve results but a natural deepening of the breath by letting go of strain and tension.
Technique
Pranayama is best learned by direct instruction from a qualified teacher. The following
guidelines should not substitute for that. To practice Pranayama, sit in Padmasana (lotus
posture), Siddhasana, Svastikasana, or any other comfortable seated pose. The place of
practice should be well ventilated but the draft of air should not come directly toward
the body. Open air and a calm and quiet place are preferable.
Certain types of Pranayama require closing alternate nostrils. For this, the right palm is
first spread out. The index and middle fingers are turned down, lightly resting just
above the bridge of the nose. The thumb is placed on the bridge of the nose at the right
nostril and the pinky and ring fingers together on the left. Then alternately, the thumb or
other two fingers are used to close and open the right or left nostrils for Pranayama.