Pranayama

Selection Breathing Anuloma-Viloma (Simple Inhalation Exhalation Pranayama) Nadi Suddhi (Purification of Subtle Perception Paths) Ujjayi

Sitkari (Folded-up-Tongue Pranayama) Sitali (Beak-Tongue Pranayama) Sadsanta (Suck-through-Teeth Pranayama) Bhramari (Bee-Sounding-Pranayama)

Selection Breathing:

This is a preparatory breathing practice for doing Pranayama. It chiefly corrects the breathing pattern and increases the vital capacity of the lungs. It has 3 sections:

1. Abdominal Breathing or Diaphragmatic Breathing (Adhama):
   Sir erect in Vajrasana,]. Exhale completely, slowly and continuously. This is called Puraka. The abdomen is made to bulge continuously with the air entering especially into the lower sections of the lungs. Before exhaling stop the breath (Antaraya Kumbhakar) for a second. While exhaling (Recaka) the abdomen is drawn inwards continuously and slowly. Before the breath is reversed, stop the breath (Bahya Kumbhaka) for a second and inhale. Repeat the breathing cycle. There should be smooth, continuos and relaxing.

   The diaphragm separating the thorax from the abdomen descends during inhalation with the bulging of the abdomen. This increases the air-flow into the lower sections of the lungs. The rhythmic movement of the diaphragm massages the contents of the abdomen gently, and helps the organs to function normally. It promotes the general circulation also.

2. Thoracic (Chest) breathing or intercostal breathing (Madhyama):
   In this sectional breathing performed while sitting erect in Vajrasana, inhalation and exhalation are performed by expanding and contracting the chest only. Air flows through both nostrils, slowly and continuously. The abdomen is controlled to avoid its bulging.

   The middle lobes are opened up fully by this type of breathing.

3. Upper lobar breathing or clavicular breathing (Adya):
   Sit erect in Vjarasana. Raise the collar bones while inhaling. Keep the abdomen muscles contracted. The air is forced into the uppermost regions of the lungs thus ventilating the upper lobes.

   The sparingly used upper lobes of the lungs will be properly aerated by this breathing.

   These three sectionalized breathing are also called 'Adhama', 'Madhyama' and 'Adya'. In complete Yogic breathing technique all the above three types will be combined. During inhalation, the Adhama, Madhyama and Adya occur sequentially and during exhalation the same sequence namely abdominal, chest and clavicular breathings occur. The whole process should be relaxing and comfortable, without any tension in the face.

   Four Mudras are generally associated with these sectional breathings. They are Cin Mudra for Adhama, Cinmaya Mudra for Madhyama, Adi Mudra for Adya and Braham Mudra for complete Yogic breathing (Vide Page)

Anuloma-Viloma (Simple Inhalation Exhalation Pranayama):

1. Sit erect in Padmasana or Vajrasana (any meditative posture) with head, trunk and buttocks in a straight line. Close your eyes and exhale completely.
2. Inhale through both the nostrils slowly and steadily without making any sound.
3. Exhale slowly, continuously and silently.
4. Have inhalation and exhalation for the same duration (say 20 secs. Each). During exhalation the chest goes down and the abdomen is taken in. Both the chest and the abdomen expand during inhalation; rhythmic breathing.
5. There is no holding of the breath (Kumbhaka). Mental recitation of OM 'AUM' can be followed during inhalation as well as exhalation. It is good to practice this at dawn and sussed (though not mandatory), in empty stomach.
6. One can have about 10 to 15 rounds to start with, and can go up to 30 rounds. One inhalation and one exhalation means one round. 3 months continuously to perceive the benefits. The whole practice is to be done in a very relaxed way, with least exhaustion.

BENEFITS:
Lungs, heart and stomach get purified. Rhythmic breathing is the result. Lung capacity also increases. Helps in curing the diseases pertaining to lungs. Heart-beat gets normalized.

We will now present the two types of Anuloma-Viloma.

CANDRANULOMA:
Here the inhalation and exhalation are through left nostril (Candra Nadi) only. Right nostril is kept closed all the time. All the other points in Anuloma-Viloma are applicable here also.

SURYANULOMA:
In this, inhalation and exhalation are carried out through the right nostril (Surya Nadi) only, keeping the left nostril closed all the time. All points in Anuloma-Viloma are applicable.

BENEFITS:
This helps incurring chronic cold, cough, sinusitis and tension headaches. Also increases the digestive fire.

Nadi Suddhi (Purification of Subtle Perception Paths)

1. The Nadi Suddhi is similar to Anuloma-Viloma, with the difference that inhalation exhalation are done through alternate nostrils.
2. Sit erect in Padmasana (or any other meditative posture) Exhale completely.
3. Close the right nostril with the thumb of the right hand. Inhale slowly, steadily and deeply as long as possible. Follow the entire course of the breath by feeling the movement of air. Do not hold the breath inside.
4. Release the right and close the left nostril with the little and ring fingers of the right hand, and breath out through the right nostril. Again breathe in through the right nostril and then breathe out through the left nostril. This forms one round of Nadi Suddhi.
5. Inhalation and exhalation from each side should be of the same duration (In the beginning the duration may be unequal).
6. OM can be mentally recited during inhalation and exhalation.
7. To start with, one can have nine rounds and this can gradually be increased to about 25 to 30 rounds.
8. Early morning and late evening are good for this practice.

BENEFITS: Anuloma-Viloma and the Nadi Suddhi are the foundations for the practice of good Pranayama. One had to practice these for the duration of 3 to 6 months to accomplish the purification of the Nadirs (72 Lakhs) and Cakras (which exist in the subtle body, called Pranamaya Kosa). The effect is described as follows:

"He achieves purification of Nadis marked by distinct signs lightness of body, brightness of eyes and increase in appetite"

Ujjayi:

1. Sir comfortably in any of the meditative posture with the spine erect.
2. Inhale completely and hold the breath. Start inhaling slowly through both nostrils. The incoming air should be felt at the upper palate. By partially closing the glottis, a sibilant (s) sound is produced in the throat.
3. While making a swallowing movement, bend the neck forward and allow the breath to stop automatically and effortlessly.
4. While maintaining, relax the head region and feel the locking of air below the throat. Exhale slowly through left nostril and continuously making a hissing noise at the throat by partial contraction of the glottis.
5. Release the lock by raising the head back and exhale slowly. Hold the breath out as long as you comfortably can release.
6. This completes one cycle. Repeat.
7. In other types of Ujjayi, single nostril inhalation and exhalation are used. The airway resistance at the palate is the important aspect of this Pranayama. It helps to reduce the speed of breathing.

Sitkari (Folded-up-Tongue Pranayama)

1. Sit in a comfortable posture, with an erect spine. Exhale from both nostrils.
2. Fold the tongue backwards and press the tip of the tongue by the hard palate, leaving narrow opening on either side of the tongue. Inhale through these side openings making a hissing sound.
3. Allow the breath to be stopped with ease.
4. Exhale slowly and continuously through both the nostrils.
5. Then allow the breath to stop with ease and release. Repeat.

Sitali (Beak-Tongue Pranayama)

1. Fold up the sides of the partially protruded tongue so as to form a long narrow tube resembling the beak of a bird. The passage is further narrowed by pressing the lips round the tongue. Inhale, making a hissing noise and perceive the cooling effect of the air as it passes through the tongue.
2. Allow the breath to be stopped effortlessly. Exhale through both nostrils.
3. Then allow the breath to be held comfortable before the next inhalation. Repeat the cycle.

Sadsanta (Suck-through-Teeth Pranayama)

1. Press the upper teeth on the lower ones.
2. Suck in air through the crevices of the teeth slowly and continuously.
3. Allow the breath to stop automatically. Exhale through both nostrils.
4. Hold the breath comfortably for a while before the next inhalation. Repeat the cycle.

BENEFITS: All the above three Sitkari, Sitali and Sadanta have the same benefits. They are cooling Pranayamas. Because of their cooling effect, they help in calming down the mind by removing the mental anxiety and tension. They increase the resistance to diseases of respiratory system. Sadanata is particularly useful for persons suffering from Pyorrhea and hypersensitivity of gums.

Bhramari (Bee-Sounding-Pranayama)

1. Sit erect in Padmasana. Breath in through both nostrils in such a way that a fine sound like the one produced by a male bee in heard. Allow the breath to stop effortlessly. Slowly exhale while producing a sound from the mouth and nose, so as to produce a sweet musical humming sound like a female bee. Hold the breath. Slowly release. Repeat the cycle several times. It is said about Bhramari as follows:
2. * "By the Yoga, which consists in practicing thus, there arises an indescribable bliss in the hearts of the best among Yogins".