Yoga – Basic Pranayama

There are lot of articles on the internet relating to this topic. However, I would sincerely request you to understand and do the following ones. Also some key pointers are attached to it.

Do read 4 Pillars of Yoga / Pranayama

Prana is the subtle vital force which is the extension of our gross breath. Human beings can live without food or water for a few days. Also some yogis can survive for couple of hours without breath. It is because of this subtle Prana. E.g. Duryodhana during mahabharat war, sat inside a river for couple of hours to hide himself without taking a single breath.

Therefore we need to start with the breath to make our subtle vital force very strong and healthy. There are 6 Basic Pranayam(Hatha Yog) and Shavasan.

Steps:

1. Bhastrika:

Mudra: Pran. Refer 3 Important Yoga Mudras

Method: 

• Deep breathe In and Out from the lungs (Not your Stomach). 
• Let your chest expand and contract.

• Observe/Feel incoming & outgoing breath. 
• Each Incoming breath – 2 to 10 seconds.
• Each Outgoing breath – 2 to 10 seconds, depending on our lung capacity. 
• Do not hold {Kumbhak}  breath.    
• Do it in a natural way. 
• No Sound will come while breathing
  

Period: 2 to 3 minutes or In/Out Breath- 18 to 20 times

Benefits: For ears, lungs, brain, depression, migraine, paralysis, neural system, glow on our face/body, Cold, flu, sinus, asthma, Thyroid, tonsils and all throat problems

Precautions: High BP, chronic heart disease, Operation do it very slowly i.e. do not force yourself.

2. Kapal Bhatti:

Mudra: Apaan. Refer 3 Important Yoga Mudras

Method: 

• Push air forcefully out, stomach will contract .  
• Incoming breath will come in automatically. 
• 1 sec - 1 exhale/stroke.
• Observe/Feel the stomach/naval while contracting.

Period: 5 – 15 mins. 300 to 900 times (exhalation)

Benefits:

• For Glow on our face/body,  obesity, constipation, gastric, acidity, hepatitis B, uterus, diabetes, stomach problems, Kidney problems, heart blockages, lungs & brain, cholesterol, allergic problems, sinus, depression, asthma, snoring, concentration. Swami Ramdev calls it as {dharti ki sanjivini}. 
• To remove physical or mind pain/fear,  bring that thought to your mind. While exhaling just visualize as if that negativity is going out of your system. 

Precautions:

• For heart, high BP, abdominal wounds, surgical operations, hernia, appendicitis,  recently delivered women don’t do.
• Weak people & Women during MC period do it slowly ( Exhale but do not contract your stomach with a jerk). 

3. Ujjai:

Mudra: Vyaan. Tips of Thumb, Index and Middle Finger. Also Refer 3 Important Yoga Mudras

Method:

• Inhale, slowly drawing air by both the nostrils producing croaking (frog)/snoring sound via throat. 
• Exhale via left nostril.  

Period: 2-5 times

Benefits: For Thyroid, Tonsils, Mental Tension, TB, Throat and Vocal chords

Notes: Beginners will cough initially when they do Ujjai. It is normal, good and it’s a parameter that it is done correctly.  Person who are expert or who are not doing correctly, they do not cough.

4. Anulom Vilom (Alternate Nostril Breathing)

Mudra: Praan. Refer 3 Important Yoga Mudras

Method: We have one nose and 2 nostrils. It has 4 steps which is as follows:

Round One Starts ……

• [Close Right Nostril with Index and Middle Finger] -Left Nostril breathe In. 
• [Close Left Nostril with Index and Middle Finger] -Right Nostril breathe Out.
• [Close Left Nostril with Index and Middle Finger] -Right Nostril breathe In.
• [Close Right Nostril with Index and Middle Finger] -Left Nostril breath Out.    

Round One Ends …… 

• Be aware of incoming & outgoing breath.  
• Each Incoming breath – 2 to 10 seconds 
• Each Outgoing breath – 2 to 10 seconds, depending on our lung capacity.
• Do not hold {Kumbhak}  breath. 
• Do it in a natural way.    
• No Sound will come while breathing.
  

Period: 5 – 15 mins. 15 to 45 times(Rounds).

Benefits: 

• For heart, high BP, heart blockage, arthritis, cartilage, bent ligaments, Cholestrol, Cataract, Parkinson, paralysis, neural related, depression, migraine pain, asthma, sinus, allergy, eyes, ears & throat.
• Visualize while Inhaling Positive Energy is coming into your system. While Exhaling negativity is going out of your system. 

5. Brahmari

Mudra: Gyaan/Dhyaan. Refer 3 Important Yoga Mudras  

Method:

• Sit in Gyaan/Dhyaan OR Close ears with thumb, index finger on forehead, and rest three on base of nose touching eyes. 
• Breathe in. 
• While Exhaling through nose produce sound like a humming bee.    

Period: 3-5 times

Benefits: For hypertension, high BP, heart, paralysis, migraine pain, confidence, concentration

6. Udgeeth

Mudra: Gyaan/Dhyaan. Refer 3 Important Yoga Mudras

Method: 

• Breathe in deeply, 
• While Exhaling and chant 'Om'kar. 
• 15 sec "Oo..." and 
• 5 sec "mmmm…"

Period: 3-15 times

Benefits: For insomnia, sound sleep, Meditation

7. Meditation/Shavasan:

Mudra: Do not apply any mudra

Method: I will take it in detail later on. Just lie down like a dead body, close your eyes and relax.

Period: 5 to 15 minutes

Wisdom Pointer:

• Being healthy is one of the surest outcome of these above pranayama.
• Breath is the bridge between the body-mind and soul. If we do these pranayama’s and shavasana with awareness, you can connect with your real permanent self.