Kevala - Pranayama

To perform diaphragmatic or abdominal breathing, lie flat on the back keeping the legs together and arms at the sides, with the entire body relaxed. Then inhale slowly and deeply, simultaneously making the abdominal muscles move outwards to the maximum extent. Hold the breath for a while. Then exhale slowly and deeply allowing the abdominal muscles move inwards to the maximum extent. Concentrate on abdominal movement only, without moving the chest.

A) Sit in any comfortable posture and stretch both the hands in front and close the eyes. While slowly inhaling, count from one to four and raise both hands
above the head then hold the breath for two counts. While exhaling count one to six and bring down the arms to the original position and then hold the breath for two counts. Repeat the exercise four to six times.

B) Sit straight and keep the hands above the head in Namaskar Mudra. Elbows should be straight and the eyes closed. Now inhale for four counts, then hold the breath for two counts. Exhale for six counts and again hold the breath for two counts. This may be practiced four to six times.

C) Sit straight, keeping both the hands behind the shoulders and palms in the opposite directions. Try to keep the elbows straight upward and as far as possible, together with the chin a little low and eyes closed. Inhale for four counts. Then hold the breath for two counts. This exercise should be repeated 4-6 times.

Sit straight in any comfortable posture. Place the left hand on the left knee in Jnana Mudra and close the right nostril with the right thumb. Exhale and inhale rapidly through the left nostril at least 20 times by contracting and expanding the abdominal muscles. After that inhale slowly and deeply through the left nostril and then close the left nostril also. Perform Jalandhara and Moola Bandha simultaneously. Retain the breath as per your capacity. Perform Uddyana Bandha in the same continuation, closing the left nostril. Then repeat the same process with the right nostril.

Exhale and intake rapidly through the right nostril at least 20 times by contracting and expanding the abdominal muscles. Then inhale deeply, through the right nostril by closing the left one. Retain the breath inside and perform Jalandhara and Moola Bandha. Now release the Bandhas and exhale slowly through the left nostril by performing Uddiyana Bandha. This completes one round. Repeat the same, as per ones capacity 10-15 times.

A) Inhalation and exhalation by partially closing the glottis produce a frictional sound and it is called ujjayi. Sit erect in any comfortable meditative posture. Now inhale slowly and deeply through both the nostrils with a low uniform frictional sound through the glottis and expand the chest naturally. Hold the breath for some time. Then exhale through both the nostrils, taking double the time of inhalation giving the same frictional sound. Relax the chest simultaneously in a natural way. Complete the required number of rounds.

B) Sit erect in any meditative posture. Then inhale slowly and deeply through both the nostrils in a smooth, uniform manner in such a way that the inhaled air touches the throat, mucous membrane and the lungs. Then retain the breath by performing Jalandhara and Moola Bandhas and exhale through both nostrils slowly with frictional hissing sound performing Uddiyana Bandha. Pause for a few seconds. Repeat the cycles.

In Sheetali Pranayama, one should inhale the air through the mouth, especially through the tongue muscles which produces a cooling effect on the system.

To perform Sheetali, sit erect in any comfortable posture, keeping both palms on the knees. Close the eyes. Draw out the tongue about one inch from the lips. Roll it up from the sides to form a tube, like a bird’s beak. Then slowly and deeply suck the air through it and fill the lungs completely. After full inhalation, withdraw the tongue and close the mouth.

Perform Jalandhara Bandha and Moola Bandha simultaneously. Retain the breath inside for a while. Then release the bandhas and slowly exhale through both the nostrils. Complete the required number of rounds. Depending upon the condition of the patient, Sheetali can be performed without the bandhas.

Inhalation is through the mouth and has to produce a hissing sound, while sucking air over the tongue.
Sit erect in a comfortable position. Keep your hands and palms facing upwards. Slightly open the mouth keeping the lips open. Then slightly press the tip of the tongue in between the teeth and suck the air slowly through the mouth over the tongue with a “s-s” hissing sound. After sucking the air completely in, close the mouth and lower the head and perform Jalandhara and Moola Bandha simultaneously, retaining the breath as per ones capacity through both the nostrils. Sheetakari maybe performed without the bandhas.

Is also known as humming breath, as the sound produced during exhaling resembles the humming of a large bee and hence the names “Brahmari”

Sit erect in any comfortable meditation posture. Relax the body completely. Inhale slowly and deeply through both the nostrils. Inhalation should be clear, vibrating the throat area and giving a very smoothing effect to the whole nervous system. Then gently plug the ears with the corresponding index fingers and close the eyes. While exhaling produce a long and continuous humming sound that of a bee. Inhaling sound is difficult to make, but gradual practice leads to perfection. The sound and vibrations produced during Bhramari are absorbing and soothing. It makes and an impact on the mind producing peace and joy.

Technique: Assume the sitting posture. Contact the neck and the throat (glottis) and bring the head low. Press the chin firmly against the chest.

Technique: Press the lower abdominal muscles with the right heel and place the left heel at the root of the genital. Contract the anal muscles upward to the spine and fee the sensation that is drawn up.

Technique: This Bandha can be practiced in either standing posture or sitting posture. In the standing posture, place the hands slightly above the knees. Bend the body slightly forward. Keep legs apart. Exhale with full force. Now contract the abdomen and pull it upwards and backwards to the spine with the force of the navel and the diaphragm. The diaphragm will be pulled up and the abdominal wall will be pushed up to the back.