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Surya-bhedha Pranayama

"Surya Bheda Pranayama" - a breathing technique in which inhalation is done through the right nostril. so it is called as Right Nostril breathing or Revitalizing breath. Right nostril is Pingala Nadi, which represents physical energy and body. The breath through right nostril is important for many important metabolic processes. The purpose of the Right nostril breathing is to increase the Pranic energy , the physical energy, to revitalize the body. It increases the efficiency of digestive system, also boosts the nervous system, especially the sympathetic nervous system.

How to do it

Sit in a comfortable posture, keeping the head, neck and spine in a straight line.
Place the right thumb on the right nostril, the right index finger between the eyebrows and rest the middle finger against the left nostril.
Close the left nostril and slowly inhale through the right nostril, filling the lungs completely.
Close both nostrils and apply Jalandhara Bandha.
Lift the chin, keep the right nostril closed and exhale through the left nostril.
Try to gradually increase your period of breath retention.
Build up to ten repetitions of Surya Bheda in the beginning; eventually you may do forty repetitions.

Caution:

It enhances heat, so it should not be practice it to pacify these conditions, but those laden with bile should practice this exercise in moderation.
If you feel little bit of discomfort then you can reduce the ratio of breathing.
Under No circumstances the proportion of the breathing should be forced.
People who have undergone abdominal surgeries, heart surgeries, brain sugeries should consult the medical expert or consultant.
Please do not rush to increase the proportions, as it will not help, but trying to practice easy ratio (4:6 seconds) for little more time may help.

Benefits

When you inhale solely through the right nostril you generate heat energy which is sent out through your body.
Impurities are dispelled.
It helps your immune system in general.
It helps in gastric fire, cold and asthma.
It reduces wind and mucus and increases bile and digestive power.

UJJAYI PRANAYAMA

The word Ujjayi is divided as Ut + Jayi. However, it does not indicate declaration of any type of Jay i e winning. In this type of Pranayama, while performing Pooraka, due to the friction of air in the throat, a typical sound is created. (The sound is different from the sound emitted from the larynx) Hence, the Pranayama is termed as Ujjayi Pranayama. The meaning of the name has not been described anywhere. Instead of wasting time on finding out the meaning, it is beneficial to view the description of the performance.

Ujjayi is often called the "sounding" breath or "ocean sounding" breath, and somewhat irreverently as the "Darth Vader" breath. It involves constricting the back of the throat while breathing to create an "ah" sound -- thus the various "sounding" names.

How to do it

1. Come into a comfortable seated position with your spine erect, or lie down on your back. Begin taking long, slow, and deep breaths through the nostrils.

2. Allow the breath to be gentle and relaxed as you slightly contract the back of your throat creating a steady hissing sound as you breathe in and out. The sound need not be forced, but it should be loud enough so that if someone came close to you they would hear it.

3. Lengthen the inhalation and the exhalation as much as possible without creating tension anywhere in your body, and allow the sound of the breath to be continuous and smooth.

To help create the proper "ah" sound, hold your hand up to your mouth and exhale as if trying to fog a mirror. Inhale the same way. Notice how you constrict the back of the throat to create the fog effect. Now close your mouth and do the same thing while breathing through the nose.

Benefits

Focuses the mind
Increases mindfulness
Generates internal heat
It strengthens the nervous and digestive systems.
It is a powerful cure for phlegm.
It balances high blood pressure and the mind.
It removes mucus and relieves swelling of the tonsils, coughs and colds.
It makes the voice sweet and pacifies the mind.

When to do it

During asana practice
Before meditation
Anytime you want to concentrate

Bhastrika Pranayama

"Bhastrika" means the "bellows" in Sanskrit.Just as a blackcmith works his bellows, so are the abdominal muscles exercised during this practice in which air is forcefully drawn in and out.

How to do it

Sit straight in a comfortable posture. Padmasana is the best asana to adopt
Let the left hand rest on the left knee and place the right hand next to the nose.
Inhale and exhale quickly in short and shallow breaths through both nostrils from four to ten times.
Close off both nostrils and apply both Jalandhara and Moola Bandha while retaining the breath.
Raise your head and exhale through the right nostril to cool the body down.
Now apply Uddiyana Bandha directly after the exhalation.
Begin your practice with three rounds of ten pumpings and then very gradually work up to a maximum of eight rounds of a hundred pumpings.

Caution:

Extending a series for so long can also cause dizziness.
Comfort and not reckless excess should guide your motives and manner of doing.
Excess in practice may induce dizziness, drowsiness and loss of consciousness.

Benefits:

This pranayama makes you relaxed and revitalized.
It revives and stimulates the nervous system and the circulatory system.
Bhastrika breathing clears the mind of confusion and enhance your powers of focus.

Bhramari Pranayamas

In this breathing practice a soft "humming-bee" sound is produced during exhalation. So this pranyama is named Bhramari.

How to do it

Sit in a comfortable posture keeping the head, beck and spine erect.
Place the right thumb against the right nostril but do not close it.
Inhale slowly and deeply through both nostrils.
Press the right nostril with the right thumbs.
Retain the breath for a while, then exhale touching the lungs throat area and larynx.
While inhaling and exhaling, concentrate the conscious mind on the throat and produce a humming sound like the buzzing of a bee.

Caution:

Take care not to strain.

Benefits:

It makes the voice sweet and gently, and helps clarity of speech.
It is useful for hypertension and depression and aids brain cells.
Breathing becomes deep and subtle.
The extended exhalation in this breathing exercise is very good for pregnant women in preparation for labor.

Sheetali Pranayama

"Sheetali Pranayama" or "cooling breath" - a pranayama technique that lowers the body temperature by inhaling through the mouth while letting the breath flow in over the tongue.

How to do it

Sit in a comfortable posture, keeping the hands on the knees as a Gyana Mudra.

Extend the tongue and roll up each side to make a channel like a bird's beak.

Suck the air over the tongue and the fill the lungs completely.

The pressures on the diaphragm should extend down to the navel.

Withdraw the tongue and close the mouth.

Hold the breath for a while and then exhale gradually through the nostrils.

Continue this practice from one to five minutes.

Caution:

In order to be sure that the tongue remains moist, roll it back as far as possible against the palate.

Benefits:

Sheetali Pranayama quenches thirst.

It improves the efficiency of the liver and reduces bile.

It also reduces high blood pressure.

It increases coolness, brightness and peacefulness.

Blood is purified by Sitali pranayama.

It cures several fever

Sheetkari Pranayama

"Sheetkari Pranayama" - a breathing technique which involves hissing leading to a cooling effect upon the whole body.

How to do it

Sit upright in a comfortable posture, keeping the head, neck, and spine erect.

Place the hands in Gyana Mudra.

Open the lips and keep the teeth together.

Lightly press the tip of the tongue against the lower front teeth.

Inhale through the mouth over the tongue with a kind of hissing sound like the sound of the letter 's'.

After filling the lungs completely, close the mouth and exhale through both nostrils without retention.

Repeat five to ten times.

Caution:

In order to be sure that the tongue remains moist, roll it back as far as possible against the palate.

Benefits:

Sheetkari pranayama improves disposition, relieves hunger and thirst.

It also cools the body down.

It is highly recommended during a fast or to help endure very hot weather.

By the practice of Sitkari pranayama body temperature is decreased and comes to normality.

Practitioner becomes strong and beautiful.

It clears the complexion.

Murcha Pranayama

"Murcha" means "fainting" or "swooning breath" in which the breath is inhaled slowly and retained for an extended period.

How to do it

Sit as usual in a comfortable position with the head, neck and spine straight.

Concentrate the conscious mind between the eyebrows, which is called the centre of intuition.

Inhale gradually and deeply through the mouth.

Let the conscious mind merge into the center of intuition.

Touch the chin tightly to the throat cavity (jugular notch).

Relax the jalandhara bandha.

Then exhale slowly.

This creates a favourable experience, so it is called Moorccha Pranayama.

Begin with nine times and increase with time up to fifteen minutes.

Benefits:

This exercise promotes happiness of mind, achievement of bliss and removes lustfulness.

Mind and body becomes very light.

Body fats are removed.

Headache and weakness of muscles are cured.

Plavini(floating) Pranayama

Plavini is not so much a breathing technique for getting air into the lungs as an air-swallowing technique for getting air into the belly. By both swallowing air until the stomach is bloated, when it sounds something like a drum if tapped, and keeping the lungs almost fully inflated, one can float in water for an indefinite time if otherwise undisturbed. By retaining a prolonged full pause and exhaling and inhaling very slowly, one is able, with the aid of an air-filled stomach, to remain afloat with comfort. This method may be combined with mineral baths, hot baths or other bathing techniques designed for relaxing, and with various postures, such as the Fish Posture, which can be performed easily in water. However, plavini, like other breathing exercises, may also be practiced in a normal seated position. Whether the relaxation which comes from this exercise seems worth while is something you should judge for yourself. Those suffering from stomach gas pains should avoid this method, unless they also master ways for expelling air through the esophagus (by belching or eructation) or anus (after learning from posture exercises which most effectively achieve this end) as needed.