Shitali and Shitkari Pranayama

In Sanskrit, Shital means cool. Shitali and Shitkari  Pranayama cools the system, hence the name.

Duration – 3 to 4 Minutes

In these two Pranayama inhalation is done through mouth and not through nostrils without application of any Bandhas.

1. Sit in any Comfortable Asana (   Padmasana, ArdhaPadmasana and Vajrasana etc. )

2. keep your neck and back straight, open the mouth to form an ‘O’, push out the tongue and curl it lengthwise like a leaf.

3. Draw in air through it as if drinking with a straw and fill the lungs completely. The breath is moistened by passing through the curl of wet tongue.

4. After the full in breath, withdraw the tongue and close the mouth.

5. Lower the head and perform Jallandhar Bandha.

6. Hold the breath for ten to twenty seconds.

7. Exhale normally through nostrils and raising the head up.

For practicing Shitkari Pranayama, Tongue is not curled, instead kept flat and drawn out of the mouth. Rest of the stages is similar to Shitali Pranayama as stated above.

Benefits of Shitali and Shitkari Pranayama - These two Shitali and Shitkari Pranayama are exhilarating. They cool the system and soothe the eyes and ears. They are beneficial in cases of low fever and biliousness. They activate the liver and spleen, improve digestion and relieve thirst. They are beneficial in halitosis (bad breath, Dakar).

Ujjayi Pranayama

Duration – 3 to 4 Minutes

The prefix ‘Ud’ means upward or expanding, and ‘Jaya’ conquest. In Ujjayi Pranayama lungs are fully expanded with the chest thrust out like a mighty conqueror. There are many combination and complexities in this Pranayama, but a simple one is given below.

1. Sit in any Comfortable Asana (  Padmasana, ArdhaPadmasana and Vajrasana etc. )

2. Lower the head towards trunk for a while and lift inner (thoracic) frame of the chest towards the descending chin, rest the chin into the notch just above breastbone.

3. Exhale fully and than inhale deeply through nostrils with squeezing throat muscles & its breathing passage along with making a ‘Hissing’ sound.

4. Listen to the sound coming out of the throat attentively and maintain a rhythm throughout.

5. Exhale normally through both nostrils. Repeat the practice 3 times and relax.

Benefits of Ujjayi Pranayama - Those who have problems related to throat, like cough, shore throat, snoring, thyroid and shallow voice, are benefited by Ujjayi Pranayama. It reduces secretion of phlegm, (a thick viscous liquid secreted from respiratory system). It also reduces chest pain and the voice becomes melodious.

SuryaBhedi Pranayama

Duration – 3 to 4 Minutes

As the name suggests, Surya means Sun and Bhedi- is penetrating. The nerves (Nadi) of right nostrils is said to be Sun nerve and that of left as Moon nerve. “Ha” and “Tha” nerve or “Pingala” and “Ida” Nadi are also the same respectively and hence the Yoga Practice keeping them as central object of meditation called “Hatha Yoga”. They also represent hot and cold nature. Penetrating (Bhedna) them through regulated breathing, invigorates respective nerve currents. Surya-Bhedi performed in winte.

Caution - Yoga Aspirants who have history or complaint of High  blood pressure or any kind of cardiac problem, should not practice this Pranayama, or if want to practice, retain air ‘in’ mildly for little time.

1. Sit in any Comfortable Asana (  Padmasana, ArdhaPadmasana and Vajrasana etc. )

2. We make use of thumb and middle two fingers (Middle and index fingers) in regulating inhalation and exhalation through nostrils.

3. For practicing SuryaBhedi Pranayama, fully but gently close left nostril with the help of right two middle fingers.

4. Partially close right nostril with thumb and inhale deeply to capacity as if sucking a drink through straw.

5. Close both nostrils, retain air in, lock and then apply Jallandhar Bandha, (Draw your chin towards sternum notch, (KanthaKupa or throat pit) along with slightly bending head forward.

6. Maintain the posture for an affordable period and when needed raise head, open the lock and exhale through partially closed left nostril.

7. Remember to inhale and exhale through right and left nostrils respectively in every round of Surya Bhedi Pranayama.

8. Repeat the practice 3 times with little resting and breathing normally in between the two cycles. The process of breathing through nostrils is reversed while practicing Chandra Bhedi Pranayama.

Benefits of SuryaBhedi Pranayama – Surya Bhedi Pranayama increases heat in the body and digestive power. It soothes and invigorates the nerves and cleanses sinus. It is good for persons suffering from low blood pressure.

Bahya Pranayama

Bahya means out side (of body). Here it is retention of breathing out.

Duration – 3 to 5 Minutes

Caution

A. Yoga Aspirants who have history or complaint of High blood pressure or any kind of cardiac problem, should not attempt to practice this  Pranayama. Instead, they can pump stomach in and out while gently holding breath out (known as Agnisar Kriya, invigorates Jatharagnai-appetite). Both kinds of practices can be done alternatively (one after other) by regulars also.

B. Those who have chronic neck pain, should avoid straining neck and not bend the head to touch chin to throat pit at all. (Should skip to perform Jallandhar-Bandha)

1. Sit in any Comfortable Asana ( Padmasana, ArdhaPadmasana and Vajrasana etc. )

2. Inhale fully through nostrils, (simultaneously stretch body straight upright, elevate chest and hold the body in this posture) and exhale completely.

3. Hold the breath out for some time (to individual’s capacity) and apply three Bandha (locks) in sequence.

4. First apply Moola Bandha (Root Lock), means tighten and draw your anus upwards with the help of internal anal sphincter muscles, lock it (it is called Ashvini Mudra, like a staling horse).

5. Then apply Uddiyana Bandha, means draw your abdominal organs maximum towards lumber vertebras (with the help of vacuum so created by holding exhalation).

6. Finally the Jallandhar Bandha, means draw your chin towards sternum notch (or Kantha-kup, pit of throat) with slightly bending head downward. Hold the three Locks called Maha Bandha.

7. when practiced in tandem  for a while and when it is felt necessary to inhale, first raise your head up, loose down abdomen, inhale from nostrils deeply and  finally open Moola Bandha (relax anus).

8. Rest for a while and breathe normally 2-3 times before attempting next cycle of Bahya Pranayama.

9. While applying Jallandhar Bandha, don’t bend head much as it will induce a tendency to release Moola-Bandha; rather bring chin nearer to the center of Collar Bone. (You can slightly lift the thoracic frame also)

Benefits of Bahya Pranayama - Practicing Bahya Pranayama and Mastering over it is rejuvenating, enhances concentration level manifolds for supporting Meditation. Bahya Pranayama empowers the practitioner with enormous sitting capacity in meditating postures which leads to touch further dimensions of Yoga Practice. Wavering mind comes to rest, becomes composed and focused.

In physical terms, practice of Bahya Pranayama is beneficial in problems related to Piles, Fishers, Uterus, Diabetes, Thyroids, throat, prostate, regenerative organs and urinary disorders.

Note -1. It would be worthwhile to precisely explain here the working principle of Bandhas, Locks.

Prana is usually translated as breath, yet this is only one of the manifestations in the body. Ancient sages knew that all functions of the body were performed by five types of vital energy (Prana Vayu). These are known as…..

1. Prana: (Generic name) moves in the thoracic region and controls breathing.

2. Apana: moves in lower abdomen and controls elimination of urine, semen,  and faeces.

3. Samana: strokes the gastric fire s, aiding digestion and maintaining the harmonious functioning of the abdominal organs.

4. Udana: working through the throat, controls the vocal cord and the intake of food and air.

5. Vyana: pervades entire body, distributes the energy derived from food and breath to arteries, veins and nerves.

Though the vital force is one, but the emancipated sages designated it by various names as of the God is one but seen in different forms or names.

By applying different Bandhas during Pranayama, the corresponding regions of body are (separated and) locked and the vital force circulates within that region giving strength to it. That is how the efficacy of Bandhas can be explained.

2. Improper or even proper performance of Moola Bandha is gravely dangerous for ignorant aspirants for the reason that it increases the sexual retentive power which the practitioner is tempted to abuse. If he succumbs to this temptation, his dormant desires arouse and he becomes lethal like a sleeping serpent stirred by a stick. Improper performance of Uddiyana Bandha is likely to cause involuntary discharge of semen and hence the loss of vitality and good health. With the mastery of three Bandhas, the practitioner is at the cross roads of his destiny; one leads to Bhoga (enjoyments of slippery worldly pleasures, and miseries coupled to it) and the other to Yoga or the union with Supreme Soul (the beatitude). The choice is absolutely yours of course. It is better not to practice Bahya Pranayama than to abuse its resulting powers.

Therefore perform this Pranayama reverentially and knowledgeably for higher (spiritual) pursuits of life. That is the glory of Yoga and Yoga-Sadhana.

KapalBhati Pranayama

Duration – 8 to 10 Minutes

Caution – Yoga Aspirants who have history or complaint of High or low blood pressure, cardiac, slip disc problems shall exhale normally, perform the strokes slowly, take rest after 20 strokes and then go further. Healthy practitioners can do this  Pranayama continuously with their capacity.

1. Sit in any Comfortable Asana ( Padmasana, ArdhaPadmasana and Vajrasana etc.)

2. Novice may adopt Veetraga Mudra (Keeping right palm over left and placed comfortably  on lap below navel, (for example see Lord Mahaveera’s statue in meditating posture) and regulars can continue in Gyana Mudra.

3. Forcefully Exhalation from the both nostrils, when you exhale your abdomen should be more and more inside. In this way continue pumping of stomach synchronized with quick exhalation.

4. Kapal means skull (brain) and Bhati means gastric system, both are the effected body zones in this Pranayama.

5. Try not to allow movement of any organ of body like shoulders, head or chest other than stomach while performing KapalBhati.

6. Keep eyes gently closed and face relaxed, no tension whatsoever. Maintain the right meditative posture as it should be, awareness entirely focused on out going breath and it’s touching on the surface of nostrils outlet.

7. Effort is to be made for quick exhalations only, inhalation shall take place automatically, and no effort is required for that.

8. Keep shoulders and elbows relaxed to avoid movement. Do not sway, avoid twitching.

9. Perform each and every stroke completely, rhythmically and with equal pace (of almost one stroke a second), not too fast not too slow, allow the stomach to go in and out to capacity, then perform next one.

10. You can mentally count every stroke. Allow a pause of a split second to rest the stomach at the outer end of stroke. Awareness fully focused on exhalation.

11. If feel tired, rest for a while, breathe normally and than start further strokes to take place. You can change the sitting posture if legs get tired, but keep eyes closed.

12. Novice can feel little pain in upper back muscles at the beginning, but it will automatically subside after a few day’s of practice.

13. Perform within your capacity, don’t over work.

Benefits of KapalBhati Pranayama – KapalBhati Pranayama is capable of bringing revolutionary changes in practitioner’s life by purifying body and mind. It is said to be the nectar of life. Brings beauty to face, refreshes mind and stirs it to activity. Activate and invigorate the liver, spleen, pancreas and abdominal muscles and improve digestion system. Drain the sinus and stop the nose running.

KapalBhati helps in curing diabetes, thyroids, hernia, formation of all kinds of cyst anywhere in body, allergy, acidity, formation of bad cholesterol, thrombosis, crams, snoring, acidity, dyspepsia, constipation and all kinds of gastric ailments. It purifies and regulates blood circulatory system, trims down extra fat, brings a proper body weight and helps to overcome obesity.

Helps women in problems related to uterus, irregular menstruation cycle etc. All other benefits equaling jogging for a kilometer are also gained by regular practice of KapalBhati for 5-6 minutes.

Bhastrika Pranayama

Duration – 2 to 3 Minutes

In Sanskrit, Bhastrika means bellows or a flexible air bladder. In this Pranayama the in and out breaths sound like a blacksmith’s pair of manual ‘hearth bellows’.

Caution – Yoga Aspirants who have history or complaint of High or low  blood pressure or any kind of cardiac problem, shall breath normally and avoid putting any strain to  respiratory system. Do not practice for long.

1. Sit in any Comfortable Asana ( Padmasana, ArdhaPadmasana and Vajrasana etc.)

2. Inhale deeply to full capacity with expanding chest and exhale normally without retaining air in or out.

3. Do not inflate stomach or move shoulders at all. Inflate chest to full capacity up to diaphragm and sides of rib cage.

4. Keep mouth closed and don’t allow any tension or wrinkles to appear on face. Have a sense of easiness and tenderness and breathe with pleasure.

5. Practice Pranayama reverentially and with full self confidence. Keep spinal column vertically erected in a line and awareness totally focused on incoming and out going breath.

6. Perform in a rhythm and harmony, not too fast or not too slow. Relax after making 20 strokes. Breathe normally.

Benefits of Bhastrika Pranayama – Enhances body immune system, the internal resistance to fight ailments. Those who suffer often or even chronically from Colds, Sinus, Headache, Migraine, Asthma or any kind of respiratory problems, are benefited with regular practice of  Bhastrika Pranayama. Bhastrika invigorates Prana to activate entire body, but too many strokes are harmful as breathing is so forceful.

Advance Bhastrika Pranayama – After regular and prolonged practice of Bhastrika Pranayama, say for a year or so, involve rhyme (Mantra) “SO” in inhalation and “HUM” in exhalation. It will take the practitioner above physical aspect of Pranayama.

Relax after practicing Bhastrika Pranayama. Inhalation, exhalation and out-retention in the varied ratio of 1:2:4 or we can say 4:8:16 seconds or 6:12:24 seconds. 3 to 5 breaths or more as the time may permit, is advisable.

Notes - Pranayama is a method of controlling Pran, the life force through the regulation of breathing. It is the breathing process or the control of inhalation & exhalation and the retention of vital energy. The invisible vital energy or vital force is called in Sanskrit “Prana“. In Pranayama, we breathe approximately 4000 ml. of air which is 8 times of the normal breathing (500 ml.) All alveoli are opened, increasing the space 50 square meter i.e., 20 times of body surface. The lungs are made up of about 73 million cells (alveoli). In normal breathing only 20 million alveoli get opened, 53 million remain unutilized. Therefore, blood gets much less oxygen for purification and hence more diseases. It is how the enhancement of energy level and immune system of body and practicing Pranayama in oxygen rich (garden etc.) early morning can be explained.

The current of Prana is said to travel through (micro tubular organs) ‘ Ida’ (afferent) and ‘Pingala’ (efferent) path to stimulate the nerve centers in the spinal cord, mainly the ‘Anahata‘ which stimulate the lungs and thereby give energy to all other centers. According to Science of Yoga, all nerves currents and all molecular motions in the brain cells and nerve centers are caused by Prana.

(It may be interesting to know for the Yoga aspirants that fusing or mental repetition of a rhyme like ‘SO’ – ‘HUM’, ‘AUM’, AUM NAMO BHAGVATE VASUDEVAYA’, AUM NAMO NARAYANA BAHAVATE VASUDEVAYA’, ‘AUM NAMO SHIVAYA’, OR GAYATRI MANTRA’ with inhalations and exhalations; it becomes Sabija- Pranayama – Pranayama with seed. It helps Yoga practitioner in conquering the sense organs- becoming ‘Jitendriya‘ and taking him near to the Omniscience, God the creator of all beings.)

Pranayama

Pranayama is the fourth stage of Patangli Astanga Yoga. Pranayama derived from two Sanskrit words “Prana” (Life Force) and “Aayam” (Control).

Pranayama is the ability to control life’s forces through mastering the motion of breathe. Pranayama is specially retention of breathe inside or outside this is called Kumbhak. All other breathing practices not focusing on Kumbhaka are not considered Pranayama. Instead these are exercise for health and purity to the body.

Breathing exercise, or Pranayama are an important part of the practice of Yoga. They should always be done after the physical exercise why? Because the physical exercise have activated the muscle and warmed the blood, and now the blood should be purified by the breathing exercises. Purifying the breathe and body and activating the prana also work against negative ideas and desires.

After having conquered Asana, the next step is Pranayama and that is practiced by controlling the motion of inhalation and exhalation of breathing and suddenly halting and holding the air in or out of lungs.

Duration, place and frequency of above referred Pranayama   increases and become subtle with long practice. Here it refers to the time, the organs of body where the energy is focused and the frequency of each cycle of a particular Pranayama exercise.

The fourth kind of Pranayama (in which, it is objective, focused on a particular object or subject, within body or outward), takes the practitioner beyond the three.

“Each man has to begin from where he stands, must learn how to control things that are nearest to him. This body is nearest to us, nearer than anything in the world, and this mind is nearest to body. The Prana which is working this mind and body is the nearest to all the forces in the universe.”

All the exercises in this regard are aimed towards that Ayama (regulating)….. ……..holding a control over this energy means controlling every thing of inner nature. In a broader sense, Pranayama is energy consciousness…….

Thought is the finest and highest action of Prana. Purification of body & thoughts at the root level and instilling of steadiness of mind is the out come of Pranayama. After all a man is what he does and what he does is what he thinks. Purification of body and mind is implied in Pranayama…..

If any thing that can be termed as revolutionary in the entire history of human civilization, that can happen in a human life like touching of first human footstep on moon’s surface, it is “Pranayama”.

Do these Pranayama as sequence given below…..

1. Bhastrika Pranayama
2. KapalBhati Pranayama
3. Bahya Pranayama
4. Anuloma Viloma Pranayama
5. SuryaBhedi Pranayama
6. Ujjayi Pranayama
7. Shitali and Shitkari Pranayama
8. Bhramari Pranayama

Vajrasana ( Thunderbolt Posture )

Vajra means a flash of lightening with thunder of clouds and a diamond also, indicative of adamantine hardness. As the name suggests, it symbolizes that a Yogi can not be disturbed by any thing if sitting and meditating in perfect Vajrasana. This is Japans ‘Zen saints’ most preferred Posture, sitting on calves & heels. (Japanese, traditionally take their tea, breakfast and meals in this Asana).

Leaving the body free with head, neck & trunk of the body aligned straight right vertical, breathing freely and diaphragmatically, Perineum region touching the floor, eyes gently closed, face forward and gaze fixed on tip of the nose or in front, are the indications of perfect sitting posture. Asana is the foundation laid for meditation. Physically and mentally steady sitting meditative posture is only possible after having followed the principles of Yama and Niyama as it is almost impossible to meditate with a sick, impure, worrying and egoistic mind and body. In a broader sense, all the eight steps or organs of Yoga are practiced simultaneously. Any differentiation is only due to ignorance or at the initial stage of Yoga practice.

1. Be seated, preferably facing east (or north, as alternative) comfortably in any one of the meditative postures like Maitri Asana (Friendship Posture), Padmasana (Lotus Posture), Ardha Padmasana (Semi Lotus Posture), Swastic Asana (Auspicious Posture) or Vajrasana.

2. Eyes gently closed  and palms resting over knees, Thumb and index finger tips locked (Gyana-Mudra), spine, neck and head vertically erected and (Perineum, Pubis, Navel, Chin and Eyebrow center) aligned in a perfect straight line, shoulders and elbows relaxed, Gaze (insight) fixed over tip of the nose or in front (at the eye level).

3. Keep face forward, chest elevated and top of the head aligned parallel to roof, not tilted in any of the four sides. Face relaxed, awareness totally focused on slowly and freely breathing, state of the mind perfectly indrawn, thoughtless, steady and meditative.

Siddhasana

1. Right or left heel is placed below perineum (keeping a little pressure over it) and the other on pubic bone.

2.Moola Bandha is constantly applied in this posture for intense meditation or realization of Samadhi.

Ardhapadmasana ( Half Lotus Posture )

This is also an easy posture therefore recommended for beginners or novice Yoga practitioners.

1. It is like Padmasana with the only difference that one foot is placed over opposite thigh instead of both.

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