PRANAYAMA EXERCISES :

Bhastrika Pranayama –
1. Sit in a comfortable Yogic Asana.
2. Breathe in through both the nostrils forcefully, till the lungs are full and diaphragm is touched.
3. Breathe out also forcefully, but see that the abdominal cavity is not swelled.
This pranayama should be done for 2 to 3 minutes

Kapalbhati –
In this pranayama, the act of inspiration or breathing in is to be done with normal usual force but the act of exhalation has to be done with as much of force as is at your command. In doing so, the abdominal area, also makes inward & outward movements and considerable force is applied to the Manipura, Swadhishthana & Muladhara Chakras.
This Pranayama should be done for 5 to 10 minutes.

Bahya Pranayama-
1. Sit in Padmasana or Siddhasana.
2. Breathe out or expirate as much as possible.
3. Do Mulabandh, Uddiyanbandh & Jalandharbandh simultaneously keeping the breath out. Keep yourself in this position as long as you can.
4. When you desire to breath in, do so slowly, unlocking all the bandhas.
5. Begin breathing normally without retaining the breath in. Do this for 3 to 4 times.

Anuloma-Viloma Pranayama-
1. Close the right side nostril with the right hand thumb.
2. Inhale slowly through the left nostril till the lungs are filled.
3. Then close the left nostril with the middle and third fingers.
4. Open the right nostril and exhale through it.
5. Keep the left nostril closed with middle & third fingers & Inhale slowly through the right nostril till the lungs are filled.
6. Then close the right nostril with the right hand thumb.
7. Open the left nostril and exhale through it.
8. This is a practice of inhalation & exhalation alternatively through the right & left nostril, as indicated above with force should be done for min. 3 minutes. Repeat this exercise slowly in the beginning, and with practice, increase the speed.

Nadi Shodhan Pranayama –
1. Close right side nostril as explained to do in case of Anuloma-Viloma Pranayama
2. Inhale slowly through the left nostril as deeply as possible
3. Retain the inhaled air according to your capacity.
4. Do Mulabandha & Jalandhara bandh simultaneously.
5. After keeping yourself in this position unlock Jalandhara bandh & breathe out completely but slowly through the right side nostril.
6. Keep your breath out for some time and then inhale slowly through the right nostril.
7. Retain the inhaled air for sometime and then breathe out through the left nostril slowly but thoroughly.
Repeat the exercise as many times as you consistently can.

Bhramari Pranayama –
1. Breathe in till your lungs are full of air.
2. Close your ears with both the thumbs and eyes with the middle fingers of your hands on respective sides with little pressure.
3. Press forehead with both the index fingers lightly. Close both the eyes , then press the eyes & nose bridge from the side with the remaining fingers.
4. Concentrate your mind on Ajna Chakra (between eye brows) .Close your mouth.
5. Begin slowly exhaling, making buzzing sound of a bee with mental recital of “AUM”.
6. When the process of exhalation is complete the bee sound will stop for sometime.
Repeat the exercise 5 to 11 times according to your capacity.

Udgeet “OMKAR” Japa Pranayama –
After performance of the six pranayama mentioned above concentrate your mind on the respiration and mediate on the sacred Mantra “AUM”.
God has fashioned the shape of our brows like “AUM”. This body and the universal cosmic body are filled with this mantra. It is not the figure or expression of any individual thing, but it is a divine energy, which regulates the entire functioning of the universe.
Sit in Sukhasan, Siddhasan , Padamasan & with every act of breathing in & breathing out, mentally go on repeating the Mantra “AUM” . The speed of respiration should be so slow and subtle that you yourself also may not aware of sound .
Practice slowly so that a stage may reach when only one act of respiration takes one minute.