2. Definition
• Maharishi Patanjali defines Pranayama as “ Tasmin sati
svasa -prasvasa yorgati vicchhedah pranayama” Asana
having completed cessation of inhalation and exhalation
(Kevala Kumbhaka) is called as Pranayama
4. Surya Bhedana — Sun Cleaving Breath
Steps
to activate and energize the
PingalaNadi,
Purpose
5. Ujjayi — Victorious Breath
• Keep your mouth closed.
• Constrict your throat to the point that your
breathing makes a rushing noise, almost like
snoring.
• Control your breath with your diaphragm.
• Keep your inhalations and exhalations equal in
duration.
Steps
Purpose
02
To improve your concentration
6. Sitkari — Hissing Breath ( Cooling Breath)
1. Sit on the ground comfortably. (Sukhasana or Padmasana)
2. Keep breathing normally for a few minutes and relax.
3. Now touch upper and lower teeth together and touch your tongue
upwards.
4. Open your lips and start inhaling deeply which produces a hissing
sound.
5. Hold your breath for few seconds then exhale through the nose.
6. Remember that the duration of exhalation should be twice of the
inhalation.
7. Again inhale and exhale as per above steps. Repeat this for 10-15 times.
Steps:
Purpose:
to cool down the body
03
7. Sheetali — Beak Tongue Breath ( Icing Breath )
Purpose:
to relax muscles
04
Steps:
1. Sit any Comfortable Pose and Close your eyes.
2. Now place your hands on the knees i And leave your body loose.
3. Then take out the tongue and fold it like the shape of a tube or tube.
4. Then breathe slowly through the mouth through this tube.
5. Fill the stomach with air.
6. Now turn the tongue inward and close the mouth.
7. After this, by bending your neck forward, attach the front part of
your jaw to the chest.
8. Hold your breath by closing your mouth and nostril.
9. Now straighten the neck from the back and let the air out of the nose
8. Bhramari — Sound of Bee Breath
Purpose:
Steps:
Improve concentration and memory power
1. Sit in a quiet and well ventilated corner and close your eyes.
2. Place your index fingers on your ears right at the cartilage.
3. Breathe in and while breathing out press the cartilage with
your fingers. Keep the cartilage pressed while making a loud
humming sound like a bee.
4. Breathe in again and out and continue the same pattern for
around 6-7 times
05
9. Bhastrika — Bellows Breath
Purpose
Steps:
strengthen abdominal region
• Sit on the Padmasana (Lotus Pose) with the closed eyes.
• Take a deep breath in (inhale), filling the lungs with air.
• After that gently breathe out.
• In this inhaling and exhaling should take the same length of time-2.5
seconds to breathe in and 2.5 seconds to breathe out.
• While you breathe in (inhale) assume that you are taking in positive
energy and vibrations and that you are being energized by them.
• During breathe out (exhale), imagine that you are taking out all the toxins
from our body and find. (feel that during breathing out all the toxins
comes out through your breath)
06
10. Murchha — Fainting or Swooning Breath
Purpose
Steps
to enhance mental energy
•Sitting posture and body alignment
•First sit in any meditative postures like lotus pose.
•Next you have to relax the whole body , hand
resting
•on the knees and align your shoulders.
•Then align your head and the spine in one straight
line.
•Lastly you have to bring your attention to the
breath slowly until It becomes slow and deep.
07
11. Plavini — Floating Breath
Purpose
Steps:
1. Now take a deep breath in through nostrils and let it fills your
lungs and abdomen consecutively.
2. After complete inhalation, (Chin to chest lock) to hold the air
inside your belly as per your capacity. (Further, these inflated
organs increases the buoyancy of the body to float over water).
3. Now release Jalandhar Bandha by bringing your head up and
slowly expel the hold air from the abdomen through your
nostrils.
4. This is one round of Plavini. Repeat in this manner for 5 times
08
To improves the blood flow
12. Plavini — Floating Breath
Purpose
Steps:
1. Now take a deep breath in through nostrils and let it fills your
lungs and abdomen consecutively.
2. After complete inhalation, (Chin to chest lock) to hold the air
inside your belly as per your capacity. (Further, these inflated
organs increases the buoyancy of the body to float over water).
3. Now release Jalandhar Bandha by bringing your head up and
slowly expel the hold air from the abdomen through your
nostrils.
4. This is one round of Plavini. Repeat in this manner for 5 times
08
To improves the blood flow
