This document outlines an 8th experiment involving various pranayama techniques including akar, omkar, nadishuddhi, bhastrika, and others. It provides detailed procedures, timings, and respiratory practices aimed at relaxation and balance. A weekly chart is included to guide the execution of techniques for optimal results.

1. Experiment No - 8
Performing Akar, Omkar, Nadishuddhi, Bhastrika,
Anulom Vilom, Kapalbhati, Bhramari, Sheetali
Pranayama, Short Breath, and Long Breath
Dr. Chandrakant P. Divate
Materials Needed: 1) Yoga mat 2) Comfortable clothing
Procedure:
1) Start: Sit comfortably in a quiet space. Close your eyes and focus on your breath for 2-3 minutes.

2. Phase 1: Preparation
• Find a quiet and comfortable space to practice.
• Sit in a comfortable position Padmasan, Siddhasan, Vajrasan.
• Close your eyes and take a few moments to settle in, focusing on your breath.
Padmasan
Siddhasan Vajrasan

3. Inhale/श्वासः
2-3 Second
1. Short Breath (लघुश्वसन)
Exhale/ निःश्वासं
2-3 Second
Repeat for 5 Times

4. Inhale/श्वासः
4 Second
2. Long Breath(दीर्घश्वसन)
Exhale/ निःश्वासं
8 Second
Repeat for 5-10 Times

5. Inhale/श्वासः
4 Second
3. Akar (अकार)
Exhale by mouth
with sound ‘ ’
अ
8 Second
Repeat for 5-10 Times
अ
अ
अ
अ
अ
अ
अ


6. Inhale/श्वासः
4 Second
3. Akar (अकार)
Exhale by mouth
with sound ‘ ’
अ
8 Second
Repeat for 5-10 Times
अ
अ
अ
अ
अ
अ
अ

7. Inhale/श्वासः
4 Second
4. Nadishuddhi (नाडीशुद्धि):
Repeat for 5-10 Times
Exhale/ निःश्वासं
8 Second
Close/ बंद
4 Seconds (optional)

8. Inhale/श्वासः
4 Second
5. Anulom Vilom (अनुलोम विलोम):
Repeat for 5-10 Times
Exhale/ निःश्वासं
8 Second
Close/ बंद
4 Seconds (optional)

9. 6. Bhastrika (भस्त्रिका)
Repeat for 10 Times

10. 7. Omkar (ओंकार)
Inhale/श्वासः
4 Second
Exhale by mouth with
sound ‘’ 8 Second
Repeat for 5 Times




 


11. 8. Kapalbhati (कपालभाति)
Repeat for 10 Times

12. 9. Sheetali (शीतली)
Repeat for 5 Times

13. 10. Bhramari (भ्रामरी)
Repeat for 5 Times

14. 15. Shavasana- शवासन

15. Weekly Pranayam Chart for Relaxation
Day Pranayama Techniques
Duration
(Minutes)
Comments
Day 1
- Akar (5 mins)
- Omkar (5 mins)
10 Focus on sound and vibration.
Day 2 - Nadishuddhi (10 mins) 10
Alternate nostril breathing for
balance.
Day 3
- Bhastrika (5 mins)
- Anulom Vilom (5 mins)
10
Energize with Bhastrika, balance
with Anulom Vilom.
Day 4
- Kapalbhati (5 mins)
- Bhramari (5 mins)
10
Cleanse with Kapalbhati, relax with
Bhramari.
Day 5
- Sheetali (5 mins)
- Short Breath (5 mins)
10
Cool down with Sheetali, energize
with Short Breath.
Day 6
- Long Breath (5 mins)
- Omkar (5 mins)
10
Deep relaxation and calming
practice.
Day 7
Combination of Techniques
- Nadishuddhi (5 mins)
- Anulom Vilom (5 mins)
10
A balanced session to conclude the
week.