The document provides an overview of pranayam (yogic breathing techniques) including: 1) It defines key terms like puraka (inhalation), kumbhaka (retention), and rechaka (exhalation) and explains how the breath is visualized as filling and emptying the body like a pot. 2) It describes the benefits of pranayam such as activating the life force energy (prana), improving oxygen flow, reducing stress, and quieting the mind. 3) It discusses the nadis (energy channels) and chakras (energy centers) that pranayam influences, and how freely flowing prana leads to

1.
Pranayam
101
Version 5d – 11/23//2011

3. 24
minutes
of
Yoga
• h6ps://www.youtube.com/watch?
v=pruHKYyVrN4
• Or
• h"p://&nyurl.com/24Yoga

4. Prologue

5. How
to
get
started?
• Slow
and
steady
• CriJque
• Observe
and
criJque
• Q&A
• Discuss
the
mind
• Make
it
2-­‐way
• IteraJve
Improvement

6. What
is
Prana?
• The
energy
that
fills
every
cell
of
the
body
and
as
such,
not
confined
to
the
body,
but
extending
outside
the
body
too!
• As
per
Yoga
Vasistha
-­‐
the
pole
of
prana,
which
extends
beyond
the
body,
reaches
a
distance
of
approximately
twelve
inches.
The
term
given
for
this
is
"vadasanta“

7. Terminologies
for
Pranayam
• "Puraka"
is
loosely
translated
as
"inhala&on",
but
it
literally
means
"filling.
"
This
filling
process
commences
twelve
inches
away
from
the
body.
Therefore,
mental
visualiza&on
is
involved
in
the
procedure
of
puraka.
• "Kumbhaka"
means
"pot.
"
You
might
understand
this
defini&on
more
clearly
if
you
visualize
your
body
to
be
a
pot
which
you
are
filling
up
un&l
it
becomes
completely
full.
When
this
filling
is
accomplished,
like
a
pot
with
its
cover
on
top,
the
breath
is
held,
(shut
in,
so
to
speak)
like
a
pot
that
holds
grains.
• rechaka"
(a
word
that
sounds
similar
to
the
English
synonym
for
vomi&ng,
"retching")
is
usually
translated
as
exhala&on,
but
is
more
correctly
understood
to
mean
"holding
the
pot
empty.
"
In
other
words,
the
breath
is
not
only
expelled,
but
also
held
outside.

8. As
per
Hatha
Yoga
pracJJoners
• All
Pranayam
is
KUMBHAKA
• These
yogis
say
that
when
the
Pranayam
is
performed,
the
holding
of
the
breath
outside
is
the
very
thing
that
ac&vates
the
prana
• This
is
the
reason
the
various
yoga
scriptures
men&on
that
the
breath
should
be
held
"as
long
as
possible”
• There
are
eight
kambakas
men&oned
in
the
scriptures:
sahita,
surya
bhedana,
bhramari
ujjayi,
murccha,
sitali,
bhastrika,
and
kavali.
• kevali,
there
is
complete
suspension
of
breath,
and
thus,
no
inhala&on
or
exhala&on

9. Pranayam
&
Benefits
–
Pranayam
=
Prana
acJvaJon
(Life
giving
energy)
• Patanjali
couple
thousand
years
ago
• Maybe
psychological
• Much
of
this
is
based
upon
Ramdev
Guru’s
Pranayam
DVD
• ScienJfic
ExplanaJon
– Stress,
we
breathe
incorrectly
– Pranayam
=>
we
focus
on
the
breathing
– Oxyen
gets
pumped
throughout
our
body,
brain
and
leads
to
healing
– Health
through
breathing
– Quietens
the
mind
– RejuvenaJon
of
health

10. Snaking
the
pipes
/
NADIs
• Nāḍi
(the
Sanskrit
for
"tube,
pipe")
are
the
channels
through
which,
in
tradiJonal
Indian
medicine
and
spiritual
science,
the
energies
of
the
subtle
body
are
said
to
flow.
They
connect
at
special
points
of
intensity
called
chakras.
• There
are
three
primary
nadis;
ida,
pingala,
and
sushuma.
• Various
condiJons
can
be
diagnosed
as
problems
along
the
flow
of
an
individual
nadi,
and
various
techniques
may
be
used
to
free
the
flow
of
energy.
• The
energy
flow
is
to
all
the
chakras
of
the
body
• What
did
OSHO
say?
– DefiniJon
of
Moksha
– Takes
us
to
the
life
source

11. Chakras
–
abiliJes
and
qualiJes
• Seven
Primary
Chakras
• Each
chakra
relates
strongly
to
a
specific
part
of
the
body,
specific
emoJons,
mental,
and
spiritual
concerns
•
Sahasrara,
Agnya,
Vishuddhi,
Annahata,
Manipura,
Swadhistana,
Muladhara
• Each
govern
our
abiliJes,
qualiJes
and
health
• Hundreds
of
secondary
chakras,
used
during
accupuncture.
• The
secondary
chakra
points
are
influenced
with
acJon
and
physicality
while
the
seven
primary
chakras
deal
with
emoJons
and
spirituality.
• The
primary
chakras
influence
your
health
greatly,
the
health
concerns
related
to
them
are
caused
by
an
unbalance
in
the
chakra
itself,
from
an
emoJonal
or
spiritual
cause,
which
then
manifests
into
a
physical
ailment.
• Chakra
Healing
.

12. Name of the Chakra Visual Picture Health and Quality Influences
Transpersonal Chakra Located4-5 fingers above the
head.
Connection to one's Higher Self.
Sahasrara / Crown
Chakra
Linked to Pituary Gland
release of karma, connection into
the greater world
Ajna / Third Eye Chakra Linked to Pineal Gland
Inner Guidance, Intuitive,
Understand Big Picture
Vishuddha / Throat
Chakra
Linked to Thyroid Gland
Self-expression and
communication
Anahata / Heart Chakra Linked to Thymus
Passion, Compassion, Devotion
and
Unconditional Love
Manipura / Solar Plexus
Chakra
Linked to Islets of Langerhans
(Digestion)
Personal power,
Will and Autonomy
Swadhisthana / Sacral
Chakra
Genitourinary system
joy, enthusiasm, grace and
accept change
Muladhara / Base or
Root Chakra (last bone
in spinal cord *coccyx*)
Adrenal medulla
sexuality, stability, emotion,
Survival instincts
Hundreds of Meridian
Chakras -
Secondary chakra points that
influence action and physicality

13. Kundalini
• Kundalini
awakening
-­‐
rises
from
muladhara
chakra
up
a
subtle
channel
at
the
base
of
the
spine
merging
with
the
sahasrara,
or
crown
chakra.
• The
awakening
of
the
Kundalini
shows
itself
as
"awakening
of
inner
knowledge"
and
brings
with
itself
pure
joy,
pure
knowledge
and
pure
love.
• With
awakening
of
the
Kundalini
our
consciousness
expands
and
we
become
more
aware
of
the
truth
• A
spiritual
master
who
walked
this
path
before
is
required
to
guide
the
aspirant.

14. Side-­‐effects
and
cauJons
• No
side
effects
• Do
it
on
an
empty
stomach
• Heart
/
BP
/
Hernia
need
to
be
careful
with
some
exercises
• Do
not
do
on
a
full
stomach

15. ConsideraJons
-­‐
What
should
the
mind
think?
• Focus
on
the
breathing
• Do
not
think
of
worldly
issues,
things
to
do
• When
you
breathe
out
think
that
all
your
negaJve
energies
and
impuriJes
of
the
body
are
being
released
• When
you
breathe
in
think
that
everything
good
around
us
in
this
world,
the
spiritual
energy
is
coming
into
us
• Keep
your
eyes
closed,
shut
out
the
world
throughout
the
process
• Internalize,
internalize,
internalize
• OSHO
“Try
to
go
to
the
source
of
life”
• A
good
session
for
me
is
when
the
mind
is
completely
blank
–
lost
in
nothingness

16. Pranayam
The
AcJvaJon
of
Life
Giving
Energy
Nine
Exercises

17. Ramdev
Guru’s
Video
h6ps://www.youtube.com/watch?v=HFkui4Hl5AY
Pranayam Video time Minimum Duration Max Duration
1 Bhastrika Pranayam 7:20 2 minutes 5 minutes
2 KapalBhati Pranayam 12:21 5 minutes (30 times) 15 to 25 minutes
3 Ujjayi Pranayam 1:00 2 times a day Do it 7, 11 to 21 times
4 Bahya Pranayam 25:45 25:45 5 times 11 times (15 seconds each)
In winter do it 21 times - total
of 5 minutes
5 Anulom-Vilom Pranayam 29:35
10 minutes
12 times one side and 12 times
other side
6 Bhrahmri Pranayam 42 5 times – lasting 5 minutes 5 times
7 Udgeeth Pranayam 49:22 5 times

18. Make
a
wish
while
doing
it
–
Invoke
the
spiritual
energy

19. Ramdev
Guru’s
Video
DIABETES
hDps://www.youtube.com/watch?v=tYTBsdnIUg8
Agneesar
Kriya
–
20th
minute
Accupressure
1
to
2
minutes

20. Ramdev
Guru’s
Video
Hair
loss
h6ps://www.youtube.com/watch?v=pB0ZGzkTNEc
h6ps://www.youtube.com/watch?v=7FQaEipoCA0
Divya
kesh
oil
Sarvang
Asan
+
Sirshana
Kapal
BahaR
and
Anulom
Vilom
for
10
to
15
minutes
Nails
rubbing
DIABETES
hDps://www.youtube.com/watch?v=tYTBsdnIUg8

21. Follow
the
video
for
the
next
few
• Summary
of
ALL
h6p://www.youtube.com/watch?v=amkJraCgIng
• Detailed
explanaJon
video
by
Ramdev
Guru
(Video
starts
aper
a
minute
of
blank
screen)
h6ps://www.youtube.com/watch?v=HFkui4Hl5AY

22. Bhastrika
–
• Bhastrika
BLACKSMITH’S
ROAR
• Vigorous
breathe
in
• Vigorous
breathe
out
• Don’t
hold
your
breath
• For
2
minutes
only
• For
a
healthy
heart
and
an
energized
mind

23. KapalbhaJ
(Skull
Bath
Literal)–
CYCLE
PUMP
30
Jmes
(Never
more
than
10
min)
• Procedure
:
Push
air
forcefully
in
and
out
like
a
cycle
pump.
Keep
doing
it
unJl
you
can
no
longer
let
air
out.
DO
NOT
breathe
in
unJl
this
happens.
• ONLY
EXHALE
30
&mes
or
for
2
minutes
• Benefits
:
Reduce
weight,
aabha,
tej,
obesity,
consJpaJon,
gastric,
acidity,
Croesus(liver),
hepaJJs
B,
uterus,
diabetes,
stomach
problems,
cholesterol,
allergic
problems,
asthma,
snoring,
concentraJon,
and
even
cancer
and
AIDS.
• Tips
:
heart
and
high
BP
paJents,
and
weak
people
do
it
slowly.
• You
may
need
a
Jssue
• Related
to
acJvaJon
of
the
muladhara
chakra
• Brain
cells
are
bathed
in
prana,
and
enJre
skull
feels
like
it
is
"shining.
If
that
does
not
happen,
there
is
no
kapalabhaJ.

24. 21
Jmes
Ujjai
–TIGERS
ROAR
/
Ocean
sound
• Tighten
throat,
Constrict
throat
• breathe
in
sound
–
feel
the
breath
at
your
throat
• Push
your
head
down,
• Release
the
breathe
through
the
lep
nostril
(by
closingRight)
• h6ps://www.youtube.com/watch?v=fCg-­‐ECeKjtg
• Press
the
accupuncture
point

25. Bahya
Pranayam
3
Jmes
(11
Jmes
max)
• Watch
the
video
for
clarity
• Bahya
Pranayam
Procedure
:
Breathe
in
gently,
Breathe
air
out
with
some
intensity,
hear
the
sound
compress
your
stomach
and
lip
it
towards
your
chest,
bring
your
chin
down
to
the
pit
which
is
at
base
of
throat,
squeeze
stomach
completely
and
hold
for
a
while.
then
release
chin,
breathe
in
slowly
and
relax
• Benefits
:
stomach(udar),
hernia,
urinal,
uterus
• Tips
:
not
for
heart
and
high
BP
paJents
• It
is
marked
by
suspension
or
retenJon
of
the
breathing
process
aper
exhalaJon
of
breath
and
applying
mahabandha.
•
A
Mahabandha
(a
bandha
stands
for
a
physical
lock
to
control
the
flow
of
prana
)
is
comprised
of
three
bandhas.
Namely
– Jalandhur
Bandha
(
touching
the
chin
on
the
pit
located
near
the
base
of
throat);
– Uddiyana
Bandha
(
pulling
the
stomach
in
so
as
to
touch
the
back))
and
– Mula
bandha
(pulling
up
the
peridieum
by
contracJng
the
anus
and
Jghtening
of
the
lower
abdomen)
• In
Mahabandha
,all
these
three
bandhas
are
applied
together.

26. Anulom
Vilom
–
10
minutes
/
12
Jmes
one
side,
12
Jmes
other
• Procedure
:
Hold
your
right
nasal
with
thumb,
breathe
in
from
lep.
Now
open
right
nasal
and
close
lep
nasal
with
middle
and
ring
finger
and
breathe
out
from
right
nasal.
Now
breathe
in
from
right
nasal.
Now
close
right
nasal
and
open
lep
and
breathe
out
and
in
from
lep
nasal.
and
so
on.
• Never
have
both
fingers
covering
your
nostrils
at
the
same
Jme
• Benefits
:
heart,
high
BP,
heart
blockage,
vat-­‐cuf-­‐pit,
arthriJs,
carJlage,
bent
ligaments,
sinual
fluid
reduced,
parkinson,
paralysis,
neural
related,
depression,
migraine
pain,
asthma,
sinus,
allergy
• Tips
:
breathe
into
lungs
not
to
stomach.
no
organ
in
stomach
• While
you
do
this
Pranayam
visualize
that
the
Divine
power
and
the
Divine
knowledge
is
being
bestowed
upon
you
in
the
process.
The
pracJce
of
this
Pranayam
for
5
minutes
a
day
will
result
in
acJvaJon
of
the
Muladhar
Chakra
(Root
Chakra)
causing
the
arousal
of
Kundalini
power
(dormant
serpenJne
power
located
on
the
root
chakra).
• The
arousal
of
Kundalini
power
results
from
the
arousal
of
Sushumna
nadi
(the
central
energy
meridian)
as
a
consequence
of
repeated
rubbing
and
churning
of
the
breath
in
the
Ida
(lep
meridien)
and
Pingla(right
meridian)
Nadis
.
The
pracJce
of
AVP
for
a
period
of
three
to
four
months
can
open
up
thirty
to
forty
percent
of
the
heart
arteries’
blockages.
• Supposed
to
help
get
to
nir-­‐vichar,
the
thoughtless
state
of
mind
–
that
will
point
us
eventually
to
the
life
source

27. Brahmri
–
5
Jmes,
lasJng
10
minutes
(BUMBLE
BEE
MMMmm)
• Bhrahmri
(BUMBLE
BEE)
Procedure
:
Close
ears
with
thumb,
index
finger
on
forehead,
and
middle
finger
on
base
of
nose
touching
eyes.
Using
ring
finger
to
close
right
hand
side
nostril,
and
breathe
in
through
the
lep.
Close
the
lep
now
with
the
ring
finger
and
breathe
out
through
the
right
nostril
while
making
a
deep
mmmm
sounds.
Breathe
in
through
right
nostril.
And
now
breathe
out
through
lep
nostril
while
humming
like
a
bee.
Mmmmmm
• Focus
on
the
color
pa"erns
if
any
inside
your
thoughtless
dark
mind
• Benefits
:
tension,
hypertension,
high
BP,
heart,
heart
blockage,
paralysis,
migraine
pain,
confidence,
concentraJon
• This
Pranayam
acJvates
the
third
eye
chakra
so
important
for
gesng
the
power
of
telepathy,
clairvoyance.
• It
facilitates
concentraJon,
is
an
aid
to
meditaJon.
This
is
also
true
of
ujjayi
kumbhaka.

28. Udgeeth
–
5
Jmes
(sit
in
mudra)
• Udgeeth
Procedure
:
Breathe
in
deeply,
and
chant
'Om'kar.
OOOOOOm
(
long
O
and
small
m
).
• When
done
rub
your
hands
Jll
it
feels
warm
and
take
to
your
eyes
and
focus
on
the
blank
mind
• Benefits
:
meditaJon

29. The
following
is
not
in
Ramdev
Guru’s
video

30. My
Sequence
(first
5
are
as
per
Ramdev
Guru’s
video)
Pranayam Video
time
Minimum Duration Max Duration
1 KapalBhati Pranayam 12:21 12:21 5 minutes 10 minutes
2 Bahya Pranayam 25:45 25:45 3 times 11 times (15 seconds each)
In winter do it 21 times - total of 5
minutes
3 Anulom-Vilom Pranayam 29:35 12 times one side and 12 times
other side
4 Bhrahmri Pranayam
(our technique differs slightly)
42 5 times – lasting 5 minutes 5 times
5 Udgeeth Pranayam 49:22 5 times
6 Ujayi Pranayam
(our technique differs)
Set of three
7 Bhastrika Pranayam
8 OM Chanting 3 times
9 Breathing variations

31. Ujjai
–TIGERS
ROAR
/
Ocean
sound
9
x3
(5,5,5,1)
• Hand
PosiJon
9
Jmes
–
Follow
pa6ern
• Second
Hand
PosiJon
–
9
Jmes
again
• Third
Hand
PosiJon
–
9
Jmes
again
• Yoga
+
Pranayam
• Helps
concentrate
on
the
breathing
• Make
sure
you
feel
the
breathe
in
the
throat
• Make
sure
your
mouth
is
shut
• Impact
–
The
most
effecJve
Pranayam
for
thyroid
problems
is
Ujjayi.
• It
acts
on
the
throat
area
and
its
relaxing
and
sJmulaJng
effects
are
most
probably
due
to
sJmulaJon
of
ancient
reflex
pathways
within
the
throat
area,
which
are
controlled
by
the
brainstem
and
hypothalamus.
This
pracJce
also
gives
us
direct
access
into
the
pranic
and
psychic
net
work,
the
substructure
of
metabolic
acJvity.

32. Bhastrika
–
Blacksmith’s
roar
–
18
x
3
Followed
by
Om
3-­‐5
Jmes
• Bhastrika
BLACKSMITH’S
ROAR
• Procedure
:
Boxing
–
Breathe
in
when
you
kick
out,
breathe
out
when
you
kick
in
• The
breathe
should
be
rhythmic
–
equally
divided
• No
pause
in
between
• Benefits
:
heart,
lungs,
brain,
depression,
migraine,
paralysis,
neural
system,
aabha
• This
kicking
up
and
down
helps
a
deep
breathing
pa6ern
• This
should
generate
heat,
is
almost
an
aerobic
workout
• So
while
kalpalabhaR
is
strictly
a
purificatory
exercise
meant
for
the
brain
cells,
bhastrika
is
a
Pranayam
exercise
intended
to
cause
a
stream
of
prana
to
flow,
and
specifically,
to
cause
prana
to
f
low
through
the
sushuana
nadi.
• Once
done
–
say
OM
3-­‐5
Jmes.
– Breathe
in
slowly,
followed
by
loooong
OM,
stressing
on
every
single
syllable

33. Breathing
VariaJon
for
empJness
• 20
*
36
*
36
• Repeat
2
more
Jmes
• 10
slow
breathes
• Rest
in
Shavasana
for
5
minutes

34. QuesJons

35. Any
negaJve
effects
• What
happens
when
we
stop
the
pracJce
• If
we
reverse
the
breathing
pa6ern
is
it
harmful

36. Can
I
pracJce
only
a
subset
• Yes
• Be6er
to
follow
the
sequence
though
• Watch
out
for
any
changes
to
your
health
pa6ern

37. So
hum
• h6p://www.youtube.com/watch?
v=38vYfQWa_ek
• Gyan
MUdra

38. Epilogue

39. Constant
pracJce
is
a
must
• Fix
a
Jme
of
day
• Try
to
pracJce
at
least
4-­‐6
Jmes
a
week
• Give
it
Jme
–
the
results
don’t
happen
in
a
day,
but
be
cognizant
of
any
changes
• Do
not
give
up
the
pracJce
unless
you
find
something
different
that
you
want
to
try
out
• Keep
a
watch
on
your
health
pa6erns,
and
if
you
noJce
any
aberraJons,
cease
and
desist
• Stay
posiJve
and
use
this
Jme
to
meditate,
internalize
and
think
of
posiJve
things
• Consider
doing
some
simple
yoga
as
well
(see
details
on
next
slide)
• Skip
any
parJcular
one
that
causes
bodily
discomfort

40. Video
for
doing
Yoga
Asanas
• If
you
want
to
do
Yoga
–
Video
starts
at
35
seconds
• h6ps://www.youtube.com/watch?
v=HFkui4Hl5AY

53. Chakras
–
ImaginaJon/
MeditaJon
• Chakra
MeditaJon
Techniques
The
chakras
should
be
in
harmony
with
each
other,
not
too
closed
or
too
open
for
the
opJmum
balance
in
our
lives,
there
are
various
meditaJon
techniques
in
use
that
help
to
balance
our
chakras.
Some
people
like
to
use
crystals
in
conjuncJon
with
the
chakras,
placing
parJcular
crystals
on
specific
points
to
enhance
or
heal.
This
can
be
either
using
crystals
of
the
same
colour
as
the
chakra
to
recharge
it
or
using
stones
like
clear
quartz
to
purify
the
point.
Chakra
MeditaJon
Techniques
The
Space
Suit
One
of
the
first
exercises
to
try
is
to
put
on
a
'space
suit'.
This
is
a
way
of
forming
a
protecJve
layer
around
you,
forJfying
your
aura
to
reflect
negaJve
energies.
To
do
this,
relax
and
imagine
that
you
can
'see'/feel
your
aura
moving
and
pulsing
around
you,
try
and
form
this
into
shapes
likes
walls,
shields,
overalls.
Some
like
to
imagine
it
more
as
donning
a
suit
of
armour
or
pulling
on
a
pair
of
overalls.
Chakra
MeditaJon
Techniques
Energy
Apples
Concentrate
on
whatever
chakra
you
wish
to
energise,
try
to
imagine
a
small
pulse
that
grows
in
mass
and
colour.
Now
sweep
your
hand
over
the
area
scooping
some
of
the
mass
in
your
hand.
Concentrate
on
this
mass
using
both
hands
to
shape
it
into
a
ball
whilst
visualising
your
desires
(you
should
feel
the
increase
of
energy
in
your
fingerJps).
Some
people
then
like
to
'eat'
this
energy
as
though
it
were
an
apple,
others
like
to
sweep
it
back
over
the
chakra
they
borrowed
it
from
and
feel
it
being
reabsorbed,
others
again
like
to
make
a
wish
and
blow
on
it
feeling
it
disappear
into
the
world.
Chakra
MeditaJon
Techniques
The
Body
Lie
on
the
ground
in
a
relaxed
posiJon
and
let
thoughts
of
everyday
life
dissolve.
Try
and
tune
into
your
aura
encasing
you
in
swirling
strands
of
energy,
then
concentrate
on
the
red
chakra,
feel
it
grow
and
open
up
colouring
your
enJre
aura
with
its
reddish
haze.
Then
move
onto
your
orange
chakra,
feeling
it
open
up
unJl
the
red
in
your
aura
is
replaced
by
orange,
conJnue
through
each
of
your
chakras
unJl
you
come
to
the
white
chakra
this
is
also
known
as
the
many
coloured
lotus,
imagine
this
opening
up
and
pouring
white
light
into
your
aura
making
you
feel
completely
purified
and
re-­‐energised

54. Backpocket

55. Murccha
• A
very
challenging
kumbhaka
prac&ce
is
"murccha",
which
literally
means
"fain&ng.
"
Here
you
are
instructed
to
hold
the
breath
un&l
you
faint.
If
you
approach
murccha
with
the
courageous
aetude
of
"yes,
I
am
prepared
to
hold
the
breath
un&l
I
pass
out,
"
it's
possible
for
you
to
discover
that
power
in
you
which
makes
you
stop
and
breathe.
You
can
only
discover
it
if
you
are
really
and
truly
prepared
to
hold
the
breath
un&l
you
pass
out.
You
are
not
a"emp&ng
suicide.
You
are
just
looking
to
discover
prana.
You
hold
the
breath,
and
suddenly,
just
before
passing
out,
something
beyond
the
'me'
steps
in,
takes
your
hand
away
from
the
nose,
and
makes
you
take
a
breath
of
air.
• Don't
cheat
yourself
by
calling
this
a
reflex
ac&on.
What
exactly
is
it
that
makes
you
stop?
It's
not
fear.
Fear
is
something
which
you
would
have
to
introduce.
We
are
talking
about
something
which
comes
of
its
own
accord.
If
you
are
prepared
to
hold
the
breath
un&l
you
faint,
un&l
tomorrow
morning
if
necessary,
then
you
will
witness
something
which
springs
up
and
stops
you.
What
exactly
is
that?
• Perhaps
you
can
see
the
similarity
of
this
ques&on
and
the
ques&on
that's
been
asked
about
sleep.
That
is,
in
the
waking
state,
I
am
aware
of...
this
world,
and
in
the
deep
sleep
state
I
am
not
aware
of
anything.
In
medita&on,
it
is
possible
to
see
that
there
is
a
threshold.
How
do
I
slip
from
here
to
there?
If
I
can
see
that
for
one
split
second,
that's
medita&on,
and
there
is
samadhi
.
In
the
same
way,
what
exactly
is
that
which
stops
me
from
holding
the
breath?
If
that
stage
can
be
reached
without
passing
out,
you
have
come
face
to
face
with
the
power
they
call
"prana.
"

56. Surya-­‐bhedana
• The
intent
of
prac&cing
the
next
one,
Surya-­‐
bhedana,
is
very
apparent
by
a
transla&on
of
the
Sanskrit.
"Surya"
means
"the
solar
force"
and
"bhedana"
"to
pierce",
literally
meaning,
"to
break
open
the
shell
of
the
solar
fire.
"
The
texts
give
the
instruc&on
to
inhale
through
one
nostril,
and
then
hold
the
breath
un&l
perspira&on
is
dropping
from
the
body.

57. RaJos
explained
• Some
yoga
books
give
a
quite
specific
ra&o
for
the
amount
of
&me
one
spends
on
the
inhala&on,
reten&on,
and
exhala&on.
These
books
say
to
inhale
for
a
a
count
of
four,
hold
for
a
count
of
sixteen,
and
exhale
for
a
count
of
eight
.
However,
it's
best
not
to
start
out
trying
to
emulate
this
model.
You
should
begin
prac&cing
without
worrying
about
any
of
that.
The
four-­‐
sixteen-­‐eight
ra&o
was
given
by
the
yogis,
because
it
is
a
very
close
approxima&on
of
the
rhythm
which
is
most
natural.
Aker
prac&cing
the
exercise
for
some&me,
you
will
probably
find
that
you
were
already
doing
the
four-­‐sixteen-­‐eight
ra&on
without
even
being
aware
of
it.

58. Sitali
Kumbhaka
• A
transla&on
of
'sitali
kumbhaka',
"cooling",
reveals
the
benefit
is
to
cool
the
body.
It
will
also
temporarily
relieve
thirst.
Sitali
kumbhaka
will
be
easier
to
learn
if
you
stand
in
front
of
a
mirror.
S&ck
out
your
tongue,
and
roll
the
tongue
into
a
tube.
If
you
are
confused
as
to
what
to
do,
find
someone
who
can
demonstrate
what
the
curled
tongue
is
supposed
to
look
like,
or
find
a
picture
in
a
Hatha
yoga
book,
and
looking
into
the
mirror,
imitate
it.
once
you
get
the
hang
of
curling
the
tongue,
you
will
be
able
to
form
the
tube
with
your
tongue
without
having
to
think
about
what
to
do.
At
this
point,
breathe
through
the
"tube"
which
you
make
by
curling
the
tongue,
and
as
you
breathe
through
the
tongue,
concentrate
on
the
solar-­‐plexus.
It
should
be
easier
to
concentrate
on
the
solar
plexus
doing
sitali
than
doing
other
kumbhakas,
because
one
tends
to
feel
pressure
in
the
neck
when
breathing
through
the
nose.
With
sitali,
the
pathway
feels
more
open,
so
that
the
sense
of
blockage
from
tension
in
the
neck
is
diminished.

59. An
exercise
to
try
• There
is
another
exercise
that
you
should
try
before
proceeding.
Here
are
the
rules
of
the
game.
Sit
up
straight,
but
again,
comfortably
and
relaxed.
You
are
going
to
use
the
fingers
of
the
right
hand
to
close
the
nostrils:
The
thumb
will
close
the
right
nostril,
and
the
ring
and
li"le
fingers
will
close
the
lek
nostril.
The
other
two
fingers
usually
are
rested
on
the
palm
(some
people
prefer
to
rest
them
on
the
space
between
the
eyebrows).
Even
while
the
nostrils
are
kept
open
during
this
exercise
it
will
be
best
not
to
en&rely
remove
the
fingers
from
the
wings
of
the
nostrils.
In
other
words,
as
you
perform
this
prac&ce,
breathing
in
and
out
the
lek
and
right
nostrils
variously
in
a
changing
pa"ern,
you
will
do
so
without
taking
the
hand
away
from
the
nose.
So,
if
the
right
arm
gets
fa&gued,
use
your
lek
arm.
• To
begin,
inhale
through
the
lek
nostril,
and
as
you
fill
up,
the
abdomen
will
expand
outwards.
Exhale
through
the
right
nostril,
and
as
you
exhale,
pull
the
abdomen
back
as
far
as
it
will
go.
Inhale
through
the
right
nostril,
expanding
the
abdomen
outwards,
filling
up.
Exhale
through
the
lek
nostril,
again
pulling
the
abdomen
back
as
far
as
it
will
go.
Now,
as
you
con&nue
in
this
fashion,
inhale
through
the
lek
nostril,
and
as
you
hold
the
breath,
concentrate
on
the
solar
plexus.
Hold
the
breath
as
long
as
is
comfortable.
Some
yoga
books
give
a
quite
specific
ra&o
for
the
amount
of
&me
one
spends
on
the
inhala&on,
reten&on,
and
exhala&on.
These
books
say
to
inhale
for
a
a
count
of
four,
hold
for
a
count
of
sixteen,
and
exhale
for
a
count
of
eight
.
However,
it's
best
not
to
start
out
trying
to
emulate
this
model.
You
should
begin
prac&cing
without
worrying
about
any
of
that.
The
four-­‐
sixteen-­‐eight
ra&o
was
given
by
the
yogis,
because
it
is
a
very
close
approxima&on
of
the
rhythm
which
is
most
natural.
Aker
prac&cing
the
exercise
for
some&me,
you
will
probably
find
that
you
were
already
doing
the
four-­‐sixteen-­‐eight
ra&on
without
even
being
aware
of
it.
• Now
add
one
more
step
to
this
exercise.
Aker
you
have
pulled
in
the
abdomen,
and
have
exhaled
completely,
let
go
of
the
abdomen,
and
hold
the
lungs
empty!
Try
not
to
create
any
unnecessary
tension.
There
will
be
some
tension
as
you
hold
the
lungs
empty.
Don't
worry
about
that.
There
is
no
danger
of
harming
yourself
as
long
as
you
are
the
only
person
that
is
holding
your
nostrils.
If
you
let
someone
else
hold
your
nostrils,
then,
of
course,
there
is
some
danger!
• Be
a"en&ve
to
what
happens
as
you
proceed.
It's
best
that
I
not
tell
you
where
to
fix
the
a"en&on,
because
a
sugges&on
of
that
kind
will
make
you
unnecessarily
tense.
What's
more,
if
I
tell
you
something
like
"fix
you
a"en&on
between
your
eyebrows",
or
give
you
a
how
to
visualize
the
prana,
or
where
to
visualize
it,
that
will
immediately
occupy
your
a"en&on
and
immediately
interfere
with
your
ability
to
hold
the
lungs
empty,
as
well
as
your
ability
to
watch
what
happens
as
you
do
so.
Be
like
a
child,
and
watch!

60. The Ajna chakra showing the two petals, the itara-
linga
(the upraised conical object in the triangle), and the
Pranava or Aum.