Bhastrika Bhastrika is the first among seven recommended pranayamas.

Bhastrika translates to bellows breath as this pranayama involves deep and forceful inhalataion and exhalation that mimics the forceful air intake and exhaust of bellows. Benefits of Bhastrika: Bhastrika invigorates the mind instantly. 2 minutes on Bhastrika would take away all your gloom and revitalize you. Regular practice of Bhastrika makes heart, lungs and mind healthier and improves the overall metabolism. Bhastrika works wonders for all mental afflictions like depression, Parkinsons disease and Paralysis etc and is also beneficial for migraine. Precautions: Pranayama should be done on empty stomach. Having a gap of 5 hours after a full meal is advised. For this reason, Best time for pranayam is early morning after freshening up. Those suffering from heart disease or high blood pressure should do Bhastrika at an easy and slow pace. Bhastrika, done close to bedtime might rejuvenate your mind enough to keep you awake for some time. How much of Bhastrika: Recommended duration for Bhastrika is 2 minutes to 5 minutes. However, beginners should do only as much as possible and build strength gradually. To start with, 30 seconds of Bhastrika followed with one small break and another 30 seconds of Bhastrika is considered optimal. Increase these times gradually to reach total of 2-5 Minutes of Bhastrika. Never exceed your limitations and take a break as soon as you feel tired or light-headed.

How To Do Bhastrika:

Sit comfortably but erect; either in Sukhasana or Padmasana. If either of these is not possible; you might use a chair with straight back. Either way, keep your back straight and eyes closed.

Breathe in through nose forcefully Youll feel your diaphragm expand and move down thus forcing abdomen out, this will be followed by your chest expanding, followed by uprise of collar bone. At this time, there is no more space for air and your lungs are fully expanded. Hold your breath for a fraction of second and breathe out through your nostrils forcefully, but uniformly. Collar bone will drop first, followed by chest deflating and abdomen getting pulled in with deflation of diaphragm. Repeat the process. Continue for as long as you comfortably can, while remaining within suggested time limits of 2-5 minutes.

Kapalabhati

Daily practice of Pranayama includes 7 breathing exercises spanning over 20 minutes. Nevertheless, if you have to choose only one Pranayama out of recommended seven Kapalbhati is the winner hands-down. Benefits of Kapalbhati: Kapalbhati is described as the cure-all remedy available to mankind that works by harmonizing all bodily functions. When done correctly, Kapalbhati is known to have worked well towards cure and better management of obesity, allergic problems, asthma, sinusitis, snoring, gastric problems, cirrhosis of liver, hepatitis, diabetes, prostate problems, uterus lumps, tremors of all kind, high blood pressure, higher triglycerides, all cancers and AIDS.

Kapalbhati mimics the rapid contraction and expansion of abdominal muscles experienced in whole hearted belly-ripping laughter. Laughter is long known to cure or manage many diseases. Thus, regular practise of kapalbhati provides similar or better benefits to a good laugh. Again, 5-10 minutes of kapalbhati multiplies manifold the benefits of laughter lasting a few seconds. All benefits quoted here are from Swami Ramdevs various sessions and patient testimonials televised live so, it is certainly worth trying before dismissing it as tall claims for one simple breathing exercise. Precautions: Pranayama should be done on empty stomach. Having a gap of 5 hours after a full meal is advised. For this reason, Best time for pranayama is early morning after freshening up. pregnant women should avoid Kapalbhati. Those suffering from heart disease, general weakness or high blood pressure should do Kapalbhati at an easy and slow pace. Same goes for women going through menstruation period. How much of kapalbhati: Recommended duration for kapalbhati is 2 minutes to 5 minutes. However, beginners should do only as much as possible and build strength gradually. To start with, 30 seconds of kapalbhati followed with one small break and another 30 seconds of kapalbhati is considered optimal. Increase these times gradually to reach total of 2-5 Minutes of kapalbhati. Never exceed your limitations and take a break as soon as you feel tired or light-headed. How much of kapalbhati: Recommended duration for kapalbhati is 5 minutes to 10 minutes. Nonetheless, beginners should do only as much as possible and build strength gradually. 1 Minute of kapalbhati is enough to start with. Beginners should aim to do 60 repetitions of kapalbhati every minute. A small break after 30 repetitions of kapalbhati followed by another 30 repetitions is advised. Increase these times gradually to reach total of 5-10 Minutes of kapalbhati. Never exceed your limitations and take a break as soon as you feel tired or light-headed. How To Do Kapalbhati:

Sit comfortably but erect; either in Sukhasana or Padmasana. If either of these is not possible; you might use a chair with straight back. Either way, keep your back straight and eyes closed. Exhale forcefully through nose. You should feel your abdominal muscles contract and pull in. Without any delay and effort, let your lungs expand and fill in with air naturally. Exhale forcefully as earlier. Repeat this cycle upto 30 times at the rate of one cycle every second. Take a small break and repeat 30 times again. Gradually, increase the repeatitions and frequency. After some expreience, kapalbhati at a frequency of 90 cycles per minute upto 10 minutes is done easily.

Bahya Pranayama Bahya pranayama is the 3rd one among recommended 7 breathing exercises. 20 minutes is all it takes to complete these 7 exercises. Bahya pranayama should be done immediately after kapalbhati pranayama as two of these work in synergy to complement each others effects. Benefits of Bahya pranayama: Bahya pranayama is beneficial for all abdominal problems like constipation, irregular stools, heartburn etc. Done properly, it also works well on hernia, urinary diseases, prostate problems, Uterine prolapse and blocked fallopian tubes. Bahya pranayama is also known to work well towards better management and cure of all types of Diabetes. Precautions: Pranayama should be done on empty stomach. Having a gap of 5 hours after a full meal is advised. For this reason, Best time for pranayama is early morning after freshening up.

Pranayama should be done on empty stomach. Having a gap of 5 hours after a full meal is advised. For this reason, Best time for pranayama is early morning after freshening up. Heart patients and those with Colitis should NOT do Bahya pranayama. High BP (blood pressure) patients may do this pranayama only if there BP is in control with medications that too only once lasting 10-15 seconds. If the BP is not in control, they too should avoid this. How much of Bahya Pranayama: Bahya Pranayama should be done at least 3 times by everybody to maintain good health. However, those suffering from abdominal problems except colitis, hernia, urinary diseases, prostate problems, uterine prolapse, blocked fallopian tubes and diabetes may do this pranayama up to 21 times. Start with 3 repetitions of Bahya pranayama and increase gradually to desired number of repetitions. Never go beyond your physical limits and stop as soon as you feel tired. How to do Bahya Pranayama: Sit comfortably but erect; either in Sukhasana or Padmasana. If either of these is not possible; you might use a chair with straight back. Either way, keep your back straight and eyes closed. Breathe in through nose forcefully Youll feel your diaphragm expand and move down thus forcing abdomen out, this will be followed by your chest expanding, followed by rising up of collar bone. At this time, there is no more space for air and your lungs are fully expanded. Hold your breath for a fraction of second and breathe out through your nostrils forcefully, but uniformly. Collar bone will drop first, followed by chest deflating and abdomen getting pulled in with deflation of diaphragm. At this point, hold your breath out and apply three physical locks known as bandhas in given order to retain this position. Mula bandha: Also known as root lock as it involves contraction and lifting up of body from the anus to the navel towards the spine. The muscle contracted is neither the anal sphincter nor the muscle that controls urination, but the muscle equidistant between the two. 2. Uddiyana Bandha: Also known as abdominal lock. Pull your stomach in and up under the rib cage such that stomach and back seem to touch each other from inside. 3. Jalandhar Bandha: Drop down head slightly to touch your chin to the chest as if trying to look at your feet while pushing tongue against the palate in mouth. Wait for a few seconds. Then breathe in deeply releasing all three locks in reverse order of locking. Repeat as many times as comfortable while remaining within the suggested number of repetitions. 1.

Anuloma Viloma Pranayama Albert Einstein said, There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle. It is indeed miraculous that a vital but disregarded practice of breathing, when done consciously can yield so much with such little time investment. Pranayama is the art of conscious breathing. All it takes is a small investment of 20 minutes a day to reap the amazing benefits that practice of pranayama has to offer. Anulom Vilom(alternate breathing) pranayama entails breathing in and out from alternate nostrils at an easy pace, thus using both nostrils simultaneously (Most humans use only 1 nostril for breathing that alternates every 2-4 hours). Benefits of Anulom Vilom pranayama: Anulom Vilom pranayama influences all heart functions. It is known to remove blockages from clogged arteries and lower cholesterol as well as triglycerides. Not only Anulom Vilom controls high blood pressure, but cures it permanently. This pranayama works wonders on all conditions related to nervous system. Depression, migraine, paralysis, Parkinsons disease, brain injuries, tremors and all neuropathies are amenable to cure with this potent breathing exercise. Autoimmune diseases like arthritis, even in advanced form including degenerated cartilage, bent ligaments, changed Synovial fluid and deformed extremities respond well to Anulom Vilom. Vericose veins, sinusitis, sneezing, allergies as well as snoring go away with regular practice of this breathing exercise. Precautions: Pranayama should be done on empty stomach. Having a gap of 5 hours after a full meal is advised. For this reason, Best time for pranayama is early morning after freshening up.

Pranayama should be done on empty stomach. Having a gap of 5 hours after a full meal is advised. For this reason, Best time for pranayama is early morning after freshening up. There are no restrictions for Anulom Vilom pranayama . Everybody can do it. However, never go beyond your physical limits and stop as soon as you feel tired. How much of Anulom Vilom Pranayama: Start with 3 minutes of Anulom Vilom pranayama. Gradually take it up to 5-10 minutes to maintain good health. Those seeking to cure a medical condition may do it up to 20 minutes. How to do Anulom Vilom Pranayama: Sit comfortably but erect; either in Sukhasana or Padmasana. If either of these is not possible; you might use a chair with straight back. Either way, keep your back straight and eyes closed. Close right nostril with right thumb and breathe in easily from left nostril. Close left nostril with ring and middle finger of right hand and exhale from right nostril uniformly. With left nostril closed, Inhale from right nostril. Close right nostril and breathe out from left nostril. Repeat for as long as comfortable while remaining within the suggested time limits. Here is a visual demonstration of Anulom Vilom pranayama by Swami Ramdev.

Brahmari Pranayama Good things come in small packages! Indeed they do Since there is no other way to describe an uncomplicated breathing exercise that assures to take away all your stresses, expand positive energy, boost concentration and enhance self confidence all within a short span of 2 minutes. Bhramari (bee buzz) pranayama is the wonderful breathing exercise that promises all these and more . Pranayama is the art of conscious breathing that involves 7 simple breathing exercises. All it takes is a small investment of 20 minutes a day to reap the amazing benefits that practice of pranayama has to offer. Benefits of Bhramari pranayama: Bhramari pranayama channelizes the life sustaining force of breath towards stability and strength of nervous system. This pranayama promises to replace pessimism with optimism, help regain lost confidence, erase all stresses and boost concentration. As such, it is extremely beneficial for students and creative people engaged in writing, poetry, art, music, design and software development etc. Bhramari pranayama also works exceedingly well towards lowering high blood pressure, opening clogged arteries and better management of all heart troubles. Bhramari pranayama in pregnancy: Bhramari pranayama is known to take away stress and strain of pregnancy and make it easier and safer. A study to gauge the effect of Bhramari pranayam on pregnant women was conducted in 1993. The outcomes are given below. Complete article is available here. Brahmari pranayama vibrates the whole brain. Vibration of the cerebral cortex sends impulses to the hypothalamus which has the capacity to control the pituitary gland- the master of all glands. In this way, brahmari done regularly for only a few minutes daily throughout pregnancy keeps the endocrinal system regulated to maintain the pregnancy successfully. The hypothalamus also sends impulses to the sympathetic and parasympathetic nervous systems. Thus, brahmari done during pregnancy and the first stage of labour tunes the whole neuro-endocrinal system to function in a harmonious and synchronised way, and may facilitate easy and trouble-free childbirth. Precautions: Pranayama should be done on empty stomach. Having a gap of 5 hours after a full meal is advised. For this reason, Best time for pranayama is early morning after freshening up. Pranayama should be done on empty stomach. Having a gap of 5 hours after a full meal is advised. For this reason, Best time for pranayama is early morning after freshening up.

Just like Anulom Vilom pranayama, there are no restrictions for Bhramari pranayama. Everybody can do it. However, make sure to never go beyond your physical limits and stop as soon as you feel tired or light headed. How much of Bhramari Pranayama: Start with 5 repetitions of Bhramari pranayama, which should take around 2 minutes to complete. Gradually take it up to 1030 repetitions as per your comfort level and available time. How to do Bhramari Pranayama: Sit comfortably but erect; either in Sukhasana or Padmasana. If either of these is not possible; you might use a chair with straight back. Either way, keep your back straight and eyes closed. Cover both ears by pressing the small flap (closest to ear opening) against ear with both thumbs. Close both eyes with bottom three fingers, middle finger at depression where eyes and nose meet, index finger above eyebrows(See Image Below). Inhale slowly through both nostrils to lungs capacity. Exhale through both nostrils, making sound like a buzzing bee. Repeat for as long as comfortable while remaining within the suggested limits.

Udgeeth pranayama Udgeeth pranayama is the 6th among recommended 7 simple breathing exercises that daily practice of Pranayama involves. Pranayama is the art of conscious breathing. All it takes is a small investment of 20 minutes a day to reap the amazing benefits that practice of pranayama has to offer. Udgeeth entails primordial sound reverberations to resonate and awaken mind to its inherent, immense potential. Mind, awakened and aware of its potential, is capable of realizing whatever it focuses on. Thus, it is imperative to focus only on the desired end result during pranayama practice. Benefits of Udgeeth pranayama: At physical level, Udgeeth pranayama is good to cure insomnia, depression, lack of concentration and other mind related issues. However, real benefits of Udgeeth are realized at a different level. Udgeeth involves chating of AUM(OM) with each exhalation lasting upto 20 seconds. In 1998, scientists discovered that earth is relentlessly producing a sound; a hum, inaudible to human ears yet detected by seismometers. Earth is apparently singing a tune that is always present, yet, can only be heard by those who know. It is believed that Sun, as well as other planets are also singing the tune that resonate with earths song. So, earths song in effect is the universal symphony. Mark Morford noted that earths constant humming resonates with divine sound of AUM (See below). The 2008 article is available here.

The vibrations created with chanting of OM in Udgeeth, thus resonate with the primeval vibrations of universe connecting you to the source The universe and when you are one with the source, you can ask for whatever your heart desires and it would be given. Precautions: All pranayama should be done on empty stomach. Having a gap of 5 hours after a full meal is advised. For this reason, Best time for pranayama is early morning after freshening up. There are no restrictions for Anulom Vilom pranayama . Everybody can do it. However, never go beyond your physical limits and stop as soon as you feel tired. There are no restrictions for Udgeeth pranayama . Everybody can do it for any duration of time. How much of Udgeeth Pranayama: Start with 2 minutes of Udgeeth pranayama to maintain good health. 1 repetition takes anywhere from 15-20 seconds: thus, 6-8 repetitions are good to start with. Upper limit on Udgeeth is defined only by your physical limitations and available time.

Ancient Indian saints were known to practice Bhramari and Udgeeth for upto 18 hours a day towards the goal of spiritual awakening. You may do Udgeeth for as long as you are comfortable doing so. How to do Udgeeth: Sit comfortably but erect; either in Sukhasana or Padmasana. If either of these is not possible; you might use a chair with straight back. If a chair is not feasible either, doing it lying down works fine as well. Either way, keep your back straight and eyes closed. Inhale slowly through both nostrils to lungs capacity. While exhaling, chant Oooooooo..mm. This chanting of Aum or Om vibrates, awakens and energizes the mind. The approximate ratio of O and M should be 6:1. Repeat the cycle of inhalation and exhalation at least 3 times.

Ujjayi pranayama Ujjayi pranayama is the last, but not the least, among recommended 7 simple breathing exercises that daily practice of Pranayama involves. Pranayama is the art of conscious breathing. All it takes is a small investment of 20 minutes a day to reap the amazing benefits that practice of pranayama has to offer. Benefits of Ujjayi pranayama: Ujjayi Pranayama invloves constriction of throat during inhalation. The sound, heat and vibrations generated due to the constriction work on thyroid gland to restore it to its healthy state. As thyroid controls how quickly the body burns energy, makes proteins, and controls how sensitive the body should be to other hormones, a healthy thyroid is imperative for an overall healthy body. Thyroid gland also plays a vital role in controlling metabolism(BMR), thus, Ujjayi pranayama may indirectly help both overweight and underweight practitioners to achieve a desirable, healthier weight.

Ujjayi pranayama, in due course of time, also cures the problem of snoring and in doing so, might save some relationships Besides all these benefits, Ujjayi pranayama is extremely efective in management of Asthma as well as all issues related to heart. It also works well on Tonsillitis and might help avoid a tonsillectomy. Precautions: All pranayama should be done on empty stomach. Having a gap of 5 hours after a full meal is advised. For this reason, Best time for pranayama is early morning after freshening up. Besides being on empty stomach, there are no other restrictions for Ujjayi pranayama. Everybody can do it under certain limits explained in next section. Nevertheless, those suffering from Asthma should take it easy and progress gradually, and comfortably. How much of Ujjayi Pranayama: To maintain good health, start with 3 repetitions of Ujjayi pranayama and increase the repetitions slowly, and comfortably, upto a maximum of 11. It is easy to do 3 repetitions in less than 2 minutes. During early days of Ujjayi practice, mild coughing sensation is normal and expected but it would go away soon. Nothing to be worried about. Those seeking a cure for problems referred above should start with 3 repetitions like everybody else but try to reach upto 11, comfortable repetitions soon. How to do Ujjayi: Sit comfortably but erect; either in Sukhasana or Padmasana. If either of these is not possible; you might use a chair with straight back. If a chair is not feasible either, doing it lying down works fine as well. Either way, keep your back straight and eyes closed. Constrict your throat to lengthen and lighten the inhalation. Now, inhalation would produce a sound like ujjayi sound. Producing the ujjayi sound, inhale slowly, through both nostrils to lungs capacity. While exhaling, close right nostril with right thumb and exhale through left nostril only. Repeat this cycle at least 3 times.