Seven Pranayams by Ramdev

Pranayam
1.Bhastrika Pranayam
Procedure : Sit in a comfortable Asana. Breathe in through
both the nostrils forcefully, till the lungs are full and
diaphragm is stretched. Then breathe out forcefully also.Take
deep breaths and then completely breathe out.
Duration :
2
mins
atleast.
5
mins
max.
Benefits : heart, lungs, brain, depression, migraine,
paralysis, neural system, aabha

Kapal Bhati Pranayam

2. Kapal Bhati Pranayam

Procedure : Push air forcefully out. Stomach will itself go in.
Duration : Start with 30 times or 1 min. increase upto 5 mins min. upto 10
mins
max.
Benefits : aabha, tej, obesity, constipation, gastric, acidity, Croesus(liver),
hepatitis B, uterus, diabetes, stomach problems, cholesterol, allergic problems,
asthma, snoring, concentration, and even cancer and AIDS.
Tips : heart and high BP patients, and weak people do it slowly.
Swamiji says "dharti ki sanjivini hai kapal-bhati pranayam" and that it "cures
all diseases of world".

Bahaya Pranayam

3. Bahaya Pranayam
Procedure : Breathe air out, touch chin to chest, squeeze
stomach completely and hold for a while. then release chin,
breathe
in
slowly.
Duration : 3 times to 5 times normally. max upto 11 times. and
extremely
max
upto
21
times
(in
winters).
Benefits
:
stomach(udar),
hernia,
urinal,
uterus
Tips : not for heart and high BP patients

Anulom Vilom Pranayam

4. Anulom Vilom Pranayam

Procedure : Hold your right nasal with thumb, breathe in from
left. Now open right nasal and close left nasal with middle and

ring finger and breathe out from right nasal. Now breathe in
from right nasal. Now close right nasal and open left and
breathe out and in from left nasal. and so on.
Duration
: atleast
10
mins.
Benefits : heart, high BP, heart blockage, vat-cuf-pit, arthritis,
cartilage, 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
absorb oxygen. Do not hurry. Do it slowly. Rest whenever
needed (in any pranayam).

Bharamari Pranayam

5. Bharamari Pranayam
Procedure : Close ears with thumb, index finger on forehead,
and rest three on base of nose touching eyes. Breathe in. And
now breathe out through nose while humming like a bee.
Duration
: 10
mins
Benefits : tension, hypertension, high BP, heart, heart blockage,
paralysis, migraine pain, confidence, concentration

Udgeeth Pranayam

6. Udgeeth Pranayam

Procedure : Inhalation and exhalation should be long, slow, soft and subtle.
Inhale slowly and when ready to exhale, chant Om slowly and steadily. With
practice, lengthen each breath to one-minute, that is, to say inhalation and
exhalation should total one-minute of time. Visualize the breath entering and
moving
inside
the
body.
Duration
: 10
mins
or
more
Benefits : Good for insomnia and for deepening the quality of sleep and
relieving bad dreams. Helps the mind to become one-pointed and facilitate the
practice of conscious sleep (Yoga Nidra).

Pranav Pranayam

7. Pranav Pranayam
Procedure : Close your eyes and sit quitely. Breathe in
naturally. Duration : 2-3 mins or more.

Purpose:
Spiritual development and to widen your perspective so that

you begin to realise the One In All and the All In One - the
constant universal vibration AUM/OM, which is found in every
single minutest atom.
Benefits : meditation

Seven Mudras
Gyan Mudra: In this position the fingers are held with the tip
of the index finger touching the tip of the thumb and the
remaining three fingers nearly straight--kind of like an "OK"
sign, except the palms of each hand are pointed up or front.
This mudra is good for: stresses and strains, insomnia, emotional
instability, indecisiveness, excessive anger, idleness, laziness,
indolence, and is a great help in increasing memory and I.Q. It can
help cure sleeplessness and get one off sleeping pills where these are
being taken.
There are a number of variations of this mudra for higher and higher
degrees of attainment e.g. Purna Gyan Mudra, Vairagya Mudra, Abhay
Mudra, Varad Mudra, Dhyan Mudra, Mahagyan Mudra. As one keeps
attaining higher and higher levels of the mind, the mudra's change.

Shunya Mudra: This helps those with impaired hearing. If there is

no physical defect, the mudra, if practiced regularly, can restore the
hearing power. Remarkably, it helps in getting rid of earaches within
minutes. It takes no mare than 2 to 3 minutes to get rid of most
earaches.
It helps in relieving the nausea and vomiting sensations felt while
driving on winding hilly curves or while taking off or landing in
aircrafts. It helps in many problems of vertigo.
The mudra should not be continued after the problem has been
removed.

Prithvi Mudra: Increases solidity in the body. Removes weakness,

lack of body solidity. Helps gain for underweights. chronic fatigue
and weakness

Varun Mudra: A miracle mudra for Skin problems, wrinkling, loss of

glow, dehydration, excessive body heat, blood disorders

Apan Mudra: Helps in purification of the body, urinary problems,

easy secretion of excreta, regulating menstruation and painless
discharge, easy child delivery, Piles, Diabetes and kidney disorders.
Caution: This Mudra should not be done by pregnant ladies before
completing 8 months. After that a 10 minutes practice 3 to 4 times a day will
ensure normal delivery

Apan-Vayu Mudra: This finger position works like an

injection in cases of a heart attack. Regular practice is an
insurance in preventing heart attacks, tacho-cardia,
palpitations, depressions, sinking feeling of the heart. Also
known as the Mritsanjivani Mudra for arresting heart attack.

Aakash Mudra: Helps to remove weakness of bones, hearing

deficiency.
Caution: This Mudra should not be done while walking

All Mudras

MUDRAS
What are Mudras? How do we define them?

As per Eastern philosophies and culture and Yogic

practices, 'Mudras' are systematic hand gestures. Literally, Mudra in Sanskrit means a
posture/seal.
More deeply, "closed electrical circuits" of the subtle channels in physical and etheric
bodies are also known as 'Mudras'.
Some Western writers have defined 'Mudra' as mystic hand gestures used to focus subtle
energy, transmit teachings through symbols and confer psychic protection.
Chogyam Trungpa says Mudra is "a symbol in the wider sense of gesture or
actionAlso it is a symbol expressed with the hands to state for oneself and others
the quality of different moments of meditation."
Leaving aside the complex definitions offered by various people and sects, we will
summarise to say that:
Mudras are a non-verbal mode of communication and self expression consisting of hand
gestures and finger postures. They retain the efficacy of the spoken word. It is an external
expression of inner resolve, suggesting that such non verbal communications are more
powerful than the spoken word.
In Yoga mudras denote the finger and hand gestures and movements used in the
performance of dances, rituals and rites and while engaging in spiritual exercises such as
meditation. Mudras symbolically express inner feelings and inner psychological states.
They also generate various qualities such as fearlessness, power, charity and peace in the
practitioner and to on-lookers.

The Gherand Sanhita and the Vajrayana Tantra advise that the Mudras are capable of
bestowing great powers and psychic abilities called "Siddhies" on their practitioners,
hence, their knowledge should not be conveyed to those steeped in sin, to those that are
not true to their word, to the skeptics and non believers, to heretics and insincere persons
and those who do not observe the precepts.
Mudras have therefore always been considered an esoteric science and even as of date
there are thousands of Mudras that are not available to the uninitiated (like in the Chen
Yen Buddhism or True Buddha Schools). However, besides the mudras providing
spiritual gains, there are mudras which are likewise of tremendous value in therapy.
Constant researches by the dedicated have brought a large number of these to the fore
although we still seem to be scratching the surface only of this sea of knowledge.
Also know the Seven Mudras Which Swami Ramdev
recommends with Pranayama

Most commonly known mudras and how they affect the body
Gyan Mudra: In this position the fingers are held with the
tip of the index finger touching the tip of the thumb and the
remaining three fingers nearly straight--kind of like an "OK"
sign, except the palms of each hand are pointed up or front.
This mudra is good for: stresses and strains, insomnia, emotional
instability, indecisiveness, excessive anger, idleness, laziness,
indolence, and is a great help in increasing memory and I.Q. It can
help cure sleeplessness and get one off sleeping pills where these are
being taken.
There are a number of variations of this mudra for higher and higher
degrees of attainment e.g. Purna Gyan Mudra, Vairagya Mudra, Abhay
Mudra, Varad Mudra, Dhyan Mudra, Mahagyan Mudra. As one keeps
attaining higher and higher levels of the mind, the mudra's change.

Vayu Mudra: This finger position is unbeatable in quickly

and effectively removing the accumulated wind in the
stomach. Depending on one's physiology, it may take
anywhere from 1 minute to 15 minutes or so to effectively
expel all accumulated wind in the stomach without the use of antiflatulants. Mudra should be stopped when the trouble abates.
It helps in alleviating all wind based aches and pains. Considering that
almost 80 % of the body's aches and pains are due to wind, the
practice of this Mudra is a must, before taking recourse to any other

treatment. It is very effective in Parkinson's disease (an ailment of the

nerves where the patients body, head and limbs shake uncontrollably).

Shunya Mudra: This helps those with impaired hearing. If

there is no physical defect, the mudra, if practiced regularly,
can restore the hearing power. Remarkably, it helps in
getting rid of earaches within minutes. It takes no mare
than 2 to 3 minutes to get rid of most earaches.
It helps in relieving the nausea and vomiting sensations felt while
driving on winding hilly curves or while taking off or landing in
aircrafts. It helps in many problems of vertigo.
The mudra should not be continued after the problem has been
removed.

Apan-Vayu Mudra: This finger position works like an

injection in cases of a heart attack. Regular practice is an
insurance in preventing heart attacks, tacho-cardia,
palpitations, depressions, sinking feeling of the heart. Also
known as the Mritsanjivani Mudra for arresting heart attack.

Pran Mudra: This finger position is an all time useful

Mudra and can be done for any length of time, any time,
any place and will only help in adding to the benefits. This is
the mudra which, along with the Apan Mudra, precedes any
efforts at higher meditation by the Yogis and saints. The mudra helps
to increase the Pran Shakti or the "Life force". It increases one's self
confidence. It helps the body in increasing it's vitality and sustenance
when deprived of food and water.
It helps in improving weak eyesight and quiescence (motionlessness)
of the eyes.
It supports any other treatment where the patient is short on
confidence.

Here are some more mudras which are useful in therapy. As

mentioned earlier there can be no end to the gains that may be
had from Mudras. While for most Mudras there are no
restrictions of posture and time, others should not be
performed without full knowledge. In some cases, practice for
longer periods or while in a different posture or at the wrong
time could even prove harmful.
Aatmanjali Mudra: Helps in centering the consciousness of the mind

Aakash Mudra: Helps to remove weakness of bones,

hearing deficiency.
Caution: This Mudra should not be done while walking

Apan Mudra: Helps in purification of the body, urinary

problems, easy secretion of excreta, regulating
menstruation and painless discharge, easy child delivery,
Piles, Diabetes and kidney disorders.
Caution: This Mudra should not be done by pregnant ladies before
completing 8 months. After that a 10 minutes practice 3 to 4 times a
day will ensure normal delivery

Girivar Mudra: urinary problems, purification of body

Shankh Mudra: Tone therapy, speech defects, Indigestion,

loss of appetite

Meao Mudra: Excellent in bringing the Blood Pressure to

normal from either high or low

Vyana Mudra: To be alternated with Meao Mudra for High B. P. only.

Ling Mudra: Generates heat in the body. It destroys

phlegm and helps in problems of colds, catarrh and coughs. It is
excellent when the body is cold due to shortage of cover in inimical
weather. This mudra must be performed under supervision or with full
knowledge.

Varun Mudra: A miracle mudra for Skin problems,

wrinkling, loss of glow, dehydration, excessive body heat,
blood disorders

Surabhi Mudra or the Dhenu Mudra: Is a very effective

and powerful Mudra. By itself this Mudra helps a sadhak (an
aspirant practitioner) to break any barriers which he may
face when on the thresh hold of samadhi (the ultimate
meditation).
In this Mudra the ethereal elements combine such as to magnify and
multiply their powers and produce powerful results on the body. Vayu
(Wind; symbolised by the first finger) meets Aakash (Ether;
symbolised by the middle finger), to stabilise the chakra (the circle) of
the universe. Again Prithvi (Earth; symbolised by the ring finger)
meets Jal (Water; symbolised by the small finger), to produce the
generative power of the universe.
With constant practice, this mudra helps to stabilise and bring in
resonance the Nabhi Chakra or the circle of the navel, so essential for
the ultimate elevation of the human mind and body. The mudra has 4
variations, each of which gives different results.

Vayu-Surabhi Mudra A variation of the basic Surabh Mudra, it helps

to eliminate all ailments resulting from the increase of wind in the
system

Shunya Surabhi Mudra By increasing the ethereal vacuity it helps

the sadhak to increase the hearing power manifold.

Prithvi Surabhi Mudra Helps to cure all ailments of the stomach

generated due to defects in the digestive system. Specially effective
for people with chronic digestive ailments.

Jal Surabhi Mudra This mudra helps to cure and eliminate diseases
related to bile. It helps in curing diseases related to urine and assists
easy passage.

Prithvi Mudra: Increases solidity in the body. Removes

weakness, lack of body solidity. Helps gain for
underweights. chronic fatigue and weakness

Surya Mudra: It helps to reduce the accumulated fat in the

body and unwanted cholesterol. in accumulated fat in body,
reduction in cholesterol.

Yoni Mudra Helps to overcome loss of virility, loss of

Satwik Gunas ( pure qualities)

Kamajayi Mudra Helps to gain control over unsuppressed

passion and sexual urges etc.
In short, Mudras can be our best friends to help us maintain good
health and when needed, to help overcome many ailments and

diseases effectively and without harm to the body. Wouldn't it be

logical, therefore,
first give the body a chance to heal itself before giving it
invasive medicines and drugs, which must and will have some
side effects.
Seven Asanaa
(1) MANDUKASANA-I

Method:

Sitting in Vajrasana posture close the fists of both the hands.

While clinching the fists press the thumb inside with the fingers.

While pressing the navel with both the fists, exhale and bend
forward. Keep looking straight.

Stay in this position for some time and then come back to
Vajrasana posture. Repeat this position 3 to 4 times.

Benefits:

It activates the pancreas. As a result, there is in quantity of

Insulin produced in the body. As such is beneficial in curing
diabetes.
It is beneficial in stomach problems.
It is beneficial for the heart.
MANDUKASANA-II

Method:

Sitting in Vajrasana pose, place the left palm on the right palm and
keeping them on the navel and press the stomach inwards and while
exhaling bend forwards like Mandukasana. Repeat this position 3 to 4
times.
Benefits:

It activates the pancreas. As a result, there is in quantity of

Insulin produced in the body. As such is beneficial in curing
diabetes.
It is beneficial in stomach problems.
It is beneficial for the heart.

Know more on Yoga Asana

Also Read other Pages on atmabodh.net :

Pranayama
How Pranayama works
Anapana-sati-yog:The method of Breath Awareness
Explore more on yoga at www.knowyoga.org

(2) MARKATASANA

Process: 1. Lie down straight and spread the hands at the shoulders
level. The palms should open towards the sky. Then fold both the legs
up to the knees and keep them near the hips.
2. Now turning the knees towards the right side, rest the right knee on
the ground. Left knee should rest on the right knee and the left ankle
should rest on the right ankle. Turn the neck to the left side.
3. Similarly repeat the exercise from left side as well.

Benefits: 1. This exercise is especially useful for backache, cervical,

sodalities, slip disc, sciatica.
2. It cures stomach ache, dysentery, constipation, gas and makes the
stomach light.
3. This is beneficial for the hip, joints pain. It cures all the deformities
of the spine.

(3)

Pavana-Mukta-Asana : The Wind Relieving Pose

Posture

: Pavana-mukta-asana The Wind-releasing-Pose

Translation ::
The Sanskrit word pavana means air or wind and mukta means freedom or release, therefore this is the "wind relieving
posture" so named because it assists in releasing trapped digestive gas from the stomach and intestines.
Pronunciation
Difficulty

: pa-vana mook-tah-sa-na
: (1)

The Wind-relieving Pose Instruction ::

1.
2.

5.

Lie flat on the back in the shava-asana.

Inhale and bend the right knee and pull it close to the torso with both hands while interlocking the fingers just below
the knee. Keep the left leg flat on the floor.
Hold the inhaled breath for a few seconds then exhale slowly through the nostrils and lift the back, shoulders and
head off the floor and touch the knee with the forehead.
Hold the exhaled breath for a few seconds then slowly inhale and return the back, shoulders and head to the floor.
Remain holding the knee.
Hold the inhaled breath for a few seconds then exhale while bringing the right leg to the floor.

6.

Lie flat on the back in the shava-asana for a few seconds then repeat beginning with the left leg. .

3.
4.

Comments ::
As mentioned above, practicing the purvana-mukta-asana will help to release gastrointestinal gas. It is also improves other
gastrointestinal problems like upset stomachs and constipation by stimulating the abdominal region.
Durations/Repetitions ::
Hold each of the four parts of this posture (corresponding with the held breaths) for three to five seconds each. Repeat
thepurvasa-mukta-asana three to five times on each side.

(4)
Makarasana : The Crocodile Pose

Lie prone, the chest should touch the ground and both the legs stretched out. Hold the head
with both the arms. This is Makarasana that increases the heat of the body.

Note:- 'Makara' means 'Crocodile'. While doing this Asana body resembles the shape of
'crocodile', hence it is known as Makarasana. It is also considered a relaxative Asana like
Savasana.

Technique :1. Take prone lying position, hands by the side of the thiqhs.
2. Slowly spread out both the legs. The toes should remain out and heels inward.
3. Slowly fold the left hand at elbow bringing it from below the armpit. Place it in the right
shoulder. Fold the right hand at the elbow and place it on the left shoulder.
4. Place your head on the triangle made by both the elbows.

Remember:1.
2.
3.
4.

You can bring either hand on the shoulder from below the armpit.
If it is difficult to place one elbow on the other place both elbows slightly apart.
Head should remain inside elbow.
If it is difficult to rest the head, keep chin between the elbows

Benefits and Limitations:1. This is beneficial in Asthma.

2. For those who have acquired wrong process of respiration (due to Asthma etc.) this
Asana is more useful.
3. Abdominal muscles get automatic massage.
4. Those having heart problem, obesity, gas or high blood pressure should not practice it.

Makarasana - 2

Technique :1.
2.
3.
4.
5.
6.
7.
8.

Lie down in prone position as in Shavasana.

Both the legs will be together, palms resting on the ground, hands by the side of the
body.
Spread both the hands in line with shoulders, palm resting on the ground, keep fingers
together in straight position.
Place your right heel in between the big toe and second toe of the left foot.
Bring both the feet to your left side till right toe touches the ground.
Take your head and neck towards right side it is the complete position of Asana.
You can devote 30 to 60 second easily in this pose.
You can repeat the same on other side except position of head and neck will go
towards the opposite direction.

Remember:1.
2.
3.

Remember that if you have stiff back, special care should be taken.
Remember if along with legs back also turns allow it to be.
If some one has Cancer or T.B. of the backbone it should not be practised.

Benefits and Limitations:1.

2.
3.

It is very useful in Spondalities of Lumber region.

It also maintains flexibility of Backbone and gives exercise to the nerves attached to
the spine.
This is also beneficial in Sciatica Problem.

http://yoga.omgyan.com/bandha/Mool-Bandha.html
Bandh

Jalandhar-Bandha
Other Names
Jallandhara-Bandha, Jullundur Bandh, Chin Lock

Description
It is difficult to explain why this bandh is known as Jalandhar Bandh. However, one may guess that
Rishi Jalandhar might have defined the act of this bandh for the first time, and the same was named
after him. (In Yoga, sometimes the actions are known by the name of the Rishis, such as
Matsyendrasan, Gorakshasan etc.)

How to do
1.
2.
3.
4.

The neck is to be bent a little for achieving this bandh.

But it should not be bent much.
It is to be pressed onto the depression just as a spring is pressed with a little force.
The release of the force brings the spring back into normal position.

Benefits
1. Due to the particular action of the neck required to achieve this bandh, it is pressed forward
and the spinal cord gets a little bit lifted upwards. The force of this action is felt on the spinal
cord.
2. Spinal cord has the utmost importance in the control of the body.
3. With this force, the circulation of blood increases thereby increasing the efficiency of the spinal
cord.

Caution
The bandh is not to be practiced by persons suffering from breath related problems or high or
low blood-pressure, unless advised by the experts in the field. During Pranayama, the bandh
is to be observed after Puraka.

Mool-Bandha

Other Names
Mulbandh, Moolbandh, Mulbandha, Moolbandha, Moola-bandha, Root-Lock

Description
However performance of Mool Bandh is easy with external Kumbhak. In this Bandh the region below
the naval is affected.

How to do
1. Sit in any asan, preferably Padmasana or Siddhasana.
2. Perform either external Kumbhak or internal Kumbhak and contracting the anus draw the Apan
Vayu upwards.
3. Stay thus as per capacity.
4. This technique is called Mool Bandh.

Benefits
1.
2.
3.
4.
5.

This Bandh is very beneficial for piles.

It stimulates the digestive power in the naval region.
This is an important Bandh for celibacy.
Our nerves and breath are brought under control.
It removes the weakness of excretory organs and dispels with constipation.

Uddiyan-Bandh
Other Names
Uddiyan-Bandh, Udiyana, Udiyan, Abdominal Lock

Description
This bandh involves movement of the muscles of the stomach and especially the muscles of the
diaphragm. The movement is important and characteristic. Hathayoga assigns a special importance to
Uddiyan Bandh. The study of Pranayam is not complete without studying this bandh. While performing
this bandh, the muscle of the diaphragm is stretched in upward direction; hence this bandh is termed
as Uddiyan Bandh. Also, this bandh is useful for awakening of Kundalini Shakti while making spiritual
progress; hence it may have been termed as Uddiyan Bandh.

How to do
1. Stand up with distance of 1 to 1.5 feet between the legs.
2. Bend a little in the knees and place left palm on the left knee and right palm on the right knee.
3. Bend the shoulders a little towards the front and the neck also towards the front so that the
weight of the body is shifted onto the knees through the hands.
4. This reduces the strain on the stomach and the muscles of the stomach can be relaxed.
5. Inhale deeply and then exhale gradually.

Benefits

1. The diaphragm will be moved to a great extent in this bandh, hence the muscles of the
diaphragm get well exercised and this movement also helps in the regular breathing.
2. When the strength and the efficiency of diaphragm is improved, the breathing system also
works more efficiently.
3. The bandh is also useful for spiritual progress and awakening of Kundalini power.
4. The bandh is indispensable for the study of pranayama.
5. The air pressure resulting in pranayama is regulated in proper direction due to the position of
this bandh.

Caution
Persons suffering from stomach ailments, heart troubles or defective blood circulation should
not attempt to perform the bandh. Persons suffering from diseases like hernia too should not
perform this bandh.

Maha Bandha or Maha Bandh

Maha bandha is performed by applying all the above three bandhs together. Some Yogis believe that it
is called 'Maha' (Great) because it brings the entire body into play. The sequence should be as first
Uddiyana then Jalandhar and then Mool bandha.

While combining the three locks, maha-bandha gives the benefits of all the three locks. It affects the
hormonal secretions of the Pineal gland and regulates the entire endocrine system. The decaying,
degenerative and ageing processes are checked and every cell of the body is rejuvenated. It soothes
anger and introverts the mind prior to meditation.

The Maha-Bandha should NOT be performed in case of following diseases:

1.
2.
3.
4.
5.

Low Blood Pressure

Heart Diseases
Hernia
Stomach or Intestinal Ulcer
Visceral Ailment

http://www.htccofkc.org/newhome/yoga/pranayam
.pdf
Pranayam
Four Pranayams are explained here. They are (a) Bhastrika, (b) Kapalbhati, (c) AnulomVilome, and (d) Sheetali.
Spine position during Pranayam: You must keep the spine straight and the head should be
tilting forward slightly, as shown in the diagram.
Asans for any Pranayam: This posture can be easily achieved in Padmasan or in Siddhasan.
Siddhasan is for advanced practitioners and Padmasan is for everybody. If you cannot sit in
Padmasan, then you can sit in Sukhasan. Whatever asan you use, you must keep the spine
straight.
Breathing: Breathing should always be through the nose and the air should flow through the
the throat. In some pranayams (such as Sheetali or Sheetkari, etc.) breathing-out is through
the mouth but in general it is always from the nose. You must feel the flow of the air you
breath-in or breath-out in your throat. This kind of breathing produces a sound (similar to
snoring of a child), as a result a unique kind of vibration is produced in the throat
(Wishudhdhaksh Chakra). The sound which comes from the throat is a part of the sound of

mantra OM. So this is quite important to still the mind- an important requirement of any
pranayam.

Bhastrika
1. Sit in a pranayam position (padmasan or Sukhasan) with spine straight and head down
(chin is close to the collar bone). Fix your sight at the Aagyan Chakra (place between the
eyebrows) with half-closed eyes. This is called Shambavi Mudra. You must maintain
Shambavi Mudra for entire duration of the pranayam.
2. Breath-in and breath-out once (deep breathing). Next inhale a little (about 50% of the full
breath) and expel the entire air with a burst just like Indian blacksmiths bellow. This
expulsion must be sudden and must produce a Dhakka (or Jhatka) in your lungs. The better
the Dhakka the better the pranayam. In a Dhakka the stomach muscles pull the stomach in
and the out-going air expands your lungs. Do not apply too much force in this Dhakka. You
must feel comfortable and relaxed. Always stay in Shambavi Mudra.
3. Repeat this inhalation (50%) and breathing-out (complete) with Dhakka with a rhythm.
Repeat this at least 10 times and increase it slowly. Try to practice it for at least 3 minutes.
Continue to stay in Shambavi Mudra.
4. At the end of the last Dhakka (breath-out cycle), nhale completely, hold your breath,
(Antarik Kumbhak) keep your chin close to the collar bone (nearly touching, called Jalandhar
Bandh) and stay in Shambavi Mudra. Keep antarik kumbhak as long as possible comfortably.
Then raise your chin (i. e., release Jalandhar bandh) and breath-out completely.
5. End of Bhastrika Pranayam.
Page 1 of 3 Yoga Pariwaar.

Kapalbhati
1. Sit in a pranayam position with straight spine and head down (chin is close to the collar
bone) and maintain Shambavi Mudra for the entire duration of the pranayam.
2. Breath-in and breath-out once. Then inhale a little (just about 10% of the full breath) and
expel the entire air with a burst (Dhakka or Jhatka) identical to Bhastrika.
3. Repeat this inhalation (10%) and breathing-out (complete) with Dhakka with a rhythm.
Repeat this at least 10 times and increase it slowly. Try to practice it for at least 3 minutes.
Continue to stay in Shambavi Mudra.
4. After the last Dhakka, inhale completely, breath-out completely, and hold your breath
(Bahyya Kumbhak), keep your chin close to the collar bone (Jalandhar Bandh) and stay in
Shambavi Mudra. Keep bahayya kumbhak as long as possible comfortably (this duration is
usually less than the duration of Antarik Kumbhak). When you want to inhale then raise your
chin (release Jalandhar bandh) and inhale completely.
5. End of Kapalbhati Pranayam.
Difference between Bhastrika and Kapalbhati
1. In Bhastrika you inhale 50% of the full breath. In Kapalbhati you inhale only 10% of the
full breath.
2. At the end, in Bhastrika you perform Antrik Kumbhak but in Kapalbhati you perform
Bahyya Kumbhak.

Anulom-Wilom
1. Sit in a pranayam position with straight spine and head down (chin is close to the collar
bone). Maintain Shambavi Mudra for entire duration of pranayam.
2. Close your right nostril with the tip of the thumb and breath-in fully through the left
nostril. Close the left nostril with the tip of your ring finger (anamika) and breath-out fully
from your right nostril. Keep the left nostril closed and inhale fully through your right nostril.
Close your right nostril, open the left nostril and breath-out through the left nostril. This
completes one Matra (cycle). Continue to stay in Shambavi Mudra.
3. Practice at least 10 matras and continue to increase it slowly. You should try to practice this
for at least 5 minutes. You must feel comfortable and relaxed. Always stay in Shambavi
Mudra.
4. End of anulom-wilom Pranayam.

Sheetli

1. Sit in a pranayam position and maintain Shambavi Mudra for entire duration of pranayam.
2. Breath-out completely through both nostrils. Role your tong upward and make a small pipe
like shape. Suck-in air fully with force through this tong-pipe. The moisture in your mouth
decreases the air temperature and produces a cool sensation in your throat. This is very
refreshing. At the end of the inhalation make your tong flat, bring it in, close your mouth and
hold your breath (Antarik Kumbhak) as long as you can comfortably. BreathPage 2 of 3 Yoga Pariwaar. Page 3 of 3 Yoga Pariwaar.

out through both nostrils completely. Do not forget to make the sound from the throat. This
completes one Matra (cycle). Always stay in Shambavi Mudra.
3. Practice at least 15 matra and continue to increase it slowly. You should try to practice this
for at least 5 minutes. You must feel comfortable relaxed. Always stay in Shambavi Mudra.
4. End of Sheetli Pranayam.
Important points to remember
1. Pranayam is more of a mental process than physical. For this reason you should try to
concentrate on OM or on your Istha Dev. If this concentration is missing then the benefit will
be reduced.
2. Never overdo pranayam. This will affect your body and mind in a negative way. You must
feel comfortable and practice your pranayam with utmost devotion. Your pranayam practice
is the best puja you can offer to Bhagwaan.
3. You must develop respect and devotion towards any pranayam you do. It is a gift to you
which will give you the power to improve your entire personality and cure the ailment, if you
are suffering from any.
4. It is one the best helpers to our old age.

Benefits
Bhastrika and Kapalbhati stimulate the liver that helps to reduce LDL and increases HDL.
Note that any natural cure such as Pranayam takes time to work but the affect is permanent;
they do not suppress the symptoms rather cure the ailment. They increase oxygen intake
which increases lungs volume. They expel undesirable toxins from the lungs. A regular
practice of these pranayams is important. Asthma is guaranteed to be cured through these
pranayams.
Anulom-Wilom is an excellent nadi-shodhan pranayam. We will learn more about this in the
class.
Sheetli: One of the best pranayam for curing hypertension and low blood pressure. You can
check yourself its effect. Measure your blood-pressure before doing Sheetli. Practice Sheetli
for about 3 minutes and measure the pressure. It will be significantly less than the pressure
before the pranayam.
In the class we will have a question and answer session.