This document provides guidelines for practicing pranayama or breathing exercises. It describes proper locations and times for practice. It also explains important concepts like the five types of prana or life force (prana, apana, vyana, udana, samana) and the three major nadis or energy channels (ida, pingala, sushumna). Specific techniques are outlined for foundational pranayamas like anulom vilom, kapalbhati, and ujjayi. Benefits include purification of the subtle body and curing diseases. Precautions are mentioned for certain individuals.

1. PRANAYAMA
Dr. Krupal Modi
Assistant professor
SSPTC,KADODARA

2. SOME GUIDELINES TO BE FOLLOWED BEFORE PRACTICING
PRANAYAMA:
• It should be done in an open place such as a garden, terrace, while
sitting on a blanket, carpet or a mat.
• The place should be clean and quiet, and it should be done in strong
breeze or where the air is free from foul smell or smoke.
• Evacuate the bowel and empty the bladder before starting
pranayama.
• Pranayama should not be done after a heavy meal (Atleast 5-6 hour to
elapse after a meal )

3.  Keep the eyes closed throughout.
 The best time to practice is the early morning and after
sunset.
• Clothing should be light and loose.
• For practicing Pranayama, the best asana is PADMASANA. If
not possible it can also be done in the SUKHASANA or
SIDDHASANA.
• During practice NO strain should be felt on facial muscle,
eyes and ears or in neck muscle, shoulder, arms, thighs and
the feet.

5. • The waist, back and neck should remain erect during the
procedure.
• Try to achieve an EVEN RATIO IN INHALATION AND
EXHALATION. For ex, if one is for 5 sec during a given
continuous cycle, the other should be for the same time.
 Pregnantwomen, hungry persons and persons
suffering from fever should not doPranayama.
 It is beneficial to chant the mantra “Aum” aloud and
repeat the same several times before doing
Pranayama. Even recital of sacred songs in the praise
of almighty God or recital of some sacred hymns may
be beneficial.

6.  However based on purpose and area in the body,
prana(oxygen) are called by 5 different names
(Maha Prana).
 Five types of prana(Air/ Vayu) are responsible for
various pranic activities in the body, they are
Prana, Apana, Vyan, Udana & Samana.
 Out of these Prana and Apana are most important.
Prana is upward flowing and Apana is downward
flowing.

7. Prana/ प्राण: From throat to heart
Apana/ अपान: Umblical (Naabhi) to toes
Vyana/ व्यान : Energy in entire body and its
cells.
Udana/ उदान : Throat upwards
Samana/ समान : In between heart and
Umblical (Naabhi)

9.  Apana :
 This Prana regulates the elimination process. Diseases
that affect the lower abdomen, intestines, kidneys, urinary
tract, legs, etc., are the result of disturbed Apana Prana.
 VYANA
 Vyana Prana flows through the nerve channels of the
human body. It has an effect upon the whole body and
particularly on the Nadis. Poor circulation, impaired nerve
stimulation and nervous breakdowns, originate from a
deficiency in Vyana Prana.
 Vyana Prana is activated and strengthened in the practice
of Kumbhaka (breath retention).

10.  UDANA
 Udana Prana is the ASCENDING ENERGY that flows from
the heart to the head and brain.
 It is with the assistance of Udana Prana that the Astral
body separates itself from the physical body. A strong
Udana Prana eases the phase of death.
 Udana Prana is activated by the practice of Ujjayi
Pranayama, Bhramari Pranayama.
 SAMANA
 Samana Prana distributes the energy of nutrition
throughout the human body.

12.  It is a term for the channels through which, in spiritual
knowledge, the energies such as prana of the physical body,
the subtle body and the causal body are said to flow.
 Within this philosophical framework, the nadis are said to
connect at special points of intensity, the chakras.
 The ultimate aim of some yogic practises are to direct prana
into the sushumna nadi specifically, enabling kundalini to rise,
and thus bring about moksha, or liberation.
NADIS

13.  Prana is distributed throughout the whole body, through the
network of the Nadis (nerves).
 There are 72,000 Nadis in the human body. Of these, there are
three Nadis of particular importance.
 IDA, the “Moon System”, correlates with the left nostril and
the Parasympathetic Nervous System.
 PINGALA, the “Sun System”, correlates with the right nostril
and the Sympathetic Nervous System.
 SUSHUMNA, the “Central Nadi”, penetrates the spinal column
and correlates with the Central Nervous System.

17.  IDA : it corresponds to our past, emotions and desires. Its
pure state represents the qualities of deep joy, love,
compassion, music and art. However, we are prone to left
side problems such as emotional attachments, depression,
low self esteem and feelings of guilt.
 PINGALA: corresponds to our actions and planning.
However, we are prone to right side problems such as
egoistic behaviour (selfishness), arrogance, pride, anger
(violence) and hatred.

18.  SUSHUMNA NADI:
 The Central Channel is the balance of the other two
channels.
 The central channel is the channel of ascent, it is the power
which sustains our evolution and guides us, consciously or
unconsciously, towards the higher awareness of the
Sahasrara (seventh chakra).
 Daily meditation leads to a cooling of the sun channel and
a warming of the moon channel, which restores the inner
balance of our emotional, mental & physical beings.
Co-ordination of these three nadis gives health,
strength, mental peace and long life.

19. When the channels are unblocked by the action
of yoga, the energy of kundalini uncoils and
rises up the sushumna from the base of the
spine.

20.  The name of this hasta (hand) mudra
comes from the Sanskrit nasagra,
meaning “nose tip,” and mudra, which
means “seal/lock”.
NASAGRA MUDRA:

21.  Nasagra mudra = the method of closing the
nostrils.
 Breathe through the nostril is controlled by fingers of one
hand held in front of the face.
 Hold the right hand in front of face.
 Place the tip of the second (index) and third finger so that
they rest on the forehead at the eyebrow center.
 In this position, the thumb should be beside the right
nostril and the ring finger beside the left nostril.
 The airflow thorough the left nostril is controlled by ring
finger.
 The elbow of right arm should be near to chest.
 When the holding of the nostrils is not required, keep the
hands on the knees.

23.  These three Bandhas (बंध ) are chiefly performed during the
practice of pranayama.
 MOOLA BANDHA/ मूल बंध
 moola = root/base and bandha= to lock/seal
 Iyengar defines Mula Bandha as “A posture where
the body from the anus to the navel is contracted
and lifted up and towards the spine.”
Moola bandha, jalandhara bandha
and uddiyana bandha

24.  TECHNIQUE:
 press the lower abdominal muscles with right heel and
place the left heel at root of the genitals.
 Contract the anal sphincters upwards to the spine and feel
the sensation that ‘apana vayu’ is drawn up.
 Exercise can be done replacing left leg for right one.
 Mula Bandha is said to move prana into the central channel,
called sushumna, which is the subtle equivalent of the
spine.

25.  JALANDHARA BANDHA / जालंधर बंध:
 Jālandhara bandha comes from Sanskrit जाल means webor
net and (Sanskrit धर) dhara, "holding“ and Bandha means "bond;
contracting“.
 This bandha is performed by extending the neck and elevating
the sternum before dropping the head so that the chin may rest
on the chest. Meanwhile the tongue pushes up against the palate
in the mouth.
 It is practised at the end of inhalation and in the beginning of
retention of breath. At the end of puraka it becomes antarika
kumbhaka and at end of exhalation it becomes bahya kumbhaka.
 This bandha closes the ida and pingala nadis.

26.  UDDIYANA BANDHA/ उड्डियान बंध:
 Abdominal lock or upward lifting lock:
 This bandha can be done in either standing or sitting posture
 In standing, place the hands slightly above the knees. Bend
the body slightly forward. Keep legs apart. Exhales with full
force.
 After having exhaled all the air out, pulling the abdomen
under the rib cage by taking a false inhale while holding the
breath and then release the abdomen after a pause.
 The process is repeated many times before letting the air into
the lungs, resuming normal breath.

28.  THE ALTERNATIVE NOSTRIL BREATHING :
 Pranayama which is performed for the purification of
tubular channels is called “Anulom-Vilom pranayama.”
 A beginner should begin practising pranayama with this
technique.
 It is also known as the “sun and moon” breathing.
Nadishuddhi/ nadi shodan /
Anulom-vilom :

29.  TECHNIQUE :
 Close the right side nostril with the right hand thumb. Inhale
slowly through the left nostril till the lungs are filled. The
close both the nostrils and practise “ Antrika kumbhaka” for
some time. Then close the left nostril with the third finger.
Open the right nostril and exhale through it.
 Repeat this exercise slowly in the beginning, and with
practice, increase the speed. When you are able to practice
this exercise fora long time, inhale with as much force as is
possible for you, then exhale also forcefully.
 While doing this Pranayama, mentally repeat the mantra
“Aum” so the mind becomes fit for meditation.

30.  When you master this procedure, follow set rhythm in
ratio of 1:2:2 means four sec of inhalation, eight sec of
retention of breathe and eight seconds for exhalation.
 After along practise, proceed to 1:4:2. (increase duration
of Kumbhak)
 Duration:
 Initially practice this for 3 minutes. Gradually increase
the duration upto 10 minutes.
 After practise, rest in shavasana for some time.

31.  BENEFITS :
1) Blockages in the arteries of the heart are removed and
the arteries become clean, making the circulation
unimpeded. Pathogenic cholesterol, triglycerides, H.D.L.
and L.D.L. also get controlled, making the arterial
channels clear for effective and unimpeded flow of blood
in the heart.
2) All kinds of diseases occurring due to the disturbance of
‘Vata Dosha’ like rheumatism, gout, diseases pertaining to
urinary and reproductive organs are cured.
3) Negative thinking is replaced by positive approach to
life. It increases enthusiasm and spirit, the Sadhak
becomes fearless and feels blissful.

32.  In sanskrit, Kapal means ‘Skull’ and ‘Bhati’ means ‘to shine’.
 Thus, kapalbhati is an exercise the practise of which imparts
glow to skull. Kapalbhati qualifies as aspirant for Bhastrika
pranayama.
 In Kapal-Bhati more attention is to be given to the act of
forceful ‘Rechaka’.
 Position : Padmasana or Siddhasana, eyes are closed. Hands on
the knees.
KAPALBHATI

34.  In “Kapal-Bhati”, the ‘Puraka’ is to be done with normal,
usual force but the ‘Rechaka’ has to be done with as
much of force as is at your command.
 In doing so, the abdominal area, also makes inward and
outward movements. short, breathe in normally and
breathe out forcefully, so as to influence the organs of the
abdominal area.

35.  Duration:
Start with three minutes and gradually increase
the duration. Healthy person shall practice for 15
minutes. Acute disease patients shall increase the
duration up to 30 minutes as per the guru’s
guidance.
 Precautions:
 Pregnant woman should not practice this
“Pranayama”.
 High BP patients shall practice as per the guidance
of guru.
 People whose glands secrete lots of bile inside the
body are termed as ‘Pitta Prakriti’. They should
not practice this “Pranayama” for more than 2
minutes during summer season.

36.  Benefit
 Kapalbhati clears the skull, the respiratory system and the
nasal cavities.
 As kapalbhati eliminates the cough accumulated in the
wind-pipe , Asthma is cured.
 Obesity, diabetes, flatulence, constipation, acidity and
diseases pertaining to kidneys and prostate glands etc. are
cured.
 Organs in the abdominal cavity viz. stomach, pancreas,
liver, spleen, intestine, prostrate and kidney function
more efficiently and develop immunity towards
diseases. It strengthens the intestines and improves
digestion.

37. Classification of
pranayama
Hathyoga pradipika : eight varities
1) Surya bhedana/ सूयय भेदन
2) Ujjayee/ उज्जायी
3) Sitakari/ सीत्कारी
4) Shitali/ शीतली
5) Bhastrika/ भस्त्रिका
6) Bhramari/ भ्रामरी
7) Moorchchha / मूर्ाय
8) Plavini/ प्लाविनी

38.  It means piercing the pingala nadi.
 The chief of pranayama is to rouse the pingala nadi.
 Right nostril breathing.
 The surya bhedana exercise stimulates that part of
the brain which contains Purusha Shakti (life force).
 The practice of this produces heat in the body.
Therefore, this exercise is more beneficial during
winter.
Surya bhedana
Right side-shiv-musculine
Left side-shakti-feminine

39.  TECHNIQUE:
 Sit in padmasana/ siddhasana position.
 Close the eyes.
 Close the left nostril with little finger of right hand.
 Inhale deeply through the right nostril.
 The close the right nostril with right thumb.
 Rest the chin in the notch between collar bone just above
the breast bone. (Jalandhara bandha)
 Now practice kumbhaka.
 Gradually, increase the time for kumbhaka.
 The close the right nostril with thumb and exhale slowly
through left nostril.
 Repeat this exercise in same order.

40. INHALATION THROUGH RIGHT NOSTRIL
EXHALATION THROUGH LEFT NOSTRIL

41.  Advantages :
 The constant practice of this pranayama purifies the mind and
cures intestinal diseases.
 It cures rheumatism and diseases related to ‘vata dosha’
 It rouses kundalini shakti which kindles gastric fire.

42.  The ocean breath.
 Heat is created in the body with practice of ujjayi pranayama. So
it is advisable to practice it in winter.
 Method:
 Sit in comfortable Asana.
 Breathe in forcefully through both nostrils.
 While inhaling narrowdown the throat. This creates a sound
similar to snoring . Hold the breatheas per your capacity. Then
close the right nostril with right thumb and slowly exhale
through left nostril. Abdomen is kept slightly contraced.
Ujjayee

43.  Duration:
 Practice this for 3 to 7 times based on yourcapacity.
 Precautions: Follow generic Pranayama guidelines
 BENEFITS :
 Cleansing effect on air channels of respiratory passage.
 Reduce air flow resistance and turbulence.( Asthma, TB)
 Improves thoracic mobility and chest expansion
 Increase vital capacity
 Richly oxygenate blood.
 Removes phlegm.
 Tones the nervous system
 Improves digestion.

44.  It has a cooling effect on the body and hence it is beneficial to
practise it in summer.
 Sitakari pranayama immediately statisfy thirst.
 TECHNIQUE :
 Sit in position of padmasana/ siddhasana.
 Let the tip of the tongue touch the palate.
 The middle part of tongue should touch the lips.
 Draw the air in breath for as much time as possible from mouth.
 Then exhale through nostrils.
Sitakari

46.  BENEFITS :
 It relieves of hunger, thirst , sluggishness and drowsiness.
 It eliminates harshness of gland known as RUDRAGRANTHI.
 It prevents bile from increasing.
 The constant practice of this pranayama increases the
physical strength and elevates mental power of the spirant.

47.  This pranayama is very much beneficial in spring and in
summer.
 It cools the body and the mind.
 There is not much difference between sitakari and shitali
pranayama.
 One should practise this for fifteen to twenty minutes daily in
morning.
Shitali

48.  TECHNIQUE :
 Sit in the position of padmasana, siddhasana or
vajrasana.
 Protrude the tongue out and curl it like a pipe.
 Breath with a sibilant sound(si…si…si…)to fill the
lungs completely.
 Hold the breath for as much time as possible.
 The slowly exhale through both nostrils.

50.  Bellow’s breathing
 This exercise is characterized by continual
exhalation of breath, producing a sound similar
to a blacksmith’s bellows.
Bhastrika
It is a combination of
kapalbhati and ujjayi,
bhastrika is the most
beneficial of all the
kumbhakas.

51.  Method:
 Sit in comfortable Asana.
 Keep the body, neck and head erect. Place the hands on lap or knees.
 Close the mouth.
 Breathe in (inhale) through both nostrils forcefully, till the
lungs are full and diaphragm is stretched . Then breathe out
(exhale) forcefully .
 This is one cycle of bhastrika. Then breath in a normal way for some time
and rest for a while. This will give some relief and prepare aspirant for fresh
cycle of bhastrika.
 Initially perform this with low speed. Healthy person can increase the speed
gradually to medium and then high speed .
 In winter, bhastrika may be practised in morning and evening but in
summer it should be practised only in the coolness of morning.
 Duration: 5 minutes

53.  Precautions:
 High BP patients shall not practiceat medium or high speed
 Airshould be breathed in up todiaphragm. Don’t make
inward and outward movement of abdominal.
 For better benefit, closeyoureyes and chant “Aum” in your
mind
 Benefit
 Curessinus related diseases likecold, cough, asthma etc.
 Cures throatrelated diseases like Thyroid and Tonsils

54.  Humming bee breathing
 the word bhramari is derived from ‘bhramara’ which
means a black bee. While practising this pranayama , the
sound produced through nostrils resembles buzzing of a
bee.
 Method:
 Closeyourearswith both the thumbsand eyeswith the middle
fingersof your hands on respective sides with little pressure.
Press forehead with both the index fingers lightly. Breathe in
till yourlungsare full of air.
 Concentrateyour mind on Ajna Chakra (betweeneye-brows) . Close
your mouth. Begin slowly exhaling, making humming sound of a bee,
while reciting “Aum” mentally.
Bhramari

55. Duration:
Practice this for 3 to 10 times based on your
capacity.

56.  Precautions: Follow generic Pranayamaguidelines
 Benefit:
 With the practice of this Pranayama the mind becomes
steady.
 It is beneficial in conditions like mental tension,
agitation, high bloodpressure, heartdiseaseetc.
 It is also useful for meditation.

57.  An aspirant practising this pranayama falls into a swoon/faint
and he remains in an unconscious state. Hence this pranayama
is called moorchchha.
 TECHNIQUE :
 Sit in any comfortable position.
 Inhale through both the nostrils. Then practise
deep/prolonged jalandhar bandha and hold the breath. Then
exhale through the nostrils.
 This position is maintained until person reaches the state of
almost fainting.
Moorchchha

58.  ADVANTAGES :
 As mind remains in an unconscious state, the aspirant
experiences spiritual joy.
 This pranayama brings the mind in profound state of
quietude.
 According to yogashastra, ‘mana’ (the mind) becomes amana
that is non-existent. In other words, it is in communion with
the supreme power.
NOTE: This pranayama is only practised by people who are well
advanced in all other types of pranayama.

59.  Plavini means that which makes one swim in water.
 Some skill is required for practising this pranayama.
 The prolonged practise of this pranayama enables the
aspirant to swim in deep water for a long time.
 It is a special technique by which the practitioner can
experience feelings of floating on a river or water body just
like a lotus leaf.
Plavini

60.  TECHNIQUE :
 In the beginning, this pranayama should be practised sitting in
the position of siddhasana/ vajrasana.
 Then one can practise it in standing/ lying position. Unlike all
other pranayama, this pranayama is done best in Savashana,
or the asana that resembles the dead body.
 After assuming the sitting/lying posture, inhale through
nostrils and hold the breath. Practise jalandhar bandha.
 It causes breath to fill the intestines(stomach) and this
expands them profusely.

61.  At the completion of pranayama, exhale through both
nostrils.
 If necessary, exhalation can be done through belching or
uddiyana bandha.
A student of Plavani actually drinks air like water and fills his
stomach with it, which results in the stomach getting
inflated. The body produces a peculiar sound(Tympanic) on
mild tapping.

63.  ADVANTAGES:
 The aspirant can live upon only air for several days without
taking food.
 This pranayama stimulates blood circulation. All the toxic
elements / impurities in the body are expelled.
 This pranayama needs slow, gradual and regular practice.

64.  Method:
 This is similar to “Bahya Pranayama”. Rechaka is
performed similarly; during “Pooraka” afterexhaling, the
abdominal to be moved inwards and outwards for about
10 to 15times.
 Duration:
 Practice this for 3 to 5 times based on yourcapacity.
Agnisar/ अस्त्ननसार

65.  CHANTING BREATHING
 Method :
 This is also called as “Aum kara Japa/omkari japa”.
 Breathe in (inhale) through both nostrils forcefully, till the
lungs are full and diaphragm is stretched. Then slowlyexhale
and say “Aum” (A-u-m) while exhaling.
Udgeeth/ उद्गीथ

66.  Duration: Practice this for 3 to 10 times based on your
capacity.
 Precautions: Follow generic Pranayamaguidelines
 Benefit: With the practice of this Pranayama the mind
becomes steady, relieves tension and improves
concentration power.