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PRANAYAMDr. Sanjay Chaturvedi

Ph.D.

Published by

Pranayame Vinyoghah

2 PRANAYAM | Pranayame Vinyoghah

PRANAYAM

First Edition : March 2020.

Author : Dr Sanjay Chaturvedi, Ph.DTwitter : @sanjachat

Published by :Saptakala Media Pvt. Ltd.701, Balrama, Street 1, Lane 1, BKC, Mumbai 400051Email: [email protected] | Web: www.saptakala.com

Printed at : Thomson Press Ltd, New Delhi.

ISBN: 978-81-943612-4-4

© All rights reserved in favour of Author. No part of this book may be reproduced, stored in retrieval system, digital or transmitted in any form, or by any means ( Translated, part production, electronic, mechanical, photocopying, recording or otherwise) without the prior permission of the Author. This book is sold in India, no overseas rights can be used without Author’s written permission, subject to the condition that it shall not, by way of trade or otherwise, be lent, hired out, or otherwise circulated without Publisher’s prior consent in any form binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser.Disclaimer: All the care is taken to write detailed description of various types of Pranayam exercise, it is advises to perform the exercise under expert trainers. Author and Publisher do not take any responsibility whatsoever for any loss, health damages and any other loss while performing Pranayam as per the description of this book.

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3PRANAYAM | Pranayame Vinyoghah

• Preface...................................................................4

• Chapter I : Introduction : Pranayame Vinyoghah......................5

• Asans referred in this book ...........................20- Padmasan- Siddhasan- Sukhasan- Shirshan- Mayur Asan- Veerasan- Swastik Asan- Guda Asan- Shav Asan- Vajarasan- Isthir Asan- Sinh Asan- Surya Namaskar

• Chapter II : . What is Pranayam?.............................................21

• Chapter III: Types of Pranayam............................................45

• Chapter IV: Procedure to Pranayam.....................................51

CONTENT


PREFACE

Pranayam

This book is inspired to be written from the untiring efforts of our Respected Prime Minister Shri Narendra Modi who introduced the concept of Yog to the world through UN platform and made the Yog Day as universal day on this earth.

My great grandfather, Shri Kishanlal Chaturvedi, lived well above 100 years and my grandfather too, had given me the little knowledge I have on Yog and Pranayam.Every Brahmin who bears a three layer or six layers or nine layer of thread must perform Sandhya and usual ritual every day after bath. And in that process, I use to learn about Pranayam from my forefathers in Mathura, birthplace of Lord Krishna and my native place. The mankind must use the ancient science to be healthy and stay healthy, physically and mentally.

Dr. Sanjay Chaturvedi, Ph.D.


Chapter I

Pranayame Vinyoghah

Introduction

Over the centuries, the science of Yog

has matured. YOG means total. We

have been practising Yog and for those

who have never gave Yog a chance, will

inclined for this ancient science of self

repair and self sustaining of human body

through Yog and Pranayam. Pranayam

is an important part of Yog and Kriyas

(activities).


What is Pranayam?

According to Mahrshi Patnjli “ pg 161”

the breakup in the rhythm of breath

and control of it, is Pranayam. In this

process, inhaling air means “Swas”

and exhaling inner air is Praswas. And

blocking and controlling these two airs

is known as Pranayam in Yog.

According to Mahrshi Vaschpati

“Rechak” “Purak” and “Kumbhak” are

forms of Pranayam where Praswas

and Sawas are controlled in different

manner and for different periods.

Without Pranayam, Yog cannot be


completed nor are practices of Yogic

Asans complete without proper use

of Pranayam. Controlling breath and

its rhythms with different poses, time

and for different periods for different

purposes needs elaborate knowledge

before the practice of Pranayam.

According to Manusmiriti (4|94),

Yogi achieves longer life by performing

Pranayam.

According to Yog, human body

has five Vayu (air) Pran, Apan, Saman,

Udan and Byan. Pran reside in chest,

Apan in anal, Saman in Nabhi, Udan

in throat and Byan resides in all over


body.

There is five Normal Vayu or

Upvayu; Nag, Kurm, Krakar, Devdutt and

Dhananjay. Nag gives us Dakar/ burp,

Kurm blinks eyelids, Krakar sneezing,

Devdutt yawning and Dhananjay never

leave the human body even after death.

Controlling the breaths and its

rhythm with other Yogic kriyas makes

Pranayam. There are many types of

Pranayam and much process along

with purposes which we will discuss in

length in this book.

Correct way of doing Pranayam


is very important. One must have a

conditional healthy body to practice

Pranayam. We must observe a correct

process during and after the use of

Pranayam. There are some rules of

Yog must be followed to Pranayam

like for example Yog is prohibited in

certain conditions. After the bath, Yog

is prohibited. And such conditional

discipline must be observed.

Advantage? Of course, we will

discuss in length about each type of

Pranayam and its advantages but

over all advantage are extra ordinary

practices and results. We have seen

people with hyper tension, diabetes

and those having recoverable diseases


have shown extra ordinary results.

Those who have been having minor

objectives like weight reduction, body

fitness, better sex and great look on

face also have done wonderfully well.

One of the biggest advantages of

Pranayam is to develop inner strength

which gives us power to fight the illness

and various bacteria. It enhances the

immune system and repair damaged

cells instantly. Formally our body does

this exercise while we are asleep.

Those who want to give away liquor

and tobacco, Pranayam is the best way

to leave these without any medical


assistance, primarily, if multiple illness

are reported then one must do it in the

Doctor’s observations.

How does it works, which

extraordinary ancient science have

positive effect while we perform

Pranayam? Modern medical science

still looping in dark and still to find

ways or struggling with side effects.

Pranayam do not have any side effects.

We have seen many professionals

and sport persons practising to enhance

the stamina and power to hold human

body to its extreme practice. We have

seen footballer, boxers, deep water


divers and swimmers holding their

breath for those extra seconds to win

over normal human practice.

The power of Pranayam along with

Yogic exercise is tremendous. It just not

only arrests the illness but also enhance

a healthy environment. In Yog, it is said

that a healthy person is always have

a perfect brain hence to have correct

decision and use the optimum level

of brain power, we must keep our self

healthy. Human brain is extreme power

in this universe and keeping it alert and

healthy is big task.

Brain has highest power of


thinking, analysing and storing data. To

up keep the information and keeping

young, brain needs exercise. Human

can exercise and refurbish entire body

but not brain. Only Pranayam and

meditation can rejuvenate and keep

refresh the brain and its power every

time you practice Pranayam.

Because human are having power

of brain, we are not animals. We have

been practising Pranayam ever since

men started running. Controlling breath

while hunting in age old days, was the first

step. Today, athletic practice requires

a well balance and control breaths to

run and jump. So do any singer or any


wrestler. A flute player plays wonderful

music while modulation of sound and

prime force being his breath. A mouth

organ is a perfect example of Pranayam.

Brain and lungs are that part of

the body which cannot be exercised

externally. All what brain requires is

oxygen to live. Medical science keeps

brain alive while the person is dead. And

while body is alive the brain is declared

dead. One thing is clear from above

that lungs keep brain not only alive but

healthy.

Should we need to understand

medical science to practice Pranayam?


The answer is NO. We just have to

comfortably control the rhythm of our

inhaled and exhilarated breath while

counting few moments for each such

exercise. That’s it. That’s Pranayam.

Counting of pulses in a minute

and understanding person’s illness was

ancient science. Modern medical science

has now developed but forefathers were

dependence on science of breathing

and counting every pulse out of it was

the only tool to diagnosis. Whatever

was transformation of centuries and

science but the art of controlling breath

for a purpose never became out of

date. The structure of human body has


not changed nor the bio-logical system.

Ancient science to control breath has

not changed nor is its advantage and

good effects.

How much does it cost? It cost you

your few minutes and little attention

on your thoughts and rhythm of your

breath. A neat clean environment and

pleasing peace is required. That’s it.

Those who have been practising

the sandhya vandan, knows that

Pranayame Vinyoghah phrase has

a vital meaning to the Yogic Kriyas.

Many times the practitioners of Yog

have myth that they should do Yog after


bath. But in Yog, doing asans after bath

is prohibited. Same way, Pranayam

has its own protocol and process. In

the coming chapters we shall look

these protocols in depth and look at

the process before we actually start.

Half knowledge is dangerous. People

tend to presume some of the process

while looking at half programmes on TV

shows and CDs.

Most common knowledge of Yog

is from Shiv Mahapuran, a holy book

on Lord Shiva, Hindu God who inspired

the life and after life also. In many

chapters of Shiv Mahapuran it gives us

immense sense of Yogic science. The


Shiv is ultimate honour or stage of Yog.

By achieving various stages, a Yogi go

through the process of Yog and various

Asans and Kriyas, can achieve the

Ultimate stage.

The Shiv Mahapuran has described

Sound, Vayu (Air), and Flame within.

Omkar is one of the pronunciations

which gives vibration within and kills

gems, bacteria and many aliens to the

body. Similarly Vayu and Agni have

their role to play for Yogic Kriyas. We

don’t have to go into that details but the

purpose of Pranayam is to control and

balance these Chemicals, metabolism,

blood circulation and control which


includes reparatory and digestive

system.

Pranayam can control Blood

Pressure, Blood Sugar, Thyroid, and

any illness which is related with blood

and its components including amnesia.

The regular practice and prolong

process helps us achieve the natural

way to keep ourselves healthy. You

cannot expect miracle. You have to

devote time and discipline. You have to

forgive the irregular sleep and eating

untimely. You cannot have pills and at

the same time do just against what you

are taking pills for. Hence self discipline


and strong will power needed to practice

Pranayam.

If you are ready, I am ready for

greatest surprise for you from the

science of Pranayam. Happy reading.

Asans referred in this book:- Padmasan- Siddhasan- Sukhasan- Shirshan- Mayur Asan- Veerasan- Swastik Asan- Guda Asan- Shav Asan- Vajarasan- Isthir Asan- Sinh Asan- Surya Namaskar


Chapter II

What is Pranayam?

Pranayam is actually two words.

Pran (Soul) Ayan (measure). In Ayurved,

Pran is the soul in the body and it is

found where stomach meets chest. The

centre of lowest chest. When we control

Parn Vayu or go for the correction in

the rhythm of Pran Vayu, the protocol is

called as Pranayam. According to Shiv

Puran, we have seven types of Vayu

(air) which controls different activities

of body. Pran Vayu is most important

them all. It is believed that Pran remains

in the body even after death for almost

24 hours. May be mythological beliefs


remain in practice for reasons but we

know for sure that respiratory system

actually supply much needed oxygen to

body, blood and brain.

To enhance the efficiency of

respiratory system, Pranayam or

Protocol of Respiratory system needs

to be performed and to sustain the

efficiency, prolonged practice of

Pranayam is required. We call in

Sanskrit as “Pranayame Vinyoghah”.

Application of Pranayam is Vinyoghah.

Let us understand and take some

clue from nature and animals. Dog often

breathe like extinguisher and bulls often


sneeze to clear its respiratory system.

We have seen frogs go in hibernation.

Now let us analyze these.

What is Samadhi?

Hibernation is nothing but Samadhi.

In this, brains though sleeps but gives

signal to respiratory system to keep on

breathing. The body keep itself alive in

hibernation. Yog Nidra is short Samadhi.

With Dhyan, Yogi achcive the stage of

Yog Nidra or Meditating, advancement

of Dhyan is Samadhi.

What is Dhyan?

Dhyan is meditation as the Flamingo

do. In this process a very controlled


breathing is required and the body does

not move for a micro mile centimetre.

When big cats charge its target, the

breathe takes centre stage for success.

A horse has a very unique respiratory

system. For a long period of racing we

require a very strong pair of lungs. A

marathon runner apes a horse system

and needs a continuous rhythm without

tiring. The system repair itself within

and continuously. Plants breathe in a

systematic way. The pollination and

breeding have a very special protocol.

Why we do not breathe carbon and

release oxygen like plants? And why

plants do not intake helium? Hence

defying nature and going against the


protocol will lead to damages and it

may be permanent.

Pranayam need to be understood

in total and half knowledge of Pranayam

will give you adverse results or no result

at all.

Before starting Pranayam, let us

test strength of your respiratory level.

Take soft cotton and keep on your

nostrils. Breathe slowly for half minute

so that the cotton should not move. If

does not have momentum and you

successfully breathed for half minute

then you are ready for Pranayam. You

need calm and compose gesture and


try to ease your breath if you are not

able to control the cotton on your nose.

Our both nostrils work at a time.

If left working and breathing, we call

it Chandra and Surya for right nostril

breathing. This you can check yourself

also. Just put your finger on your nostril

and see which one is in action. Yog says

that Chandra work in night or when you

are not fit and Surya chakra in day time.

Reverse does not mean you are ill. It is

when you want to practice Pranayam, it

matters.

Mountaineers and people who

live in high altitudes need very good


respiratory system. When air is thin

and oxygen level in air is below normal,

a good practice of Pranayam works.

In fact people living on high altitude

do practice Pranayam in their daily

lives. Controlling breath when they

are climbing and even when they are

working.

Pranayam is just not confined to

increasing immunity system through

controlled breath but also it gives

immense strength to thoughts, character

and presence of mind in various

situations. The person who practices

it is not only improving his/ her health

but also enhancing capabilities to take


pressure of daily modern life. Coping

with stress level is biggest challenge

in modern societies. One needs good

controlled thoughts, able to analyse

various options in life for research and

development.

A research is an answer to

questions raised during the thought

process and practical difficulties faced

by a human. This is fundamental truth

that with Pranayam, we enhance level

of Oxygen in our lungs which leads to

normal flow of blood in our body and

at the same time purify it for proper

functioning of our organs.


In Vedas, Pranayam is having

very important place. The Vedas have

identified the Pranayam as one of the

best human practice and have described

it in many ways.

Atharv Ved identified Pranayam as “Mool

Chetana”, an important consciousness.

Means, Pran is big, inspiring.

Therefore, everyone practice Pranayam

to worship the GOD. Pran is Sun, and

Moon and Bramha ( Prajapati) the


creator of universe. Pran is the driver

for all physical energy.

In another sect/ verse, the Pran is

defined as:

Means the sun which is creator of souls

and one who ride hundreds of horses is

Pran. Pran is Sun.

In Brahdarandya Upnishad , Pran is

defined as :

Means, Pran is force, Pran is

Amrut (divine liquid for longer life) Pran


is age and life. Pran is king who rules

the earth. In this context, it is written

that Pran is Age. This concept is very

important as it is seen as Pranayam

not only give a longer life but also gives

person self determination of death. For

example in Mahabharat Bhism got

power of self death determination.

Manusmriti, one of the most read

and proven ancient Hindu verse said in

its verse 6/71/72 “ just like materials get

refined after they are heated, Pranayam

purify organs of the body.”

In Vishnu Puran (6|7|40-45)

Pranayam is defined as : “ Controlling the


breathe through practice is Pranayam”.

There are two type of Pranayam as per

Vishnu Puran – Sabeej and Nirbeej.

Pranayam controls Vayu and Pratyahaar

(diet) controls Organs. Both purify the

body for better Yogic exercise.

Geeta (4|29) have given Pranayam

the status of “Yagya”. By practising

Pranayam, Yogi do yagya or pran to

apaan and vies versa. Geeta (4|30|31)

further elaborate Pranayam the way to

find the almighty God.

Maharshi Patanjli in Yog Darshan

(2|46) defined the Pranayam as

“Controlling breathe while seated on


an asan is Pranayam. This is simplest

definition on Pranayam given, which

can be understood by common men.

The definition gives foundation to

understand more complex and advance

stages of Pranayam.

To know your body, its biological

clock, its behaviour to certain

atmosphere, practice of Pranayam

is must. People staying in extreme

weathers like in minus degree of cold

and when they travel to hot places where

the temperature is above 40 degree

C or where humidity is more than 80,

perforations and sweats reduces their

body performance. Say, a sports person


of cold weather may not perform in hot

weather. Olympics are conducted in

every part of this earth. Nations have

different climatic conditions. Every sport

has its own temperature biometrics.

Performing to the best of body ability is

every sport persons’ dream. When given

climatic conditions are not suitable,

performance decreases. Pranayam is

the answer where body remembers the

exercise.

Pranayam is a yogic kriya/

exercise. It’s a process of controlling

breathe in a systematic way for various

reasons with different types. Pranayam

was discovered in Vedic era in ancient


India and was confined to only Saints

and Rishi munis, Yogies and Brahmans.

Practice of Yog and after United Nations

have adopted the Yog and its process,

the science of Yog is now spreading

in the world where people are getting

immense benefit from naturopathy and

strength within.

Pranayam with meditation is also

called “Yog Nidra”. Often in corporate

world, a small nap is called for to

rejuvenate the thoughts and body,

clear stress and give boost to biological

energy. Recently, a Multination company

adopted the practice and kept a separate

enclosure for small nap. The result was


mind blowing when efficiency level of

employees were seen to be very high

and creative. A small breathe exercise

along with small nap or meditation have

shown miracle in human body. We knew

the deep breathing gives relaxation and

relief from anxiety, nervousness’ and

lack of concentration. The practice of

Pranayam over comes all such illness

and give a rock solid mind with healthy

body balance.

Have you ever heard sound of

your blood flowing in your body? Or

felt the heart beats in your chest? A

simple exercise of putting both your

index figures in your ears and just listen


the sound of flow of blood. Any living

creature on this earth needs oxygen to

live. The lungs full of oxygen rejuvenate

the vital organs and blood carries the

energy to different part of the body.

What is the driving force which makes

the heart beats in a systematic rhythm

beats? A specific interval between two

beats of heart where the heart takes a

little rest and bounce back is just not a

usual organic function. A very complex

mechanism of respiratory system of

human body needs a simple solution to

enhance its efficiency. The air goes in

lungs carry many gases and particles.

Gases which human require functioning

his/ her organs. For all human activities,


regular systematic functions of organs

are must. Yog have given a different

perspective of life where many types

of physical exercise were discovered

but a scientifically proven exercise

discovered by ancient civilisation just

like Indian science for Universe and

calculations for stars.

Modern science believes in

experimental results. All which is

logically proven is believed to be

science. The exercise differs from

human to human. If a boxer or athlete

work out and exercise in observed

professional manner, he will give an

enhanced result. Similarly, a human


body exercise all depend on the person

conducting it on his/ her body.

Every human body is having its

own biological clock. The capacity

for tolerance of atmosphere differs

from person to person. A person in

Middle East may tolerate 50 degree

centigrade heat where as he may not

be comfortable at -3 degree cold at

Northern hemisphere countries. Hence

the intensity and nature of exercise

differs from place to place and person

to person.

The food habit also gives a great

deal of impact on Yogic Exercises.


Vegetarians and Vegans are having great

advantage over non vegetarian food.

One of the yogic Kriyas is for cleaning

system, body Mals/ sweats/ excreta

through different out lets of body. Food

habits give added advantage to Yogi

while performing the Yog specifically

“Astang Yog”

Purifying system, especially

respiratory system, Digestive system

and purifying blood through various Yogic

Kriyas and Asans can be achieved with

normal practise of Yog. In Yog, we have

very specific instructions to pregnant

women. Now, all the instructions given

to her to give a best purified DNA and


jeans to the child coming in the world.

Besides healthy food, When a pregnant

women exercise Pranayam , it gives

a great respiratory system to the

child born. Not only good respiratory

system but strong lungs and heart are

guaranteed. The ancient science of

Indian Yogic exercise gives path to life

science the ancestors were practicing.

Where there was no modern medical

science existed but Yog and Ayurveda

was practised.

It is for sure that a better controlled

breathe through Pranayam gives desired

results to enhance body performance,

it also have great impact on mind and


thoughts. A positive mind becomes

creative mind. This is important; to be

creative one has to be sound mind with

wisdom.

Physical exercise requires energy

and power. It also then requires enough

in take to keep the balance of the body

fluids. But Pranayam on the other hand

can be practised even by lying down

without any efforts. It enhanced the

level of oxygen in organs, make the

body young and do not allow it to tired

faster due to aging. It gives enough

strength to brain to function faster

than average. No doubt, Pranayam

not making the body stronger as we


gain due to physical exercise, but it

enhances immunity system, respiratory

system, digestive system, blood control

and great brains.

Pranayam along with Surya

Namaskar gives great results and is

strongly recommended in Yog. Surya

Namaskar is one of the best light

exercises for body along with Pranayam.


Chapter III

TYPES OF PRANAYAM

1. Rechak

2. Purak

3. Kumbhak

There are 8 known types of Kumbhak


Other Referred Pranayam in this

book:

- Nadi Shodhan Pranayam

- Omkar Pranayam

- Pradavmay Pranayam

- Vedic Pranayam


- Sapt Vyahati Pranayam

- Bhramari Pranayam

- Shadmukhi Rechak Pranayam

- Murchha Pranayam

- Udsthal Shudhi Pranayam

- Ujjayi Pranayam

- Agni Pradipt Pranayam

- Kant-Vaat-Udar Purak Pranayam

- Nadi Avrodh Pranayam

- Chaturmukhi Pranayam

- Agni Prasaran Pranayam,

- Vamrechak Pranayam

- Kameey Kumbhak Pranayam

- Chandan Bhedan Pranayam

- Dakchin Rechak Pranayam

- Plavani Kumbhak Pranayam

- Sukchm Swas Prawas Pranayam


- Mukh Prasaran Purak-Kumbhak

Pranayam

We have also discussed many

other types of Pranayam in the following

chapter along with the process and pro

cedures.


Chapter IV

Procedure to Pranayam

In this chapter, we shall understand

the procedure to exercise Pranayam.

We have seen in the last chapter that

very foundation of Pranayam is of three

types.

1. Rechak

2. Purak

3. Kumbhak

Preparing for Pranayam : To

exercise Pranayam, One must sit on a

comfortable asan. Padma Asan is one

of the best Asan for Pranayam. We shall

graduate to more complex Asans as


and when required by the advancement

of Pranayam. For bingers, Padma Asan

is best Asan and most comfortable. Sit

straight and make your spine 90 degree

to earth, cross the legs and fold them

as one below ad one above where left

leg tow touches thigh of right leg. Make

your collar bone parallel to the ground.

Sit on earth and not on any furniture.

You may use a mat for the same.

Before you begin Pranayam,

purification of body is must. Nadi

Shuddhi is a process before Pranayam

is a must. Yogi usually make is very

very elaborate but a usual Pranayam

requires few small steps for this. Going


to Loo and clear your stomach and

bladder is a small step one must observe

before beginning. In Yogshastra it is

said that if Nadi is blocked with “Mal”

impure excreta in the body the flow of

Pran Vayu be blocked and any exercise

will not give desired result. Hence after

your daily routine of going to loo and

clear your stomach, you must have a

good bath.

Without Nadi Shodhan, benefits

of Pranayam cannot be achieved. Hat

Yog Pradipika says that Nadi having

three types of epicentres – Shushmna,

Ida and Pingla. Pran Vayu passes from

these Nadis and enter in to Chakra, the


main nerve system.

Yogi performs “Shat Karma”

before practising Pranayam. As

defined in Hatyog Pradeepika (2|36),

Shat Karma are - Dhoti, Basti, Neti,

Tratak, Kapal Bhanti. Performing Shat

Karma purifies the body, cough, VAAT,

and many types of impure chemicals,

MAL, and detoxifies body to its purest

form. One cannot perform Shat Karma

by simply reading books; it is always

advisable to see an instructor for this.

To purify Nadi and Vains, Nadi

Shodhan is a must. We have mentioned

and referred the Nadi Shodhan in other


part of this book. A small procedure to

perform the Nadi Shodhan :

Sit on Padmasan. In this, we have

to perform only Purak/ Inhale and

Rechak/ Exhale. There is no Kumbhak/

withhold. To start with, press close your

right nostril with left hand thump. Purak

/ Inhale slowly from your left nostril. In

Yogic language it is called Muladhar.

Take air to full lungs. Close your right

nostril with ring figure of left hand and

slowly release the/ exhale the breathe/

Rechak to empty lungs without any

Kumbhak. This is called one Pranayam

cycle. This process of Nadi Shodhan is

referred in Yog Chudamani Upnishad


(98). Doing continues Nadi Shodhan

will purify Nadi, as described in this

Upnishad.

In Yog literature, Nadi Shodhan

further advanced where Yogi usually

not only inhale full lungs but full the

stomach also with air. Air Purak/ inhaled

from left nostril enters the lungs from

Ida Nadi. Feel the moon in the Nabhi,

stomach and while Rechak/ exhaling

feel like moon light has made a cool

and purified lungs and stomach. The

Rechak exhale is done through Pingla

Nadi. Now start with Right Nostril and

feel the Sun in the Nabhi, Stomach for

warmth and energy. Do it three times.


In the last Purak/ inhale from both the

nostril and exhale from mouth. Doing

this seven times is called Nadi Shodhan

Pranayam.

In Shandilyopnishad (6|1-

2), even Kumbhak is introduced in

Nadi Shodhan. The Upnishad have

recognised the Kumbhak also while

doing Nadi Shodhan. It accepts that

three months of Nadh Shodhan will

purify the body completely and will

remain so till the practice continue.

Check which nostril is breathing.

Usually one of the nostril breathe. The

left nostril we called Chandra and Right

nostril we call it Surya. When your right


nostril is breathing, release the Rechak

from Left and if left nostril is breathing

then do the Rechak from Right.

Yogi often try to explain various

forms of fingers to hold nostril but in

ancient Yog and Astang Yog there is no

explanations or instructions as to which

figure to press for Rechak – Kumbhak

– Purak. You may try your own thumb

and ring figure for easy posture.

Yog Asans are prohibited after bath.

But Pranayam is always practiced

after bath.


Eating Habits for better results:

Often we take heavy meals in

dinner. While we intake heavy meals

even during the day, it enhances

breathe counts. A normal breathe count

of an adult is between 16 to 18 times in

a minute. While we take heavy meals, it

enhances to 20 to 22 in a minute.

For students and diabetic, eating

must be controlled. Ayurvedic meals are

best meals for humans as it all depended

on herbals and natural components. To

practice Pranayam, person must eat

light, without preservatives, balanced

and avoid deep fried foods.


Rules for performing Pranayam:

A good Asan, preferably Siddh Asan

and Padma Asan give best result in

Pranayam. Other Asan too are referred

by Yog literature are Swastic Asan,

Sukhasan while practising Pranayam.

This is also compulsory to sit on

Yogic Asan, otherwise we may get bad

results while practicing Pranayam. A

bad posture of body may give critical

result and may develop breathe related

ailments.

Mornings are best time of day.

Yogis perform in wee hours of morning

or before dawn. Usually any time


of the day or night is good time but

mornings are fresh and body is already

rejuvenated by a good sound sleep.

Pranayam then audits every part and

cell of the body, inspect it to a local level

and micro level, gives signal to brain to

repair or make good any left out work of

brain during the sleep.

Empty Stomach is best status

for body to receive advantages of

Pranayam. A filled stomach consumes

lot of energy and entire body is busy in

digesting the food. In that state, if you

ask them to repair the system, food may

not be digested properly.


After Bath, Pranayam is best to

achieve desired results. Usually Yogic

Asans are performed before Bath. But

Pranayam is always done after bath.

People do it during the day and night

also. But for best result, morning after

bath Pranayam are preferred. Ancient

Yog literature recommends four times

Pranayam in Morning, Afternoon,

evening and mid night. At one go, 80

Pranayam is possible. In full one day

320 Pranayam is possible and it require

6 hours to perform. This is practically

impossible in today’s busy life but this is

the highest level, we must understand.

Usually, two times Pranayam in a day is

sufficient. Best time to perform is before


the Sun rise and within two hours after

the Sun set. If you are busy throughout

the day and feeling tired, then evening

and night practice should be avoided.

To practice Pranayam, flowing air is

not preferred. To practice it, one needs

to have clean and good surroundings

but blowing of wind is not preferred. It

is prohibited in flowing air. When wind

is sharp, it restricts the sweat to come

out of body hence Nadi Shodan is not

possible then.

Before the meals, at least a gap of

3 to 4 hours must be observed. To do

Pranayam, the gap after should be at


least 3 to 4 hours.

It is important to note the Swar of

nose before we start the Pranayam. If

left swar- Chandra is active then start

Pranayam from Left. Same with Right

Swar- Surya. It is also known practice by

Yogis that when Chandra Swar is active

then start with soft duration to control

to “SUM Swar” to get better results.

SUM Swar is when both the nostrils are

working simultaneously.

Compulsion of Bandh Sadhana always

is observed while practising Pranayam.

Bandh Sadhana is referred in Yog

Kundlyupashinad (1|42-55). Bandh


Sadhana is performed to control and

enhance agni within. While Apan is

done forcefully which go up from Guda/

Anal to achieve MOOL Bandh. When

Apan goes up in body and touches

the brain, fire like energy is released.

Kundali is wakening up like a snake is

slapped while sleeping. MOOL Bandh

must be performed by Yogis to get full

control of Apan and Rechak.

After Kumbhak but before Rechak,

one must perform Uddyaan Bandh.

This enhances Pran Vayu volume. That

is why Yogi calls it Uddyaan Bandh.

Damages are possible if you do


Rechak forcefully and faster than other

process. Do Kumbhak according to your

comfort level. It all comes when you

practice, so don’t jump to the highest

level. Start from a very low scale/ matra,

time between Rechak, Kumbhak and

Purak. Do Purak very carefully. If Purak

is done quickly without giving proper

intervals then it can damage your lungs

cells. If you do Purak quickly then there

won’t be any space for Kumbhak. The

time for Kumbhak will be lesser than

desired. Hence do the Rechak and Purak

very very carefully and observe timing

very carefully. Vahmya Kumbhak must

be performed before starting next cycle

of Pranayam. Take rest/ lull between two


cycles of Pranayam in the beginning.

When you have cough and cold,

full stomach, Pranayam is prohibited.

Uneven breathe due to atmospheric

pressures, temperature deviations and

uncomfortable air pressure like on high

altitudes, Pranayam is not preferable.

People those who are not fit

and are ill for any reason, should not

perform Nadi Avrodh, Bhrastika,

Ekang sthabh, Swang Sthabh, Mukh

Prasaran Purak, Hradaya Stabh,

Agni Pradeipt and Vayveey Kumbhak

Pranayam.

People having Pitta problem should


not perform Bhrastika Pranayam. In

Ayurveda, Pitta is chemical and acidity

in food and usually having digestive

problems.

In Summer, one must not perform

Surya Bhedan, Ekang Sthabh,

Sarwang Sthambh, Nadi Avrodh,

Mukh Prasaran Purack and Agni

Pradipt Pranayam. But people having

usual cough can perform them in hilly

areas.

In winter, one must not perform

Sitkaar Shitali, Chandra Bhedi,

Sheetkaar, Pranayam.


People having problems with

Vaat must not perform Shitali plavani,

Udarpurak, Sheetkaar, Sitkari, Kanth

Vayu Pranayam.

Shitali Pranayam calm the Pitta,

hence people having Pitta trouble must

perform this Pranayam in summer.

Purak enhances Pitta and agni. Pitta is

generated Abhyantr Kumbhak which

is done after Purak. People with Vaat

and Pitta should do this Pranayam

regularly.

Rechak is not affected by any

temperature or condition or season.

This can be performed in any condition.


Person having fever should not

perform any Pranayam.

Yogi must understand the body

conditions, surroundings, timing

and right type of Pranayam for right

results. This is important because, un-

attended Pranayam practice may lead

to respiratory ailments.

Rechak Pranayam:

Rechak Pranayam is one of the easiest

Pranayam. In this, release the air from

your lungs and empty it. Hold it till you

can before you inhale. While you are

holding the breathe and your lungs

are empty it this lull period is called at


Kumbhak ( while it is empty it is called

Bahya Kumbhak)

While giving rest to your lungs for

few seconds and in a state of Kumbhak,

the longevity of breathlessness gives a

unique state of lull period. In Rechak,

when breathe is exhaled to empty

lungs, count the seconds in which you

release breathe. Longer the release

period, better will be Rechak. Means

take a longest time to release breathe,

beginner may release within three

seconds to seven seconds. While the

practice improves, one can achieve

even 20 seconds and more of breathe

release.


Rechak is released so that the

lungs gives signal to brain that it requires

inhaling air immediately. This stage will

be described more in detail in coming

content and complex Pranayam.

The release of breathe should be

average force or release throughout

the time of release. Means when we

release breathe it should have evenly

force of release throughout the period

of release.

A cotton kept at 12 cms from

nostril is good length for Rechak when

the cotton is moving by breathe through

out. This force is achieved by experts. If

you are not be able to do it in the binging


then don’t worry, practice makes men

perfect. We shall have easier way to

achieve this.

Purak Pranayam :

Just like Rechak Pranayam, in

Purak Pranayam we inhale the air in our

lungs for a longer period with even force

throughout. While the air full lungs, we

prolong exhale. This period is called as

Kumbhak (Abhyantr Kumbhak).

The deep breathing of inhaling air

can be felt till the abdomen and even

at Toes and even in brain. To reach

it till abdomen it is called “Dheergh


Sukchm” Kumbhak Pranayam:

As we have read in above paras

as to the time between Inhaling and

Exhaling is Kumbhak. We have many

types of Kumbhak.

Complete Pranayam:

While we do 12 times Rechak-

Kumbhak-Purak-Kumbhak-Rechak it

is a complete set where we achieve

Dheergh Sukcham stage of Pranayam.

This is mature Pranayam and a regular

practice can be achieve Dheergh

Sukchm Pranayam.

A complete cycle of Rechak-


Kumbhak-Purak-Kumbhak-Rechak

Pranayam is Pranayam.

A beginner may take 4 seconds for

Rechak and Purak and 6 to 8 seconds for

Kumbhak. A Kumbhak can be achieved

till seven minutes by a Yogi. Do not try

this without a trained Yogi instructor till

you are confident yourself for achieving

more than 8 seconds of Kumbhak.

While Rechak - Kumbhak - Purak -

Kumbhak Rechak for 24 cycle is called

“Pratham Udghat Madhya Dheergh

Sukchm” and 36 cycle of Rechak-


Pranayam is called “Dwitiya Udghat

Madhya Dheergh Sukchm” and 64


cycle is called “Tritiya Udghat Tritiya

Dheergh Sukchm”

“Udghat” is circulation of “Pran

Vayu” from head to toe. A healthy

person inhales 15 times in a minute.

While doing Rechak-Kumbhak-Purak-

Kumbhak-Rechak , he enhances the

length for Dheeragh Sukchm position

in Pranayam.

Purak- Kumbhak position of

Pranayam is called Abhyantr Purak

Pranayam. The Part of Rechak-


where the period of Purak and Kumbhak

where Yogi understands that for this

period how much I would have taken


normal breath. A comfortable 12 to 16

seconds of Abhantr Purak Pranayam

is equal to one breathe. One must

understand the comfort zones of period

in which he/she can hold back breathe.

In this Pranayam the ratio to inhale

and hold back of breathe should be

1:2. Enhancing the ratio and deviating

the ration may cause breathlessness.

Hence it is advised to take simple short

period Abhantr Purak before going for

full cycle.

Sthambh Vratti Kumbhak is

good for beginners. In this we just stop

breathing for a while without doing

any Rechak or Purak. One must know


as to how much time he/she can be

breathlessness. This is the base for all

Pranayam.

A normal Pranayam Rechak-


requires a little concentration. Hence

Yogi chant “Om” or “Gayitri Mantra”

while performing Pranayam.

Pranayam must be started with

the help of a Yogi Instructor. It is very

easy to learn while some one instructs

you. Use of Thump for Purak and Ring

Finger for Rechak. A good practice of

Pranayam, then, do not require finger

and thumb.


Kumbhak Pranayam

In the previous chapter we have seen

eight types of Kumbhak,

Other than these three stages

of Pranayam, there is a fourth stage

of Pranayam also having explained

in Yog Darshan (2|51). The Fourth

stage of Pranayam is where there is

no Kumbhak and the Yogi meditate or

concentrate on an object, usually God,

almost leave it to the normal Kriya of

Breathe , a normal breathe without


Kumbhak. In this, usually, a Rechak is

performed and then immediately Purak

is performed with Kumbhak. Then it is

left for normalcy without concentrating

on breathe.

Sitting on Guda Asan and performing

Rechak is called “Mul Bandh”

Pranayam. On the same Asan when you

try to touch stomach to Spinal Bone is

called as “Uddiyan Bandh” Pranayam.

This Pranayam is helpful in

anxiety and especially when you’re

in nervousness and disturbed. These

controls the pulses and give a specific

rhythm to heart beats. It controls the


thoughts and worries.

A good Pranayam gives you similar

pulses counts for Rechak and Purak.

While starting the Pranayam, one must

understand the normal breathe counts.

Only when he/she can enhances the

time for complete cycle.

One of the best practices

of Pranayam is “Nadi Spandan

Anukaran”. Means follow your pulses

while doing Pranayam. Do Rechak for

three six count of pulse then do the

Kumbhak for 3 counts, then do Purak for

six Pulse counts and then three counts

of Pulse again. Duration of your pulse


count should be equal in all steps. This

can go up to 16 Pulse count for Purak

and Rechak. This Pranayam make you

follow your pulse and the Pran Vayu

then meets the Eclectic current of blood

flowing to all organs in the body. Nadi

Spandan is one of the best exercise to

know the exact time in synchronisation

of heart beats with exact time period

of breathe, Rechak and Purak. When

you feel the pulse with breathe you

take, this stage is called Nadi Spandan

Anukaran. Only Pranayam can make

you feel you pulse.

Swimmers, Singers, jet flyers,

space travellers, deep sea divers and

wrestlers must practice Nadi Spandan

Anukaran.


Another type of Pranayam is

“Pranakarshak Vyayam Pranayam” is

very good for pregnant women. With this

Pranayam, women get connected with

fortes for good thoughts and get rid of

many ill provoking thoughts, enhances

reparatory of the child in womb, and

easy delivery of child. The mediation

along with normal Rechak – Kumbhak-

Purak while concentrating on womb is

done for 8 times in a day without any

intervals.

In Mahabharat, there is a reference

to the context. Abhimanyu learnt how

to break Chakravyu while Arjun

was describing to his mother when


Abhimanyu was in womb. The channel

to make child’s brain work and develop

to highest maturity is established while

doing this Pranayam.

Old age brings weakness, short

tempered moods; lose body with low

energy level. Yog is prohibited for old

age but not Pranayam. While doing

Pranayam in old age, the body get

rejuvenated with lots of energy and

oxygen to retrofit the body dying cells.

Pranayam detoxify the body’s bad

chemicals. It enhances the equilibrium

of body fluids. We all know that human

body is almost 70% water or liquid.


Purifying the blood, execrate and throw

out the bad chemicals, balance the

system and enhances body balance.

Yog says that air in Ears balance our

body. Pranayam regulates such air in

the body. We have seen the types of

Vayu in introduction chapter. Pranayam

balances all Vayu in the Body.

Who should not practise?

Often it is asked whether patients of

Bronchitis and Asthma should practice

Pranayam? Can a Blood pressure

patient practice Pranayam? They must

start the Pranayam after Nadi Spandan

Anukaran. It is not advisable if they

feel uneasy while doing it. You must


connect with professional trainer of Yog

to do this.

Person suffering from

Tuberculoses, Heart ailments, hernia,

should not do Pranayam. Person who

has fractured bone, Jaundice, bed

ridden, handicap, and too weak also

should not practice Pranayam. Although

Yog is prohibited for people below

age of 12 years but Pranayam can be

practiced even by them for great brains,

lungs, heart, and very good height.

Best Season for Pranayam:

Winter is best season for Pranayam.

The body thermostat is at its best


which controls the body temperature.

The extra energy required by the body

to keep human body at comfortable

temperature is given by Pranayam.

The warmth required to keep the organ

safe and function at good level, more

Oxygen required. Pranayam gives and

recognise the body needs. In winter, the

body transforms its self to accumulate

energy for keeping it warm. Pranayam

helps body to achieve to store more

energy in its cells anticipating the

coldest days coming its way. The body

starts accumulating energy into cells to

be released as and when required to

keep the body warm. Pranayam gives a

boost to the process of accumulation. It


enhances immunity system.

Best Asan for Pranayam:

Siddh Asan and Padma Asan are best

Asan to perform Pranayam. One more

Asan is recognised in Yog is Shav Asan.

In Nadi Shodan, Shav Asan is the

best Asan to achieve highest level of

proficiency in Pranayam.

Yogi also perform Shirshasan for

enhancing brain waves and thoughts,

memories and sharpness for mind.

Guda Asan for extraordinary results

in Pranayam is having referred in

Shiv Maha Puran. This Asan is also


performed in various Tantric Kriyas by

ancient Mantra practitioners. In this

Asan, a special Yogic Kriya to obtain

mint like vaporab from mouth can be

achieved with Nadi Shidan Pranayam.

I am not going in details of the Kriya but,

Guda Asan is best Asan for Pranayam

to achieve to control blood sugar.

Kapal Bhanti Pranayam to Control

Diabetes:

While keeping the stomach empty

and filling air to its full and releasing to

empty stomach again one for a second

to control blood sugar. Guda Asan is best

Asan to do this Pranayam. Normally it

is done in the morning without taking


anything after release of excreta and

urine.

To Control Uric Acid of Body:

Ekang Sthabh Pranayam is best

Pranayam to control Uric Acid. In Yog

and Ayurved it is called as “VAAT”. Uric

Acid which gives arthritis ailments to

body and joints in legs are severely

choked and jam. Unbearable pain along

with swelling joints and toes is often

due to enhanced Uric Acid to a level

of 7 and more in body. Ekang Sthabh

Pranayam which gives better control

to Uric Acid in the body and balance it

to normal within a fortnight if observed

with controlled diets. Any nut which is


divided into two should not be eaten,

for example Cashew nuts.

To Control ailments in Stomach, one must

practice Vajrasan. While performing

Vajrasan, hold legs with strength and

press toes on nerves, press stomach to

upper / inside of body. This will allow

Pran Vayu to enter various organic cells

of digestive system.

Hat Yog (2|16) has referred the

Bandh Sadhana along with Pranayam

the best Yogic exercise to kill all illness

of body. It has referred the same as Ukt

Pranayam.


Vyham Kumbhak Pranayam

gives strong lungs. In Hat Yog

Pradeepika (2|15), it is said that like

we control lion, tiger and elephants, one

must take extra precaution and slowly

and sturdily control such animal; Yogi

also must perform restrains to control

Pran Vayu. If you show impulsions, the

process of Pranayam will hearts you.

Sports persons must practice it to get

maximum performance.

For strong digestive system,

one should perform Dheergh Swas-

Praswas Pranayam. In this, sit on

Padmasan. Do not close any nostril

with any thump or finger. Do Purak and


Rechak with force without Kumbhak.

Agni Prasaran Pranayam is

also very helpful to enhance the

digestive system and organs involve.

Sit on Siddhasan, In Dheeragh Swas

Praswas Pranayam one should start

with forceful Purak and do Rechak

without observing Kumbhak. But in Agni

Prasaran Pranayam, start with Rechak

followed by Purak, fill till stomach and

do it three times and restart after a lull.

The force breathe is must to fill the

lungs and stomach.

To purify blood, Mukh Prasaran

Purak-Kumbhak Pranayam is best


exercise. Sit on Sukhasan/ Padmasan,

Close right Nostril and inhale-exhale-

inhale a long Purak to fill full lungs and

stomach. After Purak perform Kumbhak.

Close the neck and throat to a extent

that no air should go out, even the air

should not go out from mouth. A normal

Kumbhak must follow. If feeling uneasy,

exhale from right nostril.

To have a strong liver, one must

perform Madhya Rechak Pranayam.

The liver is an organ only found in

vertebrates which detoxifies various

metabolites, synthesizes proteins and

produces bio-chemicals necessary for

digestion and growth. In humans, it is


located in the right upper quadrant of

the abdomen, below the diaphragm. In

this, instead of Purak, Rechak must be

performed. First exhale and empty the

stomach, lungs. The perform Uddiyaan

Bandh and fold intestine to upper part

of Stomach. Exhale entire air and

do Bahya Kumbhak. Means empty

stomach with air and maintain status

quo. Perform to your comfort and repeat.

For longer healthy life, Yogi perform

Kewali Pranayam. Hat Yog Pradipika

(2|73) has found similarity in Kwali

Kumbhak Pranayam and Sthambh

Vradhi Pranayam. Also in Hat Yog

(2|74) explains that without exhale


and at the same time without inhale

controlling breathe for a longer time is

Kewali Pranayam. In this, we do not

observe Rechak nor Purak. Yogi also

calls it Sthambh Kumbhak Pranayam.

For enhancing life span, Yogi

also performs Sukchm Swas Prawas

Pranayam. Eating light and veg is

compulsory to perform this Pranayam.

Sit on Sukhasan. Keep cotton one foot

away on a small table and do Rechak

to move cotton. Practice for a week.

The Rechak is controlled to an extent

that the cotton every time closer to

the nostril should not move. A longer

practice is required for such Pranayam


as the controlled Rechak where the

quantum of breathe release is controlled

and spread evenly to entire period of

Rechak.

Sneezing is one of the natural

Rechak. Many of us release it through

mouth instead of nose. Many control it

and through Throat muscles control its

pressure. In long run the throat muscles

become weak and we lose voice when

advancing in age. A Sukchm Swas

Prawas Pranayam gives great control

on aging and gives freshness to brain.

For freshness, Gherand Sahita (5|46)

has advised for Sahit Pranayam. Sahit


Pranayam is of two types – Sagarbh

and Nigarbh. In Sagarbh Sahit

Pranayam, Yogi chant in his brain “Om”

while doing Purak-Kumbhak-Rechak.

In Nigarbh Sahit Pranayam chanting

OM is not necessary. One of the most

difficult Pranayam is Sahit Pranayam.

In this Yogi press his right Nostril from

right hand thump and perform Purak

and chant “Om” 32 times. Full the lungs

with air and stop, its Kumbhak. Chant

“Om” for 128 times. Then, press close

left nostril with ring finger and middle

finger of right hand and release the

breathe, Rechak and chant “Om” 64

times. Similarly press left nostril and do

Purak and do Rechak from Right Nostril.


Chant “Om” as many times as we did for

later. This is difficult Pranayam hence

do not give up initially. Practice makes

man perfect. This is Uttam / best type of

Sahit Pranayam.

In Madhyam type of Sahit

Pranayam, in Sahit Kumbhak, we

reduce the “Om” chant to 16, 64 and

32.

In Kanishk Sahit Pranayam we

further reduce the chant to 8, 32 and 16

counts of chanting “Om” is observed.

One should start with this initially.

Chanting “Om” is believed to

generate electricity in brain to kill


gems. Yogi calls it “Chinmay Vidyut”.

The vibration in reparatory system kills

many dead cells and germs to purify

the system.

For good digestion and do away

constipation Plavani Kumbhak

Pranayam is suggested in Yog. Sit on

Isthir Asan. Inhale / Purak air to full

stomach with both nostril so that it can

swell to its highest level, then perform

Kumbhak , and release the air from

both the nostrils , exhale/ Rechak to

empty it to its fullest. Dakchin Rechak

Pranayam is also very useful for good

digestive system.


Madhya Rechak Pranayam is also

suggested in Yog for greater digestive

system and enhances resistant power

from many types of illness of stomach.

Sit on Swastik Asan. Utkast Asan also

will do. In this Pranayam, empty the air

from lungs and stomach with Rechak

and perform Uddyan Bandh. Roll up

the stomach muscles with waves, put

both hands on both knee, Perform

Bahya Kumbhak, means stop after

Rechak. Inhale /Purak slowly from both

the nostrils.

For In-digestion, Chandan

Bhedan Pranayam is prescribed in

Yog. Close right Nostril from right


hand thump; perform Purak with force

from left nostril, perform Kumbhak to

comfort, then close left nostril from right

ring finger and do Rechak slowly.

For slim body and flat stomach, Yog

has prescribed Bhrastika Pranayam.

Please be careful while doing this as

it may harm you if not properly done.

If not done properly you may observe

blood in spit and coughing. This must

be performed under instructor only. One

may feel imbalance if not performed

properly.

Sit on Padmasan. Close left

Nostril from right hand ring and middle


finger. Put left hand on left knee. While

closing the nostril from right hand, lift

the right elbow to shoulder level, now

do Purak and Rechak with force. In

this process, do not observe Kumbhak

or stop, after 8-10 cycles of forceful

Purak and Rechak, do a long Rechak

and perform Kumbhak. Do Kumbhak to

comfort level. Now close the right nostril

with right hand thump and do Rechak

slowly from left Nostril. Start Purak and

Rechak forcefully from left Nostril at

least 8-10 times. Now do the Purak and

do Kumbhak a longer than 8-10 times

period. Do Rechak slowly from left

Nostril. This cycle of Pranayam must be

done at least three times continuously.


Agni Prasaran Pranayam, Vamrechak

Pranayam and Kameey Kumbhak

Pranayam also gives lighter body and

reduces body fat.

To control high blood pressure,

Shitali Kumbhak Pranayam is

prescribed in Yog. People having

persistent cough should not perform

this Pranayam. Summer is the best

season for this type of Pranayam. Sit

on Sukhasan, Put both hands on both

knee. Fold the tongue where both skirts

are raised, like whistling, Do Purak

slowly, do Kumbhak after filling lungs

to fullest, do Kumbhak to comfort level,

if not comfortable then release the


breathe immediately. Gherand Sahita

and Yogis have praised this Pranayam

as Uttam (best) Pranayam.

For good strong heart and for

palpitation, Yog has prescribed Vakshtal

Rechak Pranayam. Sit on Sukhasan.

Perform Purak from both the Nostrils

slowly. Then slowly do Rechak from

both the Nostrils. After full Rechak,

perform Vaahya Kumbhak. Put both

the Palms on both the shoulders that

both the elbows at Shoulder heights.

Raise Shoulder in front and make chest

backwards, perform Kumbhak. Perform

Rechak slowly. Then put the hands

down on knee and perform normal


cycle of Purak-Kumbhak-Rechak. This

is one cycle. Start at least three times

at a time.

Kapaal Bhanti Pranayam is best for

purifying lungs, Diabetes, Coughs and

cold, and to enhance stamina of sports

persons. There are two types of Kapaal

Bhanti Pranayam. In Gherand Sahita

(1|57) it is described as: Do Purak from

left Nostril slowly and Rechak from Right

Nostril without Kumbhak. Reverse it.

In Hat Yog (2|35) it is described

as: Sit on Siddhasan. Do Purak and

Rechak very forcefully from both the

Nostril without Kumbhak.


In both the process, the result is the

same.

Anulom-Vilom Pranayam is very

good for a good respiratory system and

to control cough cold, chest congestion.

Sit on Padmasan. Close right Nostril

and do a forceful Rechak from left

Nostril. Do Purak from left nostril without

Kumbhak and close the both the nostril.

Reverse with left and right nostril. Do at

least 20 times. Start with 8 cycles and

do it 20 times at a time.

To control thyroids and other

ailments of throat, singers, Yog has

prescribed Chaturmukhi Pranayam.


Sit on Sukhasan. Turn you head to left

shoulder, do Purak and Rechak without

Kumbhak forcefully. Do Rechak from

left nostril without using hand. Then

turn the head to right and repeat the

Pranayam, here do Rechak from right

nostril without using hands. Similarly

look up, repeat the Purak-Rechak and

look down and repeat the Purak and

Rechak. This is one cycle. Do at least 7

times at a time.

Shavasan is also performed by

Yogis for doing Surya Chakra Yog. One

of the not known Pranayam is Surya

Chakra Pranayam which is similar to

Shavasan.


Ekang Sthambh Pranayam is

performed for strong body. Usually

wrestlers perform this for best results.

This is performed while standing or

while lying down. Do Purak slowly from

both the nostrils without Kumbhak.

Concentrate on hand and leg muscles

and fill air to all part of the body.

Smokers who want to stop smoking

must do Nadi Avrodh Pranayam.

This can be performed while standing

and sitting on Padmasan. Close right

nostril and do Purak from left nostril

till Muladhaar. Close palm tightly and

keep on knees, Do Kumbhak and try

to flow the air to right hand side till the


right hand is feeling stiffness. Try to

maximise the Kumbhak.

This is also can be performed

along with Sahit Kumbhak, Sarvang

Sthambh Pranayam, Vayveey

Kumbhak, Hirday Sthambh

Pranayam, Bhrastika Pranayam.

Kant-Vaat-Udar Purak Pranayam

was performed by Yogis for wining

thrust and hunger. This is very difficult

Pranayam, must be performed with the

help of instructor only. Sit on Sinhasan.

Put both the hands on both knees. Close

mouth, close nostrils without hands and

create a vacuum in throat to fill the air


and drink it to full the stomach. Yogi also

performs Mayur Asan and Shirshasan

for an alternative to this Pranayam.

To align body temperature to the

coldest temperature Yogi performs

Agni Pradipt Pranayam. Close right

nostril with right thump and do Purak

from left Nostril slowly and full the

lungs. Do a forceful Kumbhak that the

face and chest become red, do Rechak

slowly from left Nostril only. You will

feel the heat even in winter and minus

temperature.

For controlling sexual organs

Ujjayi Pranayam is prescribed in Yog.


Sit on Sukhasan. Do Purak slowly

from both the nostrils. Make sure air

does not reach stomach. Also perform

Jalandhar Bandh simultaneously. Try

to long last the Kumbhak comfortably.

Now close right nostril and do Rechak

from left nostril slowly.

To control five Indries/ Senses,

Udsthal Shudhi Pranayam is

prescribed in Yog. Sit on Padmasan.

Sit strait, Purak slowly from both the

nostrils, when lungs are full, close right

nostril and Rechak from left nostril with

a deliberate forceful push, Repeat with

right Nostril.


To control the thoughts process

and Meditate, Yogi performs various

Yogic exercises. Some of the Pranayam

very useful and especially performed to

enhance meditating exercises.

Yog Nidra or Susupta Awastha,

often called as hibernation found

in Frogs, one of the best types of

meditation. We control, brain, thoughts,

concentrate and enhances brain power,

hypnotise, enhance firmness is all Yog.

Bhramari Pranayam is one of the

types of Pranayam where Yogi performs

to Dhayn / Meditate. In this Pranayam,

Rechak is done with sound of whirlpool


and Purak is done with sound of Bhawara

(Black bee an insect suck honey from

flowers) from nostrils. Sit on Viraasan.

Viraasan is performs by Yogis to win

the sleeplessness. Do Purak from

both the Nostrils so that a sound from

nostril partitions comes from vibration.

Followed by Kumbhak to comfort level.

Do Rechak slowly to make slow sound

of Bhawar/ Black bee insect. Sound

should be melodious. Also do Uddyan

and Mulbandh simultaneously. In

Gherand Sahita, one can listen to the

sound while putting the fingers in ears.

Anulom Vilom Bhramari

Pranayam is also very good for enhancing


concentration of brain. Chess players,

shooters, jewellers must perform this

daily to enhance performance. Sit on

Padmasan. Do Purak from left nostril,

do Kumbhak to comfort level, Rechak

from Right Nostril. Repeat. This is done

with a sound in throat.

Murchha Pranayam is also

performed by Yogis to enhance

concentration. Sit on Padmasan.

Close right nostril with right thump and

do Purak from left nostril, followed by

comfortable Kumbhak. Apply Jalandhar

Bandh and concentrate on centre of

eyebrows. Release Rechak slowly from

both the Nostril. Feel like unconscious


while doing Kumbhak. Repeat with right

nostril.

Shadmukhi Rechak Pranayam

is also very good for Sports persons

who require concentrations. A golly of

a hockey goal should perform where

penalty shoot outs are ahead. Its Purak

and Rechak is just like Bhramari

Pranayam but it requires both the ear

are closed with both the thump, both

the eyes by both index fingers and both

the nostrils by middle finger and mouth

is closed with ringer and small fingers.

It also requires Jalandhar Bandh

and comfortable Vahy Kumbhak with

concentration on lower chest. If Purak


is required by lungs then lift left middle

finger to release left nostril. Repeat with

right nostril.

Sapt Vyahati Pranayam is one

of the Vedic Pranayam. In this, Doing

normal Purak-Kumbhak – Rechak

is done while sitting on Virasan and

chant Gayatri Mantra/ A Saptak mantra

/ psychological feeling Pranayam.

While doing Purak take this much time

to complete the mantra, four times in

Kumbhak and twice times in Rechak.

People having shaking hands due to

old age, Varicose in legs and fits can

be controlled with this Pranayam.


In Yog Chudamani Upnishad

(101-105) Pradavmay Pranayam is

described. Rechak-Kumbhak-Purak

is Pradav and it should be done in

Dwadash matra (Count/ even). Purak

12 counts, 16 counts of Kumbhak and

10 counts of Rechak are called as

Omkar Pranayam.

PRANAYAM · 2020. 4. 18. · No part of this book may be reproduced, stored in retrieval system,...

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