Pranayama Practices
In the chart below, I am providing a list of some of the pranayama practices that are covered in the Pranamaya/Meditation intensive programs that I offer from time to time. I cover most of these techniques in the regular level 1 and level 2 classes as well as in the 21-day yoga challenge program.
| Name in Sanskrit | Name in English | Notes |
|---|---|---|
| Ujjayi (उज्जायी) | Ujjayi breathing | Deep breathing while constricting the epiglottis to make a hissing or ocean wave-like sound |
| Vibhagiya (विभागीय) pranayama | Deep sectional breathing | Deep breathing into the three areas of lungs - upper (clavical), middle (thoracic) and lower (diaphragmatic) |
| Deergha shvasam (दीर्घश्वासं) | Deep breaths | 3-part breathing; engaging all parts of the lungs in a single breath |
| Kapalabhati (कपालभाति) | Kapalabhati (Breath of fire) | Short, forced and brisk expulsions of air while pulling the belly in simultaneously |
| Bhastrika (भस्त्रिका) | Bellows Breath | Both inhalation and exhalation are short, forced and brisk; no movement of the abdomen |
| Nadi Sanchalana (नाडी सन्चालन) | Rapid Breathing | Breathing at a rate of approximately 100 breaths per minute, one nostril at a time, then through both nostrils |
| Bhramari (भ्रामरी | Humming bee breath | Symbolically closing all faculties, then deep exhalations using a humming sound |
| Naadi Shuddhi (नाडी शुद्धि) | Alternate nostril breathing | Slow, deep, soft (soundless) breathing through alternate nostrils - ratio of 1:2 between inhale/exhale durations |
| Sheetali (शीतली) | Cooling breath 1 | Making a tube with the tongue by pulling the tongue out; use this tube to inhale, exhale through the nose |
| Seetkari (सीत्कारी) | Cooling breath 2 | Opening the lips, closing the teeth and using the gap between the teeth for inhalation; exhalation through the nose |
| Udgita (उद्गीत) pranayama | OM chanting pranayama | Chanting OM repeatedly, paying attention to your own breath and the OM sound while exhaling |
| Kumbhaka (कुम्भक) - antar-kumbhaka and bahya-kumbhaka | Breath retention - internal/external | Internal retention (after inhalation) and external retention (after exhalation) |
| Bandha (बन्ध) - Jalandhara (जालन्धर), Uddiyana (उड्डियान), Mulabandha (मूलबन्ध) | Bandhas | Three types: Jalandhara (chin lock), uddiyana (navel lock), and mulabandha (root lock); Apply Uddiyana only after exhalation, other two both after inhalation and exhalation |
| Mahabandha (महाबन्ध) | Great Lock | Applying all three locks simultaneously |
| Sama-vritti (समवृत्ति) | Equal rotation | Making all four - inhalation, retention after inhalation, exhalation and retention after exhalation - identical in duration |
| Viloma (विलोम) pranayama | Interrupted Breathing | Deep inhalations and exhalations - interrupting each for two seconds (breath retention), every two seconds |
| Ujjayi (उज्जायी) pranayama | Ujjayi pranayama | Deep inhalations using Ujjayi breathing, retaining the breath for a comfortable duration, then exhale through the left nostril |
| Kumbhaka and Bandha practice | Practicing the locks and breath retention | Apply breath retention and the locks, as appropriate, in the following pranayamas: Alternate nostril breathing, Sheetali, Seetkari, equal rotation, |
| Khechari (खेचरी) mudra | Khechari Mudra | Deep breathing while rolling the tongue upward with the back of the tongue touching the upper palate. Apply kumbhaka and bandhas, as appropriate |
| Agni-sara (अग्निसार) | Agni Saara | Standing with the feet about a foot apart, knees bent and hands on the knees - exhale completely and using the core muscles flap the muscles of the abdomen at a fairly rapid rate |
