PRANAYAM NO.

THE METHOD OF DOING “BHASTRIKA”

• Sit in a cross legged position with your hands in Gyanmudra and the back of your hands
resting on your knees. Gyanmudra means closing and making a circle with your thumb and
the forefinger as shown in the figure and the video.
• Breathe through both your nostrils till your lungs and diaphragm are full of air.
• Without pausing breathe out forcibly so much so that your abdomen caves in as far as
possible. Obese people or the ones with bulging stomach should push the stomach as back
as possible.
• This continuous inhaling and exhaling should make a sound resembling the blacksmith’s
bellows.
• If you are suffering from cold and sinus, and in case if your nostrils are closed due to them,
then follow the following procedure till both your nostrils are fairly open. Close your right
nostril with your thumb and inhale and exhale through the left nostril. Then close your left
nostril and inhale and exhale through the right nostril till both your nostrils become fairly clear
for breathing normally.

IMPORTANT NOTES ON “BHASTRIKA”

People who suffer from high blood pressure and heart disease should inhale and exhale very very
mildly and slowly.
This Pranayam is done in basically 3 speeds.
A. Slow speed: One cycle of inhaling and exhaling should take about 3 seconds.
B. Moderate speed: One cycle of inhaling and exhaling should take about 2 seconds.
C. Fast speed: One cycle of inhaling and exhaling should take about 1 second.
In the beginning kindly do this Pranayam in slow speed, then migrate to moderate and then
fast speed as you keep gaining more experience.

In the beginning this Pranayam should be done only for 2 minutes in all. Gradually increase the timing
by ½ minute every week till you reach the maximum time of 5 minutes. Kindly do not do this
Pranayam for more than 5 minutes at all.

In the intervals you can also do “butterfly exercise” or “blood circulation” exercise of the legs and
feet. Click here to see the video clip of these exercises.

The ideal way for doing Pranayam is to close your eyes and imagine that while you are breathing in
the power of the Cosmos is entering the body through your head and while breathing out the same
power which is accumulated into your head is moving into your entire body from top to toe. This
practice will help in curing all ailments and diseases faster, making you a healthier person at the
earliest.

BENEFITS OF “BHASTRIKA”

1. Problems and diseases of cold, cough, asthma, allergy as well as all respiratory problems are
cured.
2. Due to the heart and the head getting adequate quantity of air (Prana) the general health is
very much improved and the lungs also become stronger.
3. Ailments of the throat like tonsils, thyroid and inflammation are also cured.
4. This Pranayam helps in de-toxifying the body.
5. General health improves and one becomes immune to diseases.
 PRANAYAM NO. 2

METHOD OF DOING “KAPALBHATI”

• Sit in a cross legged position with your hands in Gyanmudra and the back of your hands
resting on your knees, same as in Bhastrika Pranayam. Gyanmudra means closing and
making a circle with your thumb and the forefinger as shown in the figure and the video.
• In this Pranayam, the short inhalation is done normally but the exhalation is done with full
force.
• Imagine yourself blowing out a candle with full force through your nose instead of the mouth.
When you force out the air, your stomach should cave in slightly with a jerk. Obese people or
the ones with bulging stomach should push the stomach as back as possible when exhaling
out the breath with force.

IMPORTANT NOTES FOR “KAPALBHATI”

While breathing out with a jerk imagine that you are breathing out all the impurities from your body
and the oxidants from your system. To start with do this Pranayam for minimum 5 minutes, slowly
slowly increase it by atleast 1 minute per week till you reach the maximum timing of 15 minutes. It is
very important to do this Pranayam for 15 minutes a day to get the full health benefit this Pranayam
offers.

If you are tired you can stop and do this Pranayam in installments. Normally I do this Pranayam in 3
installments of 5 minutes by breaking in between for 1 or 2 minutes. When you break you should
breathe normally. Alternatively you can also do this Pranayam in 5 installments of 3 minutes. The
choice is yours. After the practice of this Pranayam for 6 months you will be able to do this Pranayam
for 15 minutes continuously without feeling any fatigue whatsoever.

This Pranayam is done in basically 3 speeds.

A. Slow speed: One cycle of inhaling and exhaling should take about 2 seconds.
B. Moderate speed: One cycle of inhaling and exhaling should take about 1 second.
C. Fast speed: One cycle of inhaling and exhaling should take about 1/2 second.

The best way to do this Pranayam is to do the first installment of 5 minutes at slow speed, the second
installment of 5 minutes at moderate speed and the third and last installment of 5 minutes at fast
speed.

In the intervals you can also do “butterfly exercise” or “blood circulation” exercise of the legs and
feet.

The meaning of Kapal is forehead and Bhati means light in the Indian language. Hence this Pranayam
makes the forehead luminous as well as lustrous and helps in curing many ailments of the body.

BENEFITS OF “KAPALBHATI”

1. This Pranayam will make your face luminous and radiant.

2. Ailments of asthma as well as all other respiratory troubles will be cured.
3. It cures all allergies.
4. It extremely benefits people who are suffering from sinus problem.
 5. It clears the blockages in the arteries of the heart and also makes the lungs very strong.
6. This is the best Pranayam for obese people as it helps in reducing your weight considerably.
7. It helps in diabetes.
8. It reduces or eliminates acidity, helping in getting rid of constipation as well as flatulence.
9. It helps in curing diseases of the kidney as well as the prostrate gland.
10. The organs inside the abdomen will start functioning efficiently if this is done regularly as
stated above.
11. It increases libido and banishes impotency.
12. This will also banish negative thoughts and depression and will give peace and tranquility to
the disturbed mind.

PRANAYAM NO. 3

METHOD OF DOING “BAHYA”

• Sit in a cross legged position with your hands in Gyanmudra and the back of your hands
resting on your knees as in the first two Pranayams. Gyanmudra means closing and making a
circle with your thumb and the forefinger as shown in the figure and the video.
• Breathe out as much as the air from your lungs and cave in the stomach as much as possible.
Obese people or the ones with bulging stomach should push the stomach as back as possible
when exhaling out the breath with force.
• Hold out your breath for as much time as you can comfortably.
• Then release your breath slowly. Breathe in and breathe out normally for 3 to 4 times and
then repeat this Pranayam.
• After you have practiced for atleast 3 months, you can apply Jalandharbandh and Moolbandh
after breathing out the air completely and holding it in that position.
• Jalandharbandh can be applied by contracting the neck and the throat (glottis) and bringing
the head low. Press the chin firmly against the chest.
• Moolbandh can be applied by contracting the anal sphincter muscle upwards towards the
spine. You will be able to feel the air being drawn up.
• This Pranayam should be initially done for 5 times and then later on after practice of 3 to 6
months you can do it upto 11 times also.
• To start with you will be able to hold your breath out in this Pranayam for 5 to 10 seconds and
later on you can go from 30 seconds to about a minute.

IMPORTANT NOTES
In the intervals you can also do “butterfly exercise” or “blood circulation” exercise of the legs and
feet.

BENEFITS OF “BAHYA”

1. This Pranayam calms your mind and improves your digestion.

2. It cures all the ailments of the abdomen.
3. It sharpens your memory and increases your intelligence.
4. It cleanses your body of oxidants and helps you cure constipation.
5. It cures impotency also.
 PRANAYAM NO. 4

METHOD OF DOING “ANULOM VILOM”

• Sit in a cross legged position with the back of your left hand resting on your left knee and the
fingers in the Gyanmudra position.. Gyanmudra means closing and making a circle with your
thumb and the forefinger as shown in the figure and the video.
• With the thumb of your right hand close your right nostril, inhale deeply with your left nostril
filling your lungs and diaphragm with as much air as possible.
• Then close the left nostril with your second and third finger of your right hand and exhale from
the right nostril breathing out the entire air till your stomach mildly caves in. Obese people or
the ones with bulging stomach should push the stomach as back as possible while breathing
out.
• Then breathe in from the right nostril as much as you can inhale, keeping your left nostril still
closed with the second and third finger.
• Again close your right nostril with the thumb of the right hand, and exhale out all the breath
completely. Repeat this cycle.
• Continue this cycle of breathing in from one nostril and breathing out from the other, and
breathing in again from the very same nostril from which you have breathed out.

IMPORTANT NOTES
This Pranayam can be done basically in 3 speeds.

A. Slow speed: One cycle of inhaling and exhaling is done in about 5 to 6 seconds.
B. Moderate speed: One cycle of inhaling and exhaling is done in about 3 to 4 seconds.
C. Fast speed: One cycle of inhaling and exhaling is done in about 1 to 1.5 seconds.

In the beginning kindly do this Pranayam in slow speed then migrate to moderate speed then
eventually to the fast speed till you keep improving your timing and experience.
This Pranayam in the beginning has to be done for 5 minutes only. With the passage of time, you can
increase it by 1 minute every week, till you reach the appropriate time of 15 minutes. To acquire full
benefits from this Pranayam it has to be done for 15 minutes every day, but kindly take your own time
in reaching this time level.

You can do this Pranayam with intervals in between. You can do 3 sets of 5 minutes or 5 sets of 3
minutes with intervals of 1 to 2 minutes in between. In the intervals you can breathe normally.

The best way to do this Pranayam is to do the first installment of 5 minutes at slow speed, the second
installment of 5 minutes at moderate speed and the third and last installment of 5 minutes at fast
speed.

The ideal way for doing Pranayam is to close your eyes and imagine that while you are breathing in
the power of the Cosmos is entering the body through your head and while breathing out the same
power which is accumulated into your head is moving into your entire body from top to toe. This
practice will help in curing all ailments and diseases faster, making you a healthier person at the
earliest.

In the intervals you can also do “butterfly exercise” or “blood circulation” exercise of the legs and
feet.
 BENEFITS OF “ANULOM VILOM”

1. This Pranayam improves the blood flow in each and every vein of your body, and with
continuous practice the blood circulation becomes normal.
2. It is very much beneficial in clearing the clots in the arteries of your heart as well as anywhere
else in your body.
3. It helps in curing rheumatism, gout and many of the diseases pertaining to the urinary tract
and its organs.
4. A regular practice of this Pranayam also cures cold, cough and sinus of even chronic
character.
5. It helps in bettering your eyesight and even reduces your cataract clouding. Some of the
people have been able to get rid of their glasses or contact lenses.
6. If this Pranayam is practiced for 3 to 4 months or more regularly, 30% to 40% blockages of
the arteries of the heart are dissolved preventing the risk of heart attack in people who have
heart problems.
7. This reduces the cholesterol level in your body and decreases the fat and helps in controlling
obesity.
8. It banishes negative thinking and creates positive attitude of the mind.

PRANAYAM NO. 5

METHOD OF DOING “BHRAHMI”

• Sit in a cross legged position. Keep the forefingers of both your hands on your forehead. Shut
both your eyes with the second, third and fourth fingers of both your hands, close both your
ears by inserting both your thumbs into them.
• Breathe air fully into your lungs.
• Breathe out through your nose uttering the word “Aum,” till you have exhaled out the complete
air from your lungs as slowly as possible.

IMPORTANT NOTES

This Pranayam has to be totally done for 5 times initially. After a practice of 3 to 6 months you can do
it for 11 times also.

BENEFITS OF “BHRAHMI”

1. It calms your mind and makes it absolutely steady.

2. It removes all sorts of mental tension.
3. It cures high blood pressure problems and it also helps in clearing the arteries of your heart.
4. It also improves the respiratory and the nervous system.
 PRANAYAM NO. 6

METHOD OF DOING “UDGEET”

• Sit in a cross-legged position with your hands in Gyanmudra and the back of your hands
resting on your knees. Gyanmudra means closing and making a circle with your thumb and
the forefinger as shown in the figure and the video.
• Close your eyes and take a deep breath. While taking a deep breath imagine that the cosmic
powers are entering your head.
• Breathe out from the mouth uttering the word “Aum” as slowly as possible and imagining that
the cosmic energy which had gone through your head is spreading into each and every part
of your body.

IMPORTANT NOTES
This Pranayam is to be done for 5 times and after practicing for 3 to 6 months can be done for 11
times.

BENEFITS OF “UDGEET”

1. It regulates your blood pressure by making it normal.

2. It increases your libido and banishes impotency.
3. It calms your mind and gets rid of anger as well as tension.
4. It also improves the respiratory and nervous system.

PRANAYAM NO. 7

METHOD OF DOING “UJJAYI”

• Sit in a cross-legged position with your hands in Gyanmudra and the back of your hands
resting on your knees. Gyanmudra means closing and making a circle with your thumb and
the forefinger as shown in the figure and the video.
• Breathe out all the air from the lungs pushing your stomach as much in as possible.
• Then breathe in through both the nostrils.
• Contract your throat and breathe in deeply through both the nostrils making a nasal buzzing
sound.
• In the beginning do not retain the air you have breathed in.
• After you have practiced for at least 3 months, you can apply Jalandharbandh and Moolbandh
after breathing in the air and retaining it.
• Jalandharbandh can be applied by contracting the neck and the throat (glottis) and bringing
the head low. Press the chin firmly against the chest.
• Moolbandh can be applied by contracting the anal sphincter muscle upwards towards the
spine. You will be able to feel the air being drawn up.
 IMPORTANT NOTES
Repeat this Pranayam for 5 times.

You will be able to retain the air in, in the beginning for 5 to 10 seconds, but later on you will be able
to do it between 20 to 60 seconds.

Once you have practiced this Pranayam for more than 3 months then you can perform for up to 11
times in one day and in one sitting.

BENEFITS OF “UJJAYI”

1. It reduces the heat in the head.

2. It cures asthma.
3. It helps in curing most of the diseases of the lungs.
4. It reduces gas and acidity and improves the digestive system.
5. It also improves the respiratory as well as the nervous system.

CULMINATION & CONCLUSION

After you have finished the routine of practicing all the PRANAYAMS, please lie down still
on your back for five minutes. Keep your body and mind relaxed. Keep your eyes closed
and all the thoughts out of your mind when relaxing in this position.

After you have relaxed for five minutes, open your eyes slowly and get up normally. Then
laugh whole heartedly for two minutes. Try to keep a pleasant smile on your face the
whole day, never let anger come close to you.

A regular practitioner of PRANAYAM and YOG will be able to get rid of anger, greed, hatred
and all the negative attributes of human life.

VERY SOON WE ARE GOING TO ADD SIMPLE YOGIC EXERCISES ON THIS SITE. DOING
A LITTLE BIT OF YOG BEFORE DOING PRANAYAM WILL HELP IN REGAINING GOOD
HEALTH FASTER.