INSPIRATION – RESPECTED YOGIRAJ SWAMI RAMDEVJI

MAHARAJ
PATANJALI YOGPEET, HARDWAR
FREE
PATANJALI YOG TRAINING CENTRE, NEHRU NAGAR, BHILAI
PRANAYAMS, TECHNIQUES AND THEIR INFINITE BENEFITS

GENERAL :
1. Sit in any comfortable position with hands resting on knees in Gyan Mudra
2. Before starting PRANAYAM, chant Onkar Japa (Udgeet), Gayatri Japa thrice followed by Mahamartyanjay Japa
or any other Japa of your choice.
3. Except Kapal Bhati, keep chanting ‘OM’ while inhaling & exhaling breath in all pranayams.
4. Keep head & spine straight and eyes closed.
5. Perform all pranayams with proper technique, proper timing and with faith, dedication, devotion, determination &
with happy mood to get maximum benefits.
6. Before starting pranayams, make a vow that while inhaling, all good in the universe is entering your body and you
are being showered with the divine powers and more flow or energy. However, while exhaling in kapil bhati, all
toxins inside your body are getting out of your body. Your body becomes light and your mind becomes calm &
quite.
7. Do light exercises of your choice between each PRANAYAM.

S.No Pranayam Duration Techniques & benefits

1 BHASTRIKA 3 to 5 minutes Breathe in and exhale out through both nostrils at
For incurable moderate speed. Speed of inhalation & exhalation
diseases – 10 remains equal.
minutes. PRECAUTIONS: People suffering from high BP, heart
disease, vertigo, epilepsy etc. should do it with low
speed.
BENEFITS : Diseases related to the throat, thyroid,
cough, cold, allergy, asthma, lungs, etc. are cured.
Brings proper balance of three doshas.
2 KAPAL BHATI Minimum – 5 Kapal means forehead and Bhati means light, shining,
minutes luster. Thus Kapal Bhati means glowing & shining on the
Maximum – 15 forehead.
minutes Exhale at moderate rate without making any effort in
For incurable inhalation, i.e. active exhalation & passive inhalation.
diseases – 30 BENEFITS : All diseases related to stomach, obesity
minutes both (lose one gram with one stroke), intestinal, diabetes,
morning & heart, lungs, brain and prostate are cured. Increases
evening. concentration and converts negative thoughts to positive
thoughts. Softens cysts, tumors etc.
Do KAPAL as many minutes preferably both morning &
evening, equivalent to increase in your weight in kgs.
(normal weight in kgs. = height in inches)
3 BAHYA 3 to 5 times. After inhaling, exhale with force and apply the following
Maximum 11 three bandhas
times. • Press the chin tightly against the chest – Jalandhar
Bandha
• Contract the abdominal muscles inward – Uddiyan
Bandha
• Contracting the perineal / vaginal region (mal dwar)
and holding the contraction as tightly as possible –
Mool Bandha
Hold your breath as per your holding capacity and
repeat.
BENEFITS : Panacea for many abdominal & stomach
ailments including constipation, indigestion, worms, piles
etc.; alleviates sexual disorders and attains sexual
control (Brahmacharya). Throat related diseases like
tonsillitis, thyroid etc. are cured. Sharpens memory.
4 AGNISAR 3 to 5 times. Breathe in deeply & exhale emptying the lungs and
Maximum 11 perform Jalandhar Bandha. Contract the abdominal
times. muscles quickly holding the breath. Move stomach up &
down for 10 to 15 secs. Release the Jalandhar Bandha
and repeat.
BENEFITS : Stimulates the appetite and removes
digestion disorders such as indigestion, hydro-hyper
acidity, flatulence, constipation etc.; tones up the liver &
kidney; alleviates depression, dullness, lethargy besides
raising energy levels.
5 ANULOM – Minimum – 5 Close the right nostril with the right hand thumb. Inhale
VILOM minutes slowly through the left nostril till the lungs are filled. Now
Maximum – 15 close the left nostril with 2nd & 3rd fingers of right hand
minutes and exhale through right nostril. Keep inhalation &
For incurable exhalation speed same. Repeat till you are tired. When
diseases – 30 tired, rest for a while and repeat again. If you feel strain
minutes both in right hand, you can support it with left hand.
morning & Preferably it should be done with right hand but in
evening. extreme emergency, can be done with left hand.
BENEFITS : Improves IQ, memory power,
concentration, helpful in kundlini jagaran; cures varicose
veins, heart related problems, BP, migraine, depression,
asthma, skin diseases, allergy, eczema etc.; alleviates
suffering from arthritis, osteo-arthritis, gout, muscular
dystrophy; regeneration of damaged cartilages;
improves eye – sight; control cholesterol, triglycerides,
HDL & LDL making the arterial channels clear for
effective & uninterrupted flow of blood in the heart.
Replaces negative thinking by positive thinking.
Beneficial in air diseases – deafness eliminating the use
of hearing machine.
6 BHRAMARI Minimum 3 to 5 Keep index finger on forehead and remaining three over
times. eyes of both hands closing the ears with thumbs.
Maximum as per Breathe in through nose till lungs are filled. Now exhale
your availability of by producing smooth and continuous humming sound
time. through nostrils keeping mouth closed.
BENEFITS : Relieves mental tension; increases memory
power & concentration. Benefits in high BP, heart
diseases, depression. Relief from one sided headache.
Converts negative into the positive thoughts.
7 ONKAR JAPA Minimum 3 to 5 Inhale deeply. Recite ‘O’ with open mouth by releasing
(UDGEET) times. 2/3rd of inhaled air and recite ‘M’ with closed mouth by
Maximum as per releasing 1/3rd inhaled air.
your wish BENEFITS : Relief from mental tension and bad dreams.
Improves concentrations; gets sound and refreshing
sleep.

8 UJJAI Minimum 3 to 5 Press the chin tightly against the chest (jalandhar
times. bandha). Inhale deeply by making a sound through nose
Maximum as per as per your breathing capacity. Slowly release jalandhar
your wish bandha and remain in this posture for few seconds.
Finally exhale through the left nostril by closing the right
nostril with thumb.
BENEFITS : Checks stammering in children; relief from
snoring; cures thyroid diseases. People suffering with
cough, cold through out the year are cured. Also
beneficial in mental tension, hyper – tension and in
fever.

Dr. S N Ahuja,
Patanjali Yog Teacher, ID # 4654
Mobile : 09229293524