SURYA NAMASKAR AND YOGA STEPS: 2011

One of the Five Principles of Yoga is Pranayama or Breathing Exercise which promotes proper breathing. The Yogis realized the importance of an adequate oxygen supply thousands of years ago that is why they developed and perfected various Breathing Techniques that will help to revitalize the mind and the body.

Pranayama - the science of breath control, consist a series of exercises intended to meet these needs and to keep the body in vibrant health.
Proper Breathing in a Yogic point of view is to bring more oxygen to the blood and to the brain, and to control prana or the vital life energy.
These techniques have also proved to help the prevention of major diseases and cure minor illnesses.
Breathing is important for two basic reasons.
It is the only means of supplying our bodies and its various organs with oxygen which is vital for our health.
Breathing is one of the ways to get rid of waste products and toxins from our body.
Why Oxygen is so vital?
Oxygen is the most vital nutrient in our bodies.
It is essential for the proper and efficient functioning of the brain, nerves, Glands and other internal organs.
We can survive without food for weeks and without water for days, but without oxygen we will die within a few minutes.
If the brain does not get proper supply of this essential nutrient, it will cause degradation of all the vital organs of the body.
The brain requires more oxygen than any other organ. If it doesn't get enough, the result is mental sluggishness, negative thoughts, depression and, eventually, vision and hearing declines. Oxygen supply in our body, however, declines as we get older and if we live a poor lifestyle.
Oxygen purifies the blood stream
One of the major secrets of energy and rejuvenation is a purified blood stream. The quickest and most effective way to purify the blood stream is by taking in extra supplies of oxygen from the air we breathe. The Breathing Exercises described in this website are the most effective methods ever devised for saturating the blood with extra oxygen. So here are a few things about what oxygen do to our body:

Oxygen recharges the body's batteries (the solar plexus).
Most of our energy requirements come, not from food, but from the air we breathe.
By purifying the blood stream, every part of the body benefits, as well as the mind.
Rejuvenation of the skin will start to occur.
Scientists have discovered that the chemical basis of energy production in the body is a chemical called Adenosine Triphosphate (ATP). If something goes wrong with the production of ATP, the result is lowered vitality, disease and premature aging.
Scientists have also discovered that oxygen is critical for the production of ATP; in fact, it is in fact its most vital component.
The work done at Baylor University in the USA has shown that you can reverse Arterial Disease in monkeys by infusing oxygen into the diseased arteries.
Yoga permits us to tap into this vital nutrient.
Importance of Healthy Breathing
We know how to breathe. It is something that occurs automatically, spontaneously, and naturally. We are breathing even when we are not aware of it. So it seems foolish to think that one can be told how to breathe. Yet, one's breathing becomes modified and restricted in various ways, not just momentarily but habitually. We develop unhealthy habits without being aware of it. For example:

We tend to assume positions such as slouching that diminishes lung capacity to function properly, which result to shortened breaths.
We also live in social conditions that are not good for the health of our Respiratory System.
A normally sedentary person, when confronted with a perplexing problem, tends to lean forward, draw his arms together, and bend his head down. All these body postures result to reduced lung capacity. However, we also tend to have some bad habits that affect our breathing and here are a few reasons.
As our duties, responsibilities and their attendant problems become more demanding; we develop habits of forgetting to breathe.
The more we concentrate on something, the tenser the muscles become. This leads to the contraction of the muscles in your arms, neck and chest.

The muscles that move the thorax and control inhalation and muscular tenseness clamp down and restrict the exhalation.
The breaths become shorter and shorter.
After an extended period of intense focusing, the whole system seems to be frozen in a certain posture.
We become fatigued from the decreased circulation of blood and from the decreased availability of oxygen for the blood because we have almost stopped breathing.
Try an experiment suggested by Swami Vishnudevananda:
Focus attention upon the ticks of a clock placed at a distance of about twelve feet.
If you get distracted, try concentrating harder until you experience the ticking with undivided attention.
If you fail at first, you should try again and again until you succeed in keeping the ticking clearly in mind for at least a few seconds. What happened? The majority of persons who took part in this experiment reported that they have completely suspended the breath. The others, who concentrated less, reported that they experienced very slow breathing.

This experiment shows clearly that where there is concentration of the mind, the breathing becomes very slow or even gets suspended temporarily.
What's Wrong with the Way We Breathe?
Our breathing is too shallow and too quick.
We are not taking in sufficient oxygen and we are not eliminating sufficient carbon dioxide. As a result, our bodies are oxygen starved, and a toxic build-up occurs. Every cell in the body requires oxygen and our level of vitality is just a product of the health of all the cells.
Shallow breathing does not exercise the lungs enough, so they lose some of their function, causing a further reduction in vitality.
Animals which breathe slowly live the longest; the elephant is a good example. We need to breathe more slowly and deeply.
Quick shallow breathing results in oxygen starvation which leads to reduced vitality, premature ageing, poor immune system and a myriad of other factors.
Why Is Our Breath Fast and Shallow?

There are several reasons why our breath becomes fast and shallow. The major reasons are:

We are in a hurry most of the time. Our movements and breathing follow this pattern.
The increasing stress of modern living makes us breathe more quickly and less deeply.
We get too emotional too easily.
We get easily excited or angry, and most of the time, we suffer from Anxiety due to worry.
These negative emotional states affect the rate of breathing, causing it to be fast and shallow. On the other hand here are some other reasons due to unknown wrong breathing habit.
Modern technology and automation reduces our need for physical activity. There is less need to breathe deeply, so we develop the shallow breathing habit.
We are working indoors more and more. This increases our exposure to pollution. As a result, the body instinctively inhales less air to protect itself from pollution.
The body just takes in enough air to tick over.
As we go through life, these bad breathing habits we picked up become part of our lives. Unless we do something to reverse these habits, we can suffer permanent problems. The good news is that these are reversible. The bad news is that before we can change these habits, we should recognize and accept that our behavior needs to be changed. This means that we see for ourselves the benefits of good Breathing Techniques.

Certainly, Yoga is not the only way to cope with stress and the resultant drop of oxygen supply in the brain brought on by constricted breathing. Smoking, taking a coffee break, going to the restroom, or a good laugh may all result into some readjustment of constricted breathing patterns. These can be thought of as "mini yoga", we can benefit by taking or seeking more breaks, trips or jokes. But people whose occupations continue to be highly stressful, something more will be needed. Deep Breathing Exercises and stretching of muscles, especially those primarily concerned with controlling inhalation and exhalation, should be sought. Participation in active sports will also be useful. Going for a walk is very good. For those experiencing restricted breathing at night, morning exercises should be actively pursued.

The Effects of Shallow Breathing

Shallow breathing can result to:

Reduced vitality, since oxygen is essential for the production of energy in the body
Susceptibility to diseases. Our resistance to disease is reduced since oxygen is essential for healthy cells. This means we catch more Colds and develop other ailments more easily.
With our 'normal' sedentary way of living, we only use about one tenth of our total lung capacity. This is sufficient to survive and just tick over, but not sufficient for a high vitality level, long life and high resistance to disease.
Poor oxygen supply affects all parts of the body. When an acute circulation blockage deprives the heart of oxygen, this will result to heart attack while a stroke is the result of poor oxygen supply in the brain.
Scientists have known for a long time that there exists a strong connection between Respiration and Mental States. Improper breathing produces diminished mental ability. The outcome is true also. It is known that mental tensions produce restricted breathing.
Some research made regarding various heart diseases and cancer due to lack of oxygen supply in the body.

For a long time, lack of oxygen has been considered a major cause of cancer. Even way back as 1947, a study done in Germany showed that when oxygen was withdrawn, normal body cells could turn into cancer cells.
Similar research has been done with heart disease. It showed that lack of oxygen is a major cause of heart disease, Stroke and cancer.
Modem science agrees with the Ancient Yogis on the subject of shallow breathing.
An editorial in the Journal of the Royal Society of Medicine suggested that fast, shallow breathing can cause: Fatigue, sleep disorders, Anxiety, stomach upsets, heartburn, gas, muscle cramps, dizziness, visual problems, chest pain and heart palpitations.
Scientists have also found that a lot of people who believe they have Heart Disease are really suffering from improper breathing.
Old people and those whose arteries are clogged often become senile and vague because the supply of oxygen towards the brain is reduced. They get irritated very quickly.
People who have sedentary jobs and spend most of the day in offices have oxygen starved brains and their bodies are just 'getting by'. They feel tired, nervous, Iirritable, and are not very productive. On top of that, they sleep badly at night so they get a bad start for the next day and this cycle continues.
This situation also lowers their immune system, making them susceptible to catching Colds, flu and other Allergies.
Importance of Breathing through the Nose
The first rule for correct breathing is that we should breathe through the nose.
This may seem obvious, but many people breathe principally through the mouth.
Mouth breathing can adversely affect the development of the Thyroid Gland, and can retard the mental development of children.
Pathogens can also enter the lungs through mouth breathing that makes it impossible to be healthy. It is easy to break the habit of breathing through the mouth. Just keep your mouth closed and you will automatically breathe through your nose.
The nose has various defense mechanisms to prevent impurities and excessively cold air entering the body.
At the entrance to the nose, a screen of hairs traps dust, tiny insects and other particles that may injure the lungs if you breathe through the mouth.
After the entrance of the nose, there is a long winding passage lined with mucus membranes, where excessively cool air is warmed and very fine dust particles that escaped the hair screen are caught.
In the inner nose are glands which fight off any bacilli which have slipped through the other defenses. The inner nose also contains the olfactory organ-our sense of smell. This detects any poisonous gases around that may injure our health.
The Yogis believe that the olfactory organ has another function: the absorption of Prana from the air.
If you breathe through the mouth all the time, as many people do, you are cheating yourself of all this free energy (Prana).
The Yogis say this is a major factor in lowered resistance to disease and impairs the functioning of your vital glands and nervous system.

The Ancient Yogis knew the importance of correct breathing and developed techniques not only to increase Health and life span, but also to attain super conscious states.

Therefore, Yoga proves to have beneficial effect on the body if done with proper breathing. However, proper breathing should also be practiced and must be done habitually.

Stages of Breathing in Yoga

Breathing is life. It is one of our most vital functions. One of the Five Principles of Yoga is Pranayama or Breathing Exercise which promotes proper breathing. Proper Breathing, in a Yogic point of view, is to bring more oxygen to the blood and to the brain, and to control prana or the vital life energy. Pranayama - the science of breath control, consists a series of exercises intended to meet these needs and to keep the body in vibrant Health.

As we have explained in the Anatomy of Breathing, each cycle of Breathing which is usually thought of as merely a single inhaling followed by a single exhaling, may be analyzed into four phases or stages, each with its distinct nature and traditional Sanskrit name. The transitions from inhaling to exhaling and from exhaling to inhaling involve reversals in the direction of the movements of muscles and of expansive or contractive movements of lungs, thorax and abdomen. The time necessary for such reversals can be very short, as may be observed if one deliberately pants as shortly and rapidly as he can. Yet they can be long, as one may notice if he intentionally stops breathing when he has finished inbreathing or out-breathing. The effects of these pauses, especially when they become lengthened deliberately at first and then spontaneously,-seem remarkable. Thus in our analysis of the Four Stages of Breathing, we shall pay special attention to these pauses, how to lengthen them and how to profit from them.

The Four Stages of Breathing in Yoga

Puraka (Inhalation)

A single inhalation is termed Puraka. It is a process of drawing in air and is expected to be smooth and continuous. If a person should pause one or more times during the process of a single inhaling, the process might be spoken of as a broken Puraka rather than as a series of Purakas.

Abhyantara Kumbhaka (Pause After Inhaling) Full Pause

Kumbhaka consists of deliberate stoppage of flow of air and retention of the air in the lungs, without any movement of lungs or muscles or any part of the body and without any incipient movements. A beginner may experiment by using some force to keep such pause motionless. Quite elaborate instructions and techniques have been worked out for this purpose.

Rechaka (Exhalation)

The third stage, Exhalation, is called Rechaka. Like inhalation, it too should be smooth and continuous, though often the speed of exhaling is different from that of inhaling. Normally, muscular energy is used for inhaling whereas exhaling consists merely of relaxing the tensed muscles. Such relaxing forces air from the lungs as they return to a relaxed condition. Muscular effort may also be used for both inhalation and exhalation. You can force air out with muscular effort like when you sit or stand erect with your abdominal muscles under constant control. When you deliberately smoothes the course of your breathing and hold the cycle in regular or definitely irregular patterns, you are also likely to use muscular energy at each stage, including the pauses. However, in a condition of complete relaxation, you should expect to exert some effort for inhalation.

Bahya Kumbhaka (Pause After Exhaling) Empty Pause

The Fourth Stage of Breathing, the pause after exhaling, is also called kumbhaka, especially when the stoppage is deliberate or prolonged. This empty pause completes the cycle which terminates as the pause ends and a new inhalation begins.

Traditional Breathing Techniques

Learning the Traditional Breathing Techniques may be more important than the explicit directions themselves. As we look into them, the purpose is not to suggest rigid techniques that needed to be followed blindly. Traditional Breathing Techniques are subject to some variations. These help you establish and practice healthful rhythms. You may also gain additional insights into the nature of Breathing processes, and how to attain additional relaxation through them.

High Breathing

High Breathing refers to what takes place primarily in the upper part of the chest and lungs. This has been called "Clavicular Breathing" or "Collarbone Breathing" and involves raising the ribs, collarbone and shoulders. Persons with Asthma, a tight belt, a full stomach or who otherwise become short of breath tend to resort to high breathing. One may deliberately draw in his abdomen and force its contents upward against the diaphragm and into the chest cavity in order to cause High Breathing. High Breathing is naturally shallow and a larger percentage of it fails to reach the alveoli and enter into useable gaseous exchange.

This is the least desirable form of breathing since the upper lobes of the lungs are used and these have only a small air capacity. Also the upper rib cage is fairly rigid, so not much expansion of the ribs can take place. A great deal of Muscular energy is expended in pressing against the diaphragm and in keeping the ribs and shoulders raised abnormally high. This form of breathing is quite common, especially among Women, probably because they often wear tight clothes around the waist which prevents the far superior abdominal breathing. It's a common cause of digestive, stomach, constipation and gynecological problems.

Low Breathing

Low breathing refers to what takes place primarily in the lower part of the chest and lungs. It is far more effective than high or mid breathing. It consists mainly in moving the abdomen in and out and in changing the position of the diaphragm through such movements. Because of this, it is sometimes called "Abdominal Breathing" and "Diaphragmic Breathing." Sedentary persons who habitually bend forward while they read or write tend to slump into low breathing. Whenever one slouches or slackens his shoulder and chest muscles, he normally adopts low breathing. We often use low breathing when sleeping. But whenever we become physically active, as in walking, running or lifting, we are likely to find abdominal breathing inadequate for our needs. To do low breathing, when you inhale you push the stomach gently forwards with no strain. When exhaling you allow the stomach to return to its normal position.

This Type of Breathing is far superior to high or mid breathing for four reasons: (1) more air is taken in when inhaling, due to greater movement of the lungs and the fact that the lower lobes of the lungs have a larger capacity than the upper lobes; (2) the diaphragm acts like a second Heart. Its piston-like movements expand the base of the lungs, allowing them to suck in more venous blood- the increase in the venous circulation improves the general Circulation; (3) the abdominal organs are massaged by the up and down movements of the diaphragm; and (4) low breathing has a beneficial effect on the solar plexus, a very important nerve center.

Middle Breathing

Middle Breathing is a little harder to describe since the limits of variability are more indefinite. Yet, it is breathing in which mainly the middle parts of the lungs are filled with air. It exhibits some of the characteristics of both high breathing, since the ribs rise and the chest expands somewhat, and low breathing, since the diaphragm moves up and down and the abdomen in and out a little. It has been called Thoracic or Intercoastal or Rib Breathing. But too often it also remains a shallow type of breathing. With this form of breathing, the ribs and chest are expanded sideways. This is better than high breathing, but far inferior to low breathing and the Yoga Complete Breath Technique.

The Complete Breath

Most of us use three or four Kinds of Breathing. These may be called high, low and middle breathing and complete breathing. The complete breath is a combination of high breathing, mid breathing and low breathing.

The Complete Breath, as defined by Yoga, involves the entire Respiratory System and not only includes the portions of the lungs used in high, low and middle breathing, but expands the lungs so as to take in more air than the amounts inhaled by all of these Three Kinds of Breathing together when they are employed in shallow breathing. The complete breath is not just deep breathing; it is the deepest possible breathing. Not only does one raise his shoulders, collarbone and ribs, as in high breathing, and also extend his abdomen and lower his diaphragm, as in low breathing, but he does both as much as is needed to expand his lungs to their fullest capacity.

The Yoga Complete Breath is the basic technique of all the different types of Yoga Breathing, and therefore should be mastered before you learn the specific breathing exercises. It brings the whole lung capacity into play and is the basis of the three specific breathing exercises. Keep in mind that this Type of Breathing is only done when you do the breathing exercises. The rest of the time you should be doing low breathing by pushing the stomach out slightly when you inhale, and then just letting the stomach fall back to its original position when you exhale. Also, make sure you are breathing through your nose and not your mouth.

Patterns of Rest

Pranayama is one of the Five Principles of Yoga. It literally means "control of breath". Pranayama is a set of different exercises involving the control of one's breath based on the four Stages of Breathing, particularly the two pause stages.

Yogis tend to prolong the pause between exhaling and inhaling (and vice versa) because they believe that doing so can have special physical and mental benefits. Based on these Patterns of Rest between inhalation and exhalation, we can distinguish the Five Types of Breathing Cycles:
Involuntary pausing after inhaling or exhaling;
Intentional termination of movement after a full inhalation;
Stoppage caused by special exertion after thorough exhalation;
Intentionally stopping inhalation at any time; and
Voluntarily stopping exhalation at any time
But why do we need to control our breath?

Yogis believe that the breath and the mind are interdependent entities. That is, if one's breath is under control, then so is his mind. Our state of mind is very important because our emotions, reactions, and everything else that is needed to live a productive life depends on it. The practice of Pranayama partly aims to bring the mind to a state of peace, which is essential to living a good life.

Preparing for a pause in breathing requires doing several rounds of inhalation and exhalation in advance. This exercise will allow you to hold the pause longer, and will reduce the effort needed in inducing such a pause. This is because the length of the pause depends much on the oxygen available in your circulatory system, and this exercise lets you stock up on oxygen.

As you slowly begin to master the art of breath control, you will find that you can induce the pause almost anytime you want to. This, coupled with enough knowledge of the different Yoga Postures, is the start of your enjoyment of the rewards of Yoga. However, you must always be dedicated to the practice of Breathing Exercises. Mastery of these activities, together with some adjustments made for your personal needs, is the key to developing your own relaxation program.

Take time to explore the different exercises in Pranayama. Of course, if you are a beginner, start with the beginner exercises then move on to the advanced ones. Try to see the benefit of these exercises on your health as well as on your mind.

Importance of Exhalation

The object of Pranayama practice is to emphasize the Inhalation, the Exhalation, or retention of the breath. Emphasis on the Inhalation is called Puraka Pranayama. Rechaka Pranayama refers to a form of Pranayama in which the Exhalation is lengthened while the Inhalation remains free. Kumbhaka Pranayama focuses on breath retention. In Kumbhaka Pranayama, we hold the breath after Inhalation, after Exhalation, or after both.
Exhalation (Bahya Vrtti)

Whichever Breathing Technique you choose, the most important part of Pranayama is the Exhalation. If the quality of the Exhalation is not good, the quality of the whole Pranayama practice is adversely affected. If you are not able to breathe out slowly and quietly, you are not ready for Pranayama, either mentally or otherwise. "If the Inhalation is rough we do not have to worry, but if the Exhalation is uneven it is a sign of illness, either present or impending."

Yoga's essential aim is to eliminate impurities and reduce Avidya. Through this elimination alone, positive results come about. It can be compared to a sewer pipe which has been cleared of all blockages wherein the water can freely flow through. If something in us is preventing a change from occurring, then we need to remove that obstacle before the change can take place. The Exhalation is vitally important because it transports impurities from the body or Apana, making more room for Prana to enter.

Often when Pranayama is discussed, it is the holding of the breath that is emphasized. Yet the ancient texts talk about the total breath, not simply Kumbhaka or Breath Retention. The Yoga Sutra discusses the Stages of Breathing in this order of importance:
bahya vrtti or Exhalation as the most important
abhyantara vrtti or Inhalation as secondary
stambha vrtti or breath retention
Warning: Yoga Breathing Exercises or Pranayamas are very powerful exercises. Many people experience dizziness or loose consciousness while practicing Beginner or Advanced breathing techniques. Practice all Breathing Exercises slowly and controlled. Perhaps ask a friend to stay with you when trying out a new Breathing Technique. In addition, you can also sign up for some Breathing or Yoga Classes and practice under supervision of an expert.

Arrested and Resting Breath

The last Stage of Breathing is the Bahya Kumbhaka (Pause after Exhalation) and the Empty Pause. This stage completes the breathing cycle and gives way to inhalation, which is the start of a new cycle. Breathing pauses have great significance in the practice of Yoga.

What is a Breathing pause?
A pause may be short lasting only for a fraction of a second (e.g. quick puffs) or it may be very long.

Try this:
1. Fill your lungs with air and see how long you can hold it. You will be able to retain the air in your lungs for several seconds or perhaps, for minutes.
2. If you feel drained and if your body needs constant replenishment, you may only be able to hold your breath for a short period.
3. If you feel rested and relaxed, and when your body already has enough supply of oxygen, you may be able to hold your breath much longer.

How do Yogis do the pause?
Yoga practitioners usually extend the duration of a full pause by breathing regularly for some time until the body is supplied with plenty of oxygen and then by taking extended pauses without discomfort. (When you try this, remember to quit the practice when you feel uncomfortable or stressed.)
Advanced Yoga practitioners are said to be able to achieve an Arrested and Resting Breath for an hour or more without discomfort.
Some of them can remain almost completely motionless for days and can even have themselves buried during such periods in order to demonstrate their ability to survive without food, water or very little supply of air.
When buried, the Yogis do not entirely stop breathing, but their inhalations and exhalations become so long and slow and their pauses so prolonged that almost no energy is consumed and very little oxygen is needed.
Heartbeats slows down that only a minimum amount of oxygen is needed by the heart muscles.
Their cerebral activity almost ceases so only a minute amount of energy is needed to support the activities of the Nervous System.

Here are some ways of attaining relatively complete relaxation by the use of Arrested and Resting Breathing.
One cannot retain his breathing for an extended duration when he is nervous, anxious or fatigued.
In the pursuit of extended pauses, Yogis are required to attain a state of rest.
Once the full state of rest is attained, there will be a reduction or elimination of nervousness.
It is an extremely powerful technique to incite relaxation response.

Learning the proper Breathing pause will surely give a lot of benefits to your wellness in mind and body. However, it is also important to seek advice from an expert to make sure that you are doing it properly and effectively.

Techniques to Prolong Pauses (Bandhas)

Breathing is the source of life. This is the basic reason why ancient Yogis developed different Breathing Techniques, from Beginner or Basic to Advanced Breathing Techniques. These Breathing Techniques or Pranayamas are designed to allow the free flow of energy in the body and to purify the body's energy channels called nadis. The practice of Pranayama also ensures that every cell in the body receives oxygen and nutrients.
The Practice of Bandhas

Breathing is divided into Four Stages:
Inhalation or Puraka
Full Pause or Abhyantara Kumbhaka (Pause After Inhaling) Full Pause
Exhalation or Rechaka
Empty Pause or Bahya Kumbhaka (Pause After Exhaling)
Full pause is the deliberate stoppage of the flow of air and retaining air in the lungs. This happens without any movement of lungs or any part of the body. Empty Pause, on the other hand, is deliberately prolonged and completes the breathing cycle which terminates as the pause ends and inhalation begins. Traditional techniques or Techniques are formulated in order to prolong these pauses. These involves intentional attempts to block breathing passages in such a way that air does not escape when the chest and abdominal muscles become relaxed. These aids are called Bandhas. Bhand is a Sanskrit word related to the English words "band", "bind", "bond" and "bound". Each of the Bandha employed for prolonging Breathing Pauses binds air in our lungs or locks the air channels so that air cannot escape or enter.

The parts of the body that are mainly involved in the Bandhas are:
lips and palate
glottis
chin, and
diapraghm
The first two are more important in prolonging Full Pauses while the last two are basically more important for Empty Pauses.

The following are the Four Important Bandhas:
Bandha involving Lips and Palate

This technique is used by swimmers. In this Bandha, you close your lips tightly so no air can escape through the mouth. Pressing the lips against the teeth may aid in tightening them. If your nostrils are clear, simply lift your soft palate against the roof of your pharynx and close the passage into the nostrils. This may be done deliberately or you may learn to allow this to happen automatically after some training. A little air pressure from your lungs may aid in holding the palate in such a closed position.

Bandha involving Glottis

You can prevent air from leaving your lungs by closing your glottis. Your glottis closes automatically when you swallow. All you need to do is to stop your swallowing movements at that point where your trachea is closed. This may be difficult to do at first, since an automatic reflex pattern has been built into your autonomic nervous mechanisms. But a little effort in trying to attain voluntary control over your involuntary processes should give you mastery of this technique. Of course, you may combine both the lips and the palate closure with the glottis closure to produce a still, tighter lock.

Bandha involving Chin - Jalandhara Bandha

The Jalandhara Bandha or "chin lock" is done by pressing the chin close to the chest and dropping the head to help in maintaining immobility of muscle and air movements. This position is very useful in holding an Empty Pause. The pressure of the chin against the chest pushes the base of the tongue and the larynx up into the pharynx and against the palate, thus providing aid in resisting the pressure caused by the vacuum in the lungs.

Bandha Involving Diaphragm - Uddiyana Bandha

The fourth Bandha, Uddiyana Bandha, involves raising the diaphragm and keeping it immobile during an empty pause. The abdomen must be drawn in and up as far as possible. Expel all air before using this Bandha. In order to attain complete control and more comfort, you may put forth some effort in one or more mock inhalations without admitting any air before assuming the fullest possible relaxation during this pause. You may combine both chin lock and raised diaphragm techniques in retaining an empty pause. Both of these techniques can be employed in either a standing or sitting position and they are commonly employed together during sitting postures.

These two Bandhas appear to serve as strenuous and circulation-stimulating exercises rather than muscle- and will quieting attitudes, though they do aid a person in attaining thorough mastery over his Respiration cycle. Prolonging the duration of a pause requires caution, patience and practice. Gradually lengthen the length of the pause by counting. You may use your fingers to count the duration of a pause. After each successive pause, add one pause to the rest. If you try to attain a prolonged pause on your first attempt, you are very likely to overdo it, suffer some discomfort and feel no beneficial or restful effects. When you feel the need to exert effort in order to hold a pause longer after doing a series of increasingly extended pauses, stop immediately. By constant practice, you can observe a gradual increase in the length of the pauses which may be held with comfort. Practice can be done either once a day or several times a day. The progress you make is mainly an individual matter. Some can do this much easier than the others.

The Benefits of Kevala Kumbhaka

Kevala Kumbhaka (perfectly peaceful pause) involves not only complete cessation of movement of air and muscles, but also the awareness of all such movements and tendencies. The state experienced is one complete rest. Urgency, interest, motive, will, desire, and other negative emotions all disappear momentarily along with the disappearance of specific interests and anxieties, such as those of hatred, fear, ambition, love, hunger and thirst. You will also feel detached from tendencies such as hating specific tasks, fearing a particular person or demanding specific rights, or to zealously force oneself or others to attain indicated goals. During such a peaceful pause, perfect quiescence is experienced. For anyone writhing under the pressures of multiple anxieties, the experience of the utter peacefulness of Kevala Kumbhaka, provides a very restful and blissful moment.

The experience of Kevala Kumbhaka helps in retarding progressive over-anxiety that is common in our society. Suicides and suicidal tendencies, which result from the development of unbearable anxieties, may be retarded and prevented by sufficiently assiduous practice of Yoga. The automatic mechanisms which spontaneously induce inhaling and exhaling, as well as heartbeats, hunger and thirst, can be modified and inhibited for short periods.

The experience of Kevala Kumbhaka is self-terminating and, in spite of some slight reversal of anxious tendencies, one is soon again immersed in the more usual anxieties. The experience must be repeated again and again, and even then, although it may aid in temporary reversal, it cannot be expected to overcome or counteract the much more powerful drives which nature, culture and individual ambitions have established so deeply within us. Yet, its pacifying effects should not be overlooked by anyone who has become over-ambitious and overanxious.

The power of Kevala Kumbhaka and the Breathing Exercises are effectively tapped by combining it with the benefits of undertaking the other elements of Yoga such as Asanas. Although breathing can be undertaken independently from Asanas and vice versa, the combination is many times more effective than doing each separately. The beauty of this technique is that it is available to everyone - regardless of age, sex, occupation, religion or kind of ambition. It may be convenient to do this in the morning and evening. You can also do this at your place of work. Performing it is more relaxing than going for a cup of coffee, going to the water cooler, or going for a smoke.

Warning : Yoga Breathing Exercise or Pranayama are very powerful exercises. Many people experience dizziness or loose consciousness while practicing Beginner or Advanced Breathing Techniques. Practice all Breathing Exercises slowly and controlled. Perhaps ask a friend to stay with you when trying out a new Breathing Technique. In addition, you can also sign up for some Breathing or Yoga Classes and practice under supervision of an expert.

Kapalabhati (Cleaning Breath)

Kapalabhati is a Breathing Technique used specifically for cleansing. If we have a lot of mucus in the air passages or feel tension and blockages in the chest it is often helpful to breathe quickly. In this practice, we deliberately breathe faster and at the same time use only Abdominal Breathing, that is, diaphragmatic, not Chest Breathing. In Kapalabhati, the Breath is short, rapid, and strong. We use the lungs as a pump, creating so much pressure as they expel the air that all the waste is removed from the air passages, from the lungs up through the nostrils. Kapala means "skull," and bhati means "that which brings lightness." Kapalabhati is a good thing to do when we feel heavy or foggy in the head. If we have problems with the sinuses or feel numb around the eyes, Kapalabhati can help to clear this area as well.

The Kapalabhati and Bhastrika Breathing Techniques share the same general principle, namely that we clear the nasal passages with the force of the breath. As mentioned under Bhastrika, we must be very careful with these techniques because there is a danger of creating tension in the breath. We may also become dizzy when we breathe rapidly; for this reason we always conclude the practice of Kapalabhati with some slow breaths. It is important not to breathe rapidly too many times, but after a few rapid breaths take several slow ones in which we emphasize the long Exhalation.

One Round of Kapalabhati (Cleaning Breath)

Take two normal breaths. Inhale. Now exhale, pulling in your abdomen. Repeat twenty times, keeping a steady rhythm and emphasizing the exhalation each time. Then inhale, exhale completely, inhale fully and hold your breath for as long as you comfortably can. Slowly exhale.

Safety of Breathing Exercises

Safety of Breathing Exercises

Practicing breathing exercise or Pranayama should be safe if you are supervised by an instructor. Aside from that, you should also consult your doctor before you get into any serious breathing exercise especially if you suffer from breathing problems like asthma or shortness of breath.

Remember that Pranayama should be satisfying and enjoyable. Therefore, it should not be practiced in a way that will push you beyond your limits. Some may think that Pranayama is all about how long you can hold your breath, which is incorrect. It is about controlling one’s breath in a way that it comes out smoother and more relaxed, making exhalation an important part of Pranayama.

Also, you should not practice Pranayama if you are emotionally upset or tired. You must be relaxed before doing it so that you will not immediately get exhausted or run out of breath.

Gunaji, author of “Scientific and Efficient Breathing”, recommends the following General Principles of Pranayama:
Breathing Exercises should never be pushed to the point of weariness or exhaustion.

Exercises should not be repeated too often.

They should not be merely mechanical.

There should be no hurry or haste.

Attention should be concentrated on the exercise while it is being performed.

There should always be variety and change in the exercises.

Exercise should always be gentle and nonviolent.

Breathing should not be jerky or irregular, but smooth, steady, and continuous.
The smoothness of your breath is of paramount importance in practicing Pranayama. If at some point during practice your breath suddenly becomes rough or uneven, stop and relax. Then, slowly allow your breathing to return to its normal pace.

Some breathing techniques may induce dizziness or even make you lose consciousness. If you start to feel dizzy or think you are about to faint, stop immediately. Relax, and next time you do that certain exercise, be extra careful. Try to assume a position that may be more applicable to that particular breathing exercise.

Also, remember to practice Pranayama in a place where there is fresh, clean air and no smoke or other chemicals are present in the atmosphere. This is because in Pranayama, air will be pulled deeper into your lungs, so the air needs to be very clean. Remember also to practice it in an area with room temperature; conditions that are too hot or too cold may affect the regularity of your breathing.

These are just some basic guidelines to keep your practice of breathing exercises safe. However, it is always best to have a Yoga instructor with you every time you practice. Keep in mind not to do Pranayama up to levels that may make you uncomfortable, and to always do things slowly and carefully.

Prana and the Body

Breath is life. It is one of our most vital functions. Yogis recognize this importance through the Pranayama or Breathing Exercises which is one of the Five Principles of Yoga. They have formulated different Beginner and Advanced Breathing Techniques to help you breathe easier and enjoy a healthier and purer life.

The word Pranayama consists of two parts: Prana and Ayama. Ayama means stretch, extension, expansion, length, breath, regulation, prolongation, restraint and control, describing the action of Pranayama. Prana is energy, the self-energizing force that embraces the body. Pranayama is when this self-energizing force embraces the body with extension, expansion and control.
Prana and the Body

Prana, the life force or vital energy, is the center of all Yoga Practices. Prana is in matter, but is not in the matter. It is in the air, but it is not in oxygen. It is a subtle form of energy carried by the air, food, water and sunlight, and animates all forms of matter. Through the practice of Asanas and Pranayamas, more Prana is taken in and stored in the body bringing great vitality and strength.

Yogis believe that man is composed of five energetic sheaths, also known as Koshas:
the drop of divinity at our core
the karmic body - our karma with everyone on the planet
the astral body where things like spirituality and creativity originate
the mental/emotional body
physical body
Prana is the vital link between the astral and physical bodies. It is mainly in the Nadis that it flows as shown in the image. It exists both as a positive and negative energy when it is known as "Apana". Prana itself is in afferent impulse, whose nature is to move upward while Apana is efferent and moves downward. When the two are united in the Muladhara Chakra, the Kundalini energy is awakened.

Kundalini and the Nadis

The Nadis are nerve channels or tubes in the astral body through which the Prana flows. Asanas and Pranayamas are designed to purify the Nadis for the Prana to flow freely. If the Nadis are blocked, the Prana cannot flow easily and freely and results to poor health. According to Ancient Yogis, there are about two thousand Nadis. Of all these Nadis, the most important is the Sushumna. The function of the Sushumna can be compared to the functions of the Spinal Cord in the physical body. On either side of the Sushumna are two other Nadis called the Ida and the Pingala which correspond to the sympathetic ganglia of the Spinal Cord as shown in the cross-section of the spinal vertebra. Kundalini, which is a dormant or static energy and is depicted as a coiled snake, is located at the base of the Sushumna in the Muladhara Chakra. This energy is awakened by the practice of Pranayama and other Yogic Practices.

Bhramari (Nasal Snoring)

Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril in a ratio of 2:8:4. The left nostril is the path of the Nadi called Ida and the right nostril is the path of the Nadi called Pingala. If you are really healthy, you will breathe predominantly through the Ida nostril about one hour and fifty minutes, then through the Pingala nostril. But in many people, this natural rhythm is disturbed. Anuloma Viloma restores, equalizes and balances the flow of Prana in the body.

One round of Anuloma Viloma is made up of six steps, as shown below. Start by practicing three rounds and build up slowly to twenty rounds, extending the count within the given ratio.
The Vishnu Mudra

In Anuloma Viloma, you adopt the Vishnu Mudra with your right hand to close your nostrils. Tuck your index and middle finger into your nose. Place the thumb by your right nostril and your ring and little fingers by your left.

One Round of Anuloma Viloma (Alternate Nostril Breathing)

Inhale through the left nostril, closing the right with the thumb, to the count of four.

Hold the breath, closing both nostrils, to the count of sixteen.

Exhale through the right nostril, closing the left with the ring and little fingers, to the count of eight.

Inhale through the right nostril, keeping the left nostril closed with the ring and little fingers, to the count of four.

Hold the breath, closing both nostrils, to the count of sixteen.

Exhale through the left nostril, keeping the right closed with the thumb, to the count of eight.
Benefits of Anuloma Viloma

The exercise of the Anuloma Viloma produces optimum function to both sides of the brain: that is optimum creativity and optimum logical verbal activity. This will make both sides of the brain, the left side which is responsible for logical thinking and the right side which is responsible for creative thinking to function properly. This will lead to a balance between a person's creative and logical thinking. The Yogis consider this to be the best technique to calm the mind and the Nervous System.

Anuloma Viloma: The Scientific Confirmation

Medical science has recently discovered the nasal cycle, something that was already discovered by the Yogis thousands of years ago. Modern scientists found out that we do not breathe equally on both nostrils, that is one nostril is much easier to breathe through than the other at any particular time. Each nostril alternates about every three hours. The Yogis claim that the natural period is every two hours, but we must remember these studies were done on people who do not have an optimum Health level.

Scientists also discovered that the nasal cycle corresponds with brain function. The electrical activity of the brain was found to be greater on the side opposite the less congested nostril. The right side of the brain controls creative activity, while the left side controls logical verbal activity. The research showed that when the left nostril was less obstructed, the right side of the brain was predominant. Test subjects were indeed found to do better on creative tests. Similarly when the right nostril was less obstructed the left side of the brain was predominant. Test subjects did better on verbal skills.

Medical science has not quite caught up with the ancient Yogis yet. The Ancient Yogis even went one step further. They observed that a lot of diseases were due to disturbances of the nasal cycle or if a person breathe for too long through one nostril. To prevent and correct this condition, they developed the Alternate Nostril Breathing Technique. This clears any blockage the airflow in the nostrils and reestablishes the natural nasal cycle. For example, the Yogis have known for a long time that prolonged breathing through the left nostril only (over a period of years) will cause Asthma. They also know that this so-called incurable disease can be easily treated by teaching the patient to breathe through the right nostril until the Asthma is cured and prevent it from recurring by doing the Alternate Nostril Breathing Technique. The Yogis also believe that Diabetes is caused, to a large extent, by breathing mainly through the right nostril.

Bhramari (Nasal Snoring)

Bhramari or Nasal Snoring is more difficult than the usual mouth snoring. In Bhramari, the lips are closed and vibrations of the soft palate are cause entirely by nasal airflow unlike the usual mouth snoring. In order to be able to practice Bhramari, you may start by practicing mouth snoring in order to develop some voluntary control over the palate vibration process. Approach control develops gradually. Bharamri is beneficial to Pregnant Women as preparation for labor.

Bhramari (Nasal Snoring)

The soft palate must be lifted toward the top of the pharynx sufficiently to produce flutter which may be very hard to control. The sound produced is commonly described as similar to the buzzing of a bee. Although, in Bhramari, one breathes both in and out through both nostrils, producing a snoring, buzzing or humming sound in both directions. The sound your produce may somewhat be different, inhaling produces a sound with a higher pitch than exhaling which has a lower pitch. Bhramari is customarily described to involve rapid inhalation that produces a high humming sound like that of a male bee and slow exhalation that produces a low humming sound like that of a female bee.

Sithali (Tongue Hissing)

This exercise is also one of the basic breathing exercises. The breathing technique Sitali refers to the sound caused when air is drawn in through the protruding tongue folded into a tube.
Sitali (Tongue hissing)

During inhalation, curl up both edges of the tongue so that it forms a kind of tube. Breathe in through this tube. During inhalation the air passes over the moist tongue, cooling down and refreshing the throat. In order to be sure that the tongue remains moist, roll it back as far as possible against the palate. Do this during the entire exhalation so that the next breath is just as refreshing as the first. The resulting tongue position may appear more like the lower portion of a bird's beak than a tube, but variable opening or closing of the tube-like passage in the folded tongue, in cooperation with faster or slower inhalation, makes possible variations in loudness and softness and smoothness of the reversed hissing sound. Again, a cooling effect may be noted and, indeed, sought through this and the foregoing technique whenever needed. The tongue is drawn back into the mouth and the lips are closed at the end of inhalation. We can breathe out either through the throat or alternately through the nostrils.

The Three Main Bandhas

Breathing is life. It is one of our most vital functions. One of the Five Principles of Yoga is Pranayama or Breathing Exercise which promotes proper breathing. Proper Breathing, in a Yogic point of view, is to bring more oxygen to the blood and to the brain, and to control prana or the vital life energy. Pranayama - the science of breath control; consists a series of exercises intended to meet these needs and to keep the body in vibrant Health.

There are some traditional techniques or aids available to prolong the pauses. These involve deliberate attempts to block breathing passages in such a way that air does not escape of its own accord when chest and abdominal muscles become relaxed. These aids are called Bandha. Bandha is a Sanskrit word related to our English words "band","bind", "bond" and "bound." Each of the Bandha employed for prolonging breathing pauses binds air in our lungs or closes and locks the air channels so that no air can escape or enter. We will look at the Three Important Bandhas. The parts of the body mainly involved are the:
glottis
chin
diaphragm
Furthermore, Bandhas or "locks" are special Postures that are adapted to conserve and make use of the vast reserves of Prana generated by the Advanced Breathing Exercises. They not only prevent the dissipation of Prana but also enable you to regulate its flow and convert it into spiritual energy. You should practice them separately for a few days before applying them in Pranayama. Jalandhara and Moola Bandhas are used simultaneously during retention to unite prana and apana. Uddiyana Bandha is used after exhalation to push the prana up into the Sushumna Nadi, raising the Kundalini.

Jalandhara Bandha

This Jalandhara Bandha involves stopping air through pressing your chin on your chest.
Jalandhara Bandha (Chin)

The Jalandhara Bandha or "chin lock" consists in pressing the chin close to the chest and dropping the head to help in maintaining immobility of muscle and air movements. This position is very useful in holding an Empty Pause, for the pressure of the chin against the chest pushes the base of the tongue and the larynx up into the pharynx and against the palate, thus providing aid in resisting the pressure caused by the vacuum in the Lungs.

Uddiyana Bandha (Diaphragm)

Uddiyana Bandha, involves raising the diaphragm and keeping it immobile during an empty pause. The abdomen must be drawn in and up as far as possible. Expel all air before using this Bandha. In order to attain complete control and more comfort, one may put forth some effort in one or more mock inhalations, without admitting any air, before assuming fullest relaxation possible during this pause. You may combine both chin lock and raised diaphragm techniques in retaining an Empty Pause. These techniques can be employed in either a standing or sitting position and they are commonly employed together with Sitting Yoga Postures.

After exhaling completely pull the abdomen up and back towards the spine. This process forces Prana to the Sushumna Nadi.

Warning: Yoga Breathing Exercise or Pranayama are very powerful exercises. Many people experience dizziness or lose consciousness while practicing Beginner or Advanced Breathing Techniques. Practice all Breathing Exercises slowly and controlled. Perhaps ask a friend to stay with you when trying out a new Breathing Technique. In addition, you can also sign up for some Breathing or Yoga Classes and practice under supervision of an expert.

Moola Bandha

Moola Bandha can bring a lot of physical, mental and spiritual benefits. It stimulates and tones various systems of the body, thus creating a positive effect. Its practice can be beneficial to people who are suffering different kinds of disorders and ailments like Asthma, Bronchitis and Arthritis. It is also a great way of relieving Depression, and can lead to the realignment of physical, mental and psychic bodies which serves as preparation for spiritual awakening.

The practice of Moola Bandha also causes the contraction of some muscles in the pelvic floor or behind the cervix where the uterus projects into the vagina - for women. For men, the contraction happens in the area between the anus and the testes. This kind of effect can lead you to having move sexual control and alleviate sexual disorders. It allows you to direct your energy toward spiritual development or improve marital relations. It can also relieve sexual frustration, suppression of sexual energy and feeling of sexual guilt.
Doing the Moola Bandha

While retaining the breath, contract the anal sphincter muscle, then the abdominal muscles. This prevents apana escaping from the lower body and draws it up to unite prana.

Surya-Bheda (Right-nostril breathing)

Breathing is the source of life. This is the basic reason why Ancient Yogis developed different Breathing Techniques, from Beginner or Basic to Advanced Breathing Techniques. These Breathing Techniques or Pranayamas are designed to allow the free flow of energy in the body and to purify the body's energy channels called nadis. The practice of Pranayama also ensures that every cell in the body receives oxygen and nutrients.

Surya means sun, referring to the right nostril which is the path of the Pingala Nadi. When you inhale solely through this nostril, heat is created in the body and the impurities that blocks the flow of Prana are dispelled. You may start your practice by repeating Surya Bhedana ten times and slowly build up a to forty.
Surya-Bhedana (Right-Nostril Breathing)

This refers to the Breathing Exercise in which you inhale through the right nostril and exhale through the left, holding the inhaled breath as long as possible before exhaling. Beginners should expect to use their fingers in order to close either nostril, though you may eventually develop an ability to do this without using the fingers. You may close your nostrils in any way you choose to; but the traditional technique which has been the standard practice is as follows:
Press the index and middle finger of the right hand against the palm of that hand
Use the thumb to close the right nostril and the ring and little fingers to close the left nostril.
If your are left handed, you may reverse this procedure.
When both nostrils are open, the fingers rest on the bridge of the nose.

Ujjayi (Loud Breathing)

Breathing is life. It is one of our most vital functions. One of the Five Principles of Yoga is Pranayama or Breathing Exercise which promotes proper breathing. Proper Breathing, in a Yogic point of view, is to bring more oxygen to the blood and to the brain, and to control prana or the vital life energy. Pranayama - the science of breath control; consists a series of exercises intended to meet these needs and to keep the body in vibrant Health.

Benefits of Ujjayi

Ujjayi strengthens the Nervous and digestive systems and gets rid of the phlegm. According to the Ancient Yogic Text, diseases are caused by an excess of either phlegm, wind or bile.

The Practice of Ujjayi (Loud Breathing)

This consists in drawing air in through both nostrils with the glottis held partially closed. Ujjayi translates as "what clears the throat and masters the chest area." This partial closure of the glottis produces a sound like that heard in sobbing, except that it is continuous and unbroken. The sound should have a low but uniform pitch and be pleasant to hear. Friction of air in the nose should be avoided; consequently no nasal sounds will be heard. A prolonged full pause should begin, without any jerking, as soon as Inhalation has been completed. Closure of glottis, use of chin lock and closure of both nostrils are standard. Prolong the pause as long as possible; but it should be terminated and exhalation commenced smoothly and slowly. When properly performed, exhalation proceeds slowly and steadily through the left nostril with the glottis partially closed as in inhalation. One may begin to exhale with release of air pressure by lifting the finger from his left nostril, loosening his chin lock and then partially opening his glottis. Exhalation should be complete.

Variations of Ujjayi Breathing

Ujjayi Breathing has many variations. For example, we can breathe in through the throat, then completely close one nostril and breathe out through the other nostril, which is only partly closed. This technique is called an Anuloma Ujjayi. In a Pranayama technique called Viloma ujjayi, we breathe in through the nostril and breathe out through the throat. These techniques are used to lengthen the inhalation and adapt techniques of the Anuloma Viloma Breathing Technique. In Ujjayi Pranayama, it is important to follow this rule: "When we regulate the breath through the nostril, we never breathe through the throat at the same time".

Although the total length of time required for a single Cycle of Breathing will vary with different persons, certain ratios of the periods needed for inhaling, pausing and exhaling are recommended. The period occupied by exhaling should be about twice as long as that occupied by inhaling. Practice inhaling and exhaling without a full pause. Then, when you feel ready, hold your breathing for a pause which is comfortable. With continued practice, this pause can be extended to a duration which is double that of the inhalation or equal to that of the exhalation. Advanced practitioners of Yoga hold their pauses to four times the duration of inhalation and double the duration of exhalation.

Bhastrika (Bellows)

Bhastrika (Bellows) is the most powerful of all Breathing Exercises for raising Kundalini Bhastrika. Bhastrika or Bellows consists a series of pumping followed by the retention of breath like Kapalabhati.
Warning in Performing the Bhastrika (Bellows)

You should exercise caution against the temptation of pushing too far in your initial practice of Bellows. If you have the tendency to push the limit, lie down when doing this exercise since there is a risk for you to lose consciousness and fall on the floor. Forced breathing makes you relaxed and revitalized. Excess in practice may induce dizziness, drowsiness and loss of consciousness. No harm can come from hyperventilation as long as you are in bed. If you happen to lose consciousness, your breathing pattern will tend to rectify itself and return to normal. Excessive ventilation results to lightheartedness, giddiness or a feeling that you are floating in the air.

Bhastrika (Bellows)

Bhastrika is primarily consists of forced rapid deep breathing which serves as a basis for many varieties of exercises, all of which may be described by the same name. Although air is forced both in and out, the emphasis is placed upon the expulsion or explosion of air. A series of such expulsions, each following the other in quick succession without either Full or Empty Pause, is called "A Round". Beginners should limit a round to about five explosions, though the number may be increased to ten, or even more if needed to obtain the desired effect. The desired effects range from increased ventilation, increased Blood Circulation, clearing of the Nasal Passages and increased thinking capacity to eliminating of all Mental Disturbances. Please be warned against generating such powerful explosions since it can cause injuries to lung tissues. Extending a series for so long can also cause dizziness. Comfort and not reckless excess should guide your motives and manner of doing the Bhastrika or Bellows.

Although you can breathe through your mouth or both mouth and nose, regular breathing is limited to either both or one nostril. The breath-stroke in the rapid succession of breaths may or may not be very deep, but it is customary to finish or follow a round by the deepest possible inhalation and exhalation. A series of normal breaths should occur before undertaking a second round. A deepest possible inhalation and exhalation may, and perhaps should, introduce each round. Some nasal hissing can be expected but avoid unpleasant sound and fluttering of the nasal skin surfaces. You may perform the Bhastrika exercise while standing but it is advisable to do it in a Seated Position in order to allow maximum Relaxation of the abdominal muscles and easy diaphragmatic breathing. Variations include using a full pause after each round, partial glottis closures and Alternation of Nostrils.

Samanu (Purifying the Nadis)

Samanu is one of the two basic types of purification practices which is denoted from mental. It is also practiced to purify the nadis. The nadis is translated as nerves, arteries, veins or vessels. It is often said to be the counterpart of the nervous system or the blood.

There are 14 Principal Nadis but the most important are Shushumna which is activated through Pranayama and it helps in calming down the system; Ida which purifies and nourishes the body and mind; and the Pingala which is activated by breathing in the right nostril where the left side of the brain is stimulated.
Samanu (Purifying the Nadis)

1. Focusing on Anaahata Chakra, mentally repeat "Yam" eight times while you inhale through the left nostril, thirty-two times while you retain, and sixteen times while you exhale through the right nostril.

2. Focusing on Manipura Chakra mentally repeat "Ram" using the same ratio but inhaling through the right and exhaling through the left nostril.

3. Proceed as in 1, but focus on the moon center at thye tip of the nose and mentally repeat "Tam". While you hold the breath, imagine the nectar of the moon suffusing the entire body. Exhale slowly, focusing on Muladhara Chakra and repeating "Lam".

People who practice samanu will feel mental clarity and serenity, concentration and mental disposition, and samanu will nourish the body with fresh oxygen.

Eye training in Yoga

Look up and then look down.
Look at the right, then look at the left.
Look at the top right, then bottom left.
Look at the top left, then botttom right.
Look up. Roll your eyes clockwise, then counterclockwise.
Like any other muscles, the eye muscles also need exercise to be healthy and strong. Most of the time, we only shift our gaze minimally from left to right, as when reading, and turn our heads if we want to look elsewhere. By moving the eyes in every direction, without turning your head at all, these Five Yoga Eye Exercises will strengthen the eye muscles, help prevent eyestrain and improve eyesight. Breathe normally while you practice.
First look up, then look down. Now look to the far right and then look far left. Next look up to the right, then look diagonally downward to the left. Repeat in the opposite direction. Now imagine a large clock - look up at 12 o'clock, then circle around it clockwise, quite slowly for two rounds then quicker for three. Repeat the exercise in a counterclockwise direction. Lastly, hold your thumb up about a foot from your face, and move your eyes from the thumb to the wall beyond and back. To end, always "palm" your eyes as shown below.

Neck exercise in Yoga

Bend your head forward, chin on chest, then back to original position.
Bend to the right, then back to the original position.
Bend backward, then back to the original position.
Bend to the left, then back to the original position.
Bend forward, chin on chest, move from right to the left, then move from left to right.
Many people hold tension in their necks and shoulders, leading to stiffness, bad posture and tension headaches. Repeating these five yoga Neck Exercises eases tension, increases flexibility and tones the muscles. Do them slowly and keep your spine straight. Your neck relaxed and your shoulders facing forward. First drop your head back, then drop it right forward. Now keeping your head erect, turn it all the way to the right, back to center, then all the way to the left. Next drop your head forward and roll it around as wide a circle as possible. Repeat in the opposite direction. Now, raise your right shoulder, then drop it down. Repeat with the left. Lastly, raise both shoulders at once, then drop them down again.

Cat pose in Yoga

Start on your hands and knees. Position your hands directly beneath your shoulders and your knees directly beneath the hips. Have your fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor. This is your "neutral" positioning. When your pelvis is in neutral, your spine will be at full extension, with both the front and back sides equally long.
As you wait for the inner cue, do not sag into your shoulders. Instead, create a line of energy through each arm by pressing downward into your hands and lifting upward out of your shoulders. Go back and forth like this several times to make sure you understand the movement. As you exhale, sag into your shoulders and do the incorrect action; as you inhale, lengthen the arms, lift out of the shoulders and do the correct action.
When you are ready to begin, breathe in deeply. As you exhale, turn your hips into Cat Tilt. Do this by gently pulling the abdominal muscles backward toward the spine, tucking the tailbone (coccyx) down and under, and gently contracting the buttocks. Press firmly downward with your hands in order to stay lifted out of the shoulders, and press the middle of your back toward the ceiling, rounding your spine upward. Curl your head inward. Gaze at the floor between your knees.
The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate your movement and breath. These are two of the most important themes in Asana practice. The alignment of your center depends on the positioning of your pelvis. Therefore, think of your hip positioning as the center of each pose. This is important because your spine is the most significant line of energy in every pose and because the way your spine elongates from your center depends solely on which way your pelvis is turning. Learn how to perform the Cat Pose in this section.

Shoulder stretcher in Yoga

Sit in any comfortably erect position. Hold the strap and straighten your arms forward. As you inhale, move your arms up until they are overhead, and exhale as you bring them down behind you.
Coordinate this movement with your breathing, making the movement smooth. Make sure the strap is sufficiently long and your hands sufficiently far apart, so that you can keep your arms straight. If you cannot keep your arms straight, lengthen the strap.
The idea is to circumscribe as large a circle as possible with your hands as they go up and over. Therefore, at every given moment you are stretching outward through your arms in the direction they are pointing.
This exercise is great in relieving stress and tension on your shoulders, as well as your entire upper back. Learn how to do a Shoulder Stretch in this section. You will need a long strap for this one.

Shoulder lifts in Yoga

Do this exercise slowly and keep your spine straight and your neck relaxed.
Raise your right shoulder, then drop it down.
Raise your left shoulder, then drop it down.
Raise both shoulders at once, then drop them down again.
Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tension headaches. In this section, learn an exercise that will ease tension on your shoulders.

Weighty Tips!

• Weight loss is all about 80% of eating habits and 20% of working out.

• Aim to lose both body fat as well as overall weight.

• Be regular and more often in your yoga practices.

• Keep the metabolism active by having 5-6 small meals every 2-3 hours. This will also help you in
keeping your pseudo hunger at bay.

• Be passionate about your yoga workout. For the passion will help you to go deeper into your yoga practices.

• Be 100% with the food on the dinner table avoid watching T.V or chatting over the phone when eating and have a balanced diet.

• Always remember the 3’d’s of weight loss – discipline, determination and dedication.

The story so Far…. Weight Loss and Yoga:

Can yoga really help losing weight? The basic fact about yoga is that it is an aerobic exercise which can help you get in shape when done at moderate speed. If you are looking for a serious weight loss then it needs to be done under the supervision of a yoga expert and over a period of time. Advantage of yoga is that leaves you fresh and new every time you are done with your yoga workout. The reason behind it being the fact that yoga brings your mind, body and breath on the same platform. This phenomenon makes it more interesting and easy and effective compared to other workouts.Interested in weight loss yoga workouts? Click here.

Know the difference between weight loss/inch loss:

Gearing up for your best friend's wedding; you start working out before a month's time so that you are picture perfect on the wedding date. You lost an inch here and there from those places where you wanted it from and you are ready to go. You feel happy about it, the wedding is over and what you notice is that those inches are back where it belonged too after the binging it at the wedding.
For those who looking at weight loss, should chalk out a proper plan with the calendar and set small goals for themselves. These goals should be achievable; they give a lot of confidence when achieved and act as fuel to reach the next set of goal.