Surya-Bheda (Right-nostril breathing)

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)

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)

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.