PRANAYAMA

YOGA ASSIGNMENT -1
TARUN SAINI 
BFTECH , SEM-7
WHAT IS PRANAYAMA?
"Pranayama is control of Breath". "Prana" is Breath or vital energy in the body. On subtle levels prana represents the
pranic energy responsible for life or life force, and "ayama" means control. So Pranayama is "Control of Breath".
One can control the rhythms of pranic energy with pranayama and achieve healthy body and mind. Patanjali in his text
of Yoga Sutras mentioned pranayama as means of attaining higher states of awareness, he mentions the holding of
breath as important practice of reaching Samadhi. Hatha Yoga also talks about 8 types of pranayama which will make
the body and mind healthy.

TYPES OF PRANAYAMA

• Sadhanta
• Kapala Bharati
• Nadi Shodhan
• Bhastrika
• Ujjayi
• Sheetkari
• Shitali
• Bhramari
• Om Chanting
BHASTRIKA PRANAYAMA
PROCEDURE

• Take in a deep breath and breathe out forcefully through the nose,
without any strain.
• Immediately, breathe in with the same force.
• Inhale and exhale repeatedly, deeply and thoroughly, using the
diaphragmatic muscles with vigour. The abdomen moves out during
inhalation, while the diaphragm descends. The converse happens
while exhaling.
• The above movements should be slightly exaggerated. A strong
nasal sound will accompany such breathing. The process should be
rhythmic and controlled, maintaining the speed as per capacity.
• Do ten cycles to complete 1 round of Bhastrika Pranayama.

BENEFITS LIMITATIONS
• Favourable effect on the respiratory and digestive system. Heart ailments, hypertension, high BP, fever, vertigo,
• Drains excess phlegm from the lungs. pregnancy, intestinal disorders, spinal abnormalities and
• Oxygenates the blood increasing the vitality of all the organs and eye ailments, e.g. like a detached retina, glaucoma.
tissues
• Strengthens and tones the abdominal region.
• Calms the mind
• Energizes the entire body and mind.
UJJAYI PRANAYAMA
PROCEDURE
•Sit in any meditative pose like Padmasana (Lotus pose) with eye closed
and try to keep your spine erect.
•Take a long, deep breath slowly from both the nostril (inhale or breath
in).
•While breath in trying to contract the throat and feel the touch of air
in your throat.
•As air touches the throat a peculiar sound is produced.
•Enable the breath to be light and relaxed as you slightly contract the
rear of your throat, making a gentle hissing sound as you inhale and
out. The sound isn’t forced; however, it ought to be loud enough so if
somebody came near you they’d hear it.
•Try to produce the sound ‘HHHHHAAAA’ while exhaling.

BENEFITS
•It boosts the focusing power of the mind.
•The body becomes healthy, strong and lustrous.
•It generates the internal heat.
•Gives a positive attitude.
•Very helpful in clearing blocked arteries regulates cholesterol.
•Helps in cataracts and sinus problems, Rheumatism and migraine also.
•It lowers the risk of heart attacks.
•Prevents thyroid problems and makes voice sweet and melodious.
LIMITATIONS
•Those people who are suffering from heart diseases & high blood
pressure not to combine Bandha and breathe retention in Ujjayi
Pranayama.
•Don’t tighten your throat during Ujjayi pranayama.
•Don’t do Ujjayi pranayama with strain. According to your ability
hold the breath.
•Do Pranayama systematically one by one on empty stomach.
 BHRAMRI PRANAYAMA
PROCEDURE
•Sit on the Padmasana or any other sitting Asana.·
•Close your eyes and breathe deeply.·
•Now close your ears lids or flaps with your thumbs.·
•Place your index finger just above your eyebrows and the rest of your
   Fingers over your eyes with your middle fingers.·
•Applying very gentle pressure to the sides of your nose.·
•Now concentrate your mind on the area between your eyebrows.·
•Keep your mouth closed; breathe out slowly through your nose with
making a humming sound of Om.·

BENEFITS LIMITATIONS
• This is the best method to achieve concentration of mind. •Do Bhramari Pranayama after completing the Anulom
• It opens the blockage and gives a feeling of happiness to mind and
Vilom Pranayama
brain. •Don’t press your ear cartilage too hard while doing this
• Beneficial in relieving from hypertension.
Pranayama
• Helpful in curing Paralysis and migraines. •Do all the pranayama in morning with empty stomach.
• In the time period of pregnancy, it helps to maintain and regulate
If you are doing Pranayama in evening then keep a
the functioning of the Endocrine system and provide easy child
several gap between Pranayama and your meal.
birth.
• It is very good for Alzheimer’s disease.
NADI SHODHANA PRANAYAMA

PROCEDURE
• Fold the tips of the index and middle fingers inward until they touch the palm at the
base of the right thumb (Vishnu mudra).
• Use the right thumb to close the right nostril. Exhale gently, but fully, through the left
nostril. Keeping the right nostril closed, inhale through the left nostril and deep into
the belly.
• Next, use the ring and pinky fingers of the right hand to gently close the left nostril
and simultaneously release the right nostril. Exhale through the right nostril.
• Keeping the left nostril closed, inhale once again through the right nostril, allowing
the breath to travel up the right side of the body.
• Then again, use the right thumb to close the right nostril as you release the left
nostril.

BENEFITS
• Infuses the body with oxygen, Clears and releases toxins.
• Balances solar and lunar, masculine and feminine energies
• Helps to alleviate respiratory allergies that cause hay fever,
sneezing, or wheezing
• Enhances the ability to concentrate
• Brings balance to the left and right hemispheres of the brain
LIMITATIONS
Nadis can get blocked on account of stress.
Toxicity in the physical body also leads to blockage of nadis.
Nadis can get blocked due to physical and mental trauma
Unhealthy lifestyle.
ANULOM VILOM PRANAYAMA
PROCEDURE
•Anulom Vilom Pranayama is very easy to do, first of all, close your eyes
and sit in Padmasana and rest your hands on your knees.
•Close the right nostril with the right thumb. Inhale slowly through the
left nostril, inhale the oxygen as much as you can, this will fill your lungs
with air.
Remove your thumb from your right nostril, as you remove your thumb
from right nostril just exhale.
When you exhale use your middle finger to close your left nostril then
inhale with our right nostril and remove thumb from the right nostril
then exhale. Repeat this process for 5 minutes.
Be focused and concentrate on your breathing.

BENEFITS LIMITATIONS
•Helps to cure mental problems like Depression, Anxiety, stress, Tension •Those who are suffering from high blood pressure should
etc. not do this Pranayam.
•Most beneficial for breathing related problems like (Bronchitis, •While doing this pranayama if you feel suffocated then
Asthma) etc. stop it immediately and do normal breathing.
•Improve the working of lungs. •Perform this process under the guidance of a trainer.
•Best breathing technique for boosting your memory (Makes your brain
sharper).
•Improves your immune system, so it cures general issues like a cough
& cold.
SHEETALI PRANAYAMA

PROCEDURE
• Set comfortably in any meditative pose like Padmasana,
Swastikasana etc..
• Keep your both hands on knees.
• Now bring your tongue all the way out and fold both sides of tongue
like a tube or straw.
• Take a long, deep inhalation through the tube in the tongue which is
formed by folding the both sides of tongue.
• After Inhalation close your mouth and exhale with both nostrils.
• Repeat this about 8 to 10 times.

BENEFITS LIMITATIONS
• Sheetali Pranayama is useful in diseases which related to tongue,
mouth and throat. People who are low B.P. and those people who are suffering
• It is very beneficial in diseases of spleen. from Asthama, cold and cough or other respiratory related
• Helpful in fever and indigestion. problem should not try this.
• Controls the High B.P. If you are not able to fold your tongue like tube then try
• It purifies the blood. Sheetkari Pranayama in that case. Sheetkari have the same
• Best for cooling down the body temperature. effects like Sheetali Pranayama.
• Best for fighting against the Insomnia problem.
• Effective in hyperacidity.
SHEETKARI PRANAYAMA

PROCEDURE
• Sit in any meditative pose in which you are comfortable.
• Keep your eyes close and try to touch the tongue upward.
• Join the upper and lower row of teeth.
• Now open your lips and start inhaling with making the sound See-
See.
• After inhaling close your lips and breathe out through nose.
• Repeat this at least 8 to 10 rounds.

BENEFITS
• Cools down the body temperature so it is useful in Fever.
• It is beneficial in mouth related diseases, throat and tongue.
• Best for High blood pressure and for summer session.
• It is effective in dental problems like pyorrhoea.
• It controls the body temperature.
• Calms the mind and it is best stress buster.
• Reduces the emotional excitation and mental tension.
• Best for depression.
LIMITATIONS
People who are suffering from cold and cough, Asthma or
other respiratory problems, tonsillitis should not practice
Sheetkari and Shitali pranayam. People who have Low Blood
pressure problems are strictly advised that not to perform
this pranayama.
SADANTA PRANAYAMA

PROCEDURE
• Open the mouth and press the upper teeth with lower set of teeth.
• Keep the tongue at the back of the teeth.
• Suck air in through the crevices of the teeth. Feel the cool air
touching the gums and continuously into the mouth.
• Close the mouth and exhale through the nostrils slowly. 
• Repeat the practice 6-9 rounds.

BENEFITS LIMITATIONS
• As cooling pranayama, helps release excess heat in the body and
cools the mind. It is also not good for people who have respiratory problems
• It is good for the digestive system, as it stimulates the like asthma. People who are suffering from cold should avoid
parasympathetic nervous system, which decreases chances of this unless fully healed. Practice the pranayama at a quiet and
indigestion. clean place.
• The release of the excess heat in the body also has a calming effect
that stabilizes the blood pressure. The calming effect is good for
people who have anxiety and depression as it removes mental
tension.
KAPALBHARTI PRANAYAMA
PROCEDURE
• Sit in any meditative pose in which you are comfortable.
• Close the eyes and relax the whole body.
• Inhale deeply through both nostrils, expand the chest.
• Expel the breath with forceful contractions of the abdominal
muscles and relax.
• Do not strain.
• Continue active/forceful exhalation and passive inhalation.
• Complete 30 rapid breaths, then take a deep breath and exhale
slowly
•     This is one round of Kapalabhati, each round shall be followed
       by deep breathing.

BENEFITS LIMITATIONS

• • Pregnant women should also avoid doing Kapalbhati as

Kapalabhati purifies the frontal air sinuses; helps to
overcome cough disorders. forcefully contracting the abdominal muscles can harm
• It is useful in treating cold, rhinitis, sinusitis, asthma and the unborn baby.
• If you suffer from heart diseases, exhale really slow.
bronchial infections.
• It rejuvenates whole body, and keeps the face young and • People who have high blood pressure should not
increase their rate of Kapalbhati. Stick with a lower rate,
vibrant.
like one stroke per second.
•    It balances and strengthens the nervous system and tones
up the digestive system.
OM CHANTING PRANAYAMA
PROCEDURE
• Sit in any comfortable cross-legged sitting posture.
• Keep the spine upright and tall. Keep the arms and shoulders
relaxed.
• Keep the eyes closed throughout the practice.
• Take a couple of deep breaths, just making a connection with the
breathing pattern.
• Now take a nice, deep inhalation. While exhaling, begin the OM
chant, feeling the stomach being pulled in at the end of exhalation
and the chant.
• Continue the practice for about 10-12 chants.

BENEFITS
• Chanting of the Om Mantra purifies the environment
around you and creates positive vibrations.
• Your concentration increases when you chant this
universal hymn.
• The Om chanting produces a vibration and sound which is
felt through your vocal cords and sinuses. The vibrations
open up the sinuses to clear the airways.
“If you meditate or exercise, with the inward attention, the
subtle world of thoughts, imagination, breath, sensation and
spiritual energy will slowly become clear to you.”
-Swami Vivekananda