Nadi Sodhana aids to smoothness and slowness of breath while opening the nasal passages so air will flow equally in both.  By opening the passages, you will discover how much more air you can take in.  This pranayama helps prevent snoring and sinus clogging.

To perform Nadi Sodhana, first form the Vishnu Mudra with your right hand by curling the index and middle fingers into the base of the thumb, while keeping the thumb, ring, and little fingers straight.  If possible, cross the little finger over onto the ring finger.  Close off the right nostril by placing the thumb onto the right side of the nose and take a complete breath through the left nostril.  Before you exhale, close the left nostril with the ring finger and exhale through the right nostril.  Now inhale through the right nostril and before exhaling close off the right nostril with the thumb and exhale through the left nostril.  You have completed one round of Nadi Sodhana .  You may want to start with ten rounds and build until you can continue for ten minuets or more.

This Pranayama is most beneficial for balancing both sides of the brain, and equalize both nostrils.  It calms the nerves, by relieving anxiety.  It sooths the mind, and brings about equanimity within the entire organism.  

Ujjayi Pranayama is the ocean sounding breath.  One performs this technique by gently contracting the glottis throughout the inhalation and exhalation, which will produce a sound that mimics the ocean.  One can begin by focusing the attention on the sensation at the back of the throat while pretending to fog a mirror with an exhalation through the mouth.  Duplicate that same sensation with the mouth closed.  Remember to count a given number of beats for both the inhalation and the exhalation.  With this pranayama, the exhalation can be extended up to twice as long as the inhalation.  Doing so will further strengthen the diaphragm and lungs, deepen the concentration, and clear the mind from all of the “chatter.” 

As yoga practitioners, we use Ujjayi breath with all of our postures (asanas) because of the benefits it provides.  It helps supply strength in the core, it helps focus the mind, and when used in consort with the movement of the posture, Ujjayi will allow for a deeper and fuller expression of the posture while it provides support for holding the postures longer.       

---

Dirga Pranayama, the three-part breath allows three areas of your body to expand and contract with each inhalation and exhalation: the abdomen, the lower chest, and the upper chest, which includes the collar bones.  Envision yourself as that balloon that fills from the bottom up.  As the breath enters the lungs, consciously lower your shoulders, direct your attention to the abdomen, and allow that area to begin expanding in a 360º radius by relaxing the muscles from the pelvic floor up to the navel and lower back.  As the abdomen begins to relax, allow the ribs of the lower chest and back to open and swell.  Finally, just as the lungs begin to fill allow the space just under the collarbones to move up and out, and take in one more sip of air. 

The exhalation starts in the low throat, moves to the low chest, and finishes in the low belly.  Be sure to take the same or more time on the exhalation as taken on the inhalation.  Counting six or eight beats through out the process will help ensure success. 

This technique expands lung capacity as it strengthens the diaphragm.  It also calms the mind and relaxes the body. 

Lie on your back lower, your shoulders on to the floor and relax allowing the hips to sink into the floor and the feet to turn out naturally.  Take in a breath (through the nose) on a count of six or eight beats, and watch as your abdomen and chest begin to rise and expand.  As you exhale, again counting the beats, the abdomen, and chest will return to their relaxed state. 

This is the way the human body is designed to breathe—shoulders down, belly relaxed.  Watch a sleeping baby.  However, the way adults usually breathe is by keeping the stomach muscles tight and drawn in as the shoulders lift, which only allows for two-thirds usage of the lungs.  It may be difficult for some adults to transition to the “natural breath” as they sit or stand.  When breathing correctly the stomach is moving out and in which each breath. Envision the stomach itself filling with air. 

Abdominal breathing calms the nervous system, reduces stress, massages the heart, and improves digestion.  It is efficient breathing so the heart and the lungs work less and rest more.  There are no known counter indications.    

The benefits of this technique are as follows:

• It is an incredibly energizing breath, which is better than caffeine or sugar
• It clears the sinuses, and increases the blood circulation.
• It strengthens the abdominal muscles, the diaphragm, and the heart. 
• It massages the viscera (internal organs), and the connective tissue, which stimulates digestion, and elimination. 
• It cleanses the body by removing any toxins in the lungs.
• It energizes and massages the central nervous system, increasing energy, clarity, and alertness. 
• It promotes a more energetic pumping of the Cranio-Sacral Fluid (CSF) around your brain, which promotes clarity of thought and produces the "skull polishing” effect.
  Click to page 2

page 2

Performing Kapalabhati is not complicated.  Approaching the technique mindfully will prevent hyperventilation.  Begin in a comfortable seated position with a straight spine.  The front of the body is open, especially the chest and ribs, while the shoulders are back and down.  Using your abdominal muscles, perform short, forceful exhalations through the nose as though you were blowing out a candle with the breath from your nostrils.  Think of the navel moving toward the spine.  Using the abs moves the diaphragm up and down while keeping the lungs open.  The lungs, when opened, act as a vacuum, therefore, do not focus on the inhalation since that will happen naturally, but remain focused on the forceful exhalation.

To finish, inhale through both nostrils. Exhale and hold out the brath as long as is comfortable. Inhave to two-thirds of your lung capacity and hold in. Release your breath and experience the effects.

Kapalabhati is a great preparation for practicing Bhastrika.  You may do about 15 to 25 repetitions per round then gradually progress to 50, 75, and even 100.  Three rounds are common for most practitioners.  If you feel winded, dizzy, or light-headed, slow down or stop.

Click here to exit

Click here for page 1

Alternate Nostril Kapalabhati is the same as Kapalabhait but with the use of the alternating the nostril technique found in Nadi Shodhana. Using Vishnu Mudra, and bringing thumb up to the nose, block the right nostril and strongly contract the abdomen, exhaling sharply through the left nostril. Release your right nostril and allow the abdomen to relax for the contraction so that a passive inhalation happens through both nostrils. After the inhalation, block the left nostril and strongly contract the abdomen exhailing through the right nostril. Repeat alternating the exhalation between your nostrils for a given number of rounds.

To finish, inhale through both nostrils. Exhale and hold out the brath as long as is comfortable. Inhave to two-thirds of your lung capacity and hold in. Release your breath and experience the effects.

Kapalabhati is a great preparation for practicing Bhastrika.  You may do about 15 to 25 repetitions per round then gradually progress to 50, 75, and even 100.  Three rounds are common for most practitioners.  If you feel winded, dizzy, or light-headed, slow down or stop.