15 Important Pranayamas

Pranayama, i.e., a proper way of breathing or dimensions of vital life force, is a crucial organ of yoga.

Kapalabhati (Skull Shining Breath & Breath of Fire)
Dirga Pranayama (Long breath- in 3 part)
Bhastrika (Bellows breath)
Anulom-vilom
Nadi-sodhan (Alternate nostril breath)
Ujjayi (Ocean breath/ victorious breath)
Shitali (Cooling breath)
Shitakari (Hissing breath)
Surya bhedi Pranayama (Right nostril breath)
Chandra bhedi pranayama (Left nostril breath)
Moorchha Pranayama (Swooning breath)
Udgeeth Pranayama (Chanting breath)
Plavini Pranayama (Floating breath)
Sama vritti
Bhramari (Humming bee breath)

1. Kapalabhati (Skull Shining Breath & Breath of Fire)

In Sanskrit, ‘kapala’ means skull and ‘bhati’ means light (implying perception, knowledge). Kapalabhati comprises short, fiery exhales and slightly longer, passive inhales. Exhales are made by vigorous contractions of the lower stomach (between the pubis and navel), which force air out of the lungs. Inhalations are reactions to the contraction’s release, which draws air back into the lungs.

Steps

Focus on your lower belly.
Now swiftly squeeze your lower tummy, forcing a burst of air out of your lungs. Alternatively, you might pump your hands against your lower belly. As your tummy “rebounds” to draw air into your lungs, rapidly let go of the contraction (or your hands). Start out slowly to find your pace. Repeat eight to ten times, pausing every exhale and inhale cycle for roughly a second or two.
You can speed up to two exhale-inhale cycles per second as you are more competent at contracting and releasing your lower belly. Think of the exhale as “brightening” or sweeping out the lining of your cranium.
Perform 25 to 30 cycles initially. You should gradually boost your practice cycle count to 100 or higher.

2. Dirga Pranayama (Long breath – in 3 part)

This three-part breathing benefits your neurological system, your mind and your ability to recognize your lung capacity. It is generally used at the start of a yoga session to direct your focus inward and away from any outside distractions you may have brought to the mat. Clearing your mind and getting ready for practice involves paying close attention to how the breath feels in your body. Deep, regular breathing also activates your parasympathetic nervous system, which lowers stress and anxiety hormones in your body. Healthy lung function is promoted by the three-part nature of the breath, which involves actively expanding and then contracting your abdomen, rib cage, and upper chest.

Instructions

Come to a backward lying position with your knees bent and your feet flat on the mat. Although you can perform this pranayama while seated, it’s easier to feel the impact of the breath flooding your body when it reaches the floor when you’re lying down.

Focus on your breath while closing your eyes, first only observing your natural inhales and exhales without making any adjustments. This helps to calm your distracted mind. Breathe in and out through your nose.

Phase I

Take a deep breath in through your nose and direct it toward expanding your abdomen. Give it your all-out puff. When you feel empty, bring your navel toward your spine and exhale slowly and fully through your nose, squeezing out every last bit of air while deflating the belly. For at least three cycles and more if you prefer, repeat this deep belly breath.

Phase II

As you have been doing, take a breath in and fill your belly first. Take in a little more air and focus it on filling your rib cage so that you can feel your ribs somewhat opening up. If you are lying on your back, you will feel this more strongly. When you exhale, let the breath out from your belly first, drawing your navel toward your spine at the end, and then from your rib cage so that your ribs draw back together. Take this breath three or more times.

Phase III

As you have been doing, inhale to fill your abdomen and rib cage. Then, take in a little more air and let it fill your upper chest or cardiac region. As you inhale, feel your entire sternum rise, reaching your collarbones. When you exhale, drag your navel toward your spine by letting the breath first leave from your belly and then from your rib cage, allowing the ribs to move closer together as you exhale.

Once all three components of the breathing exercise have been engaged, perform five to ten additional cycles of it, finally allowing the three components to flow together without halting in between. Return to your natural inhalations and exhalations by letting go of breath control. With a more tranquil mind and more relaxed body, carry on with your yoga practice or the rest of your day.

3. Bhastrika (Bellows breath)

It helps to enhance Prana (life force) in your being. It is usually used to invigorate the body and clarify thoughts. Bhastrika will clear the air if you’re feeling cloudy or if time is passing slowly. This also helps to lose weight, improve digestion and accelerate metabolism. Bellows breathing should probably be avoided right before bed because it could stimulate your mind and make it hard for you to fall asleep. However, give it a shot the next time you need an energy boost.

Methods to Perform

Take a few deep breaths in and out of your nostrils while sitting up straight and relaxing your shoulders. As you breathe in, fully extend your belly with each breath. Start bellowing breathing by forcefully exhaling through your nostrils. Next, take a deep breath at a rate of one second per cycle. Make sure your diaphragm is doing the breathing; maintain stillness in your head, neck, shoulders, and chest as your belly inhales and exhales.

On your first cycle, perform 10 Bhastrika breaths in succession. Then, pause and let your body and mind naturally breathe while you pay attention to your body’s and mind’s reactions.
Start the subsequent round with 20 breaths after a 15 to 30-second rest.
Finish a third round of 30 bellows breaths after another 30 seconds of resting.
During the exercise, pay attention to your body’s signals.

Although bellows breathing is a safe technique, you should stop for a few minutes and breathe normally if you feel dizzy in any manner. As the soreness subsides, attempt bellow breathing again, this time slowly and less vigorously.

Best time to do Bhastrika Pranayama

Morning time in an empty abdomen is the best time.

In the mid-afternoon slump:

For those of you who work in an office, the dreaded mid-day slump is the period after lunch when we crash. Choose a quiet area of your office and practice a few rounds of bellows breathing if you’re feeling lethargic in the middle of the day or after lunch for a pick-me-up that’s even better than espresso.

Contraindications

Bhastrika has certain serious contraindications, including pregnancy, uncontrolled hypertension, epilepsy, convulsions, and panic disorder. A full stomach should be avoided when practicing bellows breath; wait a minimum of two hours after eating.

15 Important Pranayamas