A List of Pranayamas

<h2> List of Pranayamas</h2><table><tr><td>Akapalabhati Anuloma Viloma Bhastrika ("Bellows Breath"). Classic Bhastrika ("Bellows Breath"). 1st variation Bhastrika ("Bellows Breath"). 2nd variation Vakrasana Breathing to strengthen the nerves The "Ha" breath lying down The "Ha" breath standing Kapalabhati Kumbhaka The Hammer The Pump The cleansing breath The Yogic full breath</td><td>Pranayama No. 1 "The Tree" Pranayama No. 2 Pranayama No. 3 "The Windmill" Pranayama No. 4 Pranayama No. 5 Pranayama No. 6 - The Large Pranayama No. 6 - The Small Pranayama No. 7 Pranayama No. 8 - "Little Fists" Pranayama No. 9 Pranayama No. 10 Pranayama No. 11 Pranayama No. 12 - "The Barbell Sukh-Puraka ("The Happy Breath") Ujjayi</td></tr></table> Akapalabhati Sit in the lotus, half-lotus or cross-legged position. For men, the left hand is in jnani mudra (the middle finger rests on the mound below the thumb, the index finger and thumb are joined, the ring finger and little finger are straight) and rests on the knee; for women, the right. The right hand (for men) is near the nose in yoni mudra (the middle and index fingers are bent, the thumb, ring finger and little finger are straight). For women, the left hand is near the nose. Inhale through both nostrils for 3 counts, press the right nostril shut with the thumb (women - the left) and exhale sharply for 1 count through the open nostril. Then inhale again through both nostrils for 3 counts, press the left nostril shut with the ring finger (women - the right) and exhale sharply for 1 count through the open nostril. Perform 3 cycles of 11 breaths, with short pauses between the cycles. One breath counts as inhalation - exhalation (through one nostril) - inhalation - exhalation (through the other). Breathe by contracting and relaxing the abdominal muscles; the chest stays still. Attention - the crown of the head. Anuloma Viloma Sit in the lotus position. The hands rest on the knees as in Akapalabhati. Press the right nostril shut with the thumb (women - the left). Take a full inhalation through the open left nostril. Then press the left nostril shut with the ring finger (releasing the thumb from the right nostril) and make a full exhalation through the right nostril (women - through the left). Then take a full inhalation through that same right nostril, close it with the thumb and exhale through the left. That is one breathing cycle. Do 20 cycles.There are 7 stages in mastering this breathing exercise. You may move on to each next stage when the pupil can easily do 20 inhalations and exhalations. Attention - the crown of the head1st stage: inhalation - exhalation without counting.2nd stage: the inhalation equals the exhalation.3rd: inhalation = retention = exhalation (1:1:1)4th: 1:1:25th: 1:2:26th: 1:3:27th: 1:4:2 Bhastrika ("Bellows Breath")Classic. Sit in the lotus, half-lotus or cross-legged position. The hands rest on the knees in jnani mudra. Take 10 quick, sharp inhalations and exhalations (as in kapalabhati, but with the inhalation on 1 count and the exhalation on 1 count). Then a slow, smooth inhalation. Hold the breath in for 7 or 14 counts. (In the second year of study - the 2 lower locks.) Then a smooth exhalation. The exhalation equals the inhalation. Attention - the abdomen at the navel Bhastrika ("Bellows Breath")1st variation. Sit in the lotus position. The hands as in akapalabhati. Press the right nostril shut with the thumb (women - the left). Through the left nostril inhale for 3 counts and exhale for 1 count (women - through the right) - 20 times. Then, without stopping, press the left nostril shut with the ring finger (women - the right) and do the same series of inhalations and exhalations 21 times. Then take a full inhalation, hold the breath in for 7 or 14 counts and exhale. The exhalation equals the inhalation. Attention - the abdomen at the navel Bhastrika ("Bellows Breath")2nd variation. Starting position - as in the 1st variation. Press the right nostril shut with the thumb (women - the left). Inhale for 3 counts through the left. Press the left nostril shut with the ring finger and exhale for 1 count through the right - 20 times. One repetition counts as an inhalation plus an exhalation. Without stopping, press the left nostril shut with the ring finger (women - the right) and inhale through the right. Press the right nostril shut with the thumb and exhale for 1 count through the left - 21 times. Then, without stopping, take a full inhalation, hold the breath in for 7 or 14 counts and exhale. The exhalation equals the inhalation. Attention - the abdomen at the navel. Vakrasana Sit on the floor and stretch the legs out in front of you. On an exhalation, bend the right leg at the knee (women - the left), take it across the left leg and place the foot flat on the floor. The foot is parallel to the left thigh. The bent knee may be drawn to the chest with the opposite arm. Take the other arm behind the back and rest it on the palm, fingers pointing away from you. The arm is straight and touches the buttock. The back is straight. Take 3 full breaths in this position. Then repeat the exercise with the left leg bent (women - the right). Attention - the abdomen at the navel. Breathing to strengthen the nerves Stand with the feet together and the arms along the sides of the body. On a full inhalation, raise the straight arms in front of you to shoulder level. Turn the arms palms upward and close the thumbs inside the fists. Sharply bend the arms at the elbows, fists towards the shoulders. Straighten the arms with great tension, then open the fingers from the little finger to the thumb (without opening the palm completely). Then instantly relax the arms and sharply bend them to the shoulders, closing the fingers into fists. Again straighten the arms with tension and open the fingers. Repeat this series of movements while holding the breath in. At the end, straighten the arms and open the fingers with a sharp "Ha" exhalation. Lower the arms. Do the cleansing breath. Attention - while straightening the arms, downward along the spine; during the "squeeze", to the region of the heart. The "Ha" breath lying down Lie on your back with the head to the north (east). The arms lie along the sides of the body. On a full inhalation, take the arms behind the head and place them on the floor (attention - the crown of the head). While holding the breath in, raise the straight arms and legs and set them parallel to one another, perpendicular to the floor. Imagine that the whole body above the waist is an "empty sack" (attention - the region of the chest). Mentally gather in the chest all your worries, negative emotions and low mood in the form of "dark smoke". Then fold up sharply with a "Ha" exhalation, open the mouth wide, draw the knees to the chest and clasp them with the arms. Stay in this position for a little while, throwing the "dark smoke" out of yourself into a "chosen place". (Imagine some unpleasant place that you would like to make the dumping ground for your bad moods - the rubbish heap by the house, a dirty puddle… If this is hard to follow, for the time being imagine the "smoke" leaving the room in which you are practising.) Without inhaling, lie back down and set the arms and legs perpendicular to the floor, parallel to one another (attention - the abdomen at the navel). On an inhalation raise the arms and legs (as at the start of the exercise); on an exhalation lower them along the body. The "Ha" breath standing Ha (the standing breath) - a yoga exercise. Starting position - standing, feet wider than the shoulders, feet parallel, arms hanging along the body. Technique - on a full inhalation, raise the arms above the head and arch the back slightly backwards. Direct the awareness meanwhile to the point between the eyebrows. Hold the breath in. Imagine that everything the body does not need has gathered in the region of the heart, and, bending sharply with a «Ha» exhalation, throw the upper body downwards with the arms relaxed, expelling from yourself with the air whatever you want to be rid of. Stay in this position for a little while. Then straighten up on an inhalation, raising the arms above the head, and on an exhalation lower them out through the sides (palms towards you). Keep the awareness meanwhile at the navel, by way of the solar plexus. Kapalabhati Starting position - seated in the lotus, half-lotus or cross-legged position. Place the hands on the knees, the fingers in jnani mudra.Technique - inhale through both nostrils for 3 counts and exhale sharply for 1 count (also through both nostrils). Do 3 series of 11 breaths each. The breathing is done by the diaphragm; the chest stays still. Direct the awareness to the point between the eyebrows. Kumbhaka Starting position - seated in the lotus, half-lotus or cross-legged position. Place the hands on the knees, the fingers in jnani mudra.Technique - take a full inhalation. Contract the muscles of the perineum, draw the abdomen in, lower the chin to the chest and take the head slightly back. Hold the breath in until you feel discomfort. Make a full exhalation, gradually relaxing the muscles of the perineum and the abdomen, and raise the head. Do not constrict the throat. The exhalation is equal in length to the inhalation. At the end of the exercise do the cleansing breath. Perform 3 times. Direct the awareness to the region of the heart. The Hammer Starting position - standing, feet shoulder-width apart, feet parallel. Technique - on a full inhalation, raise the arms out to the sides and up above the head, join the palms and interlace the fingers. Breathing freely, and with a gradually increasing amplitude, wind the trunk round as if in a spiral, in a plane parallel to the floor. Carry the rotation down to the sacrum and then, reducing the amplitude of the rotation, return to the starting position. The lower part of the trunk stays still during the rotation.Repeat the rotation in the other direction. During the rotation the awareness slides from the crown of the head down the spine to the sacrum and back again. Perform twice (once in one direction, once - in the other). The Pump Stand up. Feet together, arms along the sides of the body. Take a full inhalation. Close the thumbs inside the fists. Press the arms against the body. Apply the 3 locks. While holding the breath in, move the straight arms up and down. Vary the tempo. Hold the breath in until it becomes uncomfortable. Then make a smooth exhalation. The exhalation equals the inhalation. Attention - the region of the heart.The cleansing breath1) direct the awareness to the region of the heart;2) take a full inhalation;3) while holding the breath in, purse the lips into a narrow slit;4) make sharp exhalations (in several portions) through the slightly parted lips, so that the cheeks do not puff out;5) during the portioned exhalation the diaphragm works and the whole chest is tensed. Pranayama No. 1 "The Tree" Starting position - standing, feet together, feet parallel, arms hanging along the body. Technique - on a full inhalation, raise the arms out to the sides and up, and join the palms so that they press hard against each other. Stay in the pose until you feel discomfort. On an exhalation, lower the arms out through the sides with the palms facing you.Direct the awareness to the region of the heart.Perform 3 times. Pranayama No. 2 Starting position - standing, feet together, feet parallel, arms hanging along the body.Technique - on a full inhalation, raise the (straight) arms in front of you to shoulder level. Close the thumbs inside the fists. While holding the breath in, make sharp jerking movements with the straight arms in front of you, up and down, until you feel discomfort. Then stop the arms at shoulder level. Set the palms parallel to each other, open the fingers sharply and exhale with «Ha».Direct the awareness to the region of the heart.Perform 3 times. Pranayama No. 3 "The Windmill" Starting position - standing, feet shoulder-width apart, feet parallel, arms hanging along the body. Technique - on a full inhalation, raise the straight arms in front of you to shoulder level. Place the thumbs on the bent middle and index fingers, and straighten the little fingers and ring fingers.While holding the breath in, raise one arm up and lower the other down, and rotate the straight arms in parallel planes (the «windmill»), first forwards and then backwards the same number of times. Do the exercise until you feel discomfort. Then bring the arms in front of you at shoulder level, set the palms parallel to each other, open the fingers sharply and exhale with «Ha».Direct the awareness to the region of the heart.Perform 3 times. Pranayama No. 4 Starting position - lying on the stomach, arms along the sides of the body. Technique - on a full inhalation, place the palms on the floor at shoulder-girdle level, fingers pointing forward. Set the feet on the toes. While holding the breath in, slowly press up from the floor 1-3 times. Keep the trunk straight and firm. Lower the trunk to the floor, stretch the arms forward, interlace the fingers and clasp them, then stretch out with a backbend and sharply open the fingers with a «Ha» exhalation. Perform 3 times.Direct the awareness to the navel by way of the solar plexus (men); to the region of the heart (women). Pranayama No. 5 Starting position - standing facing a wall, feet together, arms hanging along the body, the distance to the wall equal to the length of the outstretched arms plus the length of the hands.Technique - on a full inhalation, raise the arms in front of you to shoulder level. While holding the breath, bend the arms at the elbows, touch the wall with the palms and do a series of push-offs from it. The trunk stays straight and the heels do not leave the floor.At the end of the breath retention, push off from the wall, stretch the arms out in front of you and exhale with «Ha».Direct the awareness to the region of the heart.Perform 3 times. Pranayama No. 6 - The Large Starting position - standing, feet wider than the shoulders, feet parallel, hands on the hips.Technique - take a full inhalation. On an exhalation, bend forward and hold the breath out. On an inhalation, return to the starting position. On an exhalation, bend backwards and hold the breath out. On an inhalation, return to the starting position. On an exhalation, bend to one side (the chin reaches towards the shoulder). On an inhalation, return to the starting position and hold the breath out. Then on an exhalation bend to the other side and hold the breath out. On an inhalation, return to the starting position. During the pranayama the knees stay unbent.Direct the awareness to the navel by way of the solar plexus.The retentions after exhalation are equal to one another; the inhalations and exhalations are equal to one another. Perform 3 times. Pranayama No. 6 - The Small Performed in exactly the same way as the «large» Pranayama No. 6, except that the spine bends in the region of the chest. Direct the awareness to the region of the heart.Perform once. Pranayama No. 7 Starting position - seated in the lotus, half-lotus or cross-legged position. Place the hands on the knees, the fingers in jnani mudra. Technique - take sharp inhalations in portions, in time with the heartbeat, until the whole volume of the lungs is filled. Hold the breath in - from 7 to 14 seconds, with the three bandhas, then - a slow, smooth exhalation.Direct the awareness to the region of the heart.Perform 3 times.Note:Bandha - an energy lock.Javaladhara bandha (the throat lock) - performed by lowering the chin towards the jugular notch and then taking the head back.Uddiyana bandha - performed by drawing the abdomen in.Muladhara bandha - performed by drawing in the lower abdomen and contracting the muscles of the perineum, the genitals and the anus. Pranayama No. 8 "Little Fists" Starting position - standing, feet shoulder-width apart, feet parallel, arms hanging along the body. Technique - on a full inhalation, raise the straight arms in front of you to shoulder level (palms facing inward). Close the thumbs inside the fists.While holding the breath in, do a series of swinging movements in a plane parallel to the floor:1. Lightly knock the fists against each other and jerk the arms apart to the sides;2. bring the arms together, knock the fists against each other in front of you, and take the left arm out to the side with a turn of the trunk (for men; women do the opposite);3. knock the fists together in front of you and spread the arms out to the sides;4. knock the fists together in front of you, leave the left arm where it is and take the right arm out to the side with a turn of the trunk (for men; women do the opposite).Do the exercise until you feel discomfort. At the end of the breath retention, knock the fists against each other and hold the arms still in front of you. With a «Ha» exhalation, open the palms. Lower the arms.Direct the awareness to the region of the heart.Perform 3 times. Pranayama No. 9 Starting position - seated in the lotus, half-lotus or cross-legged position. Place the hands on the knees, the fingers in jnani mudra. Technique - take a full inhalation. Hold the breath briefly. Stretch the mouth towards the ears and make a sharp exhalation through the mouth with the sound «Ha».Direct the awareness to the vocal cords.Perform 5-10 times. Pranayama No. 10 Starting position - standing, feet together, the palms placed on both sides of the chest, as close as possible to the armpits and to the back. Technique - take a full inhalation, and on the exhalation squeeze the chest hard from both sides with the palms.Direct the awareness to the region of the heart.Perform 3 times. Pranayama No. 11 Starting position - standing, feet together, arms hanging along the body. Technique - take a full inhalation while tapping the chest with the fingertips from below upwards as it fills with air.While holding the breath in, massage the chest with circular movements of the palms at the front, and stroke the back with the backs of the hands, from the spine outwards.On the exhalation, repeat the tapping of the chest with the fingertips from below upwards.Do the cleansing breath.Direct the awareness to the region of the heart.Perform 3 times. Pranayama No. 12 "The Barbell" Starting position - standing, feet together, arms hanging along the body.Technique - take a full inhalation. While holding the breath in, bend forward and, imagining that you are picking up an imaginary barbell, slowly begin to straighten up with it in your hands, unrolling the spine vertebra by vertebra. Arch slightly backwards and, sharply opening the fingers, make a sharp «Ha» exhalation.During the inhalation direct the awareness to the navel by way of the solar plexus (men); to the region of the heart (women).While straightening up - imagine the two circuits of the circulation (the greater and the lesser). Sukh Puraka Starting position - seated in the lotus, half-lotus or cross-legged position. One hand rests on the knee in jnani mudra, the other is near the nose in yoni mudra (for men - the right, for women - the left). The index finger touches the point between the eyebrows. Technique - press the right nostril shut with the thumb (women - the left) and inhale through the open nostril. Hold the breath in. Then press the left nostril shut with the ring finger (women - the right) and, releasing the nostril held by the thumb, exhale through it. Next inhale through that same nostril; after holding the breath in, close this nostril with the thumb, release the other and exhale through the open nostril. That is 1 breathing cycle.Do no more than three such cycles, in the proportion 4:16:8 (inhalation: retention: exhalation).Direct the awareness to the point between the eyebrows. Ujjayi Starting position - seated in the lotus, half-lotus or cross-legged position. Place the hands on the knees, the fingers in jnani mudra. Technique - take a full inhalation over 8 counts. Hold the breath in for 8 counts, and on the exhalation - for 16 counts; sing the mantra «OM» (the lips drawing a circle as you do).Awareness - feel the vibration of the sound in the upper part of the head.Perform very carefully and no more than 3 times. Do not do this exercise outside the sequence. If you have sensations you do not understand, consult your instructor. The Yogic full breath Starting position: stand or sit up straight. Drawing air in through the nostrils, inhale slowly, filling the lower part of the lungs; this is achieved by the action of the diaphragm, which as it descends presses gently on the abdominal cavity.Making the front wall of the abdomen move forward, fill the middle part of the lungs with air, spreading the lower (false) ribs, the breastbone and the whole chest.Then fill the upper part of the lungs with air, expanding the top of the chest and spreading the upper six pairs of ribs.Finally, draw in the lower part of the abdomen, which will give the lungs support and allow even the topmost part to be filled with air.At first glance it may seem to you that this breath consists of three separate movements. That, however, is not so. The inhalation goes in a single movement, by which the whole chest rises in the order described, from the descending diaphragm up to the topmost ribs and the collarbones. Avoid jerks in the breathing and try to make it a smooth, slow movement. You should train yourself to take a full inhalation over 2 seconds. Having inhaled, hold the breath for a few seconds. Then exhale slowly, keeping the chest expanded as before and gradually releasing the abdomen as the air leaves the lungs. When all the air has left the lungs, release the tension in the chest and abdomen. A little practice will make this whole movement easy for you, and once learned it will thereafter become automatic.With this way of breathing, all parts of the breathing apparatus are set in motion and every part of the lungs is exercised, right down to their most remote cells. The chest expands in every direction. You should notice that the full breath is indeed a combination of the lower, middle and upper breaths, following one another so quickly that they form one common, whole, complete breath. Once you have learned the full breath, you will not want to go back to your present way of breathing.This way of breathing greatly improves the quality of the blood, which depends on how well it is saturated with oxygen; it cleanses the blood of waste and restores its proper composition. Since the whole organism - all its parts and organs - depends on the blood for its nourishment, impure blood has a bad effect on the whole body. And an excellent remedy against the poisoning of the body by bad blood is the yogic full breath.