E:: Pranayaam (breathing exercise) and subtle exercises
1. Bhastrika Pranayaam: Sit in the comfortable posture with cross legs and with spine and neck straight. Close
your eyes, Inhale (in 2.5 seconds) from chest and Exhale (in 2.5 seconds). Do this gently with deep breathe
but not with speed at all. While doing this Pranayaam, the concentration should be on the Inhalation and
Exhalation of breathe. This Pranayaam should be done for at least 5 minutes upto the maximum of 15
minutes. The benefits are curing of Migraine, Headaches, Asthma, Cold, Sinus, improvement in
concentration, memory etc. This is also very beneficial for all kinds of skin problems however serious
and however strange.
2. Kapaalbhaati Pranayaam: Sit in the comfortable posture with cross legs and with spine and neck straight.
Throw the breath outside from the nostrils with a jerk with stomach going in and breathe in without any effort.
Only your stomach should move in and not the body. The timing for one round of breath in and breath out
should be ONE second. In other words you should do 60 rounds of breath in and breathe out in 1 minute
and not with speed faster than as specified. This Pranayaam should be done for atleast 5 minutes upto the
maximum of 15 minutes. The force while breath out should not strain your stomach muscles and should be
done gently with a rhythm. The benefits are curing of all stomach related diseases like Obesity, Gastric
Problems, Constipation, Acidity, Ulcers, Kidney, intestine, pancreas related problems and improving
digestion system magnificently, weight reduction, cough, sinus, allergies, heart (removal of heart
blockages), lungs, brain related diseases and diabetes. People with cancers and other chronic
diseases should do this twice a day totaling 30 minutes. This helps diabetes greatly by regenerating
insulin producing beta cells and also help the organs in the stomach, the lungs and the heart. It opens
blocked arteries in the heart. The regular practice of this Pranayaam enhances the glow on your face,
makes your veins and arteries strong and makes mind calm and balanced by eradicating stress and
depression.
Further Benefits of Kapaalbhaati:
Mental well being: - In Kapaalbhaati while exhaling you are throwing all –ve thoughts out and while
breathing in all the +ve thoughts get way to enter in mind, this makes mental well being.
Improves Vitality of Abdominal organs:-
Kapaalbhaati stimulates pancreas to release insulin thereby helps to control diabetes mellitus.
By improving liver and spleenic functions it presents and cures hepatitis (A.B.C), Cirrhosis of liver
and Anaemias.
If done regularly it relieves constipation, acidity and anorexia etc.
Regularize endocrine and exocrine systems.
Being helpful in regulation of all glandular secretions it is highly effective in azoospermia,
oligospermia and fallopian tube blockage etc.
It also helps in eradicating cysts and tumours.
Helps in relieving Backache -The most common cause of back pain includes improper posture, weak
muscles, emotional stress and psychological disturbances. Not only weak back muscles but weak
abdominal muscles are the major cause of backache, especially it is compounded by protruding belly. A
Distended abdomen pulls the buck forward, distorting spinal alignment and stretching the back-muscle
resulting in spasm. Muscular spasms are also caused and aggregated by emotional stress.
Helps in blood purification - Kapaalbhaati helps in blood purification which provides glorious and
lustrous skin. It also helps in curing skin disorder like psoriasis, eczema. Vitiligo, leucoderma etc. Thus,
Kapalbhati prevents disorder and treats a wide range of physical as well as mental disorder but it should
be practiced with rest all six types of pranayaam. Now how 'Kapaalbhaati' helps in relieving backache is
explained as:
• 1. Strengthen the muscles of the back and abdomen.
• 2. Maintain and increase the flexibility of the muscle ligaments and tendons.
• 3. It improves posture.
• 4. Increase bone density and strength
3. Baahya Pranayaam: Sit in the comfortable posture with cross legs and with spine and neck straight. Breathe
in first and then breathe out with force deeply to ensure there is no air in the stomach. After breathing out
completely, hold the breath outside, pull the lower naval portion in / up (moolbandh), pull the stomach in / up
(udhyaanbandha), lock the neck by touching your chin to the upper portion of the torso (jaalandharbandh).
Remain in this position as long as you can hold the breath (recommended for healthy people 15 seconds) and
then release the stomach and neck lock slowly while breathing in. After breath in, again breathe out with force
deeply and repeat the process again. This Pranayaam should be done minimum 3 times and can be done
upto 21 times. The benefits are curing thyroid, tonsils, throat related diseases, piles and all stomach
related diseases. It highly improves digestion system.
4. Agnisaar Pranayaam: Sit in the comfortable posture with cross legs and with spine and neck straight.
Breathe in first and then breathe out with force deeply to ensure there is no air in the stomach. After breathing
out completely, hold the breath outside and pull the stomach in and move the stomach in and out gently in a
rhythmic fashion for 15 seconds.
5. Anulom Vilom: Sit in the comfortable posture with cross legs and with spine and neck straight. Step 1 -
Close right nostril with right thumb and breath in from left nostril, close the left nostril with right forefinger and
breathe out from the right nostril. Step 2 - Again breath in from the right nostril, close the right nostril with right
thumb and breathe out from the left nostril. To summarise breath in from one nostril (1), close the nostril and
breath out from the other nostril (2) then breath in from the other nostril (2) and breath out from the first nostril
(1). The breath in and out should be deep (not fast) from the chest. This Pranayaam should be done atleast
for 15 minutes every day. The benefits of this Pranayaam are as follows:
Regular practice of this Pranayaam has the capacity of cleansing all your innumerable arteries, which
makes the body healthy and strong.
Blockages in the arteries of the heart are removed and the arteries become clean, making the circulation
uninterrupted. If this Pranayaam is practiced for 3 or 4 months regularly, 30 to 40% of blockages in the
arteries are dissolved and removed, preventing the phenomenon of heart attack.
Pathogenic cholesterol, triglycerides, H.D.L. and L.D.L. also get controlled, making the arterial channels
clear for effective and uninterrupted flow of blood in the heart.
Negative thinking is replaced by positive approach to life. It increases enthusiasm and spirit, the
practitioner becomes fearless and feels blissful.
All kinds of diseases like rheumatism, gout, diseases pertaining to urinary and reproductive organs are
cured. Besides, regular practice of this Pranayaam also cures diseases like cold, cataract, sinus, etc.
which have reached a chronic stage.
In short, this Pranayaam has the effect of cleansing the body, and the mind and cures almost all the
diseases from which the practitioner has been suffering.
6. Bhraamari Pranayaam: Sit in the comfortable posture with cross legs and with spine and neck straight.
Close your ears with thumbs put your forefingers on the forehead and remaining three fingers gently on the
eyes. In this posture, produce a sound of bumble bee with mouth closed and concentrate on the sound
produced. This should be done atleast 5-7 times.
7. Udgeet (OM chanting): Sit in the comfortable posture with cross legs and with spine and neck straight.
Closed your eyes and chant OM and concentrate on the sound produced. This should be done 7 to 10 times.
"Finish the pranayaam exercises with a short contemplative meditation. Thank your God. Request
"Finish the pranayaam exercises with a short contemplative meditation. Thank your God. Request
the divine for a healthy, productive life. Then raise your hands, rub the palms to generate some heat
and then place your palms on the eyes and slightly massage your face. This is the package of the
seven pranayaam."
