Chandra Bhedana Pranayama (Left Nostril Breathing)-Steps And Benefits

chandrabhedi-pranayama-benefitsThe word “Chandra” is stands for the Moon and the meaning of Bhedan is piercing, enter or breaking through something e.t.c. and it is also known as Chandra bhedi pranayama. We have two nostrils for breathing, in yogic term these two nostrils are called nadi, Right nostril is surya nadi and left nostril is known as Chandra nadi. There is another name for this Ida nadi (left nostril) and Pingala nadi (right nostril). Chandra Bhedana Pranayama is the simple and effective breathing technique. Moon is the symbol of coolness, so by doing this pranayam we feel some coolness in our body. Best and effective breathing process for cooling down the body. In this breathing exercise breathe in (inhalation) is done by the left nadi and we breathe out through the right nadi or right nostril. So this process is named as left nostril breathing or Anuloma type of pranayam. It is afore said that energy passes through Ida nadi (Chandra nadi) on the inhalation and by Pingala or Surya Nadi on the exhalation. These are larger nadis that hold the balance of magnetism and energy created by the sun and moon. They travel from the bottom of the spine to the purpose between the eyebrows.

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How to perform Chandra Bhedana Pranayama:Chandra Bhedana Pranayama-steps

  • Choose a comfortable sitting asana like Swastikasana or Padmasana e.t.c sit comfortably.
  • Make a pranayam mudra by your fingers (press the index and middle finger of your hand towards the palm).
  • Now use your right thumb to shut the right nostril. (If you are left handed then make the pranayam mudra with your left hand and shut the right nostril with index and middle finger of your left hand).
  • Now inhale slowly and deeply through your left nadi until your lungs fills with maximum air.
  • Now hold your breath for some time or as per your capacity.
  • Breathe out (exhale) slowly through right nadi.(Exhalation should be longer than the inhalation)
  • Repeat this process around 10 times.

 Benefits of Chandra Bhedana Pranayama

  • Helpful in reduces the body heat.
  • Useful in heart burning problems.
  • Gives the refreshment to the body and mind and kicked out the feeling of laziness.
  • Very effective in High blood pressure.
  • Useful in fever.
  • Decrease the flow of gall.
  • Mind becomes steady by the daily practice of this Pranayama.
  • Useful in reducing the tension, stress and other mental problems.


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Note: –

Do not perform Chandra Bhedana Pranayama in case of Asthama, low blood pressure, cough and cold    and problems related to respiratory system. In the initial stage don’t hold your breath for 2 months. In initial stage do only breathe in through left nostril and breathe out by right nostril.

Maintain the ratio of inhalation, retention and exhalation as 1:4:2. For beginners do not hold your breath and keep the ratio 1:2 for inhalation and exhalation. Always take advice of expert person before doing any process of yoga. Perform pranayam with empty stomach.



Surya Bhedana Pranayama (Right Nostril Breathing)-Steps And Benefits

Pronunciation :-( soor-yah beh-DAH-na) 

Surya_Bhedana_Pranayama_stepsSurya Bhedana Pranayama or Surya Bheda Pranayama is very effective and most important pranayam which is mentioned in Hatha yog Pradipika. The meaning of “Surya” is Sun and the meaning of the word “Bhedana” is piercing, enter or breaking through something. In term of yoga Right nadi (right nostril) is called surya nadi or Pingala, and Left nadi (left nostril) is named as Chandra nadi or Ida nadi. The right nadi is the entrance way of Pingala Nadi, speaking to the sun vitality, the hot vitality or the manly vitality in our body. It is the vitality which is in charge of animation and physical work. By practicing Surya Bhedana Pranayama we are seriously initiating the sun vitality or as it were activating so as to make a leap forward of sun vitality the right nostril relaxing. Yoga propounds that in our body the place of Sun is close to the navel and also the moon within the skull. Whereas the moon contains a cooling result, and the sun creates heating impact. In this process we use right nadi (right nostril) for breathe in (inhalation) and the left nostril for breath out. This process is also named as Viloma type of Pranayama.

This concept has been in all probability derived from the actual fact that the food we eat is digestible within the part of the body close to the navel. Digestion is purportedly control by heat, of that the Sun is that the supply of. The air breathed through the Right nadi is purportedly makes an effect on alternative kinds of important energies in our body. Because of this impact these energies amass close to the foundation of the navel that is meant to possess an excellent significance in arousal the Kundalini.

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How to Perform Surya Bhedana Pranayama (Without Bandha)

  • Sit comfortably in Padmasana or Siddhasana.
  • Keep your head and spine erect with eye closed.
  • Shut your left nostril with your ring finger and little finger.
  • Now breathe in (inhale) slowly and deeply through your right nadi.
  • After that, shut your right nadi with the thumb of your right hand.
  • Then exhale through your left nostril, along with keeping your right nostril closed.
  • This is one cycle is completed.
  • Repeat this process around 5 – 10 times.

How to Perform Surya Bhedana Pranayama with Bandha

  • Sit comfortably in Padmasana, Siddhasana or Swastikasana.
  • Keep your head and spine erect with eye closed.
  • Shut your left nostril with your ring finger and little finger.
  • Now breathe in slowly, deeply and quietly (without making any noise while inhalation).
  • When inhalation is completed, then shut your right nadi (right nostril) with your right thumb, left nadi is closed also.
  • Hold your breath and make Jalandhar Bandha and Mula bandh also.
  • Now hold the position with bandha for 5 to 10seconds. (Hold your breath with lock (bandha) as long as you can.
  • Release Jalandhar bandha and open your left nostril and exhale slowly.
  • Repeat this act for 5 to 10 times.

During this activity you ought to tally in the accompanying way:

Count to 2 amid inward breath, to 8 while holding the breath and to 4 amid exhalation. Once you perfect in this Pranayama you can also increases the time ratio like 4, 16, 8 or 8, 32, 16, depending on your capacity.

Jalandhar bandha

(While holding your breath bends your chin downward resting it on the throat pit).

Mula Bandha-

(During the process of retention try to pull upward your anus).

Benefits of Surya Bhedana Pranayama:-

  • Surya Bheda Pranayama activates the body functions.
  • Very helpful for increasing the digestive fire.
  • Best for awakening the Kundalini Shakti.
  • Surya Bhedana Pranayama cures all diseases that are caused by insufficiency of oxygen in the blood.
  • It cleans the frontal sinuses.
  • Beneficial in Vata related problems.
  • It destroys intestinal worms.
  • Best for winter sessions.
  • If you feel cold in your feet or hands then try this.
  • It creates lots of energy.
  • Boost the Appetite.
  • It is the best breathing exercise for cold and cough, Asthama, or other repiratory problems.
  • Best and simple method in Low blood pressure.
  • It cures gas problem.
  • Best for those Women who are suffering from a lack of sexual desire.
  • Useful in Leucoderma and other skin related problems.


You can begin with the low checking and after that expand it. In the earliest reference point of your practice you can even begin doing it without Kumbhaka (the holding) and Jalandhar Bandha. That will make you feel greater with the relaxing. At that point you gradually bring those components into the activity.

People, who are experienced high blood pressure problem, don’t try this. Those people who have experienced brain surgery or heart surgery should take advice from medal expert or yoga expert before doing Surya Bhedana Pranayama. Always do Pranayama in systematic way and in under the supervision of an expert person.


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Sheetali Pranayama {Cooling Breath}-Steps And Benefits

sheetali_pranayama_cool_breathThe meaning of word “Sheetali” is cooling down, that process which can cool down our body and gives feeling of coldness. The word Shitali is originally taken from the word “Sheetal” which means cold or soothing. The daily practice of Sheetali Pranayama can calm the mind along with body. In Ancient text Hatha yoga Pradipika Sheetali pranayama and Sheetkari pranayama is mentioned. The process of Sheetali Pranayama is very similar to Sheetkari pranayama. Sheetali Pranayama and Sheetkari is also a breathing technique (Pranayama). The basic purpose of the Shitali Pranayama is to decrease or cool down the body temperature, this may have positive impact on our nervous system and endocrine glands. Person becomes young and charming by practicing this process which is mentioned in Hatha yoga Pradipika by Swami Swatmaram ji. Person is able to control thirst and hunger with daily practice of sheetali Pranayama. This has been mentioned in ancient books which are related to Yog.

How to perform Shitali Pranayama (sheetali Pranayama Steps)sheetali_pranayama_steps

  • Set comfortably in any meditative pose like Padmasana, Swastikasana e.t.c.
  • 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.

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Steps of Sheetali Pranayama with Bandha

  • Set comfortably in any meditative pose like Padmasana, Swastikasana e.t.c.
  • 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, lower your chin to the chest (Jalandhar bandha) and hold the breath about 6 to 8 seconds. (During retention of breath lower and bend the chin downward resting it on the throat pit.)
  • When you feel like breathe out release the Jalandhar bandha (lift your chin to the normal position) and exhale slowly by the left nadi (nostril).
  • Repeat it about 5 to 6 time.
  • In the end, bring your breathing back to normal and feel relax.

Benefits of Sheetali Pranayama

  • Sheetali Pranayama is useful in diseases which related to tongue, mouth and throat.
  • It is very beneficial in diseases of spleen.
  • Helpful in fever and indigestion.
  • Controls the High B.P.
  • Useful in Pitta related diseases.
  • It purifies the blood.
  • Best for cooling down the body temperature.
  • Best for fighting against the Insomnia problem.
  • It calms the mind, and it’s a effective stress buster.
  • If our mind is calm we can easily deal with anger and anxiety.
  • Effective in hyperacidity.

Caution: –

People who are low B.P. and those people who are suffering from Asthama, cold and cough or other respiratory related problem should not try this.

If you are not able to fold your tongue like tube then try Sheetkari Pranayama in that case. Sheetkari have the same effects like Sheetali Pranayama.


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Sheetkari Pranayama {Hissing Breath}-Steps And Benefits

Yoga Asanas and Pranayama are the two distinctive gifts to people for maintaining healthy life by natural manner. They enforce not solely physical well – being however additionally mental well being. In Shitali pranayama and Sheetkari pranayama we breathe through mouth. These are same like a Python’s breathing. Python, hens, kids of deer takes a deep breath through opening the mouth and they all are simply sucked in with the air and it’s the capability to digest it. Sheetkari pranayama and Shitali process are also like this.

Both of two breathing activities are very useful in cooling down the body and mind also. Performing 6 or 7 rounds of these processes can alleviate your thirst when you are feeling vey thirsty and there is no water available. Shitali and Sheetkari pranayama are mentioned in Hatha yoga Pradipika as a process of pranayama. Shitali and Sheetkari pranayama are similar, but there is only one difference between them, is way of breathing. In Shitali we breathe through folding our tongue and in Sheetkari we inhale through teeth.


 Steps of Sheetkari Pranayama:-

  • 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 of Sheetkari Pranayama

The benefits or plus points of Sheetkari is same as Shitali Pranayama but there are some following plus points of Sheetkari pranayam.

  • Cools down the body temperature so it is useful in Fever.
  • It is beneficial in mouth related diseases, throat and tongue.
  • Helps in spleen and indigestion.
  • Best for High blood pressure and for summer session.
  • It is effective in dental problems like pyorrhea.
  • It controls the body temperature.
  • Calms the mind and it is best stress buster.
  • Reduces the emotional excitation and mental tension.
  • Best for depression.

 NOTE: –

People who are suffering from cold and cough, Asthama 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.

Sheetkari pranayama is the variation of Shitali Pranayam. People who are not able to fold their both sides of tongue in Shitali pranayam can perform this pranayam. Perform Shitali pranayama and Sheetkari pranayama after doing Asana and other Pranayama.


Nadi Shodhana Pranayama {Alternate Nostril Breathing}-Steps And Benefits

Nadi_Shodhana_Pranayama_alternate_nostril_breathingNadi Shodhana Pranayama (alternate nostril breathing) is an easy style of alternate Nadi respiration, and appropriate for starting and advanced students. It is also named as “sweet breath” Nadi suggests that channel and refers to the energy pathways through that prana (energy) flows. Shodhana suggests that cleansing; thus Nadi Shodhana pranayama suggests that channel cleanup or we can say this is channel (gate in which prana or energy is flows or energy pathway) cleansing process. Sometimes this process is also known as Anulom –Vilom. But in Anulom – Vilom Pranayama there is only one process. So Nadi shodhana pranayama is the advanced level of Anulom – Vilom pranayama. People who are master in Anulom – Vilom, they can perform this. You can perform Nadi shodhana pranayama in four different way or we can say that in this process there are four levels. You have to perform one by one each level systematically. It is the best process for purifying the Nervous System.

Pronunciation: – (nah-dee show-DAH-nah) or the sweet breath.
Nadi = channel, gateway or path.
Shodhana = cleaning or purifying.

Steps of Nadi Nadi Shodhana Pranayama (alternate nostril breathing):

Process -1

how to do alternate nostril breathing or Nadi Shodhana Pranayama

 Preparatory Pose: Any comfortable sitting position like Lotus poses (Padmasana) or


Focusing point: Breathing process.

Rounds: 10 to 20 times with each nostril.

  • Sit relaxed in any sitting position.
  • Just focus on the Natural breath for a number of minutes.
  • Elevate the right hand, place the forefinger and middle finger at the center of the eyebrow (Pranayama Mudra)
  • Shut the right nostril (Nadi) with the right thumb.
  • Breathe through the left Nadi (left nostril) twenty times.
  • The breath should be slightly deeper than traditional and directed into the abdomen.
  • Open the right Nadi (right nostril) once more and shut the left Nadi with the Annualry (Ring finger or third finger).
  • Breathe through the right nadi twenty times.
  • The breath is slightly deeper than traditional and into the abdomen.
  • Come to the hand to the knee and observe the conventional flow of the breath.

 Steps of Nadi shodhana Pranayama Process – 2

Preparatory Pose: Any comfortable sitting position like Lotus poses (Padmasana).

Focusing point: Breathing process.

Rounds: 20 rounds starting with the left Nadi (left nostril) and twenty rounds starting with the Right nostril.


  • Sit in any comfortable sitting pose, spine and head should straight.
  • Elevate Right hand to Pranayama Mudra.
  • Focusing for three to five minutes on your conventional breath.
  • Shut the Right Nadi with the right thumb, breathe in (inhale) through the opposite nostril deeper than normal.
  • Now remove your fingers from right Nadi, at identical time closing the left nadi with the ring finger.
  • Exhale slowly and gently through the Right nose.
  • Perform twenty rounds of this alternate nostril respiratory.
  • Return the hand to the knee and focusing for two-three minutes on the conventional breath.
  • Again elevate the right hand to Pranayama gesture.
  • Shut the left nadi (nostril) with the ring finger of right hand and breathe in deeply through the right nostril.
  • Open the left nadi, at identical time closing the right nadi with the thumb.
  • Slowly breathe out through the left nostril.
  • Perform twenty rounds of this alternate nadi respiratory.
  • Put your hand to the knee and keep focusing for three to five minutes on the conventional breath.

Steps of Nadi Shodhana Pranayama Process – 3

Preparatory Pose: Any sitting pose like Lotus poses (Padmasana) or Swastikasana.

Focusing point: Breathing process.

Rounds: Start 10 rounds with the left nose and 10 rounds with the right nose.


  • Start by focusing on the normal breathes for one minute.
  • Observe the inhalation and exhalation and switch the eye towards the flow of the breath in each nostril.
  • Place your right hand in Pranayama gesture.
  • Close the right nadi with the thumb and breathe in deeply through the left nadi.
  • Open the right nadi once more, at an equivalent time closing the left nadi with the Annualry and exhale slowly and relaxed through the right nadi.
  • Inhale through the right nostril once more and exhale through the left nadi.
  • One round: inhale left – exhale right – inhale right – exhale left.
  • When ten rounds complete come back the hand to the knee and concentrate for one minute on traditional respiration.
  • Return to Pranayama gesture and repeat the breath exercise starting with the right nadi: Breath in right – breathe out left – inhale left – exhale right.
  • When ten rounds complete come back the hand to the knee and concentrate for one minute on normal respiration and also the rhythm of the heartbeat.

Steps of Nadi Shodhana Pranayama process – 4

Preparatory Pose: Any Meditation posture likeLotus poses (Padmasana) or Swastikasana.

Focusing point: Breathing process.

Rounds: Start five rounds with the left nadi and five rounds with the right nadi.

  • Focus on the conventional relaxed breathing for three or five minutes.
  • Lift your right hand and make Pranayama gesture.
  • Count with the breath in your Mind.
  • Shut the right nadi with the thumb and breathe in for a count of four through the left nadi.
  • Shut both Nadi and hold the breath and count 16.
  • Now open the right nadi and exhale for a count of 8.
  • Again close both nostrils and hold your breath for a count of 16.
  • Open the right nadi and breathe in (inhale) for a count of 4.
  • Once more time close both Nadi and hold the breath for a count of 16.
  • Open the left nadi and exhale for a count of 8.
  • Again shut both nostrils and hold the breath for a count of 16.

In Nadi Shodhana Pranayama (alternate nostril breathing), This chain creates one round. Try to practice 5 rounds and then focus on conventional relaxed breathing. After some time repeat the exercise starting with the inhalation through the right nadi. Perform this for five rounds.

Benefits of Nadi Shodhana Pranayama (alternate nostril breathing)

  • Best for purification of blood and Respiratory System.
  • Deepest breathing improves the blood with oxygen.
  • It gives strength to respiratory organs.
  • Balance the working of the Nervous system.
  • Nadi Shodhana Pranayama (alternate nostril breathing) gives relief in headaches, migraine, nervousness, anxiety, and stress also.
  • Improves the concentration level of mind.

Precautions for Nadi Shodhana Pranayama

Important Notes: –

Hold the breath as your capability. Those people who are suffering from intense Asthama and heart related problems are advised not to hold the breath. If you are not comfortable doing five rounds then. Keep the ratio of inhaling, retention and exhaling is 4:4:8. Once you are comfortable increase the ratio. Try to perform pranayama systematically one by one on empty stomach. Always do Yog Asana and Pranayama in under the supervision of an expert.


Ujjayi Pranayama {Ocean Breath}-Steps And Benefits

ujjai-pranayama-stepsThe word “Ujjayi Pranayama” made from the Sanskrit prefix “ud” (उद्) and “Ji” (जि): “ujji” (उज्जि), Ujjayi (उज्जायी), which means “Victory”, “one who is victorious”. Thus the Ujjayi breath means “victorious breath”. In this breathing exercise, the process of Inhalation (breath in) and exhalation (breathe out) are both done through the nostrils. During the process of Inhalation (breath in or Poorak) the “ocean-like sound” is formed by moving the glottis as air passes in and out.

The sound is produced because of the friction of air within the throat; a typical sound like the ocean is made. (The sound is completely different from the sound emitted from the larynx) thence, the Pranayama is termed as Ujjayi Pranayama. By this, it is also called as “Sound Breath” or “Ocean sound breath”.


As the throat passage is narrowed thus, too, is that the airway, the passage of air through that creates a “rushing” sound. The length and speed of the breath are controlled by the diaphragm, the strengthening of that is, in part, and the aim of Ujjayi Pranayama. The inhalations and exhalations area unit equal in a period, and area unit controlled in a very manner that causes no distress to the professional person. Ujjayi Pranayama helps to equalization and calming the breath that will increase the action of oxygenation and build internal body heat.

In Ancient days some Yog Rishi’s mentioned that by Ujjayi Pranayama Yogis can melt the snow.

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 How to Perform Ujjayi Pranayama

  • 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.
  • Remember one thing air should not touch inside the nose.
  • 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.
  • Now breath out by closing your right nostril and exhale from the left nostril. Try to produce the sound ‘HHHHHAAAA’ while exhaling.

Ujjayi Pranayama other technique

  • The inhalation and exhalation ought to be gentle and controlled. Inhale slowly and deeply through the nostril and retain the breath within with full awareness as long as simply doable. This is often called Antar kumbhaka (inner retention).
  • After it, exhale slowly and deeply as long as well with full awareness. When full exhalation, retain the breath outside for an awfully comfy amount of your time. This is often Bahya kumbhaka (outer retention). Before, obtaining any strain, begin inhalation once more.
  • Remember, don’t take any strain once acting kumbhaka (retention), one or 2 seconds is decent initially. Step by step increasing the length because the technique is perfect.
  • This is one spherical of Ujjayi pranayama with retention observe its twelve rounds initially and step by step increase it to ten minutes.

There is one another technique for Ujjayi Pranayama. In the third technique apply Bandha’s with breath holding. First of all attempt Ujjayi pranayama in a simple way then try with kumbhaka and at last if you are master in doing Ujjayi with Kumbhaka then go for Bandha’s in Ujjayi pranayama.

As beginners Perform Ujjayi pranayama 3 to 5 times. Once you are used to it then increases the time as per your ability.

Benefits of Ujjayi Pranayama

  • 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.
  • Best for those people who are in the singing profession.
  • Beneficial in chronic cold, cough, indigestion, liver problems, dysentery, fever and other diseases.
  • Best for arousing Kundalini, meditation.
  • Increases the concentration power.
  • Improve lisping problems in children.
  • Very helpful in Asthma problem and other respiratory diseases.

Best time for doing Ujjayi pranayama

  • Early in the morning or evening time.
  • Before doing meditation.
  • Do Ujjayi Pranayama for 3 to 5 times.

Physiological Importance of Ujjayi Pranayama

Breathing through the nose humidifies the indrawn air, tempers it and removes mud particles. Exploitation Ujjayi Pranayama permits you to breathe clean air. The murmuring Ujjayi pranayama sound causes the bronchi to vibrate subtly, activating the ciliate epithelial tissue. Mud particles will be far from the lungs during this method. Throughout traditional respiratory, the pressure on the bronchi throughout exhalation is sort of modesty. Ujjayi Pranayama maintains steady pressure within the bronchi, even throughout the exhalation. This counteracts the collapsing of the smaller bronchi, permitting the exhalation to be swollen and also the quantity of residual air within the lungs to be reduced. This respiratory technique is very helpful for those that suffer from chronic hindering respiratory organ conditions or bronchial asthma.


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Precautions for Ujjayi Pranayama

  • 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.
  • Take the help of Yoga teacher while doing Asanas and pranayama.

Bahya Pranayama {Steps And Benefits}

The word Baahya is made from Sanskrit word Baahya which means outside or external.

 Bahya Pranayama is one of the vital respiration exercises in which you have to forcibly breathe in (inhale), breath out and then hold the breath (retention). In this, the breathing is kept outside during the process so that’s why this Pranayama is named as Baahya Pranayama. Meaning of Baahya is external and Pranayama means breathing technique so it is also called external Retention. Retention means holding the breath (Kumbhaka). 1:2:3 is the ratio of this Pranayama. The Ratio of 1:2:3 is meaning that breathes in takes one second, breathes out should be 2 seconds and holding the breath ought to be for three seconds.

Similarly, if breath in takes four seconds then breathes out ought to take eight seconds and holding the breath ought to be for twelve seconds that is nothing however 1:2:3.

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 Steps of Baahya Pranayama

  • Sit in the Padmasana (Lotus pose) close your eyes keep your spinal cord and head erect.
  • Breathe in deeply (inhale).
  • Then Exhale completely.
  • After exhale hold your breath.
  • Try to pull your stomach upward as much as you can, pull up the muscles in the area below the navel.
  • After that move your head in down position so that your chin touches your chest.
  • Hold this position for 5 to 10 seconds.
  • Assume that all your negativity is being expelled from your body.
  • Then relax and get back to the starting position.
  • In case you are suffering from neck and back pain, do not move your head down. Just look straight.
  • Repeat this process for five to ten times.

Benefits of Bahya Pranayama

  • Helpful in all abdominal complaints (like Constipation, Acidity, Gastric problem, Hernia) and cure it completely.
  • It cures the reproductive organs related complaints.
  • Improves the concentration of the mind.
  • Improves the digestion.
  • Beneficial for diabetes patients.
  • Completely cures the urinary and sperm-related problems.
  • Very helpful to achieve the tranquility and self-enlightenment.


  • People who have heart or BP (blood pressure) problems should not attempt this.
  • Women in their period and pregnant or planning to become pregnant women should not try this.
  • All Pranayama should be done on empty stomach.
  • At first start, the Pranayama process with Bhastrika Pranayama after that go for other Pranayama.


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Pranav Pranayama {Steps And Benefits}

Postion: –     Sitting position

Pranav PranayamaPranav Pranayama is a Sanskrit word which means ‘Sacred syllable Om’. The Sanskrit name for the linguistic unit is pranava, from a root letter of the alphabet “to shout, sound, praise, verbal pra-nu- being authenticated as “to build a buzzing or droning sound” within the Brahmanas, and taking the particular that means of “to utter the linguistic unit om” within the Chandogya Upanishad and therefore the Shrauta Sutras.

Pranav Pranayama is the simplest pranayama among the all, and it is the last pranayam according to “Patanjali yoga sutra”. You can also say this, as 2 or 3 minutes instant meditation. People in all the age group can practice Pranav Pranayama. In this pranayama you have to keep your concentration on your breathing (inhaling and exhaling) or you can focus on the word Om in your mind while your inhaling and exhaling, it’s your choice whether focusing on your breathe or the word Om.

Steps for Pranav Pranayama

  • Sit in the Padmasana, Vajransana or sukhasana, as you wish.
  • Keep your eyes closed, your spine and head should be straight.
  • Keep your fingers in ‘Gyan mudra’.
  • Focus on your normal breathing as you inhale and exhale or while normal breathing you can also focus on the word Om in your mind.
  • Become centered within yourself and feel your connection with the positive energies which is present in the Universe.
  • Do this process for 2 or 3 minutes.
  • After two or three minutes raise your hands above your head and rub your palms together for about 20 seconds.
  • After that place your palms over your eyes, feel the warmness of your palms over your eyes.
  • Now slowly – slowly open your eyes (don’t open your eyes immediately) with your hands still in front of your eyes.
  • After that slowly lower down your hands and completely open your eyes.
  • You can also increase the time limit from 2 minutes to 1 hour as per your available time.

   Benefits of Pranav Pranayama

  • Helps in High blood pressure and heart problems.
  • With the help of this, mind becomes steady, lower mental tension, agitation etc.
  • Helpful in curing Paralysis and migraines.
  • Italso relieves tension, anger and anxiety.
  • It is the Excellent breathing exercises for meditation.
  • Effective againsthypertension.
  • It curesproblems related to sleep (Insomnia) and bad dreams.
  • Control the high blood pressureand cure it.
  • All ages people can try this breathing exercise including pregnant women.
  • It relaxes the mind and lowers stress level.
  • Helps in high blood pressure and other heart problems.


Bhramari, Udgeeth, and Pranav pranayama these three Pranayama will be practiced one after the other without any interruption. Your eyes should be closed throughout these Pranayama. Do all the Pranayama early in the morning if possible otherwise you can try in evening also but keep a several time gap between your meal and Pranayam. Practiced Pranayama in fresh air.


Bhramari Pranayama {Bee Breath}-Steps And Benefits

Bhraamri Pranayama baba ramdevBhramari Pranayama is made from the hindi word “Bhramar” (मधुमक्खी in Indian language) which means bumble Bee and the meaning of Pranayama is breathing technique so it can also called ‘bee breath’. Bhraamri (Bee Breath) could be a terribly effective Pranayama (breathing exercise) for meditation. Activity of this respiratory exercise helps to induce a chilled impact on the mind rapidly. Bhramari Pranayama edges in reducing high vital sign, fatigue, and mental stress. Conjointly active this Pranayama for ear, nose, mouth, and eye issues will have a positive impact. This Pranayam is one of the great breathing exercises to release the mind of disquiet, anxiety or frustration and get rid of anger. It is a simple to do breathing technique and can be practiced anywhere at work or home, it is a instant option for de- stress yourself.

In Bhramari Pranayama the exhalation sound is very resembles to the humming sound of a bee, by this it is named as Bhramari pranayama. In this respiration process, your lips are purported to be shut, and you’re purported to gently and swimmingly build a sound sort of a buzzing bee in your throat. The practice of Bhramari Pranayama is very helpful for making the breath smooth and quieting the mind too. You easily can feel the sound vibrations in your jaws, throat and face. This is simple and can be done by any age group of people.      


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Steps of Bhramari Pranayama (Bee breath)

  • 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.·
  •  Repeat this process for 5 times. Important thing is that while doing this Pranayama assume that your are being connected to all the positive energies of the universe.

Benefits of Bhramari Pranayama

  • This is the best method to achieve concentration of mind.
  • It opens the blockage and gives a feeling of happiness to mind and brain.
  • Beneficial in relieving from hypertension.
  • It relaxes the mind and lowers stress.

Bhraamri Pranayam

  • Helps in High blood pressure and heart problems.
  • With the help of this, mind becomes steady, lower mental tension, agitation etc.
  • Helpful in curing Paralysis and migraines.
  • All ages people can try this breathing exercise including pregnant women.
  • In the time period of pregnancy, it helps to maintain and regulate the functioning of the Endocrine system and provide easy child birth.
  • It is very good for Alzheimer’s disease.
  • Most effective Pranayama for awakening the Kundalini

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Precautions of Bhramari Pranayama

  • Do Bhramari Pranayama after completing the Anulom vilom Pranayama
  • Don’t press your ear cartilage too hard while doing this Pranayama
  • Do all the pranayama in morning with empty stomach. If you are doing Pranayama in evening then keep a several gap between Pranayama and your meal.
  • Do all the Yoga postures and breathing exercises under the yoga expert.
  • Do not put your finger inside the ear but, you have to only gently press the  ear cartilage.

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Bhastrika Pranayama {Breath Of Fire}-Steps And Benefits

pranayama stepsPosition: Meditation Posture (like Padmasana )
Focusing Chakra– On the Manipura Chakra.
Pronunciation:  bah-STREE-kah.

The word “Bhastrika Pranayama” comes from the Sanskrit word Bhastrika, which basically means breathing like a bellows (धौंकनी). Bellows is a device for producing a strong current of air which was used to fan the fire in Ancient days. In Bhastrika Pranayama our lungs are moved with movements that are very much similar to the bellows. Hence the Bhastrika Pranayama is called the ‘bellows breath’. Bhastrika (bellow-breathing) is a powerful and energetic Pranayama in yoga breathing exercises. In Ancient yogis, they called this breathing exercise as “the yoga breath of fire”. If you did Kapalbhati Pranayama, in this the importance is only on exhalation which is forced, short and quick. In Kapalbhati Pranayama, inhalation is passive and natural. During exhalation, we also force the belly in toward our spine in a brisk movement.

While in the Bhastrika Pranayama Inhalation and exhalation both are forced. The movement of the belly along with every breath is an optional variation. So Bhastrika Pranayama is all about inhaling and exhaling completely so that our body gets sufficient amount of oxygen.

There are two different techniques for Bhastrika Pranayama.  One is predicated on the classical approach given within the Hatha yoga Pradipika. The other is a modern and changed version of the technique and involves the movement of the arms and shoulders alongside the breath. Here we described the Bhastrika Pranayama according to “Hatha Pradipika”.

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Steps of Bhastrika Pranayama

  • Sit on the Padmasana (Lotus Pose) with eye closed.
  • Take a deep breath in (inhale), filling the lungs with air.
  • After that gently breathe out.
  • In this inhaling and exhaling should take the same length of time-2.5 seconds to breathe in and 2.5 seconds to breathe out.
  • While you breathe in (inhale) assume that you are taking in positive energy and vibrations and that you are being energized by them.
  • During breathe out (exhale), imagine that you are taking out all the toxins from our body and find. (feel that during breathing out all the toxins comes out through your breath)

Benefits of Bhastrika Pranayama

  • It gives strength to lungs.
  • Helps in allergies, Asthma, respiratory diseases, tonsil, and thyroid.
  • Gives calmness to the mind.
  • Brings the proper balance of three Dosha.
  • Purifies the blood and kicked out the foreign objects and toxins from the body.
  • Our heart and head get adequate quantity of fresh and pure air by which our health is improved.
  • Heats up our body.
  • Helpful in common cold.
  • It improves our immune system.
  • Bhastrika Pranayama is awesome breathing technique for respiratory-related Problems like Asthma.
  • Best for those who are facing the problem of Low blood pressure.  
  • Bhastrika pranayama is the best way of gaining enlightenment and tranquility.


People who are suffering from High blood pressure and acute heart problems should not try this breathing exercise. In the condition of High blood pressure also avoid Bhastrika Pranayama coz its produce the heat in your body.