Balancing Pranayama - Nadisuddhi Pranayama
Here the inhalation and exhalation are done through alternate nostrils. Sit erect in any meditative pose with back and neck straight. Fold your index and middle finger of the right hand to use the ring finger and thump to block the left and right nostrils respectively. Block the right nostril with the thumb. Inhale slowly and deeply from the left, counting 1,2,3,4 mentally; block the left nostril with the ring and little fingers after inhalation and breathe out through the right nostril by counting 1,2... 6. Again breathe in through the right nostril and breathe out through the left nostril with the same ratio and repeat the same procedure for 9 rounds. This technique helps to purify the nadis (nerves) and Chakras (nerve plexus) and also helps to make the body feel light and balanced.
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Ujjayi / Hissing Pranayama
Sit erect in any meditative pose. Inhale from both the nostrils by feeling the air at the upper palate. This is done by partially closing the glottis. Hold the breath internally for a while; make a chin lock by bending the neck forward to touch the chest with the chin. While holding feel the air blocked below the throat. Release the chin lock partially and exhale through the left nostril continuously by producing the hissing noise with the partial closure of the glottis. Release the chin lock by lifting the head slowly up as you exhale. Repeat this cycle for 9 rounds. This will help to check the blood pressure by stimulating the carotid receptors and also will help to improve the circulation to the thyroid and parathyroid glands.
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Surya bhedana Pranayama
It is also called as right nostril breathing. This is a heating Pranayama. Block the left nostril and inhale from the right nostril deeply, now block the right and exhale through the left nostril. Repeat the practice for 9 rounds. Here the internal and external retention can be done for 2 seconds. Not advised in hypertension and in other cardiac illness.
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chandra bhedana Pranayama
This is also called as cooling Pranayama. Block the right nostril; inhale from the left nostril deeply and continuously, then block the left and exhale through the right nostril. Repeat the practice for 9 rounds.
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Bastrika Pranayama
Sit in Vajrasana- active inhalations and exhalations with the in and out (flapping) movements of the abdomen called as strokes. Three rounds of bastrika with increasing speed. Normal breathing in between the rounds. The strokes vary from 20 - 40 per round.
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Brahmari Pranayama - The Humming Bee Pranayama
Inhale deeply from both nostrils. Use the index fingers to block the ears and when you exhale, try to produce the humming sound of a female bee from the mouth and nose and feel the vibrations of this sound in the head and neck region. Repeat for 9 rounds.
