Ujjayi Breathing

The word "Ujjayi" means 'victorious' in Sanskrit.

Sequence:

1. Sit comfortable in Padmasana.
2. Take a long and deep breath through both the nostrils.
3. Close your glottis slightly.
4. The inhalation should produce a sonorous sound.
5. Hold the breath, applying Jalandhara Bandha and Moola Bandha.
6. Exhale slowly through both nostrils, opening the glottis simultaneously.
7. This should again produce a frictional sound.
8. Complete exhalation and now apply Uddiyana Bandha.
9. You can practice this pranayama three times spread throughout the day.
10. Later you can increase to 27 times each day, with 9 in the morning, nine at noon and nine in the evening.

Benefits:

• The nervous and the digestive systems benefits from this Pranayama.
• This pranayama helps relax and calm your mind.
• Ujjayi breathing alleviates high blood pressure.
• You can develop a sweet voice with regular practice.
• It can give you relief from cold, cough and tonsillitis.
• This Pranayama can cure phlegm.

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Bhramari Breathing

"Bhramar" means 'bee' in Sanskrit. In this pranayama a humming sound is produced while breathing just like a bee.

Sequence:

1. Sit comfortably in Padmasana.
2. Place your right hand on your nose.
3. Keep the right thumb near the right nostril.
4. Do not close the right nostril.
5. Take a long and deep breath through both nostril.
6. Close your right nostril by pressing the right thumb.
7. Hold your breath for sometime.
8. While exhaling, hold your larynx with your right hand to produce a humming sound.

Benefits:

• It clears the throat and helps develop a melodious voice.
• Pregnant women can perform Bhramari to prepare for labor.
• Hypertension and depression can be overcome with regular performance of this pranayama.

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Anuloma Viloma

In this pranayama, you breathe in and out through alternate nostrils. Hence the name.

Sequence:

1. Place your right hand on your nose to close the nostrils.
2. Fold in your index and middle fingers.
3. Place your ring and little finger on the left nostril.
4. Close the right nostril with your thumb.
5. Lift the fingers on the left nostril and breathe through it., retain your breath.
6. The right nostril should remain closed.
7. Close both the nostrils and hold your breath.
8. Open the right nostril and breathe out keeping the left nostril closed.
9. Breathe in through the right nostril keeping the left closed.
10. Hold your breath keeping both nostrils closed.
11. Exhale through your left nostril.
12. The right nostril should remain closed.
13. In the above steps, count to 2 while inhaling, 4 while holding the breath and 8 while exhaling.
14. Repeat the above eight times.
15. You can build up to 16 times at one go.

Benefits:

• This pranayama helps achieve a melodious voice.
• Anuloma Viloma restores normal breathing.
• It is beneficial for relaxation of mind and body.

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