In this exercise series you will learn essential Pranayama exercises, what effect they have, and how to practice them correctly. With these breathing exercises, we release blocked energies and emotions and harmonize our energy system. Breathing exercises are an important part of Ashtanga Yoga, according to Patanjali, and have many positive effects on our body system. In this exercise series we first open and activate our body with the Sun Salutation and then start with the breathing exercises, starting with activating exercises and then moving on to more calming and meditative ones. Finally we do a Self-knowledge Meditation.

5.1.1. Overview

1. Yogic physical exercise
The Sun Salutation

2. Pranayama
2.1. Kundalini Breathing
2.2. Bhastrika (alternatively: 2.7. Kapalabhati)
➟ Additionally maybe: 2.8. Bahya Pranayama
2.3. Nadi Shodhana
2.4. Brahmari
2.5. Udgeeth
2.6. Pranava Pranayama

3. Meditation
Self-knowledge Meditation

5.1.2. The Individual Exercises

1. Yogic Physical Exercise: The Sun Salutation

We do 12 repetitions of the Sun Salutation.

2. Pranayama

2.1. Kundalini Breathing

(Spinal Breathing)

Effect:
This breathing exercise opens and strengthens the respiratory system, supplies all organs and tissue with oxygen, and increases vitality. Kundalini breathing also stimulates blood flow in the body and opens the heart area, the nervous system, and the spine. The mind is cleared, and the entire body is energized. This exercise can awaken the sleeping Kundalini energy.

Contraindications: Should not be done if you have recently had major surgery on one of the organs, if you have heart problems, if you are prone to epileptic seizures, and if you have other serious illnesses.

General:
* While we breathe deeply and firmly through the nose, we let our hands slide back and forth on our thighs. We also bend the spine and the head forwards and backwards.
* Feel and visualize how the prana flows up the spine when you inhale and how it flows down when you exhale.

Instructions:

* Practice about 10-40 repetitions and three rounds. You can increase the speed of breathing if you want, especially in the last round.
* After each round, breathe in deeply and then breathe out completely. Hold your breath (Bahya Kumbhaka) after that and do a Complete Lock (Maha Bandha).
* When the impulse to breathe comes, breathe in deeply, hold your breath again for about 10 seconds (Antara Kumbhaka), and do a Root Lock (Mula Bandha) and a Throat Lock (Jalandhara Bandha).
* Then breathe normally a few times before starting the next round.

2.2. Bhastrika
(called 'Breath of Fire' in Kundalini Yoga)

Alternatively, you can also do 'Kapalabhati' (see 'Alternative and additional pranayamas').

Effect:
Bhastrika is a very powerful breathing exercise that opens and cleanses all layers of the body and mind. This breathing exercise improves blood circulation and burns toxins and excess fat.

It strengthens and harmonizes the nervous system and thus reduces stress and anxiety. Bhastrika also strengthens the immune, digestive, and reproductive systems, detoxifies the skin, and is one of the best exercises to help with respiratory problems such as asthma. We increase the heat in the body with Bhastrika.

Contraindications: You should not practice Bhastrika if you have serious heart problems, if you are prone to epileptic seizures, or if you are pregnant.

General:
* This breathing exercise is practiced on an empty stomach and should not be done before going to bed.
* Breathe deeply and firmly into the belly, moving the belly strongly outwards and inwards.
* Breathe through the nose and like a pump.
* Inhalation and exhalation should be of equal length.
* Find a rhythm that suits you.
* You can start slower if you want and then increase the pace.
* Sit with your spine straight and put your shoulders slightly back.

Instructions:
* Do 3-5+ rounds of e.g., 15, 20 and 40 repetitions (for beginners) and increase the speed of your breathing if you want, especially in the last round.
* Breathe in deeply after each round and then hold your breath until the impulse to breathe comes again. While holding your breath, make a Root and Throat Lock.
* Then breathe normally a few times before starting the next round.

If you want, you can also do 'Bahya Pranayama' before Nadi Shodhana ➠ see 'Alternative and additional pranayamas'.

2.3. Nadi Shodhana

Effect:
Nadi Shodhana helps to increase the lung capacity and to control breathing. By practicing Nadi Shodhana, all energy channels are opened and cleaned so that prana can flow better. This breathing exercise promotes concentration, inner peace, strength, and clarity.

Furthermore, the left and right hemispheres of the brain are harmonized and better connected. Nadi Shodhana calms the mind and the nervous and hormonal systems and balances the sympathetic and parasympathetic nervous systems. This breathing exercise also helps with mental problems such as depression, anxiety, and stress, and slows down the heartbeat and breathing. Nadi Shodhana is very suitable before meditation.

There are different schools that teach this pranayama exercise slightly differently.

General:
* Place the index and middle fingers of the right hand at the base of the thumb and press the little finger towards the ring finger (Vishnu Mudra).

* Then bring your right thumb to the right nostril, close it and breathe in through the left nostril (left = parasympathetic nervous system).

* When you have completely inhaled, place your ring finger on your left nostril and hold your breath.

* After holding your breath, remove your right thumb from the right nostril and exhale through the right nostril.

* Then breathe in through the right nostril again and continue this exercise alternating left and right.
* Breathing in and out should last for the entire duration of the count.

Instructions:
* Do the exercise for 10 minutes.
* Nadi Shodhana can be practiced in different ways, e.g.:
1. Start with the ratio 2:8:4 (inhale:hold:exhale) seconds and increase it over time to e.g., 8:32:16.
2. Do each phase for as long as is comfortable and recite Om internally while holding the breath.
3. Hold your breath for as long as possible while holding your breath.
4. Feel and visualize the Kundalini energy rising up from the base through the spine as you inhale, recite Om while holding, and feel and visualize the Kundalini energy descending down the spine again as you exhale.
Personally, I usually practice like this:
E.g., I breathe in for 8, then hold for as long as is comfortable (or 32), then breathe out for 16, and while breathing in and out, I visualize energy flowing up and down the spine.
* If you want, you can also hold your breath after breathing out. E.g., in a ratio of 4:16:8:8, or 4:16:8:16, or even 5:20:10:20, or 8:32:16:32.
* End the exercise by breathing out through the left nostril.
* Finally, place your right hand on your knee and take a few relaxed breaths through both nostrils.

2.4. Bhramari
(Bee Breath)

In this breathing exercise we take our attention away from the senses (Pratyahara = 5th limb of the Ashtanga yoga system by Patanjali) and direct it inwards.

Effect:
Bhramari is a very effective exercise to calm the mind instantly, and it helps to release restlessness, frustration, fear, and anger in the mind and to de-stress. The nervous and endocrine systems are calmed. Bhramari is also very effective for achieving a concentrated mind. With this exercise you can bring your attention to the more subtle levels of your being quite easily.

General:
* Hand position: The index fingers are above the eyebrows, the middle fingers on the eyes, the ring fingers below, the little fingers above the lips, and the thumbs in the ears.

Instructions:
* Close your senses with your hands, bring your attention inwards, and then, if you want, focus it internally on the area between the eyebrows – the Third Eye Chakra.
* Then, as you breathe out, always make the sound: 'Mmmmhh...' (➠ like the humming sound of a bee).
* Do 9 breaths like this and, if you want, several rounds.
* When you have finished the breathing exercise, bring your hands to your knees, do the Chin Mudra, and observe how it feels inside of you.

2.5. Udgeeth
(Om chanting)

According to eastern spiritual teachings, Om (AUM) is the primordial sound of creation. Beyond the subatomic particles of any form, everything is energy. The vibration of this energy has a sound, and this sound is Om.

The Yoga Sutras say:
Sutra 1.27.: "He manifests himself in the sound Om."

Sutra 1.28.: "Repetition with humility and awareness of the meaning of Om leads to Ishvara (the Higher Self)."

Sutra 1.29.: "Through this, the knower reveals himself, and obstacles dissolve."

Effect:
This exercise helps with depression, insomnia, lack of concentration, and other problems related to the brain. It calms the mind and brings stability. It also relieves tension, anger and fear and is perfect before meditation. Udgeeth improves memory, sharpens attention, and harmonizes the mind.

Instructions:
* AUM singing (Om chanting) has 4 parts:
1. We let 'A' vibrate three times in the area of the stomach and solar plexus.
2. 'U' three times in the area of the heart.
3. 'M' three times in the area of the head.
4. We then bring the three sounds together and chant AUM 9 times.
* You can also just do 4. if you prefer.
* Breathe normally a few times between each part.
* Feel the vibrations in every cell of your body while singing AUM.

2.6. Pranava Pranayama

In Pranava Pranayama you simply open yourself to the consciousness and energy that surrounds you and breathe it in and out with your whole body – as if there were no boundaries between the body and the surroundings.

Do Pranava Pranayama for a few minutes and then go straight into the Self-knowledge Meditation.

3. Meditation: The Self-knowledge Meditation

Alternative and Additional Pranayamas

1. Alternative to 2.2. Bhastrika:

2.7. Kapalabhati

Kapalabhati means 'shining skull', because Kapalabhati gives you a shining/radiant face.

Effect:
Kapalabhati cleanses the energy system, the lungs, and the sinuses. Excess fat and toxins are burned, and the immune system is improved. Blood circulation is also improved, and the body is better supplied with oxygen. Kapalabhati heals skin diseases.

This breathing exercise is also recommended before meditating or studying, as it cleanses/clears the mind.

General:
* Sit with a straight spine.
* Actively and strongly expel air through the nose and only passively let it flow back into the lungs again.
* Breathe like a pump and learn to only use your belly to breathe.
* Find a rhythm that suits you.

Instructions:
* Do 3-5 rounds of approx. 20-80 repetitions each.
* After each round, take a slow, deep breath, relax, and observe the subtle processes in your body.

2. Additionally before 2.3. Nadi Shodhana:

2.8. Bahya Pranayama

Effect:
Bahya Pranayama cleanses and detoxifies the body. This breathing exercise stimulates and strengthens the digestive and reproductive systems. It also helps to heal stomach problems and opens the diaphragm and the heart area. Bahya Pranayama strengthens and balances the nervous system and improves the immune system.

Contraindications: Should not be practiced during pregnancy.

Instructions:
* After each exhalation, make a Complete Lock (Maha Bandha).
* Hold your breath for about 7 seconds (at first, and increase the duration over time).
* Bring your head back while inhaling.
* Start with 5 repetitions and then increase to 21.
* Do 3-5 rounds with e.g., 1st round 5 repetitions, 2nd round 7 repetitions, etc.
* Rest briefly after each round.