Kundalini Yoga Pranayama
General instruction, because it is better for your lungs:
When you, after a deep inhale, have to hold the breath with lock,
then it is important, before you exhale, to first inhale a little bit,
to open the windpipe, and than to breathe out.
When you, after a deep exhale, have to hold the breath with
lock, then it is important, before you inhale, to first exhale a
little bit, to open the windpipe, and than to breathe in.
The five winds (vayus)
The five principal modifications of Prana (Vayus):
UDANA VAYU: voor expression. Udana rules the area above the throat and governs senses,
speech, respiratury system (muscles involved). Interactive pulsation.
PRANA VAYU: voor absorption. Prana governs the breath and the area above the diaphragm.
SAMANA VAYU: voor assimilation. Samana rules the erea between the heart and the navel for
digestion, sugar balance, etc.
APANA VAYU: voor excretion. Apana rules the area below the navel (elinination, colon,
kidneys, bladder, rectum, sexual organs).
VYANA VAYU: vyana pervades the whole body governing relaxation, and contraction of the
muscles voluntary and involuntary, joint movement and related structures. Vyana creates
connectedness, integrity. Vyana regulates all processes of life.
Prana absorbing organs:
Lungs - alveoli
Nose - nerve endings
Tongue - food
Skin - sun energy
Long Deep Breathing (LDB) and Breath of Fire:
Start by lying on the back and observing the breath without interfering, as it goes
automatically.
When you perceive that with the breath the chest goes up and down, focus more
strongly on the abdomen, so that the breathing of the abdomen becomes visible and
the chest comes to rest.
If you notice that the belly goes up when you inhale and goes down at the exhale you
have proper breathing.
Now, when exhaling, pull the navel completely inwards and when you inhale press
the navel completely outwards. Continue with this breathing for a while. This is the
Long Deep Breathing.
If this way of breathing goes well, you will slowly but surely accelerate the pace of
breathing to 2 - 3 breaths per second. Now you are doing the Breath of Fire. Build it
up quietly. If you find yourself getting confused, go back to the Long Deep Breathing
and slowly increase your speed again. The pull and push force that you use to move
the navel must be equally strong.
Advantages of the LDB and the Breath of Fire:
1. It purifies the blood in 3 minutes.
2. It stimulates the solar plexus to release the natural energy through the entire body.
3. It increases the voltage of the nervous system.
4. If applied correctly, it produces a global alpha rhythm in the brain.
5. It increases physical endurance when needed in a survival or competitive situation.
6. It strengthens weak nerves.
7. It stimulates the navel point for steadfastness both mentally and physically.
8. It can help overcome addiction and cleanse you from the bad effects of smoking,
drug use, sugar, alcohol, tobacco, and caffeine.
9. It expands the lung content for better health and happiness.
10. It helps to focus attention.
11. It increases the lung capacity so that you can hold your breath for a long time, for
example when swinderwater.
12. It produces energy, spiritually and physically, for the entire body system.
13. It releases toxins and precipitated substances in the lungs and the slimy lining and
the blood vessels and the cel14. It helps you regain control in a stress or survival
situation.
15. It charges your to give you greater protection against negative forces.
(Translated from the book "Kundalini Yoga voorAlgemeneTechniekenenToepassing"
by WouterKoert)
Kundalini Yoga Pranayama series 0 (basic breath series) KY pranayama's (From
Sadhana Guidelines)
1. Sit in easy pose. Make een antenna of the right-hand fingers
and block the right nostril with the thumb. Begin long deep
breathing through the left nostril for 3 minutes. Inhale - hold for
10 seconds. Relax.
2. Repeat the first exercise, but use the left hand and breathe
through the right nostril. Continue for 3 minutes. Inhale - hold
for 10 seconds. Relax.
3. Inhale through the left nostril, exhale through the right using
long deep breaths. Use the forefinger and the little finger to
close alternate nostrils. Continue for 3 minutes. Inhale - hold for
10 seconds. Relax.
4. Repeat exercise 3 exept inhale through the right nostril and
exhale through the left.
5. Sit in easy pose with hands in gyan mudra. Begin breath of
fire. Totally center yourself at the brow point. Continue with a
regular powerful breath for 7,5 minutes. Then inhale, circulating
the energy. Relax or meditate for 5 minutes, then chant long
"Sat Nam".
Comments
This set opens the pranic channels and balances the breath in the two sides of your body. It is
often practiced before a more strenuous, physical kriya. It is great to do by itself whenever you
need a quick lift and a clear mind.
Kundalini Yoga Pranayama series 1 KY pranayama
1. Sit in easy pose, the hands in gyan mudra with the
arms straught. Begin breath of fire and continue for 7
minutes. Inhale - hold the breath for 30 seconds, exhale.
2. Begin long deep breathing through both nostrils.
Breathe deeper than normal so that the entire rib cage
lifts several inches. Continue 5 minutes, then inhale -
hold 15 seconds, exhale.
3. Immediately begin to breathe in through puckered lips
and exhale through the nose. Continue 3 minutes. Then
inhale - hold briefly, exhale.
4. Do a powerful and regular breath of fire for 2
minutes. Then inhale deeply - hold as long as is
comfortable. Focus at the brow point.
5. Meditate with normal breathing. Feel the flow of
energy through the whole body..
Kundalini Yoga Pranayama-series 2
Sit in easy pose, hands in gyan mudra. Make a ‘U’ out
of the right hand. Inhale through the left nostril holding
the right one shut with the thumb (A). Exhale out the
right nostril holding the left one shut with the little
finger (B). Think ‘Sat’ on the inhale and‘Nam’ on the
exhale. Continue for 10 minutes with deep, regular
breaths. Then inhale, exhale, inhale, exhale completely
and hold it out. Apply mulbhand..
Comments
The first kriya is a good blood cleanser and energizer. The second is for emotional balance. If
you get up in the morning and feel that you "got up on the wrong side of bed", this exercise will
rebalance you for the day.
Sitalipranayam
How to Do It
Sit in a comfortable meditative posture with the spine straight. Curl the tongue
and protrude it slightly past the lips. Inhale deeply and smoothly through the
tongue and mouth. Exhale through the nose. Continue for 5 minutes. Then inhale
— hold. Pull in the tongue. Exhale and relax. Repeat this for two more 5-minute
periods.
What It Will Do for You
Sitalipranayam is a well known practice. It soothes and cools the spine in the
area of the fourth, fifth and sixth vertebrae. This, in turn, regulates the sexual
and digestive energy. This breath is often used for lowering fever. Great powers
of rejuvenation and detoxification are attributed to this breath when practiced
regularly. Doing 52 breaths daily can extend your lifespan. Often the tongue may
taste bitter at first. This is a sign of toxifon. As you continue the practice the taste
of the tongue will ultimately become sweet.
Kundalini Yoga Pranayama for purification
How to do this kriya.
Sit on the left heel with the right leg extended forward. Stretch the right arm straight
up and make a fist. Take long deep breaths, but try to squeeze the breath through the
right nostril. Mentally vibrate "Sat" with the inhale and "Nam" with the exhale.
Continue for 3 minutes. Then switch legs, arms, and nostrils. Begin a deep, powerful
breath again for 3 minutes.
What this kriya will do for you.
This breathing kriya is to eliminate negativity and the urge to slander others rather
than purify yourself. It stimulates the lymphatic system to clean itself. It increases
nerve energy in the entire body.
Ungali Pranayamam extended original version
How to Do It
Sit like a yogi straight and simple, with the spine erect. The hands are in gyan
mudra. (A) Inhale breaking the breath into 1 5 equal segments. On the exhale,
break the breath into 15 more waves. Now add the panjshabad form of Sat Nam
with the breath:
Inhale:
Sa-Sa-Sa-Sa-Sa-Sa-Sa-Sa-Sa-Sa-Sa-Sa-Sa-Sa Sa
Exhale
Ta-Ta-Ta-Ta-Ta-Ta-Ta-Ta-Ta-Ta-Ta-Ta-Ta-Ta Ta
Inhale:
Na-Na-Na-Na-Na-Na-Na-Na-Na-Na-Na-Na-Na-Na
Exhale:
Ma-Ma-Ma-Ma-Ma-Ma-Ma-Ma-Ma-Ma-Ma-Ma-Ma-Ma-Ma
This mantra is done mentally with the breath. One cycle of Sa-Ta-Na-Ma takes
about 30 seconds. Continue in this cycle for 3 minutes. Now inhale, exhale and
relax. Enjoy the conscious state. Practice this meditation up to 31 minutes, but
build up gradually from 3 minutes by adding one minute per day.
What It Will Do for You
This is a powerful meditation in the ancient technology of pranayam. It has not
been taught openly before and should be practiced very properly. When you
begin the breath, take a deep exhale and then start inhaling. If someone does the
meditation without preparing the nerves slowly, then after 31 minutes he may
just faint. Someone should normally stand by you for this meditation in case you
overdo it. He must give you water immediately if a faint comes on.
In the old writings, this type of broken breath is called a 16 finger breath. It is a
good example of how knowledge gets confused and lost. Fifteen strokes on a
single inhale or exhale is called 16! The old civilizations computed things with
different numerological understanding. Most writings are symbolic and coded,
or the symbols mean different things from their contemporary use. We are
fortunate to have a teacher who practically experienced and mastered all this
knowledge to lead us through the pitfalls without error. In the end analysis, all
talk is worthless. It is only the exact practice that gives growth and results.
When mentally hearing these basic sounds of the mantra, do not feel that you
know them. Instead, create a sound to be listened to by your inner most potential
and guiding Self. Ask how the inner Self likes it and reacts to it. These sounds
and rhythm communicate in the language of the inner Self and will give a
definate result. The body is made to do yoga. The postures and angles create
certain pressures to stimulate reactions in the brain to get into the experience of
the unlimited Self by the extension and alteration of the thought patterns.
Yogi Bhajan says, “The whole body has been made to adjust to all the
complications of postures and positions which can activate the brain’s thoughts,
extension, and performance so that man can experience what he wants to know
and that is the unknown of himself.” This kriya is the “simranpranayam in
which you have the authority to expand your consciousness and your ability and
your brain cells. You can start making a hole in the f ive sections of the brain,
right and left sides, so that the central channel can look over all that is seen by
you.” So, this meditation activates the central nerve channel of the brain, the
pituitary, pineal, and fontenal areas to coordinate and transcend the individual
functioning of the ten regions of the left and right brains. It is also excellent to
reduce body weight when accompanied by an appropriate greens diet.
Kundalini Yoga pranayama series for glandular balance KY pranayama
1. Sit in easy pose. Break your inhale into 16 short sneffs. . With
each sniff, mentally vibrate the mantra ‘Sat Nam’. When you
exhale break the breath 16 times, again metally vibrating the mantra
" Sat Nam ". With this continuous breathing pull the navel point
slightly with each sniff. Start with 5 minutes of practice. Then add
1 minute each day to a maximum of 31 minutes.
2. Lie on the back. Put your arms straight overhead on the ground
with palms up. Inhale - raise both legs 6 inches.Exhale - let the legs
down and press the chin to the chest. Continue for 3 minutes with
long deep breathing. Then rest for 2 minutes.
3. Sit in easy pose.Grab your elbows with arms across the chest.
Inhale - raise to a straight sitting position.Exhale - bend forward
and put your forehead to the ground. Continue for 3 minutes with
long deep breaths.
Comments
The glands are the guardians of your physical health and your stability in infinite consciousness.
Their secretions determine the chemistry of the blood and the blood in turn determines the
composition of your personality. If for example, you lack proper iodine from the thyroid gland,
you will lack patience and seldom succeed in staying calm and cool. If you are to gain mastery of
unlimited consciousness in yourself you must master the physical consciousness to help you, not
hinder you. It is best to work on this while you are young. Once you are old, it is too late to take
care of your old age. Prepare your glandular balance now, so that age, disease and fatigue may
not blunt the enjoyment of God-consciousness you are building.
If you keep the first exercise to 5 minutes, then just repeat the kriya 3 times to have a thorough
glandular workout.
Kundalini Yoga Pranayama to balance mental energy KY pranayama taught September 20'
1971 and October 19' 1971
1. Sit in easy pose with an erect spine. The eyes are open
gazing straight foreward. Arms are straight with hands on
the knees in gyan mudra. (1) Inhale constantly for 5
seconds. Hold the breath for 10 seconds and then exhale
constantly for 5 seconds. Begin with this rhythm for 10 to
15 minutes gradually increasing the breathing time to
inhaling 10 seconds, holding 15 seconds, and exhaling 10
seconds. Meditate on the infiow and outflow of breath. It is
the divine spark of life.
II. Sit in easy pose with an erect spine. Focus the attention at
the brow point. Use the right index (Jupiter) finger to
alternately open and close the nostrils (Ila &llb) in the
followingsequence: Inhale deeply through the left nostril,
hold 45 seconds, exhale through the right nostril in 4 equal
parts. After adapting to this rhythm, (3 to 4 minutes) change
the exhale to 8 equal parts. Continue for 10 minutes.
Comments
The radiance and beauty of a person depends on the clarity and glitter of his
circumvent force field which in turn depends on the balance of energy in the left
(moon) and right (sun) sides of the body. The first pranayam creates this balance and
allows the mind to rid itself of doubts. The mind has many stages and states. It
constantly generates the waves of thought you need in order for you and your brain to
relate to this world. Normally people teach meditations to restrict the flow of the
thought. You can not stop the thoughts given the intellect from being produced, but
you can alter your relation to them selectively. Most meditations lead you to the state
of suspension or the state of void. Few even teach you to reach the state of
pratyahara. To focus the mind’s meditation to this state is the job of the second
pranayam.
Kundalini Yoga Pranayama excercises to make the pores breathe KY
pranayama's (From Sadhana Guidelines)
1) Sit in easy pose. Place the palms together
over head with arms straight hugging the ears.
Begin breath of fire and continue for 2
minutes. Inhale — hold for 20 seconds,
exhale. Repeat breath of fire for 2 minutes.
Inhale — hold 30 seconds, exhale. Repeat one
more time. Relax for 2 minutes.
2) Sit on the heels in vajrasana (rock pose).
Cross the hands behind the head and hold onto
the shoulders with opposite hands. Begin
breath of fire and continue for 2 minutes.
Inhale — hold. Exhale — relax. Repeat breath
of fire 1 minute, then relax 3 minutes.
3) Yoga mudra: Sit on the heels. Place the
hands in venus lock behind the back. Lean
forward and gradually bring the forehead to
the ground. Raise the arms straight up to 90°,
maintaining the position to maximum ability.
Hold for at least 3 minutes.
4) Relax completely on the back for 10
minutes.
Comments
The skin breathes. It is just as important to keep its channels clean as it is for the
nose or lungs. This series removes obstructions to the flow of prana through the
“third lung.”
KY healing asthma
How to Do It.
Stand up, heels together, feet apart for balance. Hands are overhead with palms
together. Lean back as far as possible and do breath of fire for 1-3 minutes. To
prevent falling, stand over a gymnast horse or a soft sofa back or get someone to
stand behind you, to catch you if you lose your balance. You must bend back as
far as possible.
Comments:
This exercise is said to make asthma run away like a crow at the clap of your
hands!
- KY healing Blood Pressure High
How to Do It.
Sit in easy pose. Use the thumb of the right hand to block the right nostril.
Fingers of the right hand are together, pointed straight up. Do breath of fire
through the left nostril while pumping the navel point forcefully in and out (a).
The more completely you can pull your abdomen in and push it out, the more
effective will be the kriya. Continue for 1-3 minutes.
For longstanding problems of high blood pressure, do 40 minutes daily of normal
left nostril breathing (without breath of fire or stomach pumping).
Comments:
Breath through the left nostril stimulates the cooling, relaxing functions in the
body. Your breath, which switches from mainly right-nostril to mainly left-
nostril every 2 1/2 hour throughout the day, cnn be automatically channeled to
the left nostril by holding the left hand under the right armpit, with the right
arm pressing in on it slightly in its normal relaxed position (b). Try it!
KY healing Blood Pressure Low
How to Do It.
Sit in easy pose. Use the thumb of the left hand to block the left nostril. Fingers of
the left hand are together, pointed straight up. Do breath of fire through the
right nostril while pumping the navel point forcefully in and out (a). The more
completely you can pull your abdomen in and push it out, the more effective will
be the kriya. Continue for 1-3 minutes.
For longstanding problems of low blood pressure, do 40 minutes daily of normal
right nostril breathing (without breath of fire or stomach pumping).
Comments:
Breath through the right nostril stimulates the "sun" functions of the body -
when you have a lot of sun energy you do not get cold, you are energetic,
extroverted, and enthusiastic. It is the energy of purification. It holds the weight
down. It aids digestion. It makes the mind clear, analytical, and action-oriented.
Your breath, which switches from mainly right-nostril to mainly left-nostril
every 2 1/2 hour throughout the day, cnn be automatically channeled to the right
nostril by holding the right hand under the left armpit, with the left arm pressing
in on it slightly in its normal relaxed position (b). Try it!
One minute breath: breathe in in 20 sec., hold the breath 20 sec.
, breathe out in 20 sec.
KY meditation ready for action
What It Will Do for You
Do this at a break in the game or the action. It will help you combat the
encroachment of fatigue and emotion. It will relax and energize you. It can
rejuvenate coordination and spirit and help you avoid possible painful injury.
How to Do It
To do this, sit straight in a chair or crosslegged on a flat surface. Place the palms
together at the center of the chest with the fingers pointing up. Focus at the brow
point with eyelids lightly closed. As you inhale, break the breath into 4 equal
parts (like sniffs). Hold a few seconds, then exhale, breaking the breath equally
in 4 parts, and hold out for a few seconds. On each part of the inhale and exhale,
pull the navel point in slightly. One full breath cycle (in and out) takes about 7-8
seconds. Continue powerfully for 3 - 5 minutes. (1f your mind has a lot of anxiety
or confusion, add to the breath mentally the mantra SAA TAA NAA MAA on
both the inhale and the exhale.) Then inhale deeply and press the palms together
with maximum force for 10 seconds. Relax for 15 - 30 seconds. Then repeat 2
times.
1f you need rest for the body, immediately lie on your back with eyes closed and let each
area relax for 2 more minutes. Take a few deep breaths, stretch, and you will be ready for
action.
The following ways of breathing are not or hardly used in
Kundalini Yoga:
Strong abdominal breathing:
The chest and stomach remain immobile, a kind of light Mula Bandha, in which the
abdomen is not pulled inside. You breathe in and out into the belly, making the
pressure in the stomach deeper with the diaphragm.
You will notice that as the pressure in the abdomen increases, the abdomen becomes
hotter and hotter. When you are standing, you will easily notice that the prana is going
to flow down your legs. If you sit, you will notice that at some point the prana flows
from the belly upwards. This is good for the development and rising of the Kundalini.
Kapalabhati: Hold the abdomen firmly, pulling the abdomen with a rapid
movement on exhalation and let go of the belly to the starting position when inhaling.
The inhalation is twice as long as the exhale.
Reversed Kapalabhati: Hold the abdomen firmly, and as you breathe in, take
an extra breath fast, and the diaphragm is quickly pushed down a bit, like with a
bicycle pump.
Bhastrika: Is a combination of the Kapalabhati and the Reversed Kapalabhati with
a firm stomach in 4 phases:
1. Breathe out relaxed.
2. Pull the belly in with a rappid extra pull.
3. Breathe in relaxed.
4. Give an extra boost to the inhalation and continue with 1.
Bhastrika as the complete Breath of Fire: Only breathe in phases 2 and 4 with the
diaphragm.
(Translated from the book "Kundalini Yoga voorAlgemeneTechniekenenToepassing"
by WouterKoert)
