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10 Cards in this Set
- Front
- Back
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Ujjayi breath |
Victorious breath Ud-upward/expanding Jaya-conquest/succeed
Constrict muscles in back of throat as if you were going to fog a window - engage jalandora mudra |
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Nadi shodana |
Left wrist on knee raise right hand and fold peace fingers into palm Begun with full lungs Block left nostril with ring finger Exhale through right nostril Inhale through right Block both Lift pelvic floor (mula bandha) Thumb to right nostril exhale through left Inhale through left Block both |
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Bhramari pranayama |
Humming bee breath Relaxing and calming
Sanmukhi mudra - hands to face - thumbs in ears - pointers over eyes - middle press bridge of nose to narrow passage - ring finger upper lip - pinky bottom lip squeeze lips together
Simple bhramari- inhale ujjayi - exhale humming - repeat 10-20 rounds
Chakra - use simple bhramari start hands at root run up through each chakra - repeat 3x times
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Bhastrika breath |
Bellows breath
Engage jalandhara Bandha lift chest to chin and lower chin to chest - shoulders and chest do not move - draw strong exaggerated breath in and out of nostrils- exhalation belly draws in and up - inhalation pushes stomach out - repeat 10 breaths 3-5 x
Should not be practiced if High blood pressure, heart disease, brain tumor, vertigo, ulcers, glaucoma, dysentery, pregnant |
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Kapalabhati |
Skull shining/brain cleansing breath Energizing Inhale halfway - Exhale sharply through nose and engage mula bandha and pull belly in and up in hooking action - perform fifty fast pumping respirations - after last exhale inhale deeply through nose and exhale forcefully through mouth - close lips hold breath out - engage jalandhara, mula and uddiyana bandhas- hold as long as possible until point of gasp for breath - inhale comfortably release bandhas - repeat 3-5 rounds |
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Lions breath |
Cleanses lungs and improves circulation
Deep inhalation through nose - open mouth wide stretch tongue out curling tip downward to chin, open eyes wide, contract muscles in throat, exhale slowly and powerfully |
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Jalandhara Bandha |
Throat lock Acts to catch the nectar of the vishuddha chakra printing earth longevity and physical attractiveness
Palms on knees - spine upright - shoulder blades onto back - lift sternum toward chin - bend head fwd and downwards - slightly round thoracic and cervical spine fwd- chin rear in notch between collarbone - relax temples and keep ears and eyes passive |
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Uddiyana Bandha |
Stomach lock Rising or flying Bandha Exercises diaphragm and abdominal organs massages and tones heart muscles stimulate digestive tract Best of bandhas constant practice believed to rediscover youth
On empty stomach - stand in tadasana - stoop fwd with bent knees and grin hands to thighs - slightly bed arms take jalandhara Bandha - inhale deep exhale forcefully and quickly - pull whole abdominal region back towards spine and lift hold grib 10-15 seconds - relax abdominals first without moving head or chin - then raise head and inhale slowly - repeat 6-8x no more only once a day
never while pregnant |
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Mula bandha |
Root or foundation lock located between genitals and anus Men concentrate on contracting perineum, women focus on contracting cervix and vaginal muscles - when contracting lift cervix towards naval while lower abdominals press in toward spine then up - hold for a seconds while maintaining breath - release and repeat up to 20x |
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Maha Bandha |
The great lock us a combination of jalandhara, mula and uddiyana bandhas together with mental focus on third eye
Hands on knees spine erect head straight eyes closed - breathe in slowly and deeply through nose - exhale forcefully through pursed lips - retain breath outside - perform jalandhara uddiyana and mula nearly simultaneously - keep breath outside as long as possible and move awareness through chakras - release mula uddiyana and lastly jalandhara and inhale in slow controlled manner - sit with eyes closed and observe - repeat up to three rounds
Should not be practiced with - high or low blood pressure, hernia, ulcer, visceral ailment or pregnancy |
