Contributed By: Saakshi S
NB: To know when to avoid (in case of any physical illness), see the links above (source)
Bhastrika: Sitting in a convenient meditative pose and filling the breath inside up to diaphragm through both the nostrils and then breathing it out gently is called bhastrika pranayama.
There should be inhalation of 2.5 seconds and exhalation of 2.5 seconds in a rhythmic flow.
Thus by doing it non-stop, one can do bhastrika pranayama 12 times in one minute. One should do it for 5 minutes in one sitting. In the beginning one may have to take rest in between. It takes about a week to develop the practice of this pranayama for 5 minutes non-stop.
Bhramari: Inhale completely, press lightly at the root of the nose near the eyes with the middle fingers of both hands, keep the mind centred on the medullary plexus (ajna- cakra). Close both the ears completely with thumbs. Now, humming like a bee and resonating ‘OM’, breathe out. Repeat this procedure.
Inhaling for 3-5 seconds, and closing the ears, eyes, etc, as per the procedure, breathing it out in 15-20 seconds, makes one set of bhramari pranayama. After completing one set, one should again breathe in for 3-5 seconds with a rhythmic flow, and humming like a bee breathe it out in 15-20 seconds according to procedure. Thus, everybody should do bhramar? pranayama at least 5-7 times nonstop, which will take about 3 minutes
Kapalbhati: consists of short, powerful exhales and passive inhales. “Kapal” means forehead and “bhati” means shining. Eventually, Kapabhati brings a glow on the face of the practitioner. Push air forcefully out. Stomach will itself go in. Duration : Start with 30 times or 1 min. increase upto 5 mins min. upto 10 minutes max.
Anulom Vilom (Alternate Nostril Breathing) is one of the most effective pranayama (breathing exercises) to purify the mind and body. Close your right nostril from the side with your thumb and breathe in from left. Now close left nostril with middle and ring finger and breathe out from right nostril. Now breathe in from right nostril. Now close right nostril and open left and breathe out and in from left nostril. and so on. Do this for atleast 10 minutes.