Pranayamas for Cleansing and Energizing

Skull Brightening Breath - Kapalabhati

 Kapalabhati consists of alternating short, explosive exhales and slightly longer, passive inhales. Exhales are generated by powerful contractions of the lower belly (between the pubis and navel), which push air out of the lungs. Inhales are responses to the release of this contraction, which sucks air back into the lungs.

 

Quickly contract your abdomen, pushing a burst of air out of your lungs. Then quickly release the contraction so the belly “rebounds” to suck air into your lungs. Pace yourself slowly at first, about one exhale-inhale cycle every second. Eventually this can be done at 2 cycles per second.

 

 Do 25 to 30 cycles at first. Gradually increase the number of cycles you do each practice. The maximum at a sitting is of 160. 

 

Breath of Fire - Agni Pranayama

 

Breath of Fire is similar to the Skull Brightening Breath, except that the emphasis is not on the exhale, but rather on keeping the inhale and exhale of equal length. Neither the inhale nor the exhale should be forceful, but rather steady, with little effort.

 

Try to do Breath of Fire for 5 minutes at first. Gradually increase to about 20 minutes or so.

 

Nasal Cleansing Breath — Anunasika Pranayama

 

Take a deep breath, then blow it out through the nostrils in a series of exhales until the lungs are empty.

Do this six times through both nostrils, then six times through the right nostril only (holding the left nostril closed with the fingers), then six times through the left nostril only (closing the right nostril with the fingers), and finally six times through both nostrils.

  

Alternate Nostril Breathing - Nadi Sodhana Pranayama

 

 Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring and little fingers. Open and exhale slowly through the right nostril.

 

 Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. This is one cycle. Complete 3 to 9 cycles, then release the nostrils and go back to normal breathing. 

 

 Dog Pant Breath - Kukkura Pranayama

 

Sit on your heels. If this is difficult, a pillow or blanket may be placed between your legs to take pressure off the knees. If the ankles are tight, a blanket can be placed under the ankles. 

 

Bring your palms to the ground, with the wrists touching the knees. Keep the arms straight. Stick your tongue out and down, and pant like a puppy. The force for the breaths should come from your abdomen.

 

Continue for 20 seconds, then relax and sit back on your heals. Feel the warmth in your abdominal area. Take a few deep breaths.

 

Place your hands back on the floor, stick out your tongue, and pant for another 20 seconds. Relax and repeat, for a total of at least 4 rounds.

 

 

Right Nostril Breathing - Surya Bhedana Pranayama

 

Block the left nostril with the ring and little fingers.

 

Inhale slowly, deeply, and evenly through the right nostril.

 

Completely block the right nostril with the thumb. Open the left nostril.

 

Exhale slowly, steadily, and deeply through the left nostril.

 

 

 

Sources:

 

Light on Pranayama, B.K.S. Iyengar

 

www.YogaJournal.com

 

Yoga for Health & Well-Being: Pranayama (DVD)