Bhastrika In Sanskrit Bhastrika means ‘bellows’. Rapid succession of forcible expulsion is a characteristic feature of Bhastrika. Just as a blacksmith blows his bellows rapidly, so also you should move your breath rapidly. Sit on Padmasana. Keep the body, neck and head erect. Close the mouth. Next, inhale and exhale quickly ten times like the bellows of the blacksmith. Constantly dilate and contract. When you practise this Pranayama a hissing sound is produced. The practitioner should start with rapid expulsions of breath following one another in rapid succession. When the required number of expulsions, say ten for a round, is finished, the final expulsion is followed by a deepest possible inhalation. The breath is suspended as long as it could be done with comfort. Then deepest possible exhalation completes one round of Bhastrika. Rest a while after one round is over by taking a few normal breaths. This will give you relief and make you fit for starting the second round. Do three rounds daily in the morning. You can do another three rounds in the evening also. Busy people who find it difficult to do three rounds of Bhastrika can do one round at least. This also will keep them quite fit. Bhastrika is a powerful exercise. A combination of Kapalabhati and Ujjayi makes up Bhastrika. Practise Kapalabhati and Ujjayi to start with. Then you will find it easy to do Bhastrika. Some prolong the practice till they get tired. You will get perspiration profusely. If you experience any giddiness stop the practice and take a few normal breaths. Continue the practice after the giddiness has vanished. Bhastrika can be done both in the morning and evening in winter. In summer do it in the morning only during cool hours. Bhastrika relieves inflammation of the throat, increases gastric fire, destroys phlegm, removes diseases of the nose and chest and eradicates asthma, consumption, etc. It gives good appetite. It breaks the three Granthis or knots viz., Brahma Granthi, Vishnu Granthi and Rudra Granthi. It destroys phlegm which is the bolt or obstacle to the door at the mouth of Brahma Nadi (Sushumna). It enables one to know the Kundalini. It removes all diseases which arise from excess of wind, bile and phlegm. It gives warmth to the body. When you have no sufficient warm clothing in a cool region to protect yourself from cold, practise this Pranayama and you will get sufficient warmth in the body quickly. It purifies the Nadis considerably. It is the most beneficial of all Kumbhakas. Bhastrika Kumbhaka should be specially practised as it enables the Prana to break through the three Granthis or knots that are firmly located in the Sushumna. It awakens the Kundalini quickly. The practitioner will never suffer from any disease. He will always be healthy. The number of exhalations or rounds is determined by the strength and capacity of the practitioner. You must not go to extremes. Some students do six rounds. Some do twelve also. You can practise Bhastrika in the following manner. There is some slight change in the end. Having inhaled and exhaled quickly twenty times, inhale through the right nostril, retain the breath as long as you can do it comfortably and then exhale through the left nostril. Then inhale through the left nostril, retain the breath as before and then exhale through the right nostril. Repeat OM mentally with Bhava and meaning throughout the practice. There are some varieties of Bhastrika wherein one nostril only is used for breathing purposes and in another variety the alternate nostrils are used for inhalation and exhalation.Those who wish to do Bhastrika for a long time in an intense manner should live on Kichadi, and take an enema or do Bhasti in the morning before starting the practice.

Sitali Protrude the tongue a little away from the lips. Fold the tongue like a tube. Draw in the air through the mouth with the hissing sound Si. Retain the breath as long as you can hold on with comfort. Then exhale slowly through both nostrils. Practise this daily again and again in the morning from 15 to 30 times. You can do this either on Padmasana, Siddhasana, Vajrasana or even when you stand or walk.This Pranayama purifies the blood. It quenches thirst and appeases hunger. It cools the system. It destroys Gulma (chronic dyspepsia), Pleeha, inflammation of various chronic diseases, fever, consumption, indigestion, bilious disorders, phlegm, the bad effects of poison, snake-bite, etc. When you are caught up in a jungle or any place where you cannot get water, if you feel thirsty, practise this Pranayama. You will be at once relieved of thirst. He who practises this Pranayama regularly, will not be affected by the bite of serpents and scorpions. Sitali Kumbhaka is an imitation of the respiration of a serpent. The practitioner gets the power of casting his skin and enduring the privation of air, water and food. He becomes a proof against all sorts of inflammations and fever.

Sitkari Fold the tongue so that the tip of the tongue might touch the upper palate and draw the air through the mouth with a hissing sound C C C C (or Si, Si, Si, Si,). Then retain the breath as long as you can without the feeling of suffocation and then exhale slowly through both nostrils. You can keep the two rows of teeth in contact and then inhale the air through the mouth as before.The practice enhances the beauty of the practitioner and vigour of his body. It removes hunger, thirst, indolence and sleep. His strength will be just like that of Indra. He becomes the Lord of Yogins. He is able to do and undo things. He becomes an independent monarch. He becomes invincible. No injury will affect him. When you are thirsty, practise this. You will be relieved of thirst immediately.

Ujjayi Sit in Padmasana or Siddhasana. Close the mouth. Inhale slowly through both the nostrils in a smooth, uniform manner till the breath fills the space from the throat to the heart. Retain the breath as long as you can do it comfortably and then exhale slowly through the left nostril by closing the right nostril with your right thumb. Expand the chest when you inhale. During inhalation a peculiar sound is produced owing to the partial closing of glottis. The sound produced during inhalation should be of a mild and uniform pitch. It should be continuous also. This Kumbhaka may be practised even when walking or standing. Instead of exhaling through the left nostril, you can exhale slowly through both nostrils.This removes the heat in the head. The practitioner becomes very beautiful. The gastric fire is increased. It removes all the evils arising in the body and the Dhatus and cures Jalodara (dropsy of the belly or ascites). It removes phlegm in the throat, Asthma, consumption and all sorts of pulmonary diseases are cured. All diseases that arise from deficient inhalation of oxygen, and diseases of the heart are cured. All works are accomplished by Ujjayi Pranayama. The practitioner is never attacked by diseases of phlegm, nerves, dyspepsia, dysentery, enlarged spleen, consumption, cough or fever. Perform Ujjayi to destroy decay and death.

Surya Bheda Sit on Padmasana or Siddhasana. Close the eyes. Keep the left nostril closed with your right ring and little fingers. Slowly inhale without making any sound as long as you can do it comfortably through the right nostril. Then close the right nostril with your right thumb and retain the breath firmly pressing the chin against the chest (Jalandhara Bandha). Hold on the breath till perspiration oozes from the tips of the nails and roots of the hairs (hair follicles). This point cannot be reached at the very outset. You will have to increase the period of Kumbhaka gradually. This is the limit of the sphere of practice of Surya Bheda Kumbhaka. Then exhale very slowly without making any sound through the left nostril by closing the right nostril with the thumb. Repeat OM mentally with Bhava and meaning during inhalation, retention and exhalation. Exhale after purifying the skull by forcing the breath up.This Pranayama should again and again be performed, as it purifies the brain and destroys the intestinal worms and diseases arising from excess of wind (Vayu). This removes the four kinds of evils caused by Vayu and cures Vata or rheumatism. It cures rhinitis, cephalalgia and various sorts of neuralgia. The worms that are found in the frontal sinuses are removed. It destroys decay and death, awakens Kundalini Sakti and increases the bodily fire

Rhythmical Breathing The breathing in men and women is very irregular. In exhalation the Prana goes out 16 digits and in inhalation only 12 digits, thus losing 4 digits. But if you inhale for 16 digits as in exhalation then you will have rhythmical breathing. Then the power Kundalini will be aroused. By the practice of rhythmical breathing you will enjoy real good rest. You can control the respiratory centre that is situated in medulla oblongata and other nerves also, because the centre of respiration has a sort of controlling effect on other nerves. He who has calm nerves has a calm mind also. If the units of exhalation and inhalation are the same, you will have rhythmical breathing. If you inhale till you count 6 OMs, exhale also till you count 6 OMs. This is breathing in and out in a measured manner. This will harmonise the whole system. This will harmonise the physical body, mind, Indriyas and will soothe the tired nerves. You will experience full repose and calmness. All the bubbling emotions will subside and the surging impulses will calm down. There is another variety of modification of rhythmic breathing. Inhale slowly through both nostrils for 4 OMs; retain the breath for 8 OMs (internal Kumbhaka); exhale slowly through both nostrils for 4 OMs: and retain the breath outside (external Kumbhaka) for 8 OMs.Repeat the above process a number of times according to your strength and capacity. You can gradually increase the duration of inhalation and exhalation after some practice 8 OMs and the period between breaths to 16 OMs. But never try to increase the duration until you are sure that you have power and strength to do so. You must experience joy and pleasure in doing the same. You should not feel any undue strain. Pay considerable attention to keep up the rhythm. Remember that the rhythm is more important than the length of breath. You must feel the rhythm throughout your whole body. Practice will make you perfect. Patience and perseverance are needed.

Pranayama in Savasana Lie down on the back, quiet at ease, over a blanket. Keep the hands on the ground by the side and legs straight. The heels should be kept together, but the toes can remain a little apart. Relax all the muscles and nerves. Those who are very weak can practise Pranayama in this pose while lying on a bedstead. Draw the breath slowly without making any noise, through both nostrils. Repeat the process 12 times in the morning and 12 times in the evening. Chant OM mentally during the practice. If you like you can practise the ‘easy comfortable posture’ also. This is a combined exercise of Asana, Pranayama, meditation and rest. It gives rest not only to the body but also for the mind. It gives relief, comfort and ease. This is very suitable for aged people.

Pranayama While Walking Walk with head up, shoulders back and with chest expanded. Inhale slowly through both nostrils counting OM mentally 3 times, one count for each step. Then retain the breath till you count 12 OMs. Then exhale slowly through both nostrils till you count 6 OMs. Take the respiratory pass or rest after one Pranayama counting 12 OMs. If you find it difficult to count OM with each step, count OM without having any concern with the steps.Kapalabhati can also be done during walking. Those who are very busy, can practise the above Pranayama during their morning and evening walks. It is like killing two birds with one stone. You will find it very pleasant to practise Pranayama while walking in an open place, when delightful gentle breeze is blowing. You will be invigorated and innervated quickly to a considerable degree. Practise, feel and realise the marked, beneficial influence of this kind of Pranayama. Those who walk briskly, repeating OM mentally or verbally do practise natural Pranayama without any effort.

Pranayama During Meditation If you do concentration and meditation, Pranayama comes by itself. The breath becomes slower and slower. You will practise this Pranayama daily unconsciously. When you are reading a sensational story-book or when you are solving a mathematical problem, your mind is really very much absorbed in the subject-matter. If you closely watch your breath on these occasions, you will find that the breath has become very, very slow. When you see a tragical story being enacted in the theatre or a film-show, when you hear a very sad striking news or some glad tidings, when you shed tears either of joy or sorrow, or burst into laughter, the breath is slackened<197>Pranayama comes by itself. In those Yogic students who practise Sirshasana, Pranayama comes by itself. It is obvious from these examples that when the mind is deeply concentrated on any subject, the respiration slows down or stops. Pranayama is being done automatically. Mind and Prana are intimately connected. If you turn your attention to watch the breath on those occasions, it will regain its normal state. Pranayama comes by itself to those who are deeply absorbed in doing Japa, Dhyana and Brahma-Vichara (enquiry of Atman). Prana, mind and Virya (seminal energy) are under one Sambandha (connection). If you can control the mind, Prana and Virya are controlled by themselves. If you can control Prana, mind and Virya are controlled by themselves. If you control the Virya by remaining as an Akhanda Brahmachari without emission of even a single drop of semen for 12 years, mind and Prana are controlled by themselves. Just as there is connection between wind and fire (light), so also there is connection between Prana and mind. Wind fans the fire. Prana also fans the mind. If there is no wind, fire or light gets steady. Hatha Yogins approach Brahman by controlling Prana. Raja Yogins approach Brahman by controlling mind.In this Pranayama you need not close the nostrils. Simply close the eyes if you practise it in a sitting posture. Forget the body and concentrate. If you practise this during walking, just feel minutely the movement of the air that is inhaled and exhaled.

Kundalini Pranayama In this Pranayama, the Bhavana is more important than the ratio between Puraka, Kumbhaka and Rechaka. Sit in Padma or Siddha Asana, facing the East or the North. After mentally prostrating to the lotus-feet of the Satguru and reciting Stotras in praise of God and Guru, commence doing this Pranayama which will easily lead to the awakening of the Kundalini. Inhale deeply, without making any sound. As you inhale, feel that the Kundalini lying dormant in the Muladhara Chakra is awakened and is going up from Chakra to Chakra. At the conclusion of the Puraka, have the Bhavana that the Kundalini has reached the Sahasrara. The more vivid the visualisation of Chakra after Chakra, the more rapid will be your progress in this Sadhana. Retain the breath for a short while. Repeat the Pranava or your Ishta Mantra. Concentrate on the Sahasrara Chakra. Feel that by the Grace of Mother Kundalini, the darkness of ignorance enveloping your soul has been dispelled. Feel that your whole being is pervaded by light, power and wisdom. Slowly exhale now. And, as you exhale feel that the Kundalini Sakti is gradually descending from the Sahasrara, and from Chakra to Chakra, to the Muladhara Chakra. Now begin the process again. It is impossible to extol this wonderful Pranayama adequately. It is the magic wand for attaining perfection very quickly. Even a few days’ practice will convince you of its remarkable glory. Start from today, this very moment.May God bless you with joy, bliss and immortality. PRANAYAMA FOR AWAKENING KUNDALINI When you practise the following, concentrate on the Muladhara Chakra at the base of the spinal column, which is triangular in form and which is the seat of the Kundalini Sakti. Close the right nostril with your right thumb. Inhale through the left nostril till you count 3 OMs slowly. Imagine that you are drawing the Prana with the atmospheric air. Then close the left nostril with your little and ring fingers of the right hand. Then retain the breath for 12 OMs. Send the current down the spinal column straight into the triangular lotus, the Muladhara Chakra. Imagine that the nerve-current is striking against the lotus and awakening the Kundalini. Then slowly exhale through the right nostril counting 6 OMs. Repeat the process from the right nostril as stated above, using the same units, and having the same imagination and feeling. This Pranayama will awaken the Kundalini quickly. Do it 3 times in the morning and 3 times in the evening. Increase the number and time gradually and cautiously according to your strength and capacity. In this Pranayama, concentration on the Muladhara Chakra is the important thing. Kundalini will be awakened quickly if the degree of concentration is intense and if the Pranayama is practised regularly.