This article reviews Pranayama and explains:

• The meaning and importance of Pranayama in the practice of Yoga.
• The use of Kapalabhati breathing.
• The use of Ujjayi breathing.
• The 4 main Bandhas and how they can be incorporated into Pranayama practice.

This article assumes the pranayama is performed by a healthy individual. Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.    The editorial content of this article should not be used as a substitute for professional health care or personal instruction. Talk to your doctor before starting any new exercise regime.

Introduction.

Kapalabhati (frontal brain cleaning breath) is the breath of fire or the skull shining breath.  Kapalabhati is an invigorating, energizing, and purifying pranayama and purification technique( of the nasal passage and lungs). As a purification technique,  Kapalabhati  is one of the six purificatory exercises (Kriyas).    Through the rapid succession of sharp expulsions of the breath, the nasal passages are cleaned and purified.

The name Shining Skull comes from the physiological process whereby the cerebral spinal fluid, which changes pressure according to the rhythms of normal respiration, receives a tremendous shift if pressure through the swift and forceful exhalations. This creates a massaging effect on the brain, enlivening every cell and creating an "aura" of light and vitality around the skull.

Instructions.

1. Sit (padmasana, siddhasana siddha yoni asana) comfortably with your spine erect.
2. Take a few deep breaths and relax - allow for a free flow of breath.
3. Inhale and allow your belly to expand.
4. Exhale forcefully through the nostrils by contracting the abdominal muscles and then passively (spontaneous free natural ) allow the inhalation to happen. Repeat this several times slowly (up to 5 times; when this is comfortable can increase to 20).
5. Gradually pick up the pace to find your own rhythm.
6. After each round, exhale completely, holding the breath out briefly. Inhale when needed, holding the breath in briefly. Exhale when ready and repeat or return to normal respiration. 

      Contraindications.

• Pregnancy,
• menstruation,
• pneumothorax
• unmedicated high blood pressure,
• recent surgery, injury or inflammation of the abdominal or thoracic region (colitis, cancer, hernia, active stomach ulcer, emphysema or heart conditions)
• High Blood Pressure
  

Benefits

• It also aids in curing consumption, removes impurities fo the blood, and tones up the circulatory and respiratory systems.
  • Clears out the stale, residual air in the lungs and saturates the cells with oxygen and prana.
  • Releases large amounts of carbon dioxide and toxins, thereby purifying the body.   Persons suffering from asthma will find this very helpful. 
  • Strengthens the diaphragm, the heart and the entire nervous system.
    
• Energizes, revitalizes and recharges the entire system with prana and stimulates cellular metabolism. (great for a pick me up instead of coffee)
• Brings mental clarity and alertness.
• Gives a deep, stimulating massage to the abdominal organs.  The constant movements of the diaphragm up and down act as a stimulant to the stomach, liver and pancreas.
  

Introduction.

Ujjayi Pranayama (Victorious breath), which stretches the breath, warms it before entering the lungs, and helps to build heat in the body. Through this heat, the internal Agni or ‘fire' is stoked, and a powerful healing process is unlocked.

Ujjayi Pranayama is sometimes called the ocean sounding breath. Inhalation and exhalation are both done through the nose. The air is taken into the back of the throat with a constriction of the muscles, resulting in a hissing sound - an ocean sound.   As the throat passage is narrowed the speed of the air passing through it is increased.   This makes the breath long and thin.

Instructions.

1. Sit in a comfortable meditative pose or lie in savasana.
2. Become aware of the natural breathing process and feel the air passing down through the windpipe. Slightly  cntract the region at the back of the throat as you do when you swallow.
3. Inhale and exhale through the nose with the mouth closed.
4. Make the inhalation and exhalation long, deep and controlled.
5. Practice full yogic breathing and concentrate on the sound.
6. Begin practicing for 3 minutes and progressively work your way up to 10 minutes.
7. Practice as above, but fold the tongue back so that the tip of the tongue presses the back of the soft palate on the roof of the mouth.
8. As you inhale say “sa” to yourself and as you exhale say “ha.” Repeat ten times.
9. Inhalation and exhalation should be of equal duration, smooth and relaxed.
10. Notice your mind wandering as you practice breathing and keep bringing your mind back to  the breath.
11. Focus on the exhalation. Notice where your breath normally stops. Increase the fullness of the exhalation.

Beginners Note: While this Pranayama is done through the nose, but it is helpful for beginners to begin practicing breathing through the mouth. To make the ocean sound, whisper the syllable "ha," feeling the contraction in your throat.  Then keep this contraction engaged on the inhalation and exhalation. After a couple of breaths try to close the mouth, breathing through the nose while still making the ocean sound in your throat.     Also for  beginers it is common to emphasize the exhalation but eventually the goal is to have an equal inhalation and exhalation.

Contraindications.

• If you feel dizzy or light-headed stop for a few minutes then resume.  Perhaps spend shorter amounts of time practicing this breath.
  

Benefits

• Calms the mind and the body 
• The breath becomes a focal point which increase concentration 
• Meditation practice become easier to concentrate 
• Stimulates Circulation and metabolism 
• Increases prana 
• Increases sense
• stimulates olfactory glands 
• Lungs absorbs oxygen more completely by opening the alveoli in the lungs. 
  

Introduction

Bandhas are higher level practices which activate the Kundalini (pure energy) and proceed from the foundation in the Asanas and Pranayama (fixed postures and regulated breathing).  

There are three muscular locks  (bandhas), that are engaged throughout the practice to prevent the dissipation of, and direct the flow of prana in the body, and convert it into spiritual energy.  These are internal energy locks which direct the prana, or life force, up the spine, rather than allow it to escape downwards as it normally would.

• Jalandhara bandha prevents prana from escaping the upper
  body.
• Uddiyana bandha forces prana up the shushumna nadi.
• Mula bandha, when engaged, prevents apana escaping from the lower body and draws it up to unite with prana.
  

The fourth bandha is called maha bandha and is the combination of all three bandhas.

Beginners note. To learn the bandhas you have to work with a teacher. This is the only way of ensuring that you can learn these techniques safely and correctly.  Bandhas take some time to tune into and be conscious of during practice. 

According to TKV Desikachar, you should introduce bandhas in pranayama only after acquiring the ability to establish a breathing ratio and maintain it easily for twelve breaths. You can then gradually introduce the bandhas, build them up step by step, then taper off gradually and finish the pranayama practice with simple breathing. He emphasises that "We intensify our practice until we make progress in the preceding step, practicing patiently without forcing the body or the breath."

When you are ready to start, it is good to try at least to be aware of -and if possible lightly engage- the perineum area - the base or gross level of Moola bandha, and bring the navel  in & back against the lower spine – Uddiyana bandha. Bandhas are subtle, and with use only get more so, until they are merely energetic/psychic contractions.  Jalandhara bandha is used in specific poses such as salamba sarvangasana (shoulderstand), in several cooling down poses, and in meditation/breathing techniques to help contain prana and protect the brain from the pressure that can arise in other pranayama, bandha and asana practice.

This article assumes the Bandhas are performed by a healthy individual. Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.    The editorial content of this article should not be used as a substitute for professional health care or personal instruction. Talk to your doctor before starting any of the bandhas.    In particular, without supervision by qualified yoga teacher, Bandhas should not be performed by people suffering from high or low blood pressure, heart conditions, stroke, hernia, stomach or intestinal, ulcer, and those recovering from any visceral ailment should avoid this practice.  Pregnant women should not attempt this practice.

Jalandhara bandha prevents prana from escaping the upper body.   Jalandhara bandha is the water pipe lock. It binds the network of subtle energy channels.   In pranayama, there is a possibility of increasing the blood pressure and accordingly achieving Jalandhar Bandha during pranayama can help control blood pressure and protect the brain.

Engaging Jalandhara bandha is useful for alleviating diseases of the throat. It also improves the quantum of prana in the thoracic region. By pressing the chin to the chest, prana is captured,  preventing it from escaping the upper body. Many major nerve fibers pass through the neck; when jalandhara bandha is performed it exerts pressure on them and the flow of nervous impulses to the brain is restricted. These impulses collect in the cervical plexus, and when the bandha is released they flood into the brain. The force of these impulses helps to activate higher centers in the brain, those that function with creativity and intellect.

Jalandhara bandha positions the torso in such a way that the spine is held erect. This makes it easier for the prana to move the flame toward the rubbish that needs burning.

The Upward Flying Bandha. 
While performing Uddiyana bandha, the muscle of the diaphragm is stretched in upward direction; hence this bandha is termed as Uddiyana Bandha (Upward flying)

Uddiyana Bandha strengthens the digestive fire and tonifies the body's energetic core, focusing on the navel.   The abdominal organs are massaged, toned and purified and the adrenal glands are balanced by the abdominal contraction.  Uddiyana Bandha it can be combined with Nauli shatkarma. Uddiyana Bandha is also be combined with Mula and Jalandhara Bandas to create the great lock, Maha Bandha.

The diaphragm is moved to a great extent in this bandh, hence the muscles of the diaphragm get well exercised and this movement also helps in the regular breathing and pranayama practice

Uddiyana Bandha is said to be indispensable for the study of pranayama. The air pressure resulting in pranayama is regulated in proper direction due to the position of this bandha.  Also uddiyana bandha raises the rubbish that needs burning up toward the flame.

The Bandha works the solar plexus. The solar plexus is located just back of the pit of the stomach on either side of the spinal column. The name “solar” is well bestowed upon this major nerve plexus, as it radiates energy to all parts of the body. According to the yogic texts it is the great storehouse of prana, the manipura chakra.

Rod has undertaken teacher training at the Australian Institute of Yoga Therapy (CAE) and is a member of the Yoga Teachers Association of Australia (YTAA).

Rod Hutchings offers both corporate  and private yoga lessons throughout Melbourne, Victoria.  Rod’s day job is internet development/consulting and web hosting work.  Rod is keen to help other Yoga teachers with limited budgets share their story/ promote their teaching online.