Victory Breath Ujjayi Pranayama

PRANAYAMA EXERCISES
Three-Part Breath Dirga Pranayama

The 3 part breath or complete breath is nourishing, calming and relaxing. Dirga Pranayama is called the three part breath because
you are actively breathing into three parts of your abdomen. The first position is the low belly (on top of or just below the belly
button), the second position is the low chest (lower half of the rib cage), and the third position is the low throat (just above the top
of the sternum). The breath is continuous, inhaled and exhaled through the nose. The inhalation starts in the first position, the low
belly; then moves to the second position, the low chest; then to the third position, the low throat. The exhalation starts in the low
throat, moves to the low chest, and finishes in the low belly. Rest your hands on the individual positions to feel the breath rising and
falling through each position. When you start practicing, you may want to individually isolate the movement in each position, using
the hands. When you have a good feel for the breath moving in and out of each position, practice without the hands. Eventually
relax the effort of the Pranayama and breathe into the three positions gently, feeling a wave of breath move up and down the torso.

Victory Breath Ujjayi Pranayama
The victory or ocean sounding breath is focusing, grounding, and aids in concentration. Ujjayi Pranayama is called the ocean
sounding breath because you make an ocean sound by contracting the glottis with the inhalation and exhalation. This Pranayama is
done through the nose with the contraction engaged on the inhalation and exhalation. To make the ocean sound, draw air in
towards the back of the throat. As you exhale, press air towards the roof of the mouth. Repeat, feeling the ebb and flow of the tide.

Alternate Nostril Breath Nadi Sodhana Pranayama
Alternate nostril breathing is balancing, calming, anti-anxiety, and very relaxing. Place the right hand in Vishnu Mudra (forefinger
and middle finger bent towards the palm; thumb, ring, and pinkie in the air). To do one round: close off right nostril with the thumb
and inhale into the left nostril; close left nostril with ring and pinkie fingers, open the right nostril and exhale through the right, then
inhale into the right nostril; close the right nostril, open the left, and exhale through the left nostril. Continue, doing 5-20 rounds.
Lunar breathing circles in through the left & out through the right to cool/calm the body. Solar breathing is the opposite to energize.

Shining Skull Breath Kapalabhati Pranayama
The breath of fire or the skull shining breath is invigorating, energizing, and purifying. Kapalabhati is a very active, forced exhalation
with a passive inhalation. To exhale, the belly quickly pumps into the spine forcing the air out of the nose (like trying to blow out a
candle through you nose). Place a hand on your belly to feel the belly actively pumping. Play with the tempo (45-60 exhalations/30
seconds), but keep a steady rhythm. Start with 2-3 rounds of 10 exhalations, and gradually increase the exhalations if comfortable.

Bee Breath Bhramari Pranayama
The bee breath soothes the nerves and calms the mind. Inhale through both nostrils, taking a slow deep breath in. Exhale through
both nostrils using the throat to make a soft "eeee" sound, like the buzzing of a bee. Do 5-10 rounds, making the buzzing bee noise
louder as you progress, but do not strain. Variation Block off the right nostril with the thumb using visnu mudra (as in nadi sodhna
pranayama) and inhale through the left nostril using Ujjayi pranayama. Exhale through the left nostril using the throat to make a soft
"eeee" sound, like the buzzing of a bee. Block off the left nostril and repeat on other side, practicing for 5-10 rounds.

Hissing Breath Sit Cari Pranayama
The hissing breath cools the body and calms the mind. Curl the tongue touching the roof of the mouth as far back as you can to the
soft pallet. As you inhale clench the teeth together and slightly part the lips making a hissing "ssss" sound. Exhale through both
nostrils. Repeat 5-10 times. Contraindication Use this pranayama only if there is obvious excess heat in the body. Do not use if the
body feels cold, and practice with caution in wintertime.

Victory Breath Ujjayi Pranayama

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PRANAYAMA EXERCISES

Three-Part Breath Dirga Pranayama

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