sandeyeAdvanced breathing techniques: Using the Bandhas
January 30th 2008 20:39
Although I do not personally practice any of the following Pranayama techniques - due to my preferring not to use single-nostril procedures - I have on occasion added the Bandhas to my session in conjunction with basic breathing exercises. The following are more regular suggestions for their use, listed at three differing printed sources.
Ujjayi is performed by inhaling deeply via the nose, whilst partially closing the glottis. As you hold the breath inside, perform Jalandhara and Moola Bandhas. (see previous post) On release of these locks, exhale through only the left nostril. Once you have practiced this 5-8 times on several occasions and feel comfortable with it, try to perform it10-20 times within your Pranayama practice.
Surya Bheda is done by inhaling solely through the right nostril. You then close both nostrils, using the Vishnu Mudra. (explained in a previous post) Holding your breath, perform the Jalandhara lock. On release of the Bandha, exhale through your left nostril. Starting with between 8 and 12 rounds, try to build up to 30-40 when you have gained more experience.
Bhastrika is more complicated and is therefore best performed under personal instruction, or after having read several different guides rather than just one. The aim is to rapidly pump the lungs as if using a pair of bellows - which is actually what the word Bhastrika refers to. Try 6-10 pumpings, followed by performing both Moola and Jalandhara Bandhas on a hold. Next, exhale through only the right nostril and then perform the Uddiyana lock. Repeat this sequence 3-5 times. Increasing step by step, work on this sequence until you are able to perform 80-100 pumpings and 4-8 rounds.
Ujjayi is performed by inhaling deeply via the nose, whilst partially closing the glottis. As you hold the breath inside, perform Jalandhara and Moola Bandhas. (see previous post) On release of these locks, exhale through only the left nostril. Once you have practiced this 5-8 times on several occasions and feel comfortable with it, try to perform it10-20 times within your Pranayama practice.
Surya Bheda is done by inhaling solely through the right nostril. You then close both nostrils, using the Vishnu Mudra. (explained in a previous post) Holding your breath, perform the Jalandhara lock. On release of the Bandha, exhale through your left nostril. Starting with between 8 and 12 rounds, try to build up to 30-40 when you have gained more experience.
Bhastrika is more complicated and is therefore best performed under personal instruction, or after having read several different guides rather than just one. The aim is to rapidly pump the lungs as if using a pair of bellows - which is actually what the word Bhastrika refers to. Try 6-10 pumpings, followed by performing both Moola and Jalandhara Bandhas on a hold. Next, exhale through only the right nostril and then perform the Uddiyana lock. Repeat this sequence 3-5 times. Increasing step by step, work on this sequence until you are able to perform 80-100 pumpings and 4-8 rounds.
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