Pranayama Flashcards
Moksha
Living in the present moment
Prana
Vital life force energy
Ayama
To expand/regulate/control/exercise the breath
Puraka
Inhalation
Rechaka
Exhalation
Kewal Kumbhaka
Retention. Not dead but not breathing. I.e, sneezing or being shocked
Antar Kumbhaka
Internal retention or the breath
Bahir/bahya kumbhaka
External retention of breath
Diaphragmatic breathing
“Abdominal”
Filling air in lower lobes
Thoracic breathing
Drawing air into the chest. Chest is lifted upwards
Clavicular breathing
Shallow breathing. Filling air in upper lobe/shoulders
Yogic breathing
Diaphragmatic + thoracic + clavicular
Ujjayi pranayama
Tranquillizing
Contracting the glottis
No mudras
Sucking in air through a straw
Ocean sound
Beneficial for thyroid issues
Nadi Shodhana
Tranquillizing
Alternate nostril breathing
Left hand chin mudra, right hand in vishnu mudra
Start and end with left side
Bhastrika
Bellows
Forceful inhalation and exhalation
Both hands in fist, raising elbows up and down
Detoxifies the lungs
3X 20-25 reps
Bhramari
Humming bee breath
4 variations
-no mudra
-closing tragus
-in & out movement of index finger
-6 gates mudra
Kapalabhati
Energizing
Forehead shining
Forced exhalation only
Chin Mudra
Sheetali pranayama
Calming
Rolling the tongue (kaki mudra)
Sheetkari pranayama
Cooling
Hissing breath
Khechari mudra (tongue to dangle thing)
Inhale through teeth
Exhale through nostrils
Good for digestion
Chandra Bhedana Pranayama
Cooling pranayama
Moon piercing
Always inhale through left nostril
Always exhale through right nostril
Surya Bhedana
Sun piercing
Energizing/heating
Inhale through right nostril only
exhale from left nostril only
Good for digestion
Bird Pranayama
Tranquillizing & energizing
increases lung efficiency to max
Yoga Nidra
relaxation
