Pranayama

Question 1

Ujjayi Breath

Answer 1

Pretend to fog mirror
Ocean sound
Engage Jalandhara Bandha

Question 2

Three part breathing

Answer 2

Belly - ribs - heart inhale
Retain
Heart - ribs - belly exhale
Retain
Repeat
Hold hands on stomach
Ujjayi breath with this

Question 3

Nadi Shodhana

Answer 3

Alternative nostril breathing

Always start left nostril
Right hand - thumb and ring fingers on nostrils. Middle finger third eye

Beginners - no retention
Start with this at beginning of class

Question 4

Retention

Answer 4

Never with pregnant women

Question 5

Kapala Bhati

Answer 5

Breath of fire

Inhale / exhale fully
Inhale to belly button
Exhale rapidly, pump energy up body
Exhale fully when body ready

Hands on belly or knees
Slower breath harder

Question 6

Agnisara Dhauti

Answer 6

Fire wash

Stand up hands on thighs (on knees if flexible)
Inhale
Lions breath exhale - empty
Pull stomach to spine and pump in and out (breath out)

Question 7

Ashvini Mudra

Answer 7

Horse Mudra

Inhale, hold breath
Squeeze and release pelvic floor muscles
As long as you can hold breath
Bubbles of energy up spine

Women - vaginal muscle holding pee
Men - perineum in between anus and penis muscle to hold erection, blood and peeing

Question 8

Nadi shodhana rounds

Answer 8

20 in and out
X 3

4 count inhale/exhale beginners
8-10 count inhale/exhale advanced

Question 9

Kapala Bhati rounds

Answer 9

20-25 rounds
X 3
Focus on exhalation

Question 10

Agnisara Dhauti rounds

Answer 10

Beginners 8 times
X 4

Advanced 10 times
X 4

Question 11

Ashvini Mudra rounds

Answer 11

2-4 rounds

Question 12

Bhramari

Answer 12

Bee humming
Hands over face and ears
Inhale lift chin
Hum

Question 13

Bhramari

Answer 13

Bee humming
Hands over face and ears
Inhale lift chin
Hum

Question 14

Bhramari

Answer 14

Bee humming
Hands over face and ears
Inhale lift chin
Hum