Ujjayi Pranayama meaning Expanding Power, Success, Triumphant, a process in which the lungs get fully expanded, chest fills up like a proud conquerer. Best to sit up in comfortable position, like Padmasana(Lotus Pose or Half Lotus). Sitting on a folded blanket or firm pillow will help keep spinal column alignment.

• Keep back erect and rigid. Lower the head to the trunk, resting chin in space between collar bones(this is the Jalandhara Bandha).

• Stretch the arms out straight and rest the backs of the wrists on the knees. Join the tips of the index fingers to the tips of the thumbs, keeping the other fingers extended. (This is the gesture of the hand known as Jnana Mudra, the symbol of knowledge. The index finger symbolizes Individual Soul and the thumb Universal Soul. The union of the two creates symbol of Knowledge).

• Close your eyes and look inwards.

• Exhale completely.

• Now take a slow, deep breath deeply in through the nostrils. The passage of the incoming air is felt on the roof of the mouth and makes a sibilant sound that is faintly heard.

• Fill lungs up to the brim, not bloating abdomen in the process. This filling up is called Puraka(inhalation).

• Entire abdomen region is pulled back from root(area below pelvis) to the breast bone towards the spine.

• Hold breath for a second or two, this internal retention is called Kumbhaka.

• Exhale slowly, deeply, and steadily until lungs are completely empty.

• As you begin to exhale, keep grip into your abdomen. After 2-3 seconds of exhaling, relax the diaphragm gradually and slowly. While exhaling passage of outgoing air is felt of the roof of mouth, making an aspirate sound(ha). This exhalation is called Rechaka.

• Wait for a few seconds before beginning again.

• Repeat cycles for 5-10 minutes, eyes closed throughout.

• Lie on floor in Savasana when complete.

  *This is the only Pranayama that may be done day or night.

  **Benifits include: Aerates lungs, Removes phlegm, Gives endurance, Soothes nerves, Tones entire system! Ujjayi w/o kumbhaka done lying down is ideal for those suffering from High Blood Pressure or Coronary troubles.

Surya is the Sun and Bhedana meaning stems from the breaking or passing through. This breathing exercise will Soothe and Invigorate the nerves, Increase digestive Power, and Clear the Sinuses!!!

1. Sit in comfortable position: Padmasana, Siddhasana, or Virasana.

2. Keep back erect & rigid, lowering head to trunk. Rest chin in notch between the collar-bones just above the breast-bone. This is known as Jalandhara Bandha.

3. Stretch the left arm out, resting the back of the wrist on top of left knee, placing fingers into Jnana Mudra.

4. Bend right arm at elbow. Bend the index and middle fingers towards the palm, keeping them passive. Bring the ring and little fingers towards the thumb(in front of your center).

5. Place the right thumb on the right side of the nose just below the nasal bone, the ring and little fingers on the left side of the nose just below the nasal bone, just above the curve of the fatty tissue of nostrils above the upper jaw.

6. Press the ring and the little finger to block the left side of the nose completely.

7. With right thumb, press the fatty tissue on right side so as to make the outer edge of the right nostril parallel to the lower edge of the cartilage of the septum.

8. The right thumb is bent at the top joint and the tip of the thumb is placed at a right angle to the septum.

9. Now inhale slowly and deeply, controlling the closing of the nostril with the tipof the thumb near the nail. Fill lungs to the brim.

10. Then block right nostril, both are now blocked.

11. Hold the breath for 5 seconds, while practicing Mula Bandha

12. Keeping the right nostril completely blocked, open the left nostril partially and exhale through it slowly and deeply.

13. During exhalation, regulate the rhythmic flow of air from the left nostril by adjusting pressure with the ring and little fingers, so that the outer edge of the nostril is kept parallel to the septum. The pressure should be exerted from the inner sides of the tips of the fingers(away from the nails).

14. This completes one cycle, continue with more cycles according to capacity of self,
listen to how you are feeling.

~Savasana

Key notations:

*All of the inhalations are from the right nostril, all exhalations are from left nostril.

**Throughout the process, the passage of air is felt at the tips of the fingers and the thumbs and in the nasal membrane where pressure is being applied. Passage of air makes sound similar to air escaping from a cycle tube. Maintaining this sound is important.

***Eyes, temples, brows, and entire forehead should remain passive, showing no sign of strain.

****Mind is absorbed completely in listening to sound of breath, maintaining slow & even rhythm.

*****Each inhalation and exhalation shall last same length of time, not being forced.

This breathing exercise will help cool your system down(:…great for activating liver! It improves Digestion and relieves excessive thirst. Good for low-grade temperature.

1. Sit in Padmasana-Lotus, Siddhasana-partial Lotus, or Virasana-Hero’s Pose.

2. Keep back erect, head level, and back of hands resting on knees in Jnana Mudra
(index and thumb fingers touch).

3. Open mouth and form lips into an “O”

4. The sides & tip of the tongue touch the teeth, from the molars to the front teeth, should be lifted and curled up. Shape of tongue will resemble a fresh curled leaf about to open.

5. Protrude the curled tongue out of the lips. Draw in the air past the curled tongue with a sound like-ssssa to fill lungs completely. Air is drawn in like through a pipette or a drinking straw. After full inhale, withdraw the tongue and close the mouth.

6. After full inhalation, lower the head, from the nape of the neck to the trunk. Chin should rest in notch between the collar bones and just above the breast-bone. Head is now in Jalandhara Bandha position.

7. Now hold the breath for about 5 seconds, practicing Mula Bandha.

8. Exhale slowly with an aspirate sound-hhuuuuum through the nose as in Ujjayi.

9. This completes one cycle of Sitali Pranayama.

10. Lift the head and repeat the cycle for 5-10 minutes.

Lay down in Savasana~