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1. SAHITA
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“Combined”
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There are two types of sahita pranayama:
“with seed” (sagarbha) and “without
seed” (nirgarbha).
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Levitation; cures diseases; Shakti
awakened; calmness, bliss of mind;
exaltation of mental powers (e.g.
clairvoyance).
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Seed is the sacred syllable OM (as AUM).
IN through (L) nostril (with letter A):
contemplate Brahma, rajas, red. At the
end of IN, before RET, perform uddiyana-
bandha. Then RET (with the letter U):
contemplate Hari, sattva, black. EX
through (R) nostril (with the letter M):
contemplate Shiva, tamas, white. Then
repeat this process, switching nostrils for
IN/EX.
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Same as sagarbha, but without recitation
of sacred syllable.
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2. SURYA-BHEDA
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“Sun-piercing”
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IN through (R) nostril. RET with JB: hold
so long as “the perspiration does not
burst out from the tip of the nails and the
roots of the hair” (Gheranda). EX through
(L) nostril.
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Destroys decay and death; awakens
Kundalini shakti; increases body
fire (Gheranda); cleanses the brain,
sinuses (Svatmarama).
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3. UJJAYI
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“Victorious”
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IN through both nostrils (with
ajapa-mantra), fill the space between the
heart and the throat (to the tips of the
lungs). RET the breath in the mouth with
JB. EX through (L) nostril.
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Destroys decay and death; never
attacked by: phlegm and nervous
diseases, indigestion, dysentery,
consumption, cough, fever,
enlarged spleen. ALTERNATE: EX
through both nostrils.
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4. SITKARI
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“Making the
[sound] sit”
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Described by Svatmarama. Similar to #5
below. Purse the lips (as if sipping from a
straw) and touch the tongue to the lips.
“Sip” the breath through the mouth on
the IN, RET for as long as possible, then
EX through both nostrils.
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Become “next to the God of Love
(Kama) in beauty” (Svatmarama);
removes heat, hunger, indolence,
sleep, thirst.
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5. SHITALI
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“Cooling”
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Imitation of the breathing of a serpent.
Curl the tongue and protrude it through
pursed lips (kaki-mudra). IN through
mouth with a hissing sound. Fill the
abdomen slowly and RET a short time;
then EX through both nostrils. Repeat
15-20 times. The tongue protrudes
further in Shitali than in Sitkari.
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“Giver of bliss”; free from
indigestion, phlegm, and bilious
disorders; purifies blood; cools
system; quenches thirst, appeases
hunger.
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6. BHASTRIKA
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“Bellows”
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EX until pressure is felt on the heart,
throat, head. Slowly draw in air through
both nostrils with a hissing sound and
expand abdomen, then “throw it out
quickly” (Gheranda). Three cycles of 10-
20 times each (in the morning and
evening). Each cycle concludes with a
deep IN, long RET, and deep EX. Then
take a few normal breaths.
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Purifies energy channels (nadis);
never suffer from any disease;
stimulates gastric fire; kundalini
rises quickly, pierces the three
“knots” (granthi) in sushumna (i.e.
Brahma, Vishnu, Rudra), which
allows the prana to ascend
sushumna (Svatmarama).
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1. At the end of the cycle, IN through (R)
nostril, RET, EX through (L) nostril, then
reverse.
2. Use only one nostril for the bellows,
e.g. just the (L) nostril. Inhale through
the right nostril “when fatigue is
experienced” (Svatmarama).
3. Use alternate nostrils for the bellows,
e.g. first the (L), then the (R).
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7. BHRAMARI
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“Bee”
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ACCORDING TO GHERANDA: In a quiet
place “past midnight,” close the ears with
the hands. Listen to the sounds in the
right ear. Listen for: crickets, lute,
thunder, drum, beetle, bells, gongs,
trumpets, etc. The last sound heard is
the “unstruck” (anahata) sound rising
from the heart. In this sound is Light, and
in that Light the “mind should be
immersed.” ACCORDING TO
SVATMARAMA: IN rapidly through both
nostrils with the sound of a male bee;
RET; EX with the sound of a female bee.
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Success in samadhi; indescribable
happiness.
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8. MURCHHA
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“Fainting”
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ACCORDING TO GHERANDA: Fix
consciousness in the space between the
two eyebrows, join the mind (manas) with
the soul (atman).
ACCORDING TO SVATMARAMA: IN through
both nostrils; at the end of IN, do JB, RET
breath for as long as possible (until you
feel like fainting); EX slowly through both
nostrils.
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Acquire the bliss of yoga.
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9. PLAVINI
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“When the belly is filled with air and the
inside of the body is filled to its utmost
“Floater”with with air, the body floats on
the deepest water, like the leaf of a
lotus” (Svatmarama).
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10. KEVALI
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“Absolute”
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ACCORDING TO SVATMARAMA:
Pranayama is of two general types: with
inhalation and exhalation (sahita), and
without inhalation and
exhalation (kevali). Kevali is simply
“confining the air with ease,” without
“Alone” inhalation and exhalation.
ACCORDING TO GHERANDA: “When the
full length of the wind is all confined in
the body, nothing being allowed to go out,
it is Kevala Kumbhaka. . . .There are no
regular Rechaka and Puraka in this
process. It is only (Kevala) Kumbhaka. By
inspiring air by both nostrils, let him
perform Kevala Kumbhaka. On the first
day, let him retain from one to sixty-four
times.
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“He who knows Pranayama and
Kevali is the real Yogi” (Gheranda).
“There is nothing in the three
worlds which may be difficult to
obtain for him who is able to keep
air confined according to pleasure,
by means of Kevala Kumbhaka”
(Svatmarama).
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