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Pranayam - art of breathe


Pranayam is the art of breathe. Prana is managed and directed via breathing. Pranayam helps to keep the blood clean, and the blood in his turn keeps calm the nervs, brain, spinal cord, heart muscles, raises their workability. Pranayam strengthens the human, raises his bio activity, resistability, better understanding and makes better memory.  Pranayam includes methods, teaching the breathing management and develops capacity to supervise and control feelings and passion.

Pranayam not only helps in body rejuvenation, but also prolongs the life duration. Jogins have developed different breathing techniques which feed and strengthen the body.

Wrong breathing may cause many mental and pfisical problems.

In order to review pranayam one should know some terms.

1.      Pranayam should be done under supervison of the master;

2.      While doing pranayam one should clearly understand that the breathing cicle is controlled by human sense. At the same time sense should be calm and not stressed, conscious and consecutive, able to manage/supervise, and control the whole breathing cicle;

3.      One should know the role of mudras and bandhas;

4.      Pranayam is recommended to do in nature, in fresh and clean air;

5.      Pranayam should be done with empty stomach.   


Mudra: is a sanscrite word and means seal or lock. Mudras are combinations of bodie’s, hands and fingers, which control the body entry’s. With the help of these combinations mudras react on inner organs, treat and improve one's health.

Bandha: means dependence, connection.

In pranayam the vital energy: prana is compared with electric current, and body with electric/power station. Station should be OK in order the energy to flow and directing to be continuos, otherwise the nadies and therefore health will be injured. While doing pranayam one should respect certain preconditions:

·        Close eyes, but don’t press eyelashes, the inner view direction on the heart. When the inner view direction is inside one understands the body’s inside process more clearly;

·        Open eyes rarely, in order to check and correct the body posture;

·        Hearing should be sensitive and concentrated on feelings arising from inhale and exhale;

·        Concentration on skin feelings, since the negative things are coming out via skin;

·        Use bandhas, in order not to lose vital energy, and to allow energy to flow without any obstacles and safely to respective organs/parts of the body.

Before moving to breathing exercises we will present and explain some main bandhas without which it’s impossible to do pranayam, otherwise in one’s body will took place processes injuring the nervous system. Correct performance will give one high results and treatment from many deseases.


Jalandara bandha: means net, circle.


1.      Sitting posture - sitasana. Body position comfortable, vertebrae and head strait, chest opened (or simply sit on a chair).    

2.      Without stressing the neck muscles, hold down head in order the chin to touch the upper part of the chest, tounge should touch the palate. It’s not recommended to press the throat or turn head in this position.

3.      Chin, solar plexus and button should be on the same strait line. Keep the body relaxed, from the forehead, face muscles up to neck, shoulders, chest, stomach, waist and legs.


Due to this exercise are cleaned the breathing routes, mainly nose holes, blood and prana operation in the heart and body, in endocrine gland (which are situated in neck part) and head are regulated.  

Jalandara bandha relaxes the human mental substance, and cold and hot energies are not mixed. If pranayam is done without this exercise then in heart, head, ears and eyes the blood pressure will raise and one can feel vomiting and vertigo. 


Udiana bandha: means flight.


Due to this exercise prana goes from the lower part of abdomen to head. Diaphragm (in abdomen) is stressed to chest at the same time raising and pressing to vertebrae the inner organs in abdomen. Beginners should do this exercise in standing position and after learning in sitting position with pranayam.  



1.      Position – tadasana. Legs on the width of shoulders and knees slightly bended;

2.      Hands on  thigh, slightly higher the knees;

3.      Head down, like in Jalandhara banda;

4.      Deep inhale and quick exhale all the air in the lungths;

5.      Stop the breath, waist and abdomen part, and all the inner organs in that part raised up and stuck to vertebrae. Stretch vertebrae between the waist and chest. All organs keep in upper position and stucked to vertebrae. Pull the stomach back to vertebrae and up. Back strait, without raising head and relaxing the inner organs. Keep in this position 10-15 seconds, later this period may be extended.

6.      Relax waist muscles, then bring abdomen and body to starting position. Without raising head do inhale and exhale. If the chin is raised earlier then one will feel stress in forehead and in heart parts. Do inhale and exhale a few times then repeat the exercise 4-6 times.

7.      This exercise in the beginning should be done under supervison of the master;


A few important notes:

1.      This exercise should be done with empty stomach;

2.      Only after the air is out one should pull stomach back and up;

3.      Don’t do breathing if the stomach/abdomen is not fully relaxed and returned to starting position.


Positive influence.

If used regularly the process of aging will slow up, diaphragms, inner and sexual organs are trained, heart muscle is massaged and therefore heart ritm, inner organs and gastrointestinal digestion functions are regulated.


Mula bandha: means route, foundation.

 During this exercise is trained the lower part of waist, perineum and sexual organs, formation of feeling of lower pump and training.



1.      From the sitting or standing position stretch up perineum, sexual organs and anus;

2.      Keep in this position 6-9 seconds, relax that part and concentrate on the feeling of warmness in perineum;

3.      Rest a few seconds and then repeat the exercise 4-6 times;

4.      This exercise may be done after inhale keeping the breath and also after exhale keeping the breath.


Breathe Art


Puraka means inhale, Rechaga exhale and Kumbakha breath stoppage.


Full breathe


1.      Sit on a chair or in the position sitasana and do Jalandhara bandha;

2.      Concentration on the middle part of the heart and button;

3.      Stay a few seconds in this position and then start breathing by nose, at the same time concentration on the button region;

4.      Slowly open and extend the chest, and feeling the air flow without stopping the breathe move the air from the lower part to upper part of the abdomen, then the lower middle and upper part of the lungths;

5.      During the breathe feel how the air is filling into body;

6.      Make wider the ribs and the upper part of the chest;

7.      Breathe is smooth and soft;

8.      Shoulders are relaxed and down.


Should occur a feeling like how the water poured is sucked in the soil. Prana should be sucked in the lungths and body far parts step by step.


Few important notes:

1.      Eyes are closed and relaxed and inner view is active;

2.      Tounge touches the palate without touching teeth;

3.      Throat is relaxed;

4.      During the inhale eyes may go up, avoid this;

5.      Keep the ears, face muscles, forehead and skin relaxed.


Breathing is like a glass which is slowly filled by water.



1.      Start the exhale immedieatly after inhale;

2.      Exhale is done smoothly and softly, little by little relaxing upper part of the chest, then mid part and after the lower part;

3.      Let the used air flow out of the body smoothly.


During the full breathe inhale and exhale should be done in consecutive order and relaxed and non stopped. Beginners should do this ecercise 10-15 minutes. It’s good to do in the morning during or before the sunrise or in the evening during or before the sunset. May be done in standing or sitting positions, and after one has learned – during the walk.


Breath stoppage.

 There are two types of breath stoppages:

1.      Breath stoppage between the inhale and exhale;

2.      Breath stoppage between the exhale and inhale.




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