Pranayama, How to Do
Swami Sivananda, "Pranayama is an exact science. It is the fourth Anga or limb of Ashtanga Yoga. —“Regulation of breath or the control of Prana is the stoppage of inhalation and exhalation, which follows after securing that steadiness of posture or seat.” This is the definition of Pranayama in the Yoga-Sutras of Patanjali.
"I will show you the four easy and important exercises in Pranayama. The first is easy: Sukh Purak Pranayama: you can practise it even lying down in bed. Draw the air through both nostrils as long as comfortable; retain it as long as comfortable, and breathe out.
The next Pranayama is the Sandhya Pranayama or the Anuloma-Viloma Pranayama: draw the air through the left nostril, retain it and exhale through the right nostril; then, draw the air through the right nostril, retain it and exhale. This constitutes one round of Pranayama. The ratio between Purak (inhalation), Kumbhak (retention) and Rechak (exhalation) is expected to be 1:4:2. But in the beginning you need not bother yourself about this. When you become an expert, the ratio will come by itself. During retention of breath particularly repeat your Ishta Mantra. This is more effective. This will fill you with divine energy.
Bhastrika is rapid exhalation and inhalation. It is like blowing of the bellows. Even one round of Bhastrika will invigorate you, within a few seconds.
If you practise all the Pranayama for a considerable time, Kevala Kumbhaka will come of its own accord. Kevala Kumbhaka is Kumbhaka without Puraka and Rechaka --- retention of breath, without inhalation and exhalation.
(pg. 11, 49 The Science of Pranayama by Swami Sivananda)
(pgs. 21-22, Yoga Samhita by Swami Sivananda)
The next Pranayama is the Sandhya Pranayama or the Anuloma-Viloma Pranayama: draw the air through the left nostril, retain it and exhale through the right nostril; then, draw the air through the right nostril, retain it and exhale. This constitutes one round of Pranayama. The ratio between Purak (inhalation), Kumbhak (retention) and Rechak (exhalation) is expected to be 1:4:2. But in the beginning you need not bother yourself about this. When you become an expert, the ratio will come by itself. During retention of breath particularly repeat your Ishta Mantra. This is more effective. This will fill you with divine energy.
If you practise all the Pranayama for a considerable time, Kevala Kumbhaka will come of its own accord. Kevala Kumbhaka is Kumbhaka without Puraka and Rechaka --- retention of breath, without inhalation and exhalation.
(pg. 11, 49 The Science of Pranayama by Swami Sivananda)
(pgs. 21-22, Yoga Samhita by Swami Sivananda)
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