PRANAYAMA SAMHITA A Pranayama Compendium of Neglected, Little Known, or Forgotten Breathing Exercises of the Hatha yogis There is no other method for controlling the mind and realizing the self except by controlling the prana breaths ... There is no other method to control prana breaths except by yoga sadhana (i.e., pranayama). From Bija Yoga (Seed of Yoga, 74-75) PRIMARY TEXT CONSULTED: KP: Kumbhaka Paddhati (Path of the Water Pot) by Raghuvira SUPPLEMENTARY TEXTS: GS: Gheranda Samhita (Gheranda’s Compendium) HRA: Hatha Ratna Avali (String of Jewels on Hatha) by Shrinavasa HSC: Hatha Sanketa Candrika (Moonlight on the Conventions of Hatha [Yoga]) by Sundaradeva HTK: Hatha Tatva Kaumudi (Moonlight on the Principles of Hatha [Yoga]) by Sundaradeva JP: Joga Pradipika by Jayatarama ShanU: Shandilya Upanishad (Shandilya’s Secret Book) VS: Vasishtha Samhita (Vasishtha’s Compendium) YCU: Yoga Chudamani Upanishad (Secret Book of the Crown Jewel of Yoga) YRah: Yoga Rahasya (Secret Yoga) INTRODUCTION This is a compendium of neglected, little known, or forgotten breathing exercises of the Hatha yogis. The base material is taken from the Kumbhaka Paddhati (published by the Lonavla Yoga Institute, India), and supplemented by the texts listed above. ENTRY FORMAT: ENGLISH NAME sanskrit name
description of technique (aka: also known as, other names, if any); BENEFITS (if any listed)
KEY ABBREVIATIONS: IN = inhale B = bandha
EX = exhale K = kumbhaka
R = right nostril L = left nostril > = next phase <> = alternate IN /EX
PRACTICE CATEGORIES Inhale through open nostrils/exhale variously Inhale nostrils partially closed Inhale/exhale through one nostril Inhale/exhale through same nostril Inhale/exhale through alternate nostrils Inhale/exhale through mouth Hold breath at/move breath to specific areas in the body Exercises with major vayus Exercises with the minor vayus Other visualizations DEFINITION OF KUMBHAKA The word kumbhaka derives from kumbha: “jar, pitcher, waterpot, ewer, small water-jar” (ka is an affix added here
to express similarity; i.e., kumbhaka literally means “like a pot” or “pot-like”). Kumbhaka has two meanings. Specifically it names one of three breathing phases generally said to comprise pranayama: puraka, “filling, completing, satisfying” (from pura, “filling”), i.e., inhalation; recaka, “emptying, purging” (from reca, “emptying”), i.e., exhalation; and kumbhaka, “pot.” The “pot” referred to in this sense is the torso (or lungs). The analogy is that just as a clay pot holds water, the torso “pot” holds air; in this context, kumbhaka means breath retention. There are actually two varieties of breath retention, Interior (abhyantara), in which the inhale is held in the torso, and Exterior (bahya), in which the breath is held “outside” the torso after exhale; so to be precise, pranayama consists of four phases: inhale, inner retention, exhale, outer retention. More generally however, which at times can be somewhat confusing, kumbhaka refers to pranayama itself, which indicates that traditionally among the three phases, kumbhaka is considered most important. Kumbhaka is said to have six limbs (sadanga): mula bandha, puraka, jalandhara bandha, kumbhaka, uddiyana bandha, and recaka. In addition, kumbhaka has two basic categories: Supported (sahita) and Isolated (kevala). Supported in turn has two categories: Embryo-less (agarbha or nigarbha), which means the practice includes neither mantra nor meditation; and Embryo (sagarbha), which means the practice includes either or both mantra and meditation. There are then six varieties of Embryo: Smokey (sadhuma), Smokeless (vidhuma), XXX (sajvala), Tranquil (prashanta), Marked (salakshya), and Unmarked. MEASURE (matra) Another common technique of pranayama is Measure (matra), the use of particular ratios between inhale, retention, and exhale. The most common variety of Measure ration is 1:4:2; i.e., for every one count of inhale are four counts of inner retention and two counts of exhale. This ratio is said to generate heat with concentration on the navel; increase the flow of nectar with concentration on svadishthana cakra; and relieve indigestion with concentration on muldhara cakra. Another ratio mentioned in the KP is 1:2:1. The YCU (103) recommends a very odd ratio: 6:8:5, which it names Making OM (omkara) pranayama. INHALE THROUGH OPEN NOSTRILS/EXHALE VARIOUSLY PLEASANT GOING vama gati
IN both nostrils “with noise” > hold > EX both nostrils (aka: FOUNDATION GOING, vartma gati). BENEFITS: overcome hunger, thirst, sleep; achieve levitation (from HSC). SUGGESTED MEDITATIONS during IN: on HAMSA (from HTK 10.31); on bija (seed) syllable VAM CONQUEROR IN both nostrils “causing a sonorous sound at the root of the throat” > hold ujjayi until sensation felt to “tip of hair and nails” > EX L. BENEFITS: removes disorders of phlegm, dropsy, phlegmatic disorders of the throat, morbidity of the nadis, vitiation of humors in the body constituents (dhatus), stimulates gastric fire MUSICAL INSTRUMENT? gada (aka: shri gada)
IN both nostrils > hold > EX R. BENEFIT: strengthens practitioner
BODY CHAIN? IN both nostrils > hold > IN both nostrils > hold > repeat IN to capacity > svanga shrinkhla then hold > then EX both nostrils > hold > EX both nostrils > hold > repeat to completion of EX. Should not be practiced without hamsa vedha? ABSOLUTE kevali
IN both nostrils > hold, mentally recite so’ham 15 times/minute > EX both nostrils (from GS)
UNTRANSLATED trataka
sit in Fortunate (bhadra) > turn tongue upwards > IN both nostrils > hold > EX both nostrils > adopt all bandhas. BENEFIT: purifies nadis (from JP 5.491-493)
POT KING kumbharaja
IN both nostrils forcefully > hold to capacity
BELLOWS bhastrika
three versions in KP, a fourth from commentary on HP 2.64
1) 2) 3)
4)
rapidly IN <> EX both nostrils (like the “bellows of an iron smith”) until tired > then IN R > hold with jalandhara B > EX L MIDDLE BELLOWS: close L nostril, IN R > quickly close R, EX through open L > repeat several times, alternating between L and R > then IN R > hold with jalandhara B > EX L INTERIOR BELLOWS two versions a) rapidly IN <> EX both nostrils until tired > then IN R > hold with jalandhara B > EX both b) sit in Lotus (padma) > close L > IN <> EX rapidly through R. When tired, IN through R and close both nostrils > hold to capacity > EX through L. Nostrils can be reversed close L, rapidly and forcefully IN <> EX R several times > then hold to capacity > close R, EX through open L > rapidly and forcefully IN <> EX through L several times > hold to capacity > close L > EX R
INHALE NOSTRILS PARTIALLY CLOSED PULLING TO AND FRO two versions; only one listed, Raising (utkarshaka) not listed, very karshaka similar to Pleasant Going DRAWING DOWN apakarshaka
IN <> EX with both nostrils partially closed (alternative from HTK 10.23-24: IN <> EX through one nostril only. BENEFITS: breathing becomes prolonged and subtle, breath retained without force)
EXPERIMENTAL BREATHS IN both half open > a) EX both open a) EX R open b) EX L open INHALE/EXHALE THROUGH ONE NOSTRIL INHALE/EXHALE THROUGH SAME NOSTRIL ???
sit in a pleasant posture (sukha?), IN R > hold (from top of hair to toenails) > EX R. BENEFITS: brain is purified, diseases destroyed
INHALE/EXHALE THROUGH ALTERNATE NOSTRILS (RIGHT FIRST) SUN PIERCING surya bhedana
sit in Thunderbolt (vajra) > IN R with a “friction” in the throat producing a “sonorous” sound > hold to capacity > EX L (add from HTK 10.31: while meditating on a luminous solar disk like that of the sun at noon in summer, situated at the navel; from the JP: meditate on the sun blazing brightly in the heart). (aka: LOTUS, kamala; RIGHT TURNING WHEEL, dakshina varta cakra). BENEFITS: produces heat in the body, removes disorders of vata in abdomen, disorders of heart and throat, purifies frontal sinus FIRE ??? agni shoma
IN R (agni) > hold > EX L (shoma), then reverse: IN L > hold > EX R. This equals one round
GUIDED PROCESS krama netra GUIDE netra
quickly IN R > hold > IN L > hold. EX in same order. Also can be reversed (vyutkrama “inverted order”)
IN R > hold > IN L > hold > repeat sequence until complete. Can also be done in reverse order. Repeat order on EX.
INHALE/EXHALE THROUGH ALTERNATE NOSTRILS (LEFT FIRST) MOON PIERCING opposite SUN PIERCING (add from HTK 10.32: meditate on nectar chandra bhedana oozing from full moon of an autumn night, situated in the sahasrara) (aka: LEFT TURNING WHEEL, vama varta cakra). BENEFITS: cools, nourishes the body
EXCITING JOY kumuda
IN L > hold > EX through both
THREE EYED IN L quickly > IN R quickly > hold > IN both nostrils > hold > EX. tri netra (name of Shiva) BENEFITS: gives three-fold siddhis CHANNEL PURIFYING nadi shuddhi
sit in Bound Lotus? (baddha padma) > IN L > hold > EX R, then reverse: IN R > hold > EX L. BENEFITS: purifies energy channels, gives good health, inner subtle sound is heard
SUGGESTED MEDITATIONS for nadi shuddhi on IN L meditate on half moon, pure, full of nectar, located at confluence of three nadis at ajna cakra (from JP); gaze at nose tip, visualize “harmonious orb” of moon, silently repeat bija mantra VAM (from VS) on EX R on IN R
meditate on flashing fire element, silently repeat bija mantra RAM (from VS) meditate on full moon with millions of rays at ajna, also sun at navel (from JP); meditate on luminous disk of moon, like an ocean of nectar and white like milk (from YCU)
WAVE short IN <> EX, first through one nostril, then the other (YRah) lahiri INHALE/EXHALE THROUGH MOUTH TRIDENT trishula
IN through nose and mouth simultaneously > hold > EX
CROW BEAK IN over the tongue formed into a tube > EX through open nostrils. Should kaka cancuka be performed for 80 rounds. BENEFITS: removes hunger, thirst, fever (alternative: press teeth together > hold with upturned tongue > EX through open nostrils. BENEFITS: practiced for six months, gets rid of disease and overcomes premature death) SEET [SOUND] MAKING turn the tongue upwards > IN through mouth making a hissing sit kari sound (seet) > hold > EX through open nostrils. Concentrate on the pressed tongue. BENEFITS: contributes to all the accomplishments (siddhi), with this practice the practitioner becomes handsome, controls hunger, sleep, laziness, disease; enjoys the multitude of powers COOLING CROW BEAK sit kari kaka cancuka
??? bhuyaGgama
form mouth like crow beak > IN > hold, raise tongue and taste flow of nectar > EX through both nostrils. BENEFITS: practiced for a month gets rid of heat due to exertion, disease, and overcomes premature death
sit in Hero (vira), raise tongue and bring it slightly outside > IN across tongue > hold > EX across tongue. Apply all bandhas, gaze at nose tip (from JP 5.487-490)
???
place the tongue near to but not touching front teeth, form mouth like crow beak and draw in air. BENEFITS: overcomes fatigue, fever
?? ?
turn tip of tongue back in throat, form mouth like crow beak > IN. BENEFITS: practiced for six months, practitioner becomes a poet
HOLD BREATH AT/MOVE BREATH TO SPECIFIC AREAS IN THE BODY EXERCISES WITH MAJOR VAYUS
MOVING THE SELF jiva cala
IN > hold > move prana through all the parts of the body
DEER hold breath (apana) at front of sacrum > apply mula B and concentrate on that mriga region EQUAL hold breath (samana) at navel and concentrate on that region. BENEFITS: helps samana attain uddiyana B, increases gastric fire, controls hunger and thirst COVERING vyana
“draw the breath in through the whole body” > then hold breath by contracting the whole body “with subtle concentration.” BENEFITS: immunity from cold, removal of disease
EXERCISES WITH THE MINOR VAYUS SERPENT naga TORTOISE kurma
FUNCTION: eructation, i.e., belching. Swallow air slowly like a bit of rice > hold to capacity with jalandhara B > EX through throat. BENEFITS: control hunger and thirst FUNCTION: blinking. Control blinking of eyes in a posture, become “perfectly steady” like a “log of wood,” no movement anywhere (aka: trataka). BENEFIT: attain steadiness of vayu and mind
KR-MAKING krkara
FUNCTION: hunger and thirst. Just before a sneeze, rub index and ring fingers with thumb. BENEFIT: controls sneeze
GOD-GIVEN devadatta
FUNCTION: yawning. Just before a yawn, close mouth and push air down throat. BENEFIT: controls yawn
OTHER VISUALIZATIONS UPPER IN > hold breath from heart up to crown uttara ADHARA lower
IN > hold breath from crown down to heart
MOST BEAUTIFUL kritti shreshtha
hold breath with progressive concentration on the throat, palate, mid-brow, and crown and then maintain it there
ELEMENT PURIFYING bhuta shuddhi
plug nostrils > hold breath in the six cakras sequentially
UPPER After EX > hold, visualize moon at base of spine, and “concentrate from place to urdhvaja place going along the spine” [SUBTLE] SOUND nada
sit in Lotus (padma) > IN both nostrils and make sound of OM in low tone and rising from navel through heart, throat, and ending at Brahman Hole (brahma randhra). BENEFIT: helps prolong kumbhaka (from HSC)
VOID, EMPTY EX both nostrils > hold breath outside, contemplate and absorb nectar shunyaka oozing from Moon (from SauP 12.22-24) THROAT ?? kantha vetali ???
sit in Half Accomplished (ardha siddha: L heel under pelvis, R foot on L thigh) > IN both nostrils > hold in throat > EX both nostrils. Practice in summer. BENEFIT: after 6 months nadis purified (from JP 494-498)
between stomach and chest is a downward-facing Lotus, through recaka turn it face up and meditate on it. This is the resting abode of the sun disk, above which is the moon (vidhu) cakra, and above this is the triangular body of anala. Above this (UNCLEAR) is:
fourth state (kevala) five gaganas atma and brahma nanda ???
in the center of the spine where the head is supported, there’s a cavity from which white ambrosia secretes from the moon. The moon lies in the sashasrara with a murmuring sound (vajra nadi). BENEFITS: overcomes death
???
IN through both nostrils, fill the cavity (torso?) and hold at navel (BENEFIT: overcomes disease), at nose tip (BENEFIT: helps control prana), at big toes (BENEFIT: body becomes light) (cf VS 3.34). Order?
???
Take vahni (fire, kundalini + prana) from “respective places,” condense it in the Heart Lotus, then unite in Brahma Hole (brahma randhra) at the crown. BENEFIT: gain control over vayus (winds), which then enter sushumna. Same result achieved by: control of EX; exhaling vayu in navel through right nostril (surya nadi); practice of samadhi
THREE RELATED VISUALIZATIONS ON THE IN hold EX
VISUALIZE, COLOR, LOCATION (ELEMENT) padmayoni (LOTUS WOMB) brahma, red, navel (fire) vishnu, dark blue, navel (brhadyogiyajnavalkyasmrti) vishnu, dark blue, lotus of heart (air) brahma, reddish yellow, heart (brhadyogiyajnavalkyasmrti) shambhu (Shiva), ----, forehead (water) ishvara, spotless crystal, forehead (brhadyogiyajnavalkyasmrti)
