Kundalini Yoga Pranayama
General instruction, because it is better for your lungs:
When you, after a deep inhale, have to hold the breath with lock, then it is important, before you exhale, to first inhale a little bit, to open the windpipe, and than to breathe out.
When you, after a deep exhale, have to hold the breath with lock, then it is important, before you inhale, to first exhale a little bit, to open the windpipe, and than to breathe in.
One minute breath: breathe in in 20 sec., hold the breath 20 sec. , breathe out in 20 sec.
The following ways of breathing are not or hardly used in Kundalini Yoga:
Strong abdominal breathing:
The chest and belly remain immobile, a kind of light Mula Bandha, in which the belly is not pulled inside. You breathe in and out into the belly, making the pressure in the belly deeper with the diaphragm.
You will notice that as the pressure in the belly increases, the belly becomes hotter and hotter. When you are standing, you will easily notice that the prana is going to flow down your legs. If you sit, you will notice that at some point the prana flows from the belly upwards. This is good for the development and rising of the Kundalini.
Kapalabhati: Hold the abdomen firmly, pulling the abdomen with a rapid movement on exhalation and let go of the belly to the starting position when inhaling. The inhalation is twice as long as the exhale.
Reversed Kapalabhati: Hold the abdomen firmly, and as you breathe in, take an extra breath fast, and the diaphragm is quickly pushed down a bit, like with a bicycle pump.
Bhastrika: Is a combination
of the Kapalabhati and the Reversed Kapalabhati with a firm belly in 4 phases:
1. Breathe out relaxed.
2. Pull the belly in with a rappid extra pull.
3. Breathe in relaxed.
4. Give an extra boost to the inhalation and continue with 1.
Bhastrika as the complete Breath of Fire: Only breathe in phases 2 and 4 with the diaphragm.
(Translated from the book "Kundalini Yoga voor Algemene Technieken en Toepassing" by Wouter Koert)
(*) updated March 28" 2018
(*) still to translate