1) Ujjayi Rechaka Kumbhaka and Puraka Kumbhaka
2) Ujjayi Puraka Rechaka Kumbhaka
3) Nadi Shodhana
4) Bhastrika
5) Surya Bhedana/ Chandra Bhedana
6) Sitali
Pranayama Chants
Ujjayi breaths 5 times
1. Ujjayi Rechaka Kumbhaka and Puraka Kumbhaka
Exhaled hold 20 counts 3 times Rechaka (complete exhalation)
Inhaled hold 20 counts 3 times Puraka (complete inhalation)
(2:3 Ratio) began with 12 exhaled and 18 inhaled building higher
Ujjayi breath 5 times
2. Ujjayi Puraka Rechaka Kumbhaka
Inhaled 25 counts Puraka-Antara Kumbhaka – Hold after inhale
Exhaled 20 counts Rechaka-Bahya kumbhaka –Hola after exhale
Repeat 3 times
(5:4Ratio) began with 15 inhaled and 12 exhaled building higher
3.Nadi Shodhana
1. inhale through both nostrils
To finish exhale right, inhale right, exhale left (begin with 30 counts, gradually building to 64) 1:4:2 ratio eventually on inhale: hold :exhale
6. Sitali
Inhale hold 15 counts
3 times
Ujjayi breath 5 times
1.Om Narayanam Padmabhuvam Vashistam Shaktim
Tatputra Parasharancha Vyasam Shukam
Gaudapadam Mahantam Govinda Yogaindram
Athasya Shishyam Shri Shankaracharyam
Athasya Padmapadancha Hastamalakancha
Shishyam Tantrotakam Vartekakara Mukyam
Asmat Gurun Santatamanatosmi
(I am always bowed to our teachers—Narayanam, the first teacher, Brahma the Lotus Born, Vashista and his son Shaktim, Vyasa and his son Parasharancha, Gaudapada the Great, Govinda, Lord of Yogis and his disciple Shri Shankaracharya, and his disciples Padmapadancha and Hastamalakancha, and the author Varteka Trotakam)
2.Vande Gurunam Charanaravinde
Sandarashita Swatma Sukhava Bhode
Nishreyase Jangalikaya Mane
Samsara Halahala Mohashantiye
Abahu Purushakaram
Shankachakra Asi Dharinam
Sahasra Shirasam Swetam
Pranamami Patanjalim OM
(I respectfully bow to the lotus feet of my teacher, who teaches the knowledge of the Self that awakens us to great happiness, who is the Jungle Physician and dispeller of the poison of conditioned existence. Taking the form of aman up to the hands, holding a conch, a discus and a sword, and having a thousand heads of white light, Pantanjali, I bow to you.)
3.Sahanavavatu Sahanau Bhunaktu Saha Viryam
Karava Vahai Tejas Vinau Adhitamastu
Ma Vidvisha Vaha-i-i
OM Shanti Shanti Shanti
(May wisdom protect and nourish us, let us work together for wisdom, may our study be illuminating, may we never be at discord)
4.OM Namo Brahmavidibhyo Brahmavidya Sampradaya Karatrobhyo Namo
Vomsharishaibhyo Namo Mahadibhyo Namo Gurubhyaha
Sarva Uplaplava Rahita Prajnanaghana Pratagarthaha
Brahma Iva Aham Asmi
OM Tat Sat
(Salutations to Brahma and the originators of His wisdom, salutations to the sage of our family lineage, salutations to the great teachers. I am Brahma only, perfect consciousness, devoid of al misfortune.)
Pranayama Chants
Ujjayi breaths 5 times
1. Ujjayi Rechaka Kumbhaka and Puraka Kumbhaka
Exhaled hold 20 counts 3 times Rechaka (complete exhalation)
Inhaled hold 20 counts 3 times Puraka (complete inhalation)
(2:3 Ratio) began with 12 exhaled and 18 inhaled building higher
Ujjayi breath 5 times
2. Ujjayi Puraka Rechaka Kumbhaka
Inhaled 25 counts Puraka-Antara Kumbhaka – Hold after inhale
Exhaled 20 counts Rechaka-Bahya kumbhaka –Hola after exhale
Repeat 3 times
(5:4Ratio) began with 15 inhaled and 12 exhaled building higher
Ujjayi
breath 5 times
1. inhale through both nostrils
2. exhale through left nostril, no retention
3. inhale right, hold 1st retention
4. exhale left, hold 2nd retention
5. inhale left, hold 3rd retention
6. exhale right, hold 4th retention
7. inhale right, hold 5th retention
8. exhale left, hold 6th retention
9. inhale left, hold 7th retention
10. exhale right, hold 8th retention
11. inhale right, hold 9th retention
12. exhale left, hold 10th retention
13. inhale right, hold 11th retention
14. exhale right, hold 12th retention
15. inhale right, hold 13th retention
16. exhale right, hold 14th retention
17. inhale right, hold 15th retention
18. exhale right, hold 16th retention
19. inhale right, hold 17th retention
20. exhale left, hold 18th retention
21. inhale left, hold 19th retention
22. exhale left, hold 20th retention
23. inhale left, hold 21st retention
24. exhale left, hold 22nd retention
25. inhale left, hold 23rd retention
26. exhale left, hold 24th retention
27. inhale left, hold 25th retention
28. exhale right, hold 26th retention
29. inhale right, no retention
30. exhale left
begin with 12 counts gradually increase to 20 counts
Ujjayi
breath 5 times
4.Bhastrika
50 counts Bhastrika, inhale and hold 15 counts puraka
Exhale inhale
50 counts Bhastrika, inhale and hold 15 counts puraka
Exhale inhale
50 counts Bhastrika, inhale and hold 15 counts puraka
Ujjayi breath 5 times
5 Surya Bhedana/Chandra Bhedana
exhale left inhale right 64 counts
exhale left inhale right 64 counts
exhale left inhale right 64 counts
exhale left inhale left 64 counts
exhale right inhale left 64 counts
exhale right inhale left 64 counts
To finish exhale right, inhale right, exhale left (begin with 30 counts, gradually building to 64) 1:4:2 ratio eventually on inhale: hold :exhale
Ujjayi breath 5 times
Inhale hold 15 counts
3 times
Ujjayi breath 5 times
Pranayama Chants
1.Om Narayanam Padmabhuvam Vashistam ShaktimTatputra Parasharancha Vyasam Shukam
Gaudapadam Mahantam Govinda Yogaindram
Athasya Shishyam Shri Shankaracharyam
Athasya Padmapadancha Hastamalakancha
Shishyam Tantrotakam Vartekakara Mukyam
Asmat Gurun Santatamanatosmi
(I am always bowed to our teachers—Narayanam, the first teacher, Brahma the Lotus Born, Vashista and his son Shaktim, Vyasa and his son Parasharancha, Gaudapada the Great, Govinda, Lord of Yogis and his disciple Shri Shankaracharya, and his disciples Padmapadancha and Hastamalakancha, and the author Varteka Trotakam)
Sandarashita Swatma Sukhava Bhode
Samsara Halahala Mohashantiye
Abahu Purushakaram
Shankachakra Asi Dharinam
Sahasra Shirasam Swetam
Pranamami Patanjalim OM
(I respectfully bow to the lotus feet of my teacher, who teaches the knowledge of the Self that awakens us to great happiness, who is the Jungle Physician and dispeller of the poison of conditioned existence. Taking the form of aman up to the hands, holding a conch, a discus and a sword, and having a thousand heads of white light, Pantanjali, I bow to you.)
3.Sahanavavatu Sahanau Bhunaktu Saha Viryam
Karava Vahai Tejas Vinau Adhitamastu
Ma Vidvisha Vaha-i-i
OM Shanti Shanti Shanti
(May wisdom protect and nourish us, let us work together for wisdom, may our study be illuminating, may we never be at discord)
4.OM Namo Brahmavidibhyo Brahmavidya Sampradaya Karatrobhyo Namo
Vomsharishaibhyo Namo Mahadibhyo Namo Gurubhyaha
Sarva Uplaplava Rahita Prajnanaghana Pratagarthaha
Brahma Iva Aham Asmi
OM Tat Sat
(Salutations to Brahma and the originators of His wisdom, salutations to the sage of our family lineage, salutations to the great teachers. I am Brahma only, perfect consciousness, devoid of al misfortune.)
