Pranayama Cycles
This cycle consists of 7 stages. Click on each stage for details:
Stage 1: Beginner’s Virasana Cycle
A gentle seated posture sequence to settle the body and prepare for breathwork.
Stage 2: Quiet and Gentle Breathing
Key guidelines:
Breathe only through the nose
Inhalation: soft and silent
Inhalation and exhalation should be longer than regular breathing
Keep facial muscles relaxed and soft
Stage 3: Bhastrika Breathing (Bellows Breath – 30 rounds)
Key guidelines:
Breathe only through the nose
Inhalation and exhalation: both sharp, forceful, and audible
During exhalation: strong abdominal contraction inward
During inhalation: abdomen expands outward
Maintain an upright and elongated spine throughout
Keep the facial muscles relaxed
Stage 4: Quiet and Gentle Breathing
Same as Stage 2 — to restore balance after the active breath.
Stage 5: Bhramari Breathing (Humming Bee Breath – repeat as desired)
Key guidelines:
Breathe only through the nose
Inhalation: quiet and smooth
Exhalation: deep and accompanied by a humming “hummm” sound through the throat
Hands remain in Bhramari Mudra throughout
Maintain an upright and straight spine
Keep facial muscles relaxed
Stage 6: Nadi Shodhana Breathing (Alternate Nostril – start with right nostril, end with left – repeat as desired)
Key guidelines:
Breathe only through the nose
Inhalation and exhalation: both deep and silent
One full round consists of:
Inhale through the right nostril, exhale through the left
Inhale through the left nostril, exhale through the right
Maintain an upright spine throughout
Keep facial muscles relaxed
Stage 7: Mudra Cycle III
Includes the following sequence of hand gestures:
Sampooti Mudra
Namaskara Mudra
Sampooti Mudra (repeat)
Yoga Mudra
Gyana Mudra
