Kumbhaka is breath retention. In the following sections, there are several ways you can practice this.

Antara Kumbhaka

Antara Kumbhaka is retention of the breath after inhalation. Sit for pranayama. Close the eyes and take several normal breaths. Relax the facial muscles. Exhale the breath completely. Inhale and draw the breath in from the pubis to the top of the collarbones. Expand the rib cage. At the top of the inhalation, pause and retain the breath, without tension. Feel the breath fill the lungs evenly. The lower abdomen draws slightly in and up. Keep the throat and the face soft. When ready, slowly exhale, releasing the breath. Take three normal breaths and then repeat the sequence two more times.

Don't practice Antara Kumbhaka if you have high blood pressure, hypertension, or cardiac disorders.

The benefits of this type of pranayama include the following:

• It increases the amount of energy and oxygen received by the body.

• It increases vitality.

• It decreases fatigue.

• It's good for low blood pressure.

Viloma Breath

Viloma breathing is an interrupted breath, which is divided into segments, with pauses of breath retention between the segments. The breath is consciously spread to specific areas of the body. The breaths are divided into three parts in the following sections: from the pubis to the pelvic rim, from the pelvic rim to the diaphragm, and from the diaphragm to the collarbone.

Interrupted Inhalation and Long Exhalation (Lying Down)

Lie down on two blankets folded lengthwise, with a folded blanket under the head and neck (refer to FIGURE 19-1,). Begin with normal breathing and relaxation for several breaths. Close the eyes. Exhale completely. Inhale and fill the body from the pubis to the pelvic rim. Pause and retain the breath for several seconds. This will spread the breath throughout the pelvic area.

Inhale partially, filling the body from the pelvic rim to the diaphragm. Pause and retain the breath for a few seconds, allowing the breath to filter throughout the abdomen. Inhale from the diaphragm to the top of the collarbones. Open the chest and spread the ribs laterally. Pause for several seconds, expanding the breath throughout the chest cavity.

Exhale slowly and smoothly. Resume normal breathing for three breaths and then repeat the above sequence two more times. Gradually build up to six rounds of Viloma Breath. Relax in Savasana.

The benefits of this type of pranayama include the following:

• It increases lung capacity.

• It develops control of the breath.

• It decreases fatigue.

• It's beneficial for low blood pressure.

Interrupted Exhalation and Long Inhalation (Lying Down)

Lie down on two blankets folded lengthwise, with a folded blanket under the head and neck (refer to FIGURE 19-1,). Begin with normal breathing and relaxation for several breaths. Close the eyes. Exhale completely. Inhale and bring the breath in from the pubis to the collarbones. Keep the chest lifted throughout the exercise.

Exhale from the collarbones to the diaphragm and pause, retaining the breath for a few seconds. Try to keep the throat and the diaphragm soft. Exhale from the diaphragm to the pelvic rim. Pause and hold the breath for several seconds. Feel the abdomen spread with the exhalation.

Exhale completely, from the pelvic rim to the pubis. Pause. Inhale and take three normal breaths. Then resume, repeating the cycle two more times. With practice, gradually increase to six cycles. Afterward, relax in Savasana.

The benefits of this type of pranayama include the following:

• It relaxes the mind.

• It makes the body feel light and full of ease.

Interrupted Inhalation and Exhalation (Lying Down)

This practice is suitable once interrupted inhalation and interrupted exhalation are done with ease. Lie down on two blankets folded lengthwise, with a folded blanket under the head and neck (refer to FIGURE 19-1,). Begin with normal breathing and relaxation for several breaths. Close the eyes. Exhale completely. Inhale and fill the body from the pubis to the pelvic rim. Pause and retain the breath for several seconds. This will spread the breath throughout the pelvic area.

Inhale partially, filling the body from the pelvic rim to the diaphragm. Pause and retain the breath for a few seconds, allowing the breath to filter throughout the abdomen. Inhale from the diaphragm to the top of the collarbones. Open the chest and spread the ribs laterally. Pause for several seconds, expanding the breath throughout the chest cavity.

Exhale from the collarbones to the diaphragm and pause, retaining the breath for a few seconds. Try to keep the throat and the diaphragm soft. Exhale from the diaphragm to the pelvic rim. Pause and hold the breath for several seconds. Feel the abdomen flatten with the exhalation.

Exhale completely, from the pelvic rim to the pubis. Pause. Inhale and take three normal breaths. Then resume, repeating the cycle two more times. With practice, gradually increase to six cycles. Afterward, relax in Savasana.

The benefits of this type of pranayama include the following:

• It develops endurance and stamina.

• It enhances relaxation, lightness, and ease.

Interrupted Inhalation and Long Exhalation (Sitting)

Sit for pranayama on two folded blankets in Sukhasana (refer to FIGURE 11-12,). Cup the fingertips by the hips and lightly lift the buttocks and stretch the torso up. Lower the buttocks back down to the floor while maintaining the length of the sides of the body.

Bend the elbows and place the back of the hands on top of the thighs, close to the hips. Press the buttock bones down as you lift the spine up. Release the shoulder blades down as you firm them into the back. Bring the upper back in without jutting out the front ribs.

Inhale the breath, and lengthen up through the back of the neck and the head. Exhale and bend the neck forward at the seventh cervical vertebrae. (This is where the neck meets the shoulders.) Release the chin down by bringing the chest to the chin. Close and soften the eyes. The chest remains lifted throughout the exercise.

Begin with normal breathing and relaxation for several breaths. Close the eyes. Exhale completely. Inhale and fill the body from the pubis to the pelvic rim. Pause and retain the breath for several seconds. This will spread the breath throughout the pelvic area.

Inhale partially, filling the body from the pelvic rim to the diaphragm. Pause and retain the breath for a few seconds, allowing the breath to filter throughout the abdomen. Inhale from the diaphragm to the top of the collarbones. Open the chest and spread the ribs laterally. Pause for several seconds, expanding the breath throughout the chest cavity.

Exhale slowly and smoothly. Resume normal breathing for three breaths and then repeat the above sequence two more times. Gradually build up to six rounds of viloma breath. Relax in Savasana.

The benefits of this type of pranayama include the following:

• It increases lung capacity.

• It develops control of the breath.

• It decreases fatigue.

• It's beneficial for low blood pressure.

Interrupted Exhalation and Long Inhalation (Sitting)

Sit for pranayama on two folded blankets in Sukhasana (refer to FIGURE 11-12,). Cup the fingertips by the hips and lightly lift the buttocks and stretch the torso up. Lower the buttocks back down to the floor while maintaining the length of the sides of the body.

Bend the elbows and place the back of the hands on top of the thighs, close to the hips. Press the buttock bones down as you lift the spine up. Release the shoulder blades down as you firm them into the back. Bring the upper back in without jutting out the front ribs.

Inhale the breath, and lengthen up through the back of the neck and the head. Exhale and bend the neck at the seventh cervical vertebrae. (This is where the neck meets the shoulders.) Release the chin down by bringing the chest to the chin. Close and soften the eyes. The chest remains lifted throughout the exercise.

Begin with normal breathing and relaxation for several breaths. Close the eyes. Exhale completely. Inhale and bring the breath in from the pubis to the collarbones. Keep the chest lifted throughout the exercise. Exhale from the collarbones to the diaphragm and pause, retaining the breath for a few seconds. Try to keep the throat and the diaphragm soft. Exhale from the diaphragm to the pelvic rim. Pause and hold the breath for several seconds. Feel the abdomen flatten with the exhalation. Exhale completely, from the pelvic rim to the pubis. Pause. Inhale and take three normal breaths. Then resume, repeating the cycle two more times. With practice, gradually increase to six cycles. Afterward, relax in Savasana.

The benefits of this type of pranayama include the following:

• It relaxes the mind.

• It makes the body feel light and full of ease.

Interrupted Inhalation and Exhalation (Sitting)

Sit for pranayama on two folded blankets in Sukhasana (refer to FIGURE 11-12,). Cup the fingertips by the hips and lightly lift the buttocks and stretch the torso up. Lower the buttocks back down to the floor while maintaining the length of the sides of the body. Bend the elbows and place the back of the hands on top of the thighs, close to the hips. Press the buttock bones down as you lift the spine up. Release the shoulder blades down as you firm them into the back. Bring the upper back in without jutting out the front ribs.

Inhale the breath, and lengthen up through the spine to the crown of the head. Exhale and bend the neck at the seventh cervical vertebrae. (This is where the neck meets the shoulders.) Releasing the chin down to the chest, bring the chest to the chin. Close and soften the eyes. The chest remains lifted throughout the exercise.

Begin with normal breathing and relaxation for several breaths. Close the eyes. Exhale completely. Inhale and fill the body from the pubis to the pelvic rim. Pause and retain the breath for several seconds. This will spread the breath throughout the pelvic area.

Inhale partially, filling the body from the pelvic rim to the diaphragm. Pause and retain the breath for a few seconds, allowing the breath to filter throughout the abdomen. Inhale from the diaphragm to the top of the collarbones. Open the chest and spread the ribs laterally. Pause for several seconds, expanding. Pause and retain the breath for a few seconds, allowing the breath to filter throughout the abdomen.

Exhale from the collarbones to the diaphragm and pause, retaining the breath for a few seconds. Try to keep the throat and the diaphragm soft. Exhale from the diaphragm to the pelvic rim. Pause and hold the breath for several seconds. Feel the abdomen flatten with the exhalation. Exhale completely, from the pelvic rim to the pubis. Pause. Inhale and take three normal breaths. Then resume, repeating the cycle two more times. With practice, gradually increase to six cycles. Afterward, relax in Savasana.

The benefits of this type of pranayama include the following:

• It develops endurance and stamina.

• It creates lightness and ease.