Basic Breath Series
Guide to Inner Balance
June 1969
This kriya includes various breathing techniques to energize, clarify, and balance your mind and body. If you are looking for a quick energy boost or increased clarity, practice this series. It is an excellent set for beginners and experienced practitioners alike and will help you observe the relationship between you and your mind. Remember, if you command the breath, you can gain control of where you direct your mind.
This kriya is excellent to practice before a yoga set as a warm up and preparation for a longer practice. It can be completed in 22-25 minutes, making it ideal for a quick reset.
Modifications:
- Beginners: Use the suggested times for each exercise.
- Intermediate: Increase the duration of exercises 1-4 to 5 minutes each.
- Advanced: Extend the duration of exercises 1-4 to 10 minutes each.
1. Left Nostril Breathing
Posture & Mudra: Sit in Easy Pose (Sukhasana). Form Gyan Mudra with your left hand and rest your left hand on your knee. Raise your right hand with fingers together and palm facing left.
Movement & Breath: Use your thumb to cover your right nostril. Breathe deeply and completely through your left nostril.
Eyes/Drishti: Close your eyes and focus on the Third Eye Point (Ajna Chakra).
Duration: Continue for 3 minutes.
Ending: Inhale, hold the breath for 10-30 seconds, exhale, and relax.
2. Right Nostril Breathing
Posture & Mudra: Sit in Easy Pose (Sukhasana). Switch hand positions. Form Gyan Mudra with your right hand and use your left thumb to cover the left nostril.
Movement & Breath: Breathe deeply and completely through your right nostril.
Eyes/Drishti: Close your eyes and focus on the Third Eye Point (Ajna Chakra).
Duration: Continue for 3 minutes.
Ending: Inhale, hold the breath for 10-30 seconds, exhale, and relax.
3. Alternate Nostril Breathing
Posture & Mudra: Remain in Easy Pose (Sukhasana) with a straight spine. Form Gyan Mudra with your left hand and rest it on your knee.
Movement & Breath: Cover your right nostril with your thumb. Inhale deeply through your left nostril. Close your left nostril with your pinky finger while releasing your thumb. Exhale completely through your right nostril. Inhale through the right nostril, then close it with your thumb. Exhale through the left nostril. Continue alternating nostrils with long, deep breaths.
Eyes/Drishti: Close your eyes and focus on the Third Eye Point (Ajna Chakra).
Duration: Continue for 3 minutes.
Ending: Inhale, hold for 10-30 seconds, exhale, and relax.
4. Alternate Nostril Breathing
Posture & Mudra: Remain in Easy Pose (Sukhasana) with a straight spine. Form Gyan Mudra with your left hand and rest it on your knee.
Movement & Breath: Perform alternate nostril breathing as in Exercise 3, but begin to inhale with the left nostril and exhale through the right.
Eyes/Dristhi: Close your eyes and focus on the Third Eye Point (Ajna Chakra).
Duration: Continue for 3 minutes.
Ending: Inhale, hold for 10-30 seconds, exhale, and relax.
5. Breath of Fire
Posture & Mudra: Sit in Easy Pose (Sukhasana) with both hands in Gyan Mudra.
Movement & Breath: Begin a powerful, rhythmic Breath of Fire.
Eyes/Dristhi: Close your eyes and focus on the Third Eye Point (Ajna Chakra).
Duration: Continue for 7 minutes.
Ending:
- Relax your breath and observe its natural flow for 3 minutes. Notice any shifts in your mind and emotions.
- Inhale deeply and hold your breath for 10-60 seconds. Focus on the energy circulating throughout your body. Exhale.
6. Meditation with Long Sat Nam
Posture & Mudra: Remain in Easy Pose (Sukhasana) with both hands in Gyan Mudra.
Movement & Breath: Inhale deeply and chant “SAT NAM” (meaning true identity) with a long “SAT” and a short “NAM”.
Eyes/Dristhi: Close your eyes and focus on the Third Eye Point (Ajna Chakra).
Duration: Continue for 3-15 minutes.
Ending: Inhale deeply, hold, exhale and relax.