Full breath retention- Kumbhaka Pranayama

Kumbhaka- We become a force to reckon when we hold ourselves

together.
YOGENDRA PRANAYAMA-VII- HOLDING BREATH (KUMBHAKA)
In this Pranayama, after deep inhalation, the breath is retained.
Starting position :
1. Do preliminary conditioning in Sukhasana or any other meditative
posture.
2. If not possible to sit on the floor, sit on a firm chair with an erect backrest.

3. Keep the body above the waist straight and the spine erect. Keep eyes
closed.

Sequence of steps for Kumbhaka Pranayama:

1. Make a short exhalation and then start inhaling – slowly and rhythmically
in one long and unbroken inspiration.

2. Continue inhaling until a sense of fullness is experienced in the chest.

3. Retain the inhaled air for a period of 10 seconds (preferably double the
period of inspiration).

4. Ensure: No exaggerated movement of the abdomen.

5. While sitting spine, head and neck is maintained erect.

6. Ensure facial muscles relaxed and nose is unconstricted.

7. Inhalation is slow and rhythmic – long, unbroken and without jerks.

8. Now exhale as naturally as possible – gradually, avoiding jerky or hasty

movements.

9. Take few normal breaths and relax.

Kumbhaka
Pranayama (holding breath)
Recommended practice:
 Practice daily, 5 rounds/session, with pause in-between rounds.

 Begin with a count of 5 seconds inhalation and 10 seconds retention.

Gradually increase it by 1 sec/every week, when practised daily.

 Practice without strain to a count as per individual comfort

Limitations /Contraindications:
 Children under 12 years should not practice.
 Not recommended in serious cardiac and hypertension cases.

Benefits of Kumbhaka Pranayama:

1. Hygienic effect on dead space air or residual air and alveolar air.

2. Better ventilation of air happens.

3. Favourable effect on intra-thoracic and intra-pulmonary air pressures.

4. Increase in carbon dioxide level (due to retention) activates respiratory

centre in brain leading to greater interchange of oxygen.

5. Better oxygenation – improves health and concentration.

6. Reduces strain on circulatory system.

The Yoga Institute has been conducting Respiratory Camps since 1987
where preventive measures for respiratory problems are covered. The 1-
day camp held every month covers yogic techniques (asanas,
pranayamas, kriyas, relaxation) talks by Smt. Hansaji and medical
experts.
The Yogic life strengthens your will, augments your faith in yourself and opens
air passages. How soon you can breathe with ease and on your own, depends
on yourself. Some may achieve it in weeks, others may take months. But what
are you waiting for? Begin now! Check out our one day respiratory camp. Click
here for details
 Breath Retention
Kumbhaka is the central practice of traditional Hatha
pranayama; there are two types of retention: after an
inhale (antara), and after an exhale (bahya)
YJ EDITORS

UPDATED:

APR 12, 2017

ORIGINAL:

AUG 28, 2007

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(kuhm-BAH-kah)
kumbha = pot (a traditional image of the human torso as a container for the
breath with two "openings" at the throat and base of the pelvis)

antara (ahn-TAH-rah) = interior

bahya (BAH-yah) = outer

Step by Step

Step 1

Antara Kumbhaka requires the application of both Jalandhara and Mula

Bandhas; in addition the rib case gently "hugs" the lungs.

Step 2

Establish Sama Vritti Ujjayi (and for this example, the vritti count is 6 OMs).
To begin, apply the two bandhas as you near the end of your inhale, and
retain the breath for 2 OMs, no more. Gently squeeze the ribs against the
expanded lungs. Then exhale, concurrently releasing Mula Bandha and,
when finished, raise your head to neutral. DON'T perform Kumbhaka on
successive breaths; take 2 to 3 Ujjayi breaths before the next retention.

Step 3

In general your first Kumbhakas should be one-third to one-half the length

of your Sama Vritti count. Practice at this level until you're completely
comfortable, which may take several weeks or longer.

Step 4

Then gradually reduce the number of Ujjayis between Kumbhakas until you
can comfortably retain your breath for 2 OMs on successive inhales for
about 5 minutes. Next increase your Kumbhaka to 3 OMs, but again
separate them by 2 to 3 Ujjayis. Again gradually reduce the Ujjayis until you
can comfortably retain for 3 OMs on successive inhales for 5 minutes.

Step 5

Proceed methodically until your Kumbhaka count matches your Sama Vritti
count. Now STOP. Don't go any further without direct guidance from an
experienced teacher.

Pose Information
Sanskrit Name
Kumbhaka Pranayama

Pose Level
1