There are countless pranayama techniques. Some are more therapeutic, benefitting physical health by aiding digestion, circulation, and immunity. Some, however, go beyond these physical actions to cleanse the nadis (energy channels), balance prana (vital force), and soothe vrittis in the mind. When used systematically, they change not just health but consciousness. <\/p>\n\n\n\n Pranayama is never practiced as a separate exercise. The Yoga Sutras say it comes after the first three limbs that are yama (ethical standards), niyama (self-discipline), and asana (seat). These are to build the necessary ethical, personal, and physical grounding for deeper work. Pranayama might be shallow or could even have an improper effect without them. <\/p>\n\n\n\n The follower is encouraged to live sattvic (pure life):<\/strong><\/p>\n\n\n\n Once again, when we can learn to get the fundamentals of these in place before working on the breath itself, it eases some things for ease of practice. Real pranayama must be one in which puraka (inhalation) and rechaka (exhalation) with kumbhaka (retention of air), along with the performance of three bandhas (locks):<\/p>\n\n\n\n Individually and together, they form a dynamic circuit that refines and maintains the life force so that it is not scattered, but can express the subtler aspects of our awareness.<\/p>\n\n\n\n The Ha\u1e6dha Yoga Prad\u012bpik\u0101 (2:44) lists the following eight kumbhakas, with their specific uses, as \u201cthe narrow retention\u201d: Ashta Kumbhakas (\u201cThe Eight Retentions\u201d). Journey through traditional pranayamas from common to lesser-known kumbhakas on the path of self-realization.<\/p>\n\n\n\n Suryabhedanam Ujjayi Sithkari Shithali tatha<\/em><\/p>\n\n\n\n Bhastrika Bhramari Murccha Plavini iti ashta kumbhakaha<\/em><\/p>\n\n\n\n Now let\u2019s look in detail at each of these practices \u2014 how, why, and with what cautions.<\/p>\n\n\n\n Procedure: Surya Bhedana focuses on the right nostril that corresponds to the pingala nadi (solar channel). The ring finger is used to close the left nostril, inhale through the right one, hold the breath using bandhas, and exhale through the left. In other versions, inhalation and exhalation are limited to the right nostril.<\/p>\n\n\n\n Benefits:<\/strong><\/p>\n\n\n\n Cautions:<\/strong> Do not use people with high blood pressure, heart disease, or anxiety disorders. It might also not be appropriate on hot days or after surgery.<\/p>\n\n\n\n Read More About: <\/em>Surya Bhedana Pranayama<\/em><\/a><\/p>\n<\/blockquote>\n\n\n\n Practice: The technique is to slightly contract the glottis during both inhalation and exhalation, primarily through the nose while producing a mild oceanic or whispering sound. The sound should be inaudible, heard only by the practitioner, and have emphasis on awareness at the throat.<\/p>\n\n\n\n Benefits:<\/strong><\/p>\n\n\n\n Precautions:<\/strong> Generally safe for all, with very few contraindications when done in moderation.<\/p>\n\n\n\n Read More About: Ujjayi Pranayama<\/a><\/em><\/p>\n<\/blockquote>\n\n\n\n Method: The teeth are closed with no bite force, lips opened like in a smile; the patient inhales through an opening between 3 and 4 mm of the passed through teeth, while making not very intense hissing sounds. The breath is retained for a while and then exhaled slowly through the nostrils.<\/p>\n\n\n\n Benefits:<\/strong><\/p>\n\n\n\n Cautions: <\/strong>Avoid in winter, for chronic constipation, low blood pressure, and dental sensitivity.<\/p>\n\n\n\n Read More About: <\/em>Shitkari Pranayama<\/em><\/a><\/p>\n<\/blockquote>\n\n\n\n Method: The tongue is protruded and retracted in a tube (if anatomic) fashion. Inhale slowly while the tongue is curled, close your mouth, and hold the breath for a couple of seconds, then exhale through your nose.<\/p>\n\n\n\n Benefits:<\/strong><\/p>\n\n\n\n Precautions:<\/strong> Same as Sheetkari – don\u2019t do it in the winter or if you have low blood pressure.<\/p>\n\n\n\n Method: Bhastrika literally means bellows in Sanskrit, and denotes the process of pumping air vigorously throughout inhalation and exhalation. ‘Ten of the Best’ begins slowly and builds up, keeping rhythm and pace. Bandhas are performed to hold the breath after a few rounds.<\/p>\n\n\n\n Benefits:<\/strong><\/p>\n\n\n\n Contraindications:<\/strong> Aminophylline should be avoided in hypertension, ulcers, hernia, vertigo, and heart problems. Not advised during menstruation. Newcomers should take it slow to avoid becoming lightheaded.<\/p>\n\n\n\n Read More About: <\/em>Bhastrika Pranayama<\/em><\/a><\/p>\n<\/blockquote>\n\n\n\n Method: The practitioner sits in an erect posture and closes the lips with the teeth in light contact. The fingers may gently cover the ears. Inhaling through the nose, the exhalation is followed by a buzzing sound at a low pitch, as of a bee\u2019s buzz.<\/p>\n\n\n\n Benefits:<\/strong><\/p>\n\n\n\n Cautions:<\/strong> Quite safe when practiced gently; avoid tensing the throat.<\/p>\n\n\n\n Read More About: <\/strong><\/em>Bhramari Pranayama<\/em><\/a><\/p>\n<\/blockquote>\n\n\n\n How to do Uttan Murchha Yoga Asana. To perform this asana well, a time period of up to 10 minutes may be required. The practitioner slowly goes into states of lightness or faintness, far from holding their breath, and becomes aware of bandhas with the chin lock (jalandhara bandha).<\/p>\n\n\n\n Benefits:<\/strong><\/p>\n\n\n\n Cautions: This is for intermediate to advanced practitioners. Doing it wrong can be bad and possibly unsafe. It ought to be studied only under the direct guidance of a qualified instructor.<\/p>\n\n\n\n Method: Air is “swallowed” into the stomach or inhaled into the lungs in Plavini, and it becomes floating. It allows a body to be suspended with little effort in water. Some of the branches are through both nostrils or sipping breath into the mouth for kaki mudra (beak lips).<\/p>\n\n\n\n Benefits:<\/strong><\/p>\n\n\n\n Cautions:<\/strong> Referred to as the most dangerous of all pranayamas; do not try without direct initiation from a teacher.<\/p>\n\n\n\n The eight pauses are the traditional basis for pranayama as passed down in Hatha Yoga. They run a gamut of effects: heating and invigorating (Surya Bhedana, Bhastrika), cooling and pacifying (Sheetali, Sheetkari), balancing and calming (Ujjayi, Bhramari), and pointing the way toward subtle transformative states (Murchha, Plavini).<\/p>\n\n\n\n Practising them regularly can:<\/strong><\/p>\n\n\n\n But pranayama is not just a physical action. It works best under taught, mindful control. Beginners should take it slow and concentrate initially simply on the relaxed awareness of the breath (or any other techniques you would like to begin) before slowly beginning to learn new methods under guidance.<\/p>\n\n\n\n These pranayama techniques are taught in detail during the 200 Hour Yoga Teacher Training in Rishikesh<\/a><\/strong> at Rishikul Yogshala, with proper guidance on breath awareness<\/a> and safe practice.<\/p>\n\n\n\n The journey of pranayama is, in the end, the journey of controlling one\u2019s own energy. The eight kumbhakas are used for purifying the body (much like a physical cleanse helps), calming the mind, and accessing deeper levels of consciousness. Integrated with right living, discipline, and devotion, pranayama is a potent tool for moving beyond the outer forms of yoga to the inner experience of stillness and self-realization.<\/p>\n","protected":false},"excerpt":{"rendered":" Long before modern yoga simplified pranayama into a handful of techniques, the Hatha Yoga Pradipika described eight classical breath retentions \u2014 the Ashta Kumbhakas. Each one has its own quality: some warm, some cool, some calming, some demanding. Together they form yoga’s traditional pranayama family. Some are widely practised today (Ujjayi, Bhastrika, Bhramari); others have quietly faded from modern teaching (Murcha, Plavini). In this guide, we’ll meet all eight gently,…<\/p>\n","protected":false},"author":3,"featured_media":21043,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"class_list":["post-21041","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pranayama"],"_links":{"self":[{"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/posts\/21041","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/comments?post=21041"}],"version-history":[{"count":0,"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/posts\/21041\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/media\/21043"}],"wp:attachment":[{"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/media?parent=21041"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/categories?post=21041"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/tags?post=21041"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Pranayama](\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/09\/eight-kumbhakas-1024x649.jpg\" "\\"Pranayama")
<\/figure>\n\n\n\nThe Preparatory Foundation<\/strong><\/h2>\n\n\n\n
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The Eight Classical Kumbhakas<\/strong><\/h3>\n\n\n\n
1. Surya Bhedana (Sun-Piercing Breath)<\/strong><\/h4>\n\n\n\n
\n
![\"Surya](\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/09\/surya-bhedana-pranayama.jpg\" "\\"Surya")
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2. Ujjayi (Victorious Breath)<\/strong><\/h4>\n\n\n\n
\n
![\"Ujjayi](\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2024\/09\/Ujjayi-Pranamaya.jpg\" "\\"Ujjayi")
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3. Shitkari<\/strong> Pranayama(Hissing Breath)<\/strong><\/h4>\n\n\n\n
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![\"Sheetkari](\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/variations-of-sheetkari-pranayama.jpg\" "\\"Sheetkari")
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4. Sitali (Cooling Breath)<\/strong><\/h4>\n\n\n\n
\n
![\"Sheetali](\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/09\/sheetali-pranayama-1024x1003.jpg\" "\\"\\"")
<\/figure>\n\n\n\n5. Bhastrika (Bellows Breath)<\/strong><\/h4>\n\n\n\n
\n
![\"yoga](\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2024\/03\/yoga-student-performing-bhastrika-pranayama.jpg\" "\\"yoga")
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6. Bhramari (Humming Bee Breath)<\/strong><\/h4>\n\n\n\n
\n
![\"Bhramari](\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2024\/04\/yoga-student-performing-bhramari-pranayama.jpg\" "\\"Bhramari")
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7. Murcha (Swooning Breath)<\/strong><\/h4>\n\n\n\n
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![\"Murcha](\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/09\/murcha-pranayama.jpg\" "\\"\\"")
<\/figure>\n\n\n\n8. Plavini (Floating Breath)<\/strong><\/h4>\n\n\n\n
\n
![\"Plavini](\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/09\/plavini-pranayama-1024x749.jpg\" "\\"Plavini")
<\/figure>\n\n\n\nIntegrating the Ashta Kumbhakas<\/strong><\/h3>\n\n\n\n
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