PRANAYAM NO. 3 - “BAHYA”

Bahya: Breathe Deep, Unlock Inner Wellness

Sit in a cross legged position with your hands in Gyanmudra and the back of your hands resting on your knees as in the first two Pranayams. Gyanmudra means closing and making a circle with your thumb and the forefinger as shown in the figure and the video. Click here to see the picture of Gyanmudra.
Breathe out as much as the air from your lungs and stomach-delete this and cave in the stomach as much as possible. Obese people or the ones with bulging stomach should push the stomach as back as possible if possible- delete this when exhaling out the breath with force.
Hold out your breath for as much time as you can comfortably.
Then release your breath slowly. Breathe in and breathe out normally for 3 to 4 times and then repeat this Pranayam.

After you have practiced for atleast 3 months, you can apply Jalandharbandh and Moolbandh after breathing out the air completely and holding it in that position.
Jalandharbandh can be applied by contracting the neck and the throat (glottis) and bringing the head low. Press the chin firmly against the chest.
Moolbandh can be applied by contracting the anul sphincer muscle upwards towards the spine. You will be able to feel the air being drawn up.
This Pranayam should be initially done for 5 times and then later on after practise of 3 to 6 months you can do it upto 11 times also.
To start with you will be able to hold your breath out in this Pranayam for 5 to 10 seconds and later on you can go from 30 seconds to about a minute.