In this pranayama, the breath is kept outside during the practice so it is called Bahya Pranayama. Bahya means “outside”. It should be done after Kapalbhati pranayama.
Steps for Bahya Pranayama
- Sit in the pose of Padmasana or Siddhasana.
- Take a deep breath and exhale completely (breath out) to evacuate lungs as much as possible.
- Hold your breath and touch your chin to the chest is called (Jalandhar Bandha or Throat lock). By pulling your stomach in and up under the rib cage such that the stomach and back seem to touch each other from inside. It is called (Uddiyana Bandha). Lift the muscle from groin area is called (Mulabandha or Root lock).
- Hold this three bandhas for some time as much you can 10-15 seconds then breathe in deeply to release these three locks.
- Repeat Bahya pranayama for 2-5 minutes daily.
Benefits of Bahya pranayama
- Constipation, Acidity, Gastric problem, Hernia cure completely.
- Cures problems related prostate.
- Cures problems related reproductive organs.
- It is beneficial in diabetes also.
- Urine and sperm-related problems get cure completely.
- Pranayama should be done on empty stomach having a gap of 5 hours between practice and your meal.
- Those suffering from a heart problem, blood pressure, and cervical colitis should not practice. They can control this by practicing other asana and pranayama. Practice under expert guidance.
- Women should not practice Bahya pranayama during a period.
You May Like to Read
6. Yoga Poses