Pranayama Module 1 – Vaya Kumbhaka & Supporting Practices

Setup & Props

  • Elevate hips (bolster or 1–2 blankets) for comfortable seated chanting/pranayama.
  • Use props (strap, bolster, blanket, blocks) to support neck, pelvis and restorative postures.

Core Focus: Vaya Kumbhaka (Pause after Exhale)

  • Establish length of exhale → calming, grounding foundation.
  • Sense subtle “space” just below navel (belt-line) at end of exhale.

Opening Chant & Body Scan

  • Gayatri mantra: invites guidance; sound (ether) purifies wind element.
  • Brief silent pause after chant to feel resonance.
  • Gentle body scan with natural breath; feel breath (touch) + inner vision (fire).

Key Asana Sequence (Supta Padahastasana Series)

  • Purpose: open pelvis, awaken pelvic floor, ease sitting.
  • Four hip positions per side:
    • Leg up with strap (standing leg straight or bridge).
    • Arms overhead in “V” (strap long).
    • Strap around back to free hands & guide hip.
    • Leg abducted to side on bolster (prevent torso roll).
  • Vital actions:
    • Reach through both heels.
    • Grounded leg draws back into hip; lifted hip moves away.
    • Feel belt-line stability on exhale.

Restorative Down Dog (3 min)

  • Head on bolster; optional strap + block around thighs for sacral release.
  • Lift heels first to unload low back, then lengthen spine.
  • Focus on slow exhale & pelvic floor tone.

Uddiyana Bandha Variations

  • Supine (Tadagi Mudra): exhale → hold → lift ribs (5–10 s).
  • Standing: feet wide, knees bent, hands on thighs; full nasal exhale, hold, lift ribs.
  • Bridge: lift hips, grab mat, arms overhead → exhale, hold while lowering hips → brief nauli impulse.

Additional Asanas

  • Supta Virasana, Happy Baby, Malasana—each used to refine pelvic floor awareness.

Kapalabhati & Bhaya Kumbhaka

  • Kapalabhati: active abdominal exhale, passive inhale; follow with short breath-hold out (gentle Mula & Jalandhara Bandha).
  • Alternate cycles: 30–60 s pumps → bhaya kumbhaka 5–20 s.

Mudras & Swara Balancing

  • Adi Mudra: thumb in palm, fingers wrap → placed under opposite armpit to open nostril.
  • Vishnu mudra for Nadi Shodhana (6 min): lengthen exhale (aim 1:1.5\text{–}1:2), sense Mula Bandha only at exhale end.
  • Eye-pressure point (below medial canthus) + armpit plug to clear blocked nostril.

Solar Pranayama Sequence

  1. 25 Kapalabhati pumps.
  2. Hold breath out (2–3 s) with gentle Mula Bandha.
  3. Inhale right (Pingala) to solar plexus, short pause.
  4. Long left-side exhale (L\approx2\times R); feel belt-line + Mula Bandha at finish.
  5. Repeat 3–5 rounds.

Closing & Integration

  • Passive phase after techniques: no effort, observe breath.
  • Closing mantra (e.g., Mahamrityunjaya) + slow re-orientation to room.
  • Rub warm palms over body; dedicate practice outward (loving-kindness).