Pranayama 2

Question 1

Kriya

Answer 1

A cleansing technique as preparation to pranayama with purpose of getting rid of pflegm and waste

Question 2

Uddhiyana Bandha (as a kriya technique)

Answer 2

Benefits: massages the internal organs
Contraindications: pregnancy, untreated hypertension, abdominal hernias or surgery

Execution:
Done in standing position
After a full exhale in forward-leaning position with hands on thighs, a vacuum is created in the belly by standing up and stretching the arms overhead

Nauli Kriya
-to enhance the effect of uddhiyana bandha, pumping of the abdominal muscles is added after the exhale

Question 3

Kapalabhati Kriya

Answer 3

Benefits:
Clears the sinuses of mucus
Massages the internal organs
Tones the abdominal muscles
Creates heat in the body

Contraindications:
Pregnancy
Hiatal hernia (or other abdominal hernias)
Abdominal surgery
Reflux
Hypertonus

Technique:
Sit in a comfortable seat with a tall spine.
The hands can stay on the thighs to help lift the chest.
Inhale, exhale fully, inhale halfway.
Exhale a short, sharp blast of air through the nostrils, strongly drawing the abdominals in and up to force air from the lungs. The chest should lift - not drop - on the exhale.
Retain for a split second, then allow the inhale to happen automatically.
Repeat for approximately 30 seconds.
After your last exhale, take a few natural easy breaths and sense the effects in your body.
Repeat up to three times.