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What pranayama techniques does the Gheranda Samhita recommend?

A time-tested collection of breathing methods unfolds in the Gheraṇḍa Saṃhitā’s sixth limb, each designed to purify energy channels and steady the mind. Here’s a quick tour:

  1. Sūrya-Bhedana (Right-Nostril Breath)
    • Inhale exclusively through the right nostril, close the left with your ring finger.
    • Evokes solar energy, warms the body, and ignites inner fire.

  2. Ujjāyī (Ocean-Sound Breath)
    • Constrict the throat slightly to produce a soft “ocean” vibration.
    • Builds heat, deepens concentration—often the backbone of modern vinyasa flows.

  3. Bhastrikā (Bellows Breath)
    • Quick, forceful inhales and exhales powered by the diaphragm.
    • Feels like a smith’s bellows stoking the furnace—great for an instant energy boost.

  4. Śītālī (Cooling Breath)
    • Roll the tongue into a tube and draw air in, letting it rush across the palate.
    • A real lifesaver when stress peaks or summer’s heat feels relentless.

  5. Śītkārī (Hissing Breath)
    • Teeth lightly clenched, inhale through the gaps to create a soft hiss; exhale normally.
    • Similar cooling effect to Śītālī, minus the tongue roll.

  6. Bhrāmarī (Bee-Humming Breath)
    • Close the ears with thumbs, rest fingers over the forehead, and hum on exhale.
    • Melts away agitation—no wonder wellness apps spotlight it as an antidote to screen-fatigue.

  7. Mūrchchā (Fainting Breath)
    • Sustain a gentle breath retention until a mild swoon-like sensation arises.
    • Requires careful guidance, since it edges toward transcendence.

  8. Plāvinī (Floating Breath)
    • Inhale deeply, swallow the air into the abdomen, then float it like a balloon.
    • Feels whimsical—hence the name—and subtly lifts bodily tissues.

  9. Kevala (Absolute Suspension)
    • The ultimate goal: spontaneous, effortless retention that dawns once mastery of all prior methods is achieved.

These practices, each with its own flavour and tempo, once guided students toward a stable, luminous mind. Today’s yoga studios echo many of these very breaths—proof that age-old wisdom still holds water in our fast-paced world.