Source material from 4th Revised Edition, May 2019 | Source: Common Yoga Protocol, Ministry of AYUSH, Govt. of India Tags: kapalabhati, pranayama, nadi shodhana, anuloma viloma, alternate nostril breathing, shitali, bhramari, dhyana, meditation, sankalpa, shanti patha, breathing techniques, yoga breathing
The final portion of the Common Yoga Protocol moves from the physical (asanas) into breath regulation and mental practice. Kapalabhati is a forceful exhalation technique that purifies the respiratory system. Three types of pranayama follow: Nadi Shodhana (alternate nostril breathing), Shitali (cooling breath) and Bhramari (humming bee breath). The session then moves into Dhyana (meditation) and closes with a Sankalpa (resolve) and Shanti Patha (peace chant).
Kapalabhati
"Kapala" means skull (forehead), "bhati" means shining or illuminating. A breathing technique characterised by forceful exhalation through contraction of the abdominal muscles, followed by passive inhalation. Classified as a kriya (cleansing practice), not technically a pranayama, though it is closely related.
Pranayama
Breath regulation. Consists of developing awareness of one's breathing, then willfully regulating respiration. "Prana" means vital energy or life force; "ayama" means extension or expansion.
Nadi Shodhana / Anuloma Viloma Pranayama
Alternate nostril breathing. The main characteristic is breathing alternately through the left and right nostrils, with or without retention of breath (kumbhaka). "Nadi" means channel or nerve; "shodhana" means purification.
Nasagra Mudra
The hand gesture used during Nadi Shodhana. The right thumb is placed on the right nostril, the ring and small fingers on the left nostril, and the middle and index fingers are folded.
Jnana Mudra
The gesture of knowledge. The tip of the thumb touches the tip of the index finger, forming a circle. The other three fingers are straight, relaxed, side-by-side and touching. Used during pranayama and meditation.
Kumbhaka
Breath retention. The phase in pranayama where the breath is held after inhalation (antara kumbhaka) or after exhalation (bahya kumbhaka).
Shitali Pranayama
Cooling breath. "Shitali" means cooling, calm, passionless. The tongue is rolled into a tube shape, and air is inhaled through this tube before exhaling through the nostrils. Designed to reduce body temperature.
Bhramari Pranayama (Bhramari Rechaka)
Humming bee breath. "Bhramari" derives from "bhramara," meaning black bee. During exhalation, a deep, steady humming sound is produced, resembling the buzzing of a bee.
Shanmukhi Mudra
A hand gesture used in the advanced version (Type II) of Bhramari Pranayama. The eyes are closed with the index fingers, the middle fingers are placed beside the nose (not closing it), the ring and small fingers close the mouth, and the thumbs close the ears.
Dhyana
Meditation. An act of continuous contemplation. Sitting in a comfortable posture with eyes closed, maintaining a mild focus between the eyebrows while being conscious of the breath.
Dhyana Mudra
The meditation hand gesture. Same formation as Jnana Mudra, placed on the thighs with palms facing upward.
Sankalpa
A resolve or positive affirmation made at the end of the Yoga session. A commitment to remain in a balanced state of mind and to fulfil one's duty to self, family, work, society and the world.
Shanti Patha
The peace chant recited to close the session. "Om Sarve Bhavantu Sukhinah, Sarve Santu Niramayah, Sarve Bhadrani Pashyantu, Ma Kashcit Duhkha Bhagbhavet. Om Shantih Shantih Shantih."
Translation: May all become happy, may all be free from illness. May all see what is auspicious, may no one suffer. Om Peace, Peace, Peace.
Starting position: Any meditative posture (Sukhasana, Padmasana or Vajrasana).
Technique:
Sit comfortably, close the eyes, relax the whole body
Inhale deeply through both nostrils, expanding the chest
Expel the breath with forceful contractions of the pelvic and abdominal muscles, then inhale passively
Do not strain
Continue with active, forceful exhalation and passive inhalation
Complete 30 rapid breaths, then take a deep breath, exhale slowly and relax completely
This is one round of Kapalabhati
Sit still for a while after each round
Repeat for 2 more rounds (3 rounds total)
Breathing pattern: Exhalation is forceful, driven by contracting the abdominal muscles, with no undue movement in the chest and shoulder region. Inhalation should be passive throughout.
Progression: Beginners can start with 3 rounds of 20 rapid breaths each. The count and number of rounds can be increased gradually over time.
Benefits: Purifies the frontal air sinuses, helps overcome cough disorders. Useful in treating cold, rhinitis, sinusitis, asthma and bronchial infections. Rejuvenates the whole body, keeps the face glowing and vibrant. Strengthens the nervous system and tones the digestive organs.
Caution: Avoid in cardiac conditions, giddiness, high blood pressure, vertigo, chronic bleeding in the nose, epilepsy, migraine, stroke, hernia, gastric ulcer, pregnancy and during the menstrual cycle.
Nadi Shodhana / Anuloma Viloma Pranayama (Alternate Nostril Breathing)
Starting position: Any comfortable posture, spine and head straight, eyes closed.
Technique:
Left palm on the left knee in Jnana Mudra
Right hand in Nasagra Mudra (ring and small fingers on left nostril, thumb on right nostril, middle and index fingers folded)
Open the left nostril, breathe in from the left
Close the left nostril, release the thumb from the right nostril, exhale through the right
Inhale through the right nostril
Close the right nostril, open the left, exhale through the left
This completes one round
Repeat for a total of 5 rounds
Ratio and timing: For beginners, inhalation and exhalation should be equal in duration. Gradually work toward a 1:2 ratio (inhalation to exhalation).
Breathing quality: Slow, steady and controlled. Never forced or restricted.
Benefits: Induces tranquillity, helps improve concentration. Increases vitality and lowers the level of stress and anxiety. Alleviates cough disorders.
Shitali Pranayama (Cooling Breath)
Starting position: Padmasana or any comfortable posture. Hands on knees in Jnana Mudra or Anjali Mudra.
Technique:
Roll the tongue from the sides to shape it into a tube
Inhale through this tube-shaped tongue, filling the lungs to maximum capacity
Take the tongue inside the mouth, close the mouth
Slowly exhale through both nostrils
This is one round
Repeat for a total of 5 rounds
Benefits: Cooling effect on body and mind. Beneficial for high blood pressure. Satisfies thirst and appeases hunger. Relieves indigestion and disorders caused by phlegm (cough) and bile (pitta). Destroys disorders of gulma (chronic dyspepsia) and spleen-related diseases. Beneficial for skin and eyes.
Caution: Those suffering from severe cold, cough or tonsillitis should avoid this pranayama.
Bhramari Pranayama (Humming Bee Breath)
Starting position: Any comfortable posture, eyes closed.
Type I (Simple version):
Inhale deeply through the nose
Exhale slowly in a controlled manner while making a deep, steady humming sound like a black bee
This is one round
Repeat for a total of 5 rounds
Type II (With Shanmukhi Mudra):
Inhale deeply through the nose
Close the eyes with index fingers, place middle fingers beside the nose (without closing it), close the mouth with ring and small fingers, close the ears with the thumbs (Shanmukhi Mudra)
Exhale slowly with a deep, steady humming sound
This is one round
Repeat for a total of 5 rounds
Benefits: Relieves stress, alleviates anxiety, anger and hyperactivity. The resonance of the humming sound creates a soothing effect on the nervous system and mind. A great tranquilliser, useful in stress-related disorders. A preparatory pranayama for concentration and meditation.
Caution: Avoid in cases of nose and ear infections.
Starting position: Any comfortable posture.
Technique:
Sit comfortably, spine erect
Adopt Jnana Mudra or Dhyana Mudra (tip of thumb to tip of index finger, forming a circle; other three fingers straight, side-by-side)
Palms on thighs, facing upward
Arms and shoulders loose and relaxed
Close the eyes, sit with a slightly upturned face
No need to concentrate; just maintain a mild focus between the eyebrows and be conscious of the breath
Dissolve thoughts and try to attain single, pure thought
Meditate
Notes: Beginners may play soothing music in the background. Stay as long as comfortable.
Benefits: Meditation is the most important component of Yoga practice. It eliminates negative emotions (fear, anger, depression, anxiety) and develops positive ones. Keeps the mind calm and quiet. Increases concentration, memory, clarity of thought and willpower. Rejuvenates the whole body and mind. Leads to self-realisation.
The Yoga session ends with a Sankalpa, a positive commitment:
"I commit myself to remain in a balanced state of mind all the time. It is in this state that my development reaches its greatest possibility. I commit to do my duty to self, family, at work, to society, and to the world, for the promotion of peace, health and harmony."
The closing chant:
Om Sarve Bhavantu Sukhinah, Sarve Santu Niramayah, Sarve Bhadrani Pashyantu, Ma Kashcit Duhkha Bhagbhavet. Om Shantih Shantih Shantih.
"May all become happy, may all be free from illness. May all see what is auspicious, may no one suffer. Om Peace, Peace, Peace."
A provision exists for leading yoga institutions to add 15 minutes of their own practices (preferably Pranayama, Yoga Nidra, Dhyana, Satsang, etc.) after the Pranayama or Meditation session but before the Sankalpa.
⚠️ Kapalabhati uses forceful exhalation and passive inhalation. This is the opposite of normal breathing and a very common exam distinction.
⚠️ In Nadi Shodhana, the breathing pattern is: left in, right out, right in, left out. That is one round.
⚠️ The beginner ratio for Nadi Shodhana is 1:1 (equal inhalation and exhalation). The target ratio is 1:2.
⚠️ Shitali Pranayama is specifically designed to cool the body. If asked about a pranayama to reduce body temperature, this is the answer.
⚠️ Bhramari Pranayama has two types. Type I is simple (no hand gesture on the face). Type II uses Shanmukhi Mudra (closing eyes, ears and mouth with the fingers and thumbs).
⚠️ Dhyana is described as "the most important component of Yoga practice" in this protocol.
⚠️ The full CYP sequence order is: Prayer, Loosening Practices, Asanas (Standing, Sitting, Prone, Supine), Kapalabhati, Pranayama, Dhyana, (optional IYP), Sankalpa, Shanti Patha.
Q: What is the key breathing mechanism in Kapalabhati?
A: Forceful exhalation by contracting the abdominal muscles, followed by passive inhalation. The chest and shoulders should remain relatively still.
Q: How many rapid breaths constitute one round of Kapalabhati for beginners?
A: Beginners can practise up to 3 rounds of 20 rapid breaths each (the protocol describes 30 rapid breaths per round, with gradual progression).
Q: Describe one complete round of Nadi Shodhana Pranayama.
A: Breathe in through the left nostril, close the left and exhale through the right. Breathe in through the right nostril, close the right and exhale through the left. This is one complete round.
Q: What is the target ratio of inhalation to exhalation in Nadi Shodhana?
A: 1:2 (inhalation to exhalation).
Q: Which pranayama is specifically designed to reduce body temperature?
A: Shitali Pranayama, which involves inhaling through a tube-shaped tongue.
Q: What is the humming sound in Bhramari Pranayama meant to resemble?
A: The buzzing of a black bee (bhramara).
Q: What is Shanmukhi Mudra and in which practice is it used?
A: Shanmukhi Mudra is a gesture where the index fingers close the eyes, the middle fingers are placed beside the nose, the ring and small fingers close the mouth, and the thumbs close the ears. It is used in Type II Bhramari Pranayama.
Q: What does the Sankalpa at the end of the CYP session commit the practitioner to?
A: A commitment to remain in a balanced state of mind, to fulfil one's duty to self, family, work, society and the world, for the promotion of peace, health and harmony.
Q: What is the closing Shanti Patha and what does it mean?
A: "Om Sarve Bhavantu Sukhinah..." – May all become happy, may all be free from illness, may all see what is auspicious, may no one suffer. Om Peace, Peace, Peace.
Q: In what order does the Common Yoga Protocol progress?
A: Prayer, Loosening Practices, Yogasanas (Standing, Sitting, Prone, Supine), Kapalabhati, Pranayama, Dhyana, (optional 15-min IYP), Sankalpa, Shanti Patha.
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