8.2 Preparatory Breathing, Bandhas & Hasta Mudras
Key Takeaways
Puraka is inhalation, Rechaka is exhalation and Kumbhaka is retention, either internal (Antar) after inhalation or external (Bahya) after exhalation.
The YPI syllabus specifies Nadi Shodhana, Sheetali and Bhramari without Kumbhaka; retention is learnt later under a teacher.
Sectional breathing trains abdominal, thoracic and clavicular breathing separately before joining them in full yogic breathing.
Jalandhara Bandha is the chin lock after inhalation, Uddiyana Bandha draws the abdomen in and up after exhalation, and Mula Bandha contracts the perineum and anal sphincter upward.
The seven syllabus Hasta Mudras are Chin, Chinmaya, Brahma, Adi, Jnana, Dhyana and Nasika (Nasagra) Mudra.
Preparatory Breathing, Bandhas & Hasta Mudras
The YPI practical syllabus asks for preparatory breathing practices (4.6), the concept of Puraka, Rechaka and Kumbhaka (4.7), an understanding of three Bandhas (4.8) and seven Hasta Mudras (4.9). These are short items, but they are easy marks in both the theory paper and the viva.
1. Puraka, Rechaka and Kumbhaka
| Term | Meaning | Note |
|---|---|---|
| Puraka | Inhalation (filling) | Smooth and controlled, never gulped |
| Rechaka | Exhalation (emptying) | Usually slower than inhalation in calming practices |
| Kumbhaka | Retention (pot-like holding) of the breath | Antar (internal) after inhalation; Bahya (external) after exhalation |
Patanjali defines Pranayama as the regulation of the movement of inhalation and exhalation once Asana is steady (PYS 2.49) and describes external, internal and stationary phases regulated by place, time and number (PYS 2.50). The CYP booklet describes the same process in modern words: first awareness of the breath, then regulated filling (puraka), holding (kumbhaka) and emptying (rechaka). At YPI level, the syllabus specifies Nadi Shodhana, Sheetali and Bhramari without Kumbhaka; retention is learnt later under a teacher.
2. Sectional Breathing and Yogic Deep Breathing
Sectional breathing trains each part of the respiratory system separately before the parts are joined in full yogic breathing. A widely used method (taught, for example, in the S-VYASA tradition as Vibhagiya Pranayama) pairs each section with a hand mudra that directs attention to that part of the chest:
| Practice | What moves | Hand mudra often used | What to observe |
|---|---|---|---|
| Abdominal (diaphragmatic) breathing | The abdomen rises on inhalation and falls on exhalation | Chin Mudra | The belly and lower ribs move; the chest stays quiet |
| Thoracic (intercostal) breathing | The rib cage widens sideways | Chinmaya Mudra | The middle ribs expand; the abdomen stays steady |
| Clavicular (upper chest) breathing | The upper chest and collarbones lift slightly | Adi Mudra | The top of the lungs fills; the shoulders stay relaxed |
| Full yogic (deep) breathing | All three sections in one smooth wave | Brahma Mudra | Inhale from abdomen to chest to collarbones; exhale smoothly and completely |
Technique tips: sit or lie comfortably, breathe through the nostrils, move slowly (deep breathing settles at roughly 5–6 breaths a minute), and stop if dizziness appears. Abdominal breathing is the most relaxing and is the base for all pranayama. Clavicular breathing on its own is the shallow pattern seen in stress and asthma, so it is practised only as an awareness exercise.
3. The Three Bandhas (Syllabus 4.8)
Bandha means a lock or bond. Bandhas are muscular locks that regulate the flow of breath and Prana and are classically combined with Pranayama and Mudras. The YPI needs to understand them; full practice with retention belongs to later levels.
| Bandha | How it is done | Classical source | Key cautions |
|---|---|---|---|
| Jalandhara Bandha (chin lock) | After inhalation, contract the throat and press the chin firmly toward the chest while the spine stays erect | HYP 3.70 | Neck problems, high blood pressure, heart disease |
| Uddiyana Bandha (abdominal lock) | After a full exhalation, hold the breath out and draw the abdomen in and up under the ribs | HYP 3.55–3.57 | Only on an empty stomach; avoid in high blood pressure, heart disease, hernia, ulcers, pregnancy and menstruation |
| Mula Bandha (root lock) | Press the heel against the perineum and contract the pelvic floor and anal sphincter, drawing them upward | HYP 3.61 | Never strain; learn gently under guidance |
Practised together, the three form Maha Bandha (HYP 3.19). Uddiyana Bandha is also the foundation for Nauli (see 3.1), and Jalandhara Bandha is used with internal retention so that the held breath does not press upward into the head.
4. The Seven Hasta Mudras in the Syllabus (4.9)
Hasta Mudras are hand gestures used in pranayama and meditation to steady attention.
| Mudra | Hand position | Typical use |
|---|---|---|
| Chin Mudra | The tip of the index finger touches the tip of the thumb; the other three fingers are straight; palms face down on the thighs | Abdominal breathing, meditation |
| Jnana Mudra | The same finger position with the palms facing up (the CYP booklet's description for Dhyana) | Meditation, pranayama |
| Chinmaya Mudra | Index finger and thumb joined as in Chin Mudra; the other three fingers folded into the palm | Thoracic breathing |
| Adi Mudra | The thumb folded into the palm and the fingers closed over it (a fist with the thumb inside) | Clavicular breathing |
| Brahma Mudra | Both hands in Adi Mudra with the knuckles of the two fists touching, placed below the navel, palms facing up | Full yogic breathing |
| Dhyana Mudra | Palms upturned in the lap, the right hand resting on the left, thumb tips touching | Meditation |
| Nasika (Nasagra) Mudra | Right hand: index and middle fingers folded (or resting at the eyebrow centre); the thumb closes the right nostril and the ring and little fingers the left | Nadi Shodhana / Anuloma Viloma |
Note
Schools differ on whether Chin Mudra is palms down and Jnana Mudra palms up, or the reverse. Follow the CYP booklet's description of Jnana Mudra (palms up) and state the convention you use when you teach.
In sectional breathing, which section is being trained when the belly and lower ribs move while the chest stays quiet?
Clavicular breathing
Thoracic breathing
Full yogic breathing
Abdominal breathing
How is Uddiyana Bandha performed, and when should it be avoided?
After a full exhalation, the abdomen is drawn in and up while the breath is held out; avoid it after meals and in high BP, hernia, ulcers or pregnancy
After inhalation, the chin is pressed firmly to the chest while the breath is held in; it is safe for everyone, even straight after a meal
During a deep inhalation, the pelvic floor is contracted upward and held; it is avoided only by complete beginners in their first month
The tongue is rolled back toward the soft palate during the exhalation; it is avoided only in very cold weather or by older students
Which hand mudra does the CYP booklet use for Nadi Shodhana, and how is it formed?
Chin Mudra: the index fingertip touches the thumb tip, palms facing down on the knees
Nasagra (Nasika) Mudra: index and middle fingers folded; thumb and ring finger close the nostrils
Adi Mudra: the thumb is folded into the palm and the fingers closed over it into a fist
Dhyana Mudra: the right palm rests on the left palm in the lap, with the two thumb tips gently touching
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