Anulom Vilom Pranayama, also known as alternate nostril breathing, is a powerful breathing technique in yoga that helps balance the mind and body. It involves alternately inhaling and exhaling through each nostril, regulating the flow of energy (prana) in the body. 

Here's a step-by-step guide on how to practice it:

• Sit in a comfortable meditative posture like Padmasana (Lotus Pose), Sukhasana (Easy Pose), or Siddhasana (Auspicious Pose). Keep your spine straight, shoulders relaxed, and hands resting on your knees in Gyan Mudra.

• Close your eyes and take a few moments to relax and focus on your breath.

• Use your right hand to form a mudra: fold the index and middle fingers towards the palm, keeping the ring and little fingers extended. Use the thumb to close the right nostril.

• Exhale completely through both nostrils.

• Close the right nostril with your thumb and inhale deeply through the left nostril.

• Close the left nostril with your ring finger after a full inhalation.

• Release the right nostril and exhale completely through it.

• Inhale through the right nostril, keeping the left nostril closed.

• Close the right nostril with your thumb and exhale through the left nostril.

Repeat this alternating pattern for about 5-10 minutes, focusing on your breath and maintaining a steady rhythm.

Benefits:

• Reduces stress and anxiety.

• Improves respiratory function and lung capacity.

• Balances the nervous system.

• Enhances concentration and cognitive abilities.

• Promotes detoxification and improves cardiovascular health.

• Strengthens the immune system.

• Alleviates menstrual pain, cramps, and migraine headaches.

• Regulates hormonal imbalances.

• Improves memory and emotional well-being.

Precautions:

• Practice on an empty stomach, preferably in the morning or with a gap of at least 4-5 hours after your last meal.

• Do not force your breath or hold it for too long, especially if you are a beginner.

• If you have any existing health conditions like asthma, hypertension, or heart issues, consult a healthcare provider before starting.

• If you feel dizzy or uncomfortable during the practice, stop immediately and resume normal breathing.

• Apply gentle pressure when closing the nostrils, without causing discomfort.

Bhastrika Pranayama, also known as Bellows Breath, is a powerful breathing technique that invigorates the body and mind. It involves rapid exhales and inhales, creating a bellows-like action in the abdomen.

Here's a step-by-step guide on how to perform Bhastrika Pranayama:

• Sit in “vajrasana” or “sukhasana” (cross-legged position). (Pranayama can be more effective in vajrasana as your spine is erect and the diaphragmatic movement is better.)

• Makes a fist and fold your arms, placing them near your shoulders. 

• Inhale deeply, raise your hands straight up and open your fists. 

• Exhale slightly forcefully, bring your arms down next to your shoulders and close your fists.

• Continue for 20 breaths.

• Relax with palms on your thighs. 

• Take a few normal breaths.

• Continue for two more rounds.

Benefits: 

• Great for energizing the body and mind.

• Since we maximize our lung capacity while doing it, the pranayama helps remove toxins and impurities.

• It helps in the sinus, bronchitis, and other respiratory issues.

• Improved awareness, perceptive power of senses.

• It helps balance doshas.

Precautions:

• Make sure you practice it on an empty stomach.

• Pregnant women should avoid it.

• Do it at your own pace. If you feel dizzy, increase the duration of the breaks.

• If you suffer from hypertension and panic disorders, then do it under the supervision of a teacher.

Dirga Pranayama, also known as the three-part breath, is a simple yet powerful breathing technique in yoga. It involves deep, conscious breathing that fills the lungs in three stages: the diaphragm, the ribs, and the upper chest. 

Here is a detailed guide on how to practice Dirga Pranayama:

• Sit in a comfortable pose, such as Sukhasana (Easy Pose) or Padmasana (Lotus Pose).

• Gently close your eyes to focus inward and minimize distractions.

• Place your hands on your belly, just below your ribcage.

• Inhale deeply: Inhale slowly and deeply through your nose, filling your belly with air.

• Expand your ribs: As you continue to inhale, expand your ribcage laterally.

• Fill your upper chest: Finally, fill your upper chest with air, allowing your shoulders to slightly rise.

• Exhale: Exhale slowly and completely through your nose, releasing the air from your upper chest, ribs, and belly.

Repeat this cycle for 5-10 breaths or longer, gradually increasing the duration as you become more comfortable. Focus on maintaining a smooth, continuous flow of breath without any jerks or pauses.

Benefits: 

• Improves lung capacity and efficiency, benefiting overall respiratory function.

• Helps reduce stress and anxiety, promoting emotional balance and relaxation.

• Increases focus and mental clarity, making it easier to concentrate on tasks.

• Aids in the removal of toxins from the body by enhancing oxygenation and circulation.

• Supports hormonal health and can help alleviate symptoms of hormonal imbalances.

• Stimulates the digestive organs and promotes better digestion.

• Increases vitality and energy by enhancing oxygen flow throughout the body.

• Can improve sleep quality by calming the nervous system and reducing stress.

Precautions:

• It is best to practice Dirga Pranayama on an empty stomach, preferably in the morning. If practicing later in the day, ensure a gap of at least 4-5 hours after your last meal.

• Do not force your breath or hold it for too long, especially if you are a beginner. The practice should feel comfortable and relaxing.

• If you feel dizzy, lightheaded, or uncomfortable during the practice, stop immediately and return to normal breathing.

• When filling your lungs, avoid excessive pressure on the abdomen and chest. The breath should be deep but gentle.

Bhramari Pranayama, also known as Bee Breath, is a calming breathing technique that soothes the nervous system and helps to connect you with your inner peace. It is named after the humming sound produced during the practice, which resembles the gentle buzzing of a bee.

Here's how to practice Bhramari Pranayama:

• Sit up straight in a quiet, well-ventilated corner with your eyes closed. Keep a gentle smile on your face.

• Keep your eyes closed for some time. Observe the sensations in the body and the quietness within.

• Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.

• Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee.

• You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.

• Breathe in again and continue the same pattern 3-4 times.

Benefits:

• Gives instant relief from tension, anger and anxiety. It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind.

• Gives relief if you’re feeling hot or have a slight headache.

• Helps mitigate migraines.

• It benefits in Improving concentration and memory.

• Builds confidence.

• It benefits in reducing blood pressure.

Precautions:

• Ensure that you are not putting your finger inside the ear but on the cartilage.

• Don’t press the cartilage too hard. Gently press and release with the finger.

• While making the humming sound, keep your mouth closed.

• You can also do Bhramari pranayama with your fingers in the Shanmukhi Mudra.

• Do not put pressure on your face.

• Do not exceed the recommended repetitions of 3-4 times.

Kapalbhati, often referred to as the "Skull Shining Breath," is a significant pranayama (breathing technique) in yoga that focuses on rapid exhalation and passive inhalation. The term is derived from two Sanskrit words: "kapal," meaning skull or forehead, and "bhati," meaning shining or illuminating. This technique is part of the shatkarmas, which are six purification practices in hatha yoga, aimed at detoxifying the body and enhancing overall health.

Here's a guide to its procedure and benefits:

• Sit comfortably with a straight spine in any meditative posture like Sukhasana, Padmasana or Vajrasana.

• Gently close your eyes to focus inward.

• Place your hands lightly on your abdomen, just below your ribcage.

• Exhale forcefully through your nose, using your diaphragm to contract your abdomen.

• Inhale passively as your abdomen naturally relaxes.

• Do 20 such breaths to complete one round of Kapalbhati.

• After a round, relax with eyes closed and observe the sensations in the body.

Beginners can practice up to 3 rounds of 20 breaths each. The count can be gradually increased over time.

Benefits:

• Increases metabolic rate and aids in weight loss.

• Enhances lung capacity and strengthens the respiratory system.

• Clears the nadis (subtle energy channels).

• Stimulates abdominal organs, beneficial for those with diabetes.

• Improves blood circulation and adds radiance to the face.

• Improves digestive function, absorption and assimilation of nutrients.

• Results in a toned and trimmed belly.

• Energizes the nervous system and rejuvenates brain cells.

• Calms and uplifts the mind.

• Purifies the frontal air sinuses and helps overcome cough disorders.

• Useful in treating cold, rhinitis, sinusitis, asthma and bronchial infections.

Precautions:

• Avoid Kapalbhati in case of cardiac conditions, high blood pressure, vertigo, migraine, stroke, hernia and gastric ulcers.

• Practice on an empty stomach.

• Avoid during pregnancy.

• Stop if you experience discomfort or dizziness while practicing.

Sheetali Pranayama is a yogic breathing technique designed to cool the body and calm the mind. The practice involves inhaling through a rolled tongue (or through the mouth) and exhaling through the nostrils. 

Here's how to practice Sheetali Pranayama:

• Sit in a comfortable position like Padmasana (lotus pose).

• Place your hands on your knees in Jnana Mudra or Anjali Mudra.

• Roll your tongue into a tube shape.

• Inhale slowly through the rolled tongue, filling your lungs.

• Close your mouth and exhale slowly through both nostrils.

• Repeat this 4-5 times.

Benefits:

• Cools the body and mind.

• Lowers blood pressure.

• Aids digestion and reduces acidity.

• Alleviates stress and promotes relaxation.

• Helps with insomnia and inflammatory skin conditions.

Precautions:

• Avoid if you have asthma, bronchitis, respiratory issues, low blood pressure, or chronic constipation. 

• Not recommended in cold weather or for individuals with excessive mucus.

Sheetkari Pranayama, also known as the Hissing Breath, is a breathing practice in yoga that helps cool the body, mind, and emotions. It involves inhaling through the mouth with the tongue slightly protruding and the teeth gently touching, creating a hissing sound. The breath is then exhaled through the nose.

Here's a guide to its procedure and benefits:

• Sit in a comfortable meditative pose.

• Close your eyes and try to touch the tongue upward.

• Join the upper and lower row of teeth.

• Open your lips and start inhaling while making the sound "See-See".

• After inhaling, close your lips and exhale through the nose.

• Repeat this for 8-10 rounds.

Benefits:

• Cools the body and mind.

• Lowers blood pressure and heart rate.

• Reduces stress and promotes relaxation.

• Aids digestion and relieves acidity.

• Helpful for insomnia and inflammatory skin conditions.

Precautions:

• Avoid if you have asthma, bronchitis, respiratory issues, low blood pressure, or chronic constipation. 

• Not recommended in cold weather or for individuals with excessive mucus.

Ujjayi Pranayama, also known as Victorious Breath or Ocean Breath, is a fundamental breathing technique used in yoga. It involves creating a slightly constricted breath in the back of the throat, resulting in a soft, hissing sound.

Here's a guide to its procedure and benefits:

• Sit comfortably with a straight spine.

• Close your eyes and take a few deep breaths.

• Inhale and exhale slowly through your nose, constricting the back of your throat to create a soft, hissing sound.

• Imagine fogging up a mirror on the exhale.

• Maintain equal length for inhalations and exhalations.

Benefits:

• Slows the pace of the breath, which is said to improve longevity.

• Cleanses and refreshes the nadis (subtle energy channels of the body).

• Infuses the mind-body with fresh prana (vital life force).

• Promotes mental clarity and focus.

• Boosts the immune system.

• Soothes and rejuvenates the nervous system.

• Promotes sound sleep, controls snoring.

• Helps in thyroid related problems, helps control high blood pressure and heart related discomforts.

• Improves voice quality of singers.