Yoga Practice Name
Bahir Kumbhak
English Name
Outer Retention
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Yoga Practice Type
Ashtang Yoga Category
Pranayama
Hatha Yoga Category
Pranayama
Steps and Description
- Sit in padmasana or sukhasana(any comfortable pose), adopt any mudra.
- Keep your spine straight and take few deep breathes to make your mind focused and relaxed, bring focus inwards on your breathing.
- Make a short inhalation and then start exhalation slowly, using all the respiratory muscles, without any break.
- After completing the exhalation retain the breath, when the lungs are empty, for few seconds.
- Ensure facial muscles relaxed and nose is unconstricted.
- Inhale as naturally as possible and take few normal breaths and repeat the process
- While doing this practice, focus on your breathings and feel the positive vibrations inwards.
- Continue the same process for few more times or as much as you can according to your capacity and preferences.
- Maintain silence for few minutes and observe the benefits of bahir kumbhak.
Practice Keynotes
- Keep focus on your breathings.
- Try to observe on your mind.
Cautions and Limitations
- Those suffering from heart ailments should not attempt retention of breath.
- Under no circumstance should the breath be forced. Never breathe through the mouth.
- Proceed carefully and only under expert guidance. At the slightest sign of discomfort, reduce the duration of inhalation/ exhalation/retention and, if necessary, discontinue the practice.
- Pranayama should never be rushed.
- Person with breathing ailments must consult the suitability of pranayama with their doctor.
Contraindications
- People with heart diseases, avoid this practice.
General Benefits
- Beneficial for respiratory system.
- A large volume of carbon dioxide is expelled from aleveoli.
- Reduces the stress.
- Improves the functioning of the diaphragm.
- Beneficial for mental strength.
Benefits for Disease
Depression
