Ashtanga Primary Series Pranayama
0.0 (0 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
3 students enrolled
Wishlisted Wishlist

Please confirm that you want to add Ashtanga Primary Series Pranayama to your Wishlist.

Add to Wishlist

Ashtanga Primary Series Pranayama

Health, longevity, and a tranquil mind
0.0 (0 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
3 students enrolled
Last updated 8/2017
Price: $200
30-Day Money-Back Guarantee
  • 3 hours on-demand video
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion

Training 5 or more people?

Get your team access to Udemy's top 2,000 courses anytime, anywhere.

Try Udemy for Business
What Will I Learn?
  • For all levels, build the foundations of deep nourishing breathing patterns, and begin to feel your mind become clear and tranquil in a matter of minutes.
  • Raise your kundalini is the purpose of pranayama. Temporarily dissolve your individuality to realize objective perspectives on the activities of your life. This is pranayama. This course teaches the ashtanga primary series pranayama sequence.
View Curriculum
  • Should have some experience with yoga postures practice and/or seated meditation practice.

This is a beginner through advanced product. Learn the fundamentals of several very important breathing exercises that will make you more aware of your thoughts and feelings and help you boost your mental efficiency and create harmony in your mind and body. Several progressions are given in detail for more advanced practitioners to take it deeper. By the end the beginner or advanced practitioner will have a full sequence of breathing patterns (pranayama) to practice with firm knowledge of how to customize their practice to their needs.

Who is the target audience?
  • Yoga and Meditation practitioners
Compare to Other Pranayama Courses
Curriculum For This Course
19 Lectures
19 Lectures 02:57:02

Pranayama is the fourth limb of ashtanga yoga.

Prana ayama

Potential energy in our own body

Accumulation of energy - potential to take action

Preview 08:51

ayama - bring under your awareness, bring under your control

pranayama - control your prana, bring prana under control

holding glottis open inhale from the belly, that is, a diaphragmatic breath, and kumbaka (retention). feel air/energy swirl in your belly but air is not going to the belly - it is prana.

keep belly firm - for upper most expansion of chest

hold belly firm, expand chest inhale, hold glottis open, kumbaka. Feel air/energy swirl above your palate but air does not go above your palate, that’s prana.

Preview 11:41

5 elements

earth, water, fire, air, ether (sky)

light, thought

elements correspond with the 7 chakras of the meridian



fire-belly (ambition)

ego-self-identity – solar plexus

air - heart chakra (air most rapid form of matter to equilibrate

sound – throat

light – mind (sky)

and thought - intellect  

2nd principle- proper proportions

counting will assist with focusing in certain areas

clairvoyance, intuition, telepathy – mental capacities that we aren’t yet using  

3rd principle

Origin, destination, means of travel

To get to where you are going is retention

Inhale + exhale + retention = pranayama

To access the mind - bring the mind to the quality of light, quality of vision. Equal proportions, inhale, exhale, retention

Empty left, 3 breaths on the right, inhale right, 3 breaths on the left, empty the right.

empty left

inhale right- count to 12

close- retain- count to 12

open the right, exhale - count 12

inhale right – 12

close - control 12

open the right, exhale - 12 (continue to count to 12 for each)

inhale the right

close- control

open the right exhale

inhale the right


open left exhale

inhale left

close control

open left exhale

inhale left

close control

exhale left

inhale left

control close

empty right

Visharma Vritty level 1

3 points of skeletal contact

coccyx on the block

sit bones (i.e. ischial tuberosities) hanging off - brings anterior tilt to the pelvis

BNS Iyengar

laying on the back is possible for pranayama (see supplemental video at end of this video series).

taking away physical effort of what you are doing – allows the mind to relax and perceive more subtle experiences of the body, the energy body, and their connection to certain kinds of thoughts and thinking patterns.

the other side of the discomfort comes the pause. Know your capacities.

Visharma Vritty level 2

Cleanse your nerve system

Clear your air pathway

Give a sense of timelessness

Liberation, realization, salvation

From pointer finger to pinky -

  Body, mind, intellect, individual soul (ego)

Thumb - universal soul  (inspiration, realization)

Mind, body - controlled like parent child (care, nurture)

Mind is not intellect - mind is form

Intellect is the deciding factor (force of decision) force of our thoughts

Intellect needs to be free - = to realize our individual existence.

When intellect and ego unite we realize our common existence.

Shankha mudra - like a conch shell

Odd number breath is the meaning of visharma vritty pranayama.

  • Initiation is exhale on the left

  • Open the right inhale - exhale 3 times (3 breaths on right)

  • Switch sides so inhale right – close right

  • Open left nostril exhale - inhale three breaths on the left   

  • Always finish right. Exhale right

Visharma Vritty

naval is our connection to God


cutting the (umbilical) cord makes duality

self mastery leads to mastery of all things

philosophy to be a science must be falsifiable

take the age of a man to be 100 years

15 breaths per min

21,600 breaths per day

788,940,000 breath per lifetime

maybe live twice as long if breathe half as fast – not provable yet

there’s stillness in breath hold

the turmoil that rises to the surface can be observed in stillness  

“if the practice of today takes away from the practice of tomorrow it’s not good practice” BKS Iyengar

time = cause and effect = birth and death

there will be physical changes if you practice pranayama

more freedom

Visharma Vritty level 3

To conquer time

To conquer death

12 30 12 - focuses on the root chakra

chakra thrive on prana

it is appropriate to use bandas

always mulabanda

divine doorway - muladhara chakra, where kundulini lives

you will experience an emergence of your unconscious mind. Instincts and desires

Visharma Vritty level 4

Nerves - naadis

To purify the nervous system throughout the body

Visharma vritti - empty left, inhale-exhale right 3 times, inhale right, then exhale-inhale left 3 times, then empty right.

Naadi Shodhana:

Empty left

Inhale right

Exhale left

Inhale left

Exhale right

Inhale right

Exhale left

Inhale left

Exhale right

Inhale right

Exhale left

Inhale left

Empty right

Kanda (origin of all the naadi, a subtle body organ) resides below the naval

Asana (3rd limb of ashtanga yoga) - to be able to sit still

Pranayama (4th limb) - to make the mind sit still

Concentration (6th limb)

Meditation (7th limb)

Naadi Shodhana level 1

Centralizing the intelligence around the heart

Neti Kriya can help open the nostrils for pranama. Always use sea salt with distilled water and do pranayama practice immediately following.

Naadi Shodhana level 2

12 24 12 – centralizing the intelligence around the solar plexus.

controlling our breathing.

breath link between mind and autonomic nervous system and their mixture is pranayama.

Naadi Shodhana level 3

Consistency to a practice is necessary.

3 main naadis and a kanda where all naadi originate. the naadi system or subtle body system, pranayama kosha.

3 most prominient naadi are

  • central – shishumna

  • ida – feminine, left, cooling effect, calm to the mind, good for sleep, immediate de-stressing

  • pingala – masculine, right, heating effect, brings agitation, passion, power

its not the biggest breath, its not the longest hold. there is more to be experience. more capacity to appreciate what’s in front of you besides a long breath hold.

Naadi Shodhana level 4

Apply it when necessary. Cooling pranayama. Induces a contraction of the nervous system. Cools the mind. Taco tongue. Kechari mudra is useful during this retention. Take the tongue back and touch the roof of the soft palate. Chin lock – jalandhara bandha during retention.Head stays parallel.

Retention is count of 30. 3 to 10 repetitions. notice the difference internally in the nervous system as you do this pranayama.


Bhashtikra means heating the body 

Momentum, power.
The yogi, hatha yogi does not rely on external stimuli for cooling or heating the body.
Forceful breathing, through both nostrils.
May require extra breaths between sets to recover.
King, masculine, heating.
Contract the face.
Nasal breath, channel the breath to the medulla. Gaze just beyond nose tip and breath loudly as if sniffing. Expand only the chest, belly stays absolutely motionless but not uddhiyana bandha.
Purifying for nerves in head.
Dont want belly to move -stationary (hand on belly)

Seethali torso expands but for bhastrika 6 abrupt inhale, exhale. Final inhale before retention let go of belly lock. Count to 30 for retention
Always empty before initial inhale. Breath, fully audible. Ideally, inhale=exhale.
Gaze towards nose
3-10 repetition 
Always take rest after pranayama.


Shakti is Power. Manifesting force. Feminine force. Shiva masculine, Shakti feminine.

Realization of pranayama is raising kundulini. Kundulini is a sleeping energy.

Always empty left,

Conclude on the right

6 count inhale right

24 count retention

12 count exhale left

inhale on left 12 count

retention 24 count

empty on the right is 6

3 - 5 repetitions in total

Shakti charlana level 1

Body - earth

Human/personality/ego – water

Hatha yogi - yoga of physical practices. Uses air to liberate. To reach salvation.

Convert the water to air we use fire.

Fire - comes from will. Solar plexus.

Hatha yogi - uses the power of fire to vaporize.

Cooking human into spirit leaving bud of a body behind.

Empty left

Inhale through right 8

Retention 32

Exhale left 16

Inhale left 16

Retention 32

Empty the right 8

0-5 breaths in between sets

3 - 10 sets

Burning emotional volatility

Shakti charlana level 2

Ambition becomes intensified

Any form of exercise is grounding

Cooking ego into spirit.

Literally feel like  your body is vibrating

Harmonizing you with something greater - brings heat, brings light, power

Preparing our mind with intensity of greater experience

Increase duration for 3rd iteration

empty left

10 inhale on the right

40 count retention

20 exhale left

20 inhale left

40 count retention

10 exhale right

constant pressure in the breath all throughout.

3-10 repetitions

Shakti charlana level 3

Opening chant – awaken the intention for pranayama

the bringer of divine power




boundless petition

piercing discernment

extra ordinary abilities of human - divine power

decide to choose

piercing intellect

pranayama does so much for digestion - brings more oxygen for the blood.  

state of profound repose - stillness.


sat - “what is”

chit - “conscious”

ananda - “bliss”

the bliss of the consciousness of what is BE PRESENT you know you are present because it brings bliss.

being absolutely present

pranayama- improves body order

brings longevity to your life

godliness – creature of spontaneity

  • visharma vritti  

  • naadi shodhana

  • seethali

  • bhashtrika

  • shakti charlana

closing chant


Raising of the kundalini is the realization of pranayama

Kala- point of focus /place of focus/we put it on the chakras



Solar plexus


Dasha- kumbaka - stopping of the breath. Place of focus- how long can you pour your attention into the location of focus?

12, 30, 12- divine doorway into the root chakra

Sankia- beads, repetition. Where is your internal point of focus? how long is your retention? and how many repetitions?

What kind of pranayama are you doing? Depends on where you are in your own evolution

  • Pranayama Inhale Retention Exhale Sets Beg. Int. Adv.

  • Visharma Vritti 12 30 12 3 5 5

  • Naadi shodhana 12 30 12 3 5 5

  • Bhashtrika 30 3 5 10

  • Shakti charlana 10R/20L 40 20L/10R 3 5 10

Seethali  - can be used at any point in practice as needed for cooling effect.

We have the ability to expand beyond the limitation of our own body.

Pranayama is the 4th limb

Pratyahara (control of the senses) - 5th limb

Continuing onward

Supplement - Supine postures for pranayama
About the Instructor
Christopher De Vilbiss
0.0 Average rating
0 Reviews
3 Students
1 Course
Traveling Yogi and Yoga Instructor

When I finished wrestling at the University of Oklahoma I found yoga which stabilized my mind and healed my injured body. During my PhD I taught dozens of workshops across the southern US and in my hometown on yoga therapy and other techniques. After my PhD graduation I took pilgrimage to India for 2 months where I studied pranayama (breathing), asana (posture) and chakra meditation. Since returning I continue to travel the US teaching yoga therapy and pranayama, I have a weekly podcast and a weekly lecture program in addition to my free youtube content. #9thlimb Blessings, Chris