A new practitioner of yoga is put on a combination of pranayama, yogasana (physical and mental exercises or postures) and a simple diet.

A number of different kinds of breathing exercises though make for the complete discipline of pranayama, the two are most important for the purposes of overweight - aalom-vilom (AV) or single-nostril breathing and kapalbharti (KB) or double-nostril breathing.

Although these two breathing methods are good for a weight loss program, they are effective in other disorders as well. They also form the basis for a more intensive yoga regime.

Start early if you can

For a practitioner of Yoga his day ideally begins much before the break of the dawn when it is peaceful and cool (this is important for tropical climates when even nights are warm). But don't worry if rising early is not possible.

A thin mattress is spread on a flat floor. A bed is fine as long as it is flat with a mattress without appreciable cushion effect. One has to sit cross-legged with hands on the knees. The vertebral column must be held straight. With eyes closed (not a mandatory, but recommended) deep breathing is initiated for a minute followed by AV, single-nostril breathing.

The aalom-vilom breathing method

For AV one has to begin by closing right nostril with his right thumb and inhaling deeply from the left. This is followed by closing the left nostril with two middle fingers and inhaling from the right. One has to breathe in and breathe out in a slow succession. Each single process of inhalation and exhalation separately takes about 2-2.5 seconds. That means 100-120 inhalations and exhalations in all over a period of five minutes.

A beginner must keep a handkerchief handy, for he will have to clean his nose a number of times while doing pranayama. One may stop for few seconds if tired. Those who cannot sit for long may do the exercise lying down. Even the healthy may lie down whilst continuing with the breathing exercise, as some may feel backache in the initial period of yoga practice.

Five minutes of AV is followed by five minutes of KB or double-nostril breathing.

The kapalbharti breathing method

For KB one begins with deep but slow breathing for a minute and then starts a series of conscious exhalations, each one per second like the clock ticking. Conscious exhalations here mean that one has to concentrate on the exercise of blowing one's nose once every second. Here the inhalation is an involuntary exercise against the exhalation. The inhalation should take place without the practitioner noticing, whereas teh exhalation is a concious effort

With hands placed on one's knees and the spinal column kept straight during the whole practice of pranayama, another five minutes need to be devoted to the double-nostril breathing exercise. This automatically is accompanied by the belly strokes. One is advised not to do the KB too hard, as the principle is to be slow and sustaining to make the system a habit and not do it quickly and become fatigued.

For a beginner 10 minutes of pranayama in the morning and evening each should suffice. As her/his capacity to do more increases she/he is advised to go upto 20 minutes dividing 10 minutes each between AV and KB, taking it upto 30 minutes and beyond. She/he may give a break of 2-5 minutes between every ten minutes and that period could be utilized to do physical exercises, called in the language of yoga "the sukshamavyayama".

Timing is important with the breathing exercises

Pranayama must not be performed after meals. A gap of five hours between the last meal and the exercises is recommended. Ideally one's bowels should be empty, hence the best time is morning after one freshens up.

One is also advised to take a cool bath or shower after 10-15 minutes of the breathing exercises. This is to allow the body time to cool down as pranayama generates heat in the system.

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