Moorchha Pranayama

There are various methods of doing moorchha pranayama. In this topic we will describe two types that are specifically mentioned in the yogic scriptures and which we teach in our ashram. They are both excellent techniques that can bring many benefits at all levels. Practice them yourself and choose the method you prefer.

Moorchha pranayama can be practised in any comfortable meditation position. The best asanas are padmasana, siddhasana, siddha yoni asana, swastikasana and ardha padmasana, though vajrasana and sukhasana can be used.

Technique 1

1. Sit in any comfortable sitting asana.

2. Hold the spine and head upright.

3. Relax the whole body.

4. Fold your tongue against the upper palate – khechari mudra.

5. Do shambhavi mudra.

6. Inhale deeply and slowly with ujjayi pranayama.

7. Simultaneously bend the head backwards so that the movement of the head is synchronized with the inhalation.

8. At the end of inhalation your head should lean backwards but not completely.

9. Straighten the arms and lock the elbows, pressing the knees with the hands.

10. Continue to practice khechari mudra.

11. Hold kumbhaka (breath retention) for as long as possible, but without strain.

12. Fix your whole awareness on the eyebrow centre.

13. Then bend the arms.

14. Slowly exhale with ujjayi pranayama as you bend your head forwards.

15. Simultaneously practise unmani mudra, that is, slowly close your eyes as you exhale and move your head.

16. At the end of exhalation your head should face forwards and the eyes should be completely closed.

17. Relax the whole body. Breathe normally.

18. Keeping the eyes closed, feel the lightness and calmness pervading the whole mind. This is the end of 1 complete round.

19. Repeat another round.

20. Do shambhavi mudra.

21. Maintain khechari.

22. Inhale with ujjayi pranayama and slowly lean the head backwards.

23. Continue as before. Do as many rounds as time will allow.

Technique 2

1. Sit in any comfortable asana.

2. Hold the head and back upright.

3. Do khechari mudra.

4. Do shambhavi mudra.

5. Inhale with ujjayi pranayama.

6. At the end of inhalation do kumbhaka.

7. Practice jalandhara bandha.

8. Hold your breath for as long as is comfortable.

9. Then while maintaining jalandhara bandha slowly breathe out.

10. Continue to practise shambhavi mudra and khechari mudra.

11. The first round is completed at the end of exhalation. Repeat more rounds.

In both techniques you should be aware of:

– breahing and sound of breath,
– head movement,
– eyebrow centre.

A few minutes practice will bring some benefits with you can experience for yourself. About ten minutes is sufficient to start. Do each round for as long as possible without strain. Slowly increase the duration with regular practice. Stop the practice when you feel the fainting sensation. To bring optimum benefits this pranayama should be done for a reasonably long period of time, say one hour or more every day for advanced practitioners.

The longer the kumbhaka (breath retention), the greater the benefits.

Limitations

People who suffer from high blood pressure, vertigo or brain haemorrhage should not do moorchha pranayama.

Warning

You should not practice until you become unconscious. The aim of the practice is to induce a state of semi-fainting, not complete unconsciousness. Stop the practice when you feel a fainting sensation.

The best time to practice moorcha is after asanas and immediately before meditation.

Benefits

Moorchha pranayama is a very powerful practice especially if it is done with extended kumbhaka. It relaxes the entire mind and body. It withdraws one’s awareness from the outside world (pratyahara) so that all external sounds, feelings, smells, etc. are cut off. Simultaneously, it renders the mind free of thoughts. This leads to meditation and bliss.

Swami Satyananda Saraswati