Pranayama, Mudra, Bandha, Kriya and Dhyana Practices
Pranayama
Distinguish calming practices (nadi shodhana, bhramari, ujjayi, sheetali, sheetkari) from activating ones (bhastrika, suryabheda). Anulom vilom is alternate-nostril breathing; the common beginner ratio is 1:2 inhalation to exhalation, with kumbhaka (antar and bahya) reserved for students who breathe smoothly and without strain. Kapalabhati is technically a shatkarma kriya, not pranayama, although it is taught alongside.
Bandhas and mudras
Mula bandha at the perineum/cervix, uddiyana in the abdomen with upward lift, jalandhara at the throat; maha bandha combines all three. Hasta mudras such as chin, jnana and nasika are used for focus and gently for breath regulation. Bandhas are contraindicated in hypertension, cardiac disease, hernia, pregnancy, peptic ulcer and recent surgery.
Kriyas
Shatkarma: neti, dhauti, nauli, basti, kapalabhati, trataka. These require supervised training, hygiene and clear contraindications (neti in chronic epistaxis; nauli in pregnancy, hernia, heart disease).
Dhyana
Dharana, dhyana and samadhi form an internal progression; trataka, mantra repetition, breath awareness and yoga nidra are accessible entry points. Posture must be steady before the mind settles.
Traps
The commonest error is recommending kapalabhati or bhastrika to a hypertensive, epileptic, herniated or pregnant student. Another is teaching kumbhaka to beginners, or describing jalandhara as safe in cervical spondylosis.
Rule of thumb
Breath first, retention later: no kumbhaka until a student can complete a full practice with smooth, unlaboured breathing.