Pranayama
Pranayama
 |
| Pranayama strengthens the lungs . |
"Boost Your Immunity with Your Breath".
(Breathing Discipline, Simple Breathing Exercise, The science of Breathing, प्राणायाम
"Prana" means energy drawn from breath and "Ayama" means extension of Prana.
Who is your life partner?
Pranayama for lungsMeditation for mindYoga for bodyWalking for heartGood food for IntestinesGood thoughts for soulGood karma for world
Our lifespan is dependent on and is measured not in minutes or months and years but in the total number of breaths. Now by doing Pranayama and retaining air in the lungs for a longer time we reduce total number of breaths during the day. Hence this will help us to increase our longevity.
What is Pranayama? Pranayama means ‘prana’ (livingness) and ‘ayama’ (expansion of livingness). It involves the regulation of breath to attain physical and mental wellness. The more someone practices this routine, the more they become full of life energy. And, that’s why it is beneficial for your immune system and body—breath, oxygen and heart rate
"Prana" means energy drawn from breath, and "Ayama" means, expansion, stretching or restraint. Ayama also means extension of Prana. Pranayama thus connotes extension of breath and its control.
Pranayama is the exercise of the motion of inhalation and exhalation of breath in particular following perfection there in. Pranayama trains in rhythmic breathing. Prana is a auto energizing force. The "in-breathe" fans the elements of fire and water for them to fuse so that they blend to form a new 'bio electrical energy'. This new bio electrical energy is called "Prana" in yogic terms.
As the energy is generated from falling water, Yogic Pranayama helps the spindles of air cells act as turbines for the production of energy to enjoy 100% health and happiness. The energy obtained from Pranayama is stored in the seven chambers of the spine known as Chakras (energy centers) and discharge the energy when the body and mind need to face the upheavals in life'.
Pranayama is practiced after one practices Asanas. Right practice of Pranayama brings glow in the eyes, health in the body, clarity in thinking and calmness in mind.
It should come as no surprise that breathing is one of the most important and intricate activities we engage in. In many ways, our conscious life begins with our first breath and ends with our last. Cellular respiration, the source of all our physical energy and expression in the world, is dependent on a constant flow of oxygen being delivered to each cell and carbon dioxide being taken away. Every emotional state we experience has a corresponding pattern of breathing associated with it. Even the elemental rhythm of our heartbeat is intimately connected with the action of our lungs. The word “inspiration” itself refers to both the act of breathing in as well as the state of being filled with spirit and energy.
"Good breathing helps with over all health."
In yoga, the life force, known as Prana, refers to the energy that animates, controls, and permeates the world in and around us. Digesting our food, changing our heart rate in response to exercise, and fighting off infections are all highly complex and variable tasks, yet each of them happen spontaneously, effortlessly, and automatically through the functions of Prana. Prana is this active and intelligent force connecting everything. And Pranayama is the exploration of how we can tap into this universal potential.
Air represents breath the vital process through which our cells are kept alive The Hindus called it "Prana"(from pra first and na unit) In yoga philosophy , prana is referred to as a vital energy in and around itself., a basic unit from which all like is made. This energy represents an interface between the physical world and the mental world that is mind. If it wishes to influence the body. Likewise control of the breath can quiet the mind. Prana is considered a vital link between the two
The object of pranayama is to arouse Kundalini, the divine cosmic force in our bodies.
PRANA - THE VITAL LIFE FORCE
"Breathing exercises are recommended for healthy lungs. Pranayama can help people achieve that. It strengthen your lungs and helps you concentrate on positivity, while shutting out negativity."
The normal rate of breathing per minute is 15 . This rate increases when the body is upset by indigestion, fever, cold and cough or by emotions like fear, anger or lust. The normal rate of breathing is 21,600 breaths inhaled and exhaled every 24 hours. Since the breathing is lengthened in Pranayama, its practice leads to longevity.
"Pranayama is the movement of the Prana toward the Apana and the movement of Apana towards Prana."
Introduction
Prana means energy, breath, or life force. Learning to direct and control Prana in the body has long been considered a crucial aspect of yoga. As an essential bodily function, breathing is an involuntary act. Although we cannot control whether or not we breathe, we can, to some extent, control the way that we breathe.
"This is the fastest way to calm down."
 |
| Understanding our Breath |
"Expansion of individual energy into cosmic energy is called prāṇāyāma (prāṇa, energy + ayām, expansion".
What is Prana?
Prana means breath, respiration, life, vitality, wind, energy or strength. It also connotes the soul as opposed to the body. The word is generally used in the plural to indicate vital breath. The ancient Indian system of yoga identifies Prana as the universal life force or energy which distinguishes the living from the dead. This life force energy or chi as it is called flows through thousands of subtle energy channels they called 'nadi' and energy centers called 'chakra'
Prana is the vital energy needed by our physical and subtle layers, without which our body would perish. It is what keeps us alive.
Prana has many levels of meaning, from the physical breath to the energy of consciousness to Kundalini Shakti to the original creative power. Yogis say that the entire universe is a manifestation of Prana.
Prana has many levels of meaning, from the physical breath to the energy of consciousness to Kundalini Shakti to the original creative power. Yogis say that the entire universe is a manifestation of Prana.
Prana in the body of individual (Jivatma ) is a part of the cosmic breath of the universal spirit (Paramatma) . An attempt is made to harmonize the individual breath (Pinda - Prana) with the cosmic breath (Brahmanda -Prana) through the practice of pranayama.
Prana is the medicine of all diseases in the body. By practicing various activities of Prana i.e. breathing, all diseases are quenched. Prana is our true friend, it is moving in every pulse of the body. In the absence of vitality, other medicines are useless. Prana purifies the body by removing all the impurities. O Marut means Air means Prana! You are the best benefactor and give us health through best measures.
PRANIC BODY
Prana is a life force. According to Yoga philosophy Pranamaya Kosha sheath is made up of five major Pranas which are collectively known as Panch Prana. They are Prana, Udana, Samana, Apana and Vyana. Pranamaya kosha governs the area between the larynx and the top of the diaphragm.
"In the practice of Pranayama the eyes are kept shut to prevent the mind from wondering."
Prana Vayu
One of the most subtle form of energy is air. This vital energy which also pervades the human body is classified in five main categories according to the various functions performed by the energy are termed Vayu (wind) and the five main divisions are:
Prana (here the generic term used to designate the particular) which moves in the region of the heart and controls respiration.
Apana Which moves in the sphere of lower abdomen and controls the functioning of eliminating urine and feces
Samana Which strokes the gastric fire to aid digestion. Samana Vayu activates Manipur Chakra and helps in complete digestion.
Vyana Which dwells in the thoracic cavity and controls the intake of air and food
Udana Which pervades the entire body and distributes the energy derived from food and breath.
There are also five subsidiary Vayus. These are:
Naga : which relieves abdominal pressure by belching.
Kurma : Which controls the movement of the eyelid to prevent foreign mater or too bright a light entering the eyes.
Krkara : Which prevents substances passing up the nasal passages and down the throat by making one sneeze or cough.
Devadatta : which provides for the intake of extra oxygen in the tired body by causing a yawn
Dhanamjaya : which remains in the body even after death and sometimes bloats up a corpse.
The best time for practice is in the early morning (preferably before sun rise) and after sunset.
Sources of Prana
There are many sources to derive, increase, maintain and sustain your Prana level, and these could be broadly classified into four major categories: food, rest, breath, and by being in a calm, happy frame of mind.
There is more prana in fresh foods than canned, frozen, or stale foods. Similarly, vegetarian food is said to be generally of high prana, while meat, being dead, is considered low or even negative Prana.
However, the most direct and immediate source of prana is breath - when our breath stops, we die. And, as we will see in a moment, the way we breathe has a powerful effect on how we feel.
There is more prana in fresh foods than canned, frozen, or stale foods. Similarly, vegetarian food is said to be generally of high prana, while meat, being dead, is considered low or even negative Prana.
However, the most direct and immediate source of prana is breath - when our breath stops, we die. And, as we will see in a moment, the way we breathe has a powerful effect on how we feel.
"Proper Breathing Gives Better Health."
Pranayama is the forth stage in the Asthanga Yoga. In Pranayama practice the nostrils, nasal passages and mucous membranes, the windpipe, the lungs and the diaphragm are the only parts of the body which are actively involved. These alone feel the full impact of the force of Prana, the breath of life. Therefore do not seek to master Pranayama in a hurry as you are playing with the life itself. By its improper practice respiratory disease will arise and the nervous system will be shattered. By its proper practice one is freed from most diseases.
Pranayama thus connotes extension of breath and its control. This control is over all the functions of breathing namely 1 inhalation or inspiration which is termed Puraka (filling up) 2.exhalation or expiration, which is called Rechaka (emptying of lungs) and 3 retention or holding of breath a state where there is no inhalation or exhalation. which is termed Kumbhaka. In Hatha yoga kumbhaka is also used in a loose generic sense to include all the three respiratory processes of inhalation,exhalation and retention.
A kumbhaka is a pitcher, water pot, jar or chalice. A water pot may be emptied of all air and filled completely with water or it may be emptied of all water and filled completely with air. Similarly there are two states of kumbhaka namely 1 when breathing is suspended after full inhalation (the lung being completely filled with life-giving air) 2 When breathing is suspended after full exhalation (the lungs being emptied of all noxious air). The first of these states where breathing is held after full inhalation., but before exhalation begins is known as Antara kumbhaka. The second where breath is held after a full exhalation, but before inhalation begins is known as bahya kumbhaka. Antara means inner or interior, while bahya means outer or exterior.Thus kumbhaka is the interval or intermediate time between full inhalation and exhalation. In both these types breathing is suspended and restrained.
"Pranayama is thus a science of breath It is the hub round which the wheel of life revolves."
As lions,elephants and tigers are tamed very slowly and cautiously, so should Prana be brought under control very slowly in graduated measures according to one's capacity and physical limitations.
Effect of high and low Prana.
It was discovered that the quantity and quality of Prana and the way it flows through the nadis (subtle energy channels) determines one’s state of mind.
Due to lack of attention, the energy channels in the average person may be partially blocked, making the flow of Prana broken and jerky. This results in increased worry, fear, uncertainty, conflict, tension, depression, doubts, and other negative emotions.
When the Prana level is high and its flow is continuous, smooth, and steady, then the mind is calm, happy, positive, and enthusiastic.
In Pranayama the yogi uses his lungs as pneumatic tool.
Pranayama activates the parasympathetic nervous system and significantly aids in proper digestion, assimilation and excretion of wastes. The breath regulation exercises aids in oxygenating the body cells tissues that have become dormant. Activating the dormant cells will nourish and heal the imbalance/ injury and restores the health back.
As newborns, we enter the world by inhaling. In leaving, we exhale. (In fact, in many languages the word “exhale” is synonymous with “dying.”) Breathing is so central to life that it is no wonder humankind long ago noted its value not only to survival but to the functioning of the body and mind and began controlling it to improve well-being.
As early as the first millennium B.C., both the Tao religion of China and Hinduism placed importance on a “vital principle” that flows through the body, a kind of energy or internal breath, and viewed respiration as one of its manifestations. The Chinese call this energy qi, and Hindus call it prana (one of the key concepts of yoga).
A little later, in the West, the Greek term pneuma and the Hebrew term rûah referred both to the breath and to the divine presence. In Latin languages, spiritus is at the root of both “spirit” and “respiration.”
Pranayama (“breath retention”) yoga was the first doctrine to build a theory around respiratory control, holding that controlled breathing was a way to increase longevity. Deep breathing and is probably still the best-known breathing technique for relaxation in the West today.
"Pranayama is the fourth "limb" of the eight limbs of Ashtanga Yoga."
Pranayama is not just breath control as commonly perceived but it is the control of prana through the breath. These techniques involve breathing through the nostrils in a specific pattern of inhalation, breath retention, exhalation
 |
| The Yoga Of Breathing |
The first step in Pranayama is training ourselves to use the entire range of our physical breathing apparatus. This means experiencing full yogic breathing—coordinating the lower, middle, and upper parts of the breath process.
When we take full, slow, deep breaths through the nose, using all three sections of our breathing apparatus and drawing out the exhalation longer than the inhalation, a number of important things start to happen in our body. First, nose breathing filters the air, warms it, and keeps it moist. Thus the air arrives in the lungs in the best condition to provide efficient transfer of oxygen and carbon dioxide. This is no small thing. Anyone who deals with breathing difficulties will tell you just how much dusty, dry, cold air aggravates their challenges. In addition, full breathing through the nose also stimulates some of the subtle nerve structures, beginning the process of bringing light and aliveness to our inner realms
When we practice full yogic breathing, we also increase the velocity of the fluids moving through all the tissues in our body, thus promoting an increase in nutrition to the cells, more efficient waste removal, and better immune defense.
The alternating squeezing and soaking process helps the lymph system in particular. Our lymph system is tasked with fighting infections and overall detoxification. This function requires fluid transport, but the lymph system itself does not contain a primary pump like the heart, so any activity that promotes fluid movement becomes crucial. Complete yogic breathing is one of the best facilitators of this necessary transport.
The last physical benefit of Pranayama practice is that full yogic breathing tends to empty the lungs completely. This has two important consequences. First, this means that the bottom third of the lungs gets a thorough airing when we do Pranayama exercises. Like the bottom of any container, gravity will tend to accumulate material there. When we use our lungs completely on a regular basis, we have a better chance of keeping the bottom third of our lungs cleaner. Second, regular practice of a full- breath technique will keep the tissues of the lower lungs more nourished, flexible, and free of toxins. Just like the heart can starve for blood when the arteries harden and narrow, the lower lung tissue can starve for nutrients and oxygen when it is insufficiently used and seldom moved.
"Mind is the king of senses, but the breath is the king of mind."
Breathing is related with the age of one's lives.
Yogis practice Pranayama to bring down their respiratory rate to 5. They live up in mountain and practiced this science to live up to many years. So controlling the breath is a prerequisite to controlling the mind and the body.
Pranayama : Prana - means the first unit of energy, and Ayama is expansion of this. Breath is the vehicle of this Prana which yogis have identified it..
Channels of energy: We have more than 72,000 energy channels (Nadis). There are 3 main Nadis Ida, Pingla and Sushumna. Ida opens in the left nostril and Pingla on the right nostril . There are places where they interact cross each other. These crossings are called chakras. In between is the third channel that is called Sushumna Nadi. Sushumna opens when there is a balance of ida and pingla nadis.
Breath, Nervous System and Mind
Breath can be voluntary as well as involuntary. Yogis found out that breath is the only mechanism in our body which is both voluntary as well as involuntary and therefore they use this as a medium to travel within the body. Breath is a portal of entry for control of autonomic nervous system and mind.
Breath and Mind
Yogis also found reciprocity between breath and mind. When the mind is disturbed, breath is disturbed.(for example when you get angry). And you breath very rapidly, your face becomes red you do not have control on your self , once you are angry the breathing becomes rapid, your heart rate also increases. But if the breath is made calm, mind becomes calm. When you take a deep breath, your anger is calmed down. So there is a reciprocity between a breath and mind.
Pranayama And Nervous System
Breath control - control of lungs - control your heart. How you can have a full control over your nervous system. Yogis say if you can learn to control over your breath ,you can control lungs. Once you control your lungs you can control your heart. Once you control the heart you can control the vagas nerve ,once you control your vagus nerve you can control your autonomic nervous system. Once you control your ANS you can control your Prana. Once you can control your Prana you can control youe mind. Its a big science. We all need to know this philosophy.
Breath control - Control of lungs
Control of lungs - Control of Heart
Control of Heart -Control of Vagus Nerve
Control of Vagus Nerve - Control of ANS
Control of ANS - Control of Prana
Control of Prana - Control of Mind
Voluntary control of involuntary states
All of the body is in the mind but not all of the mind is in the body as said by swami Rama.
Autonomic Nervous System
Breathing is part of the autonomic nervous system, which is comprised of the sympathetic and parasympathetic nervous systems. In general, the sympathetic nervous system is responsible for governing our responses to stimuli, deciding whether they are threatening, and tripping the signals that tell the body how to react. This is sometimes described as fight or flight responses.
The parasympathetic nervous system helps the body calm back down after the danger or stress has passed. One of the things that the sympathetic nervous system effects is breath.
Deep breathing increases the activity of the vagus nerve, a part of parasympathetic nervous system; the vagus nerve controls and also measures the activity of many internal organs. When the vagus nerve is stimulated, calmness pervades the body: the heart rate slows and becomes regular; blood pressure decreases; muscles relax. When the vagus nerve informs the brain of these changes, it, too, relaxes, increasing feelings of peacefulness. Thus, the technique works through both neuro-biological and psychological mechanisms.
In the presence of real danger, the breath becomes fast and short as your body tries to load itself with oxygen to facilitate its escape. This kind of breathing is also a response to non-life-threatening stress. It happens in response to panic and then perpetuates the panic.
When you're aware of the effect of stress on your sympathetic nervous system, you can deliberately slow and deepen the breath by signaling the body that it's okay to calm down. Your breath is a powerful force you can use to control your body's responses to stress.
"Contraindication: Pranayama should not be practiced during illness."
Emotional excitement affects the rate of breathing, equally, deliberate regulation of breathing checks emotional excitement specially deep breathing.This will enable to control the senses.
We charge our cell phones every night, but how do you recharge your mind? The secret may be in your breath.
Is your breath deep or shallow?
Take a moment now to become aware of your breath - is it deep or shallow, smooth or choppy?
We can learn the art of breathing right by observing new born babies. Have you seen their abdomen gently rising and falling as they breathe in and breathe out?
Most of us breathe from the chest - such shallow breathing sends a signal to the brain that all is not well-we are stressed. Alternatively, breathing deeply as if from the abdomen boosts respiration, ensures a rich supply of oxygen to the brain and signals that all is well.
Observe your breath again, now that you’ve been thinking about it for a minute - has it got any longer or smoother?
Five types of prana are responsible for various pranic activities in the body, they are Prana, Apana, Vyan, Udana & Samana. Out of these Prana and Apana are most important. Prana is upward flowing and Apana is downward flowing. Practice of Pranayama achieves the balance in the activities of these pranas, which results in healthy body and mind.
| "Pranayama as essentially an exercise that is preliminary to concentration. |
NOSE :
Nostril Anatomy
Air enters our body through nostrils. At the opening of the nose there are hairs, which are actually filters. Do not trim those hairs they trap the fine particles which enter the lungs. These hairs are meant to give protection, they are filters to the air. Impurities are trapped by these hairs. Inside when you enter the nose there are cavities called terbinates. These are small raised structures and they are highly vascular. They are richly supplied with blood and are highly sensitive. Even with a small scratch is there it starts bleeding. It is covered by the mucus. When you inhale the air, if it contains some organism, bacteria's or dust they get stuck to this mucus and it can hold and purify the air. As these tubinates are richly supplied by blood when the dry air passes through these turbines it imbibes the moisture, the air is cleaned, becomes warm, moist and enters our body.
Nostrils Dominance Alternates
Blood engorgement swells these tissue & alters air flow. In the night when we sleep on one side one nostril is active and it is engorged. After some times when we shift to other side reverse process occurs. When one nostril is active, and there is more blood flows inside it, after sometimes it starts swelling. So once it swells up the passage of air narrows down. Once the passage becomes narrow you one cannot breath through that nostril.. Only one nose is active at a time at night when you sleep on your side. There occur a blood engorgement on that side of nostril, as a result it swells after sometimes. Once it swells up air passage is narrowed down. Once that passage becomes narrow you cannot breath through that nostril. Therefore you take a turn or you sleep in supine position. As a result the nose which was closed it opens. As a result the other nostril is at rest. This is a normal phenomena. Nostril dominance alternated approximately every 2 to 2 1/2 hours in our body. So this is called nostril dominance alternates.
Right (Solar) Nostril Dominance (Pingla nadi ends at right nostril) Sun Nostril
- Heat producing
- Activity
- Sympathetic dominance
- People will have more anger
- Hyperactivity
- Aggression
- Elevated B P
Right nostril is also called a solar nostril.It is heat producing. When one is talking,doing some activity, sympathetic activity is going on, right nostril is working at the moment. The persons who are actively listening , there right nostril is active at the moment.
Left Lunar Nostril Dominance. (Ida Nadi ends at left nostril.) Moon Nostril
- Cooling
- Relaxation
- Parasympathetic dominance
- Such people will be more depressed
- Fatigue
- Weak digestion
- Sleepiness
If somebody who is feeling sleepy, or the people who are sleeping there left nostril will be dominant. Left nostril cools the body, gives relaxation.
Normally if one nostril is active at a time the other will be inactive. Then after sometimes the other nostril will be active and the other will be relaxed. The balance between right nostril and left nostril is necessary.
Problem with single nostril dominance:
Some people have right nostril dominance, and some people have left nostril dominance. Therefore no nostril should be dominance. There should be balance between the two. Therefore disease is the manifestation of an imbalance in the flow of Prana, or in the flow of energies. To make the balance there are certain basic breathing techniques.
Control of involuntary system
If you are practicing a right kind of breathing, you can have control over your involuntary system. One can control their heart, lungs, digestion etc.
Cleansing Procedures
Lungs and nose has to be cleansed properly
If these organs are not properly cleaned one cannot breath properly
1 . Water Cleansing Jal Neti (Jal Neti )
Jal neti is very important in Corona times
- Take a pot. Take care its edges are not sharp.
- Luke worm water
- Add a pinch rock salt in water
- Its poured into one nostril while the head is tilted to so as to allow the saline sloution to flow through the other nostril.
- When we use a saline water the mucus and dirt is dissolved . As every day we take breath, go to market, with lot of pollution and dust, we even do not realize that nose is filled with all dirt.
- It makes the nose clean
- As it is a saline water therefore through osmosis draws extra water from frozen turbines.
- Helps in drainage of sinuses
2 . Alternate Nose breathing or Nadi Shodhan Purification of Nadi (Channels)
It is the purification of Nadis. There are three Nadis, Its very important to clean them.
- It restores the balance between ida and pingla.
- It cleanses and strengthens the nervous system
- Restores sympathetic and parasympathetic balance.
- Preliminary to energize Sushumna.
- Sushumna energization preliminary to awaken Kundilini Shakti.
Normally everyone should breath Diaphragmatically
Diaphragmatic Breathing
HEALTHY BREATHING : SMOOTH-CONSTANT-REGULAR-DEEP-SLOW-I/E RATIO 1:1 GENTLE & NATURAL
Process :
Diaphragmatic breathing is a healthy breathing. Maximum expansion of chest takes place upwards and downwards. There is a strong muscle below the lungs called diaphragm. When the diaphragm contracts lungs expand to inhale lot of air and vice versa. When the lungs contracts used air is thrown out in the process of expiration.
Please ensure that you breath very smoothly, very gently, and naturally
2 Poses to practice diaphragmatic breathing Shavasana Makarasana or Crocodile Pose.
- Lie on your back or in prone position.so that you are relaxed
- Put one hand on your chest and other hand on your stomach.
- Inhale slowly through your nose for at long duration. As you inhale you should feel your stomach move out. (In Diaphragmatic Breathing) This technique we all have to learn.
- Exhale through pursed lips for the same duration. As you exhale you should feel your stomach move in.
Benefits :
- Controls B.P.if practiced regularly.
- Strengthening core muscles, which in turn improves posture.
- Relieving muscle tension.
- Increasing oxygen exchange, which can help with concentration and brain activity.
- Strengthening the diaphragm itself, which in turn strengthens the lungs.
UNHEALTHY BREATHING : Jerks & Flutters-Pause in between-Irregular-Shallow-Rapid-I/E Ratio Poor
Benefits of Pranayama
"Prana means the energy that drives all the physiological functions of the body like respiration, circulation, digestion, etc."
The key to healthy and happy living may lie in the right way of breathing. When we attend to our breath, it brings us to the present moment, increases our self-awareness, and brings a sense of calm.
Pranayama goes a step further than a simple awareness of the breath, using specific rhythms and techniques to bring us numerous benefits on the mental, emotional and physical level.
- All the three doshas Vata, Pitta , Kapha get adjusted and abnormalities are removed Digestion gets improved diseases pertaining to digestive organs are cured.
- Disease pertaining to lungs, heart and brain are cured.
- Obesity, diabetes, cholesterol, acidity, migraine, ,high BP are cured.
- Immunity is developed.
- Problem like falling hair, premature graying of hair, wrinkles on face and body, forgetfulness are remedied.
- Face become bright, luminous and calm.Mind becomes stable and tranquil. A sense of contentment, enthusiasm and zeal develops.
- Depression gets over.Meditation becomes easy and positive thinking develops.Divine vows helps awaken divinity in the person..
- Pranayama have the ability to quickly increase our energy, release stress, improve our mental clarity, and improve our physical health.
- Pranayama brings harmony between the body, mind and spirit, making one physically, mentally and spiritually strong.
- Calms the body and mind, reducing worries and anxieties
- Improves focus and attention, removing brain fog
- Relieves Stress.
- Induces Sleep.
- Builds Lung capacity.
- Right practice of Pranayama brings glow in the eyes, health in the body, clarity in thinking.
- Symptomatic relief of mild to moderate asthma by breathing exercises
- Slow down aging process.
- Increases energy, bringing enthusiasm and positivity
- Rejuvenates the body and mind
"Pranayama is the practice of breath control in yoga".
Types Of Pranayama
Natural Breathing
Basic Abdominal Breathing
Thoracic breathing
Clavicular breathing
Yogic breathing
Deep breathing with ratios
Fast breathing
Vilom -Interrupted breathing
Anulom -Vilom - Alternate nostril breathing
Cooling Breathing : Sheetali Shetali,
Ujjayi victorious breathing
Bhramari is humming bee breath
Bhastrika Bellows Breath
Surya bhedan Right nostril breath.
Basic Abdominal Breathing
Thoracic breathing
Clavicular breathing
Yogic breathing
Deep breathing with ratios
Fast breathing
Vilom -Interrupted breathing
Anulom -Vilom - Alternate nostril breathing
Cooling Breathing : Sheetali Shetali,
Ujjayi victorious breathing
Bhramari is humming bee breath
Bhastrika Bellows Breath
Surya bhedan Right nostril breath.
Sheetali & Shitkari Pranayama
"The mind and the breath are intimately connected and the activity or the cessation of activity of one affects the other. Therefor recommendation of Pranayama for achieving mental equipoise and inner peace."
In Ayurveda a unique and very powerful breathing based meditation technique is called Sudarshan Kriya.
Before examining the exercises of breathing it is necessary to understand the process of breathing. The breathing process chiefly involves two activities, viz., inhaling and exhaling. Of these the former is called "Puraka" and the latter "Rechaka"' in Yogashastra. These two activities continue non-stop right from the birth to the death of a person. The state when these two activities are made to halt is given the name "Kumbhaka" in Yoga Studies. The halt after inhaling, i.e., Puraka is called "Abhyantara Kumbhaka" and after exhaling, i.e. rechaka. It is called "Bahya Kumbhaka". Two more types of Kumbhaka are mentioned.
According to the speed of breathing, it is divided into three parts:
- The smooth breathing that continues naturally without any effort (Quiet Breathing)
- The protracted breathing which is caused by deliberate slowing down of the breathing (Deep Breathing)
- The quick breathing which is caused by deliberate increase in the speed of breathing (Fast Breathing)
"Yogasana and Pranayama cleanse the body internally."
Instructions on Pranayama
- Early morning sit for the Yogic practices. Practice Pranayama in a dry, well ventilated room.
- Pranayama should be practiced 4 times a day, in the early morning, noon, evening and midnight, with 80 cycles at a time by a devoted practitioner and not for an average house holder. (or at at least 15 minutes a day)
- Pranayama requires deep concentration and attention. Do not keep anyone by your side.
- Before you sit for Pranayama practice, thoroughly clean the nostrils.
- When you finish the practice, take a cup of milk or light tiffin after 10 minutes.
- Pranayama can also be performed as soon as you get up from bed and just before chanting (Japa) and meditation.
- It will make your body light and you will enjoy the meditation.
- Do not shake the body unnecessarily. By shaking the body often the mind also is disturbed. Do not scratch the body every now and then.
- The Asana should be steady and as firm as a rock when you do Pranayama, Japa and meditation. In all the exercises, repeat Rama, Siva, Gayatri, or any other Mantra, mere number or any other time-unit according to your inclination. Gayatri or OM is the best for Pranayama.
- In the beginning you must observe some time-unit for Puraka, Kumbhaka and Rechaka. The time-unit and the proper ratio comes by itself when you do the Puraka, Kumbhaka and Rechaka as long as you can do them comfortably.
- Do not perform the Pranayama till you are fatigued. There must be always joy and exhilaration of spirit during and after the practice.
- You should come out of the practice fully invigorated and refreshed.
- Do not bind yourself by too many rules (Niyamas).
- Do not take bath immediately after Pranayama is over.
- Take rest for half an hour. If you get perspiration during the practice, do not wipe it with a towel. Rub it with your hand. Do not expose the body to the chill droughts of air when you perspire.
- Always inhale and exhale very slowly. Do not make any sound. In Pranayama like Bhastrika and Kapalabhati, you can produce a mild or the lowest possible sound.
- You should not expect the benefits after doing it for 2 or 3 minutes only for a day or two. At least you must have 15 minutes’ daily practice in the beginning regularly for days together. There will be no use if you jump from one exercise to another every day.
Posture- Breathing in pranayama practices is done through the nose only, except in Sitali and Sitakari.
- Keep the eyes closed throughout as otherwise the mind will wonder after outside object and be distracted. The eyes if kept open will feel a burning sensation and irritability.
- No pressure should be felt inside the ear during the practice of Pranayama.
- It is done in Jnana Mudra.
"Pranayama teaches the aspirant to regulate the breathing and thereby controls the mind."
- Breathing in pranayama practices is done through the nose only, except in Sitali and Sitakari.
- Keep the eyes closed throughout as otherwise the mind will wonder after outside object and be distracted. The eyes if kept open will feel a burning sensation and irritability.
- No pressure should be felt inside the ear during the practice of Pranayama.
- It is done in Jnana Mudra.
Pranayama Exercises
Three Part Breath - Dirga Pranayama दीर्घ प्राणायाम
A good breathing exercise for beginners. Doing three-part breath teaches you how to fill and empty the lungs completely, which is important because you're probably not used to using your full lung capacity. It's also a nice way to transition into your yoga session.
Process :
- Sit in a comfortable position with hands resting on thigh or lay on the floor in Shavasana or corpse pose.
- Begin by taking few natural breaths as you mentally divide your trunk into three parts : the abdomen (belly), the thoracic (chest), and the clavicular the (neck). Breath in through your nose.
- Breath in and fill your belly with air. Pause.
- Continue breathing, filling your chest. Pause.
- Finish by filling all the way up through your neck. Pause again.
- Exhale and pause at the same pace, but in the opposite direction. Empty your neck, chest and then belly. Repeat the process ten times. End by taking few more rounds of natural breath.
Pranayama is a proper rhythmic patterns of slow breathing. These rhythmic patterns strengthens the respiratory system, soothes the nervous system and reduce craving. As desires and cravings diminishes, the mind is set free and becomes a vehicle for concentration. Ashes of desires are scattered by the practice of Pranayama.
By improper practice of Pranayama a person introduces several disorders into his system like hiccough, wind, asthma, cough, catarrh, pain in head, eyes and ears and nervous irritation.
Benefits Of Deep Breathing:
- Strengthens the respiratory system.
- 70% of toxins are released simply by breathing properly. If you aren't breathing properly, the toxins do not get released.
- Releases tension. When you are afraid, stressed or nervous your breathing pattern changes. Breathe slowly, purposefully and deeply to relax.
- Relieves emotional distress, clear out negative or confused feeling with a deep breath.
- Eases your pain. Breathe in deeply, hold your breath and than visualize that pain leaving your body as you breath out.
- Improves your blood. Deep breathing releases carbon dioxide and increases oxygen supply, improving blood quality.
- Elevates your mood. Breathing increases pleasing inducing chemicals in your body.
...................................................................
Equal Breathing - Sama Vritti Pranayama समवृत्ति प्राणायाम
"Pranayama cleanses and aerates the lungs, oxygenates the blood and purifies the nerves."
- Taking long, deep, slow breaths has a relaxing effect on the body. Bringing your full attention to keeping your inhalations and exhalations the same length occupies your mind, giving it a much need break from its usual hum of activity.
Process :
- Take 4 seconds to inhale, and 4 to exhale.
- Deep breathe only through your nose.
- Gradually increase the duration to 6 to 8 seconds / breath.
- Take fewer than 10 breaths/minute for a few minutes to battle high blood pressure.
Benefit :
- Increases energy
- Reduces Stress
- Flow of consciousness
.............................................
Keep a book of 2 kg over abdomen while practicing Diaphragmatic Breathing .
Bellows Breath - Bhastrika Pranayama भस्त्रिका प्राणायाम
Bhastrika means a bellows used in a furnace. Here the air is forcibly drawn in and out as in a blacksmith's bellows. Hence the name.Rapid forceful breathing
Process :
- Take a fast vigorous breath and exhale fast and forcefully. One inhalation and one exhalation completes a cycle of Bhastrika. The sound made resembles air rushing through bellows.
- Complete at a stretch 10-12 cycles. Then take a slow deep breath.
Sacred Vow : While inhaling in the process of doing Bhastrika we have to think that the divine powers are getting filled in us.
Benefits :
- Disease like cold, cough,allergy, asthma and respiratory are cured. Health is improved because of the fresh air provided to the body.
- Disease of throat, tonsillitis are cured.
- Vata, pitta, kapha the three doshas get balanced. So blood is purified. This helps in the awakening of kundalini power.
- Bhastrika activates and invigorate the liver, spleen, pancreas and abdominal muscle
- Thus digestion is improved,
- The sinuses are drained,
- The eyes feel cool and one has a general sense of exhilaration.
- Improves low energy levels.
- Good for Thyroid Problems
- Improves lungs health
- Blood purifier
- Fat burner
- Neurological balance.
- Strengthens immunity
- Good for cold & Flu
Contraindications :
- As a locomotive engine is stoked with coal to generate steam to pull the train, so Bhastrika generates Prana to activate the entire body.
- Too much stoking burns out the boiler of the engine, so also too long a practice of Bhastrika wears out the system as the breathing process is forceful.
- Person with a weak constitution and poor lung capacity should not attempt Bhastrika.
- Those suffering from ear or eye complaints (pus in the ear, detachment of the retina) should not attempt them either.
- If the nose stars to bleed or the ears to throb and ache, immediately stop Bhastrika..
- Bhastrika should not be done by pregnant women.
- Uncontrolled Hypertension or low BP
- Cardiovascular disease
- Major surgery.
- Glaucoma.
- Pitta constitution people.(Inner fire element dosha)
Caution : Those suffering from High BP and heart diseases should not do this pranayama.
.....................................................
"Lord Krishna says in the Bhagavad Gita in body I am Prana Vayu."
Skull Shinning Breath - Kapalbhati Pranayama कपाल भाति
 |
| Boost your immunity with your breath |
Kapal - Forehead, and ; Bhati - means light, luster. Kapalbhati is also a -cleansing techniques. It is a milder form of Bhastrika Pranayama. So with this pranayama one becomes luminous and lustrous.. In Kapal Bhati Pooraka is to be done with normal force but the Rechaka has to be done with as much force as possible. In doing so , all abdominal area gets inward and outward movements.This pranayama can be done for five minutes. In between one can rest for a while.
.gif) |
| Kapal Bhati |
As it involves breathing in specific ways, some think it is a form of Pranayama. This is advanced breathing exercise should ideally be learned from an experienced teacher, as it is possible to become lightheaded if it is done incorrectly. Once mastered, this breath generates heat and clears the nasal passages.
Sacred Vow :
Think that we are throwing all diseases out, mental problems of anger, greed, ego, attachments are also getting cleared. Hence we feel peace.
Process:
- In this, you inhale passively and exhale actively and forcefully.
- Inhalation is slow but the exhalation is vigorous.
- There is a split second of retention after each exhalation.
Benefits:
- Face becomes lustrous and attractive. Diseases like asthma, respiratory troubles, allergies, sinus are cured. Disease of heart brain and lungs get cured.
- This relieves constipation. obesity, diabetes, acidity, and kidney problems.
- Organs in abdominal cavity viz intestine, prostrate and kidney, functions more efficiently and develop immunity towards disease.
- The sinuses are drained,
- The eyes feel cool and one has a general sense of exhilaration.
- The most effective for detoxifying the body and clearing the energy channels.
- Additionally, it is believed to increase one’s intuition.
Contraindications :
- Kapal bhati generates Prana to activate the entire body.
- Person with a weak constitution and poor lung capacity should not attempt Bhastrika.
- Those suffering from ear or eye complaints (pus in the ear, detachment of the retina) should not attempt them either.
- If the nose stars to bleed or the ears to throb and ache, immediately stop Bhastrika..
- Kapalbhati should not be done by pregnant women.
- Uncontrolled Hypertension and low BP.
- Cardiovascular disease
- Major surgery
- Glaucoma.
- Pitta constitution people.(Inner fire element dosha)
................................................
Alternate Nose Breathing - Nadi Shodhan / Anolom Vilom अनुलोम विलोम
Nadi Shodhan Pranayama
 |
| Coming into Balance |
To practice Nadi Shodhana, sit in a comfortable meditative position. Make a fist with your right hand, then partially re-extend your ring and little fingers. Lightly place the pad of the thumb on your nose just to the right and below the bridge; lightly place the pads of your ring and little fingers on the corresponding flesh on the left side of your nose. Gently pressing with the ring and little fingers to close the left nostril, exhale fully through the right. Then inhale fully through the right, close it with the thumb, release the left nostril, and exhale through it. Inhale through the left nostril, close it with the fingers, release the right nostril, and exhale through it. This completes one round of Nadi Shodhana.
Nadi is a Sanskrit word meaning “channel” or “flow” and shodhana means “purification.” Therefore, nadi shodhana is primarily aimed at clearing and purifying the subtle channels of the mind-body organism, while balancing its masculine and feminine aspects.
Nadi is a tubular organ of the body like an artery or a vein for the passage of Prana or energy. A nadi has three layers like an insulated electric pipe wire. The innermost layer is called sira, the the middle layer Damani and the entire organ as well as the outer layer is called nadi.
Sodhana meaning purifying or cleansing, so the object of Nadi Sodhana Pranayama is the purification of nerves. A little obstruction in a water pipe can cut off the supply completely. A little obstruction in the nerve can cause great discomfort and paralysis of a limb or organ.
The Nadi Shodhan Pranayama calms and centers the mind by bringing into harmony the left and right hemispheres of the brain which correlate to the logical and emotional sides of our personality. The right nostril represents the Ida nadi and is connected with the left brain. The left nostril represents the Pingala nadi and is connected with the right hemisphere of the brain. When we breathe through the alternate nostril in a specific pattern, it brings the balance between both hemispheres of the brain. Nadi shodhan is clearly a yogi's delight for its instant calming effect.
Prana breath in through left nostril represents energy of the moon, which symbolizes peace and has a cooling effect. Hence purification of nadis, commences. Begining of this pranayama has to be made by the left nostril.
Process :
- Sit comfortably in an erect position. Keep the head, neck and the spine straight.
- Rest the left hand on the left knee.
- Close the right nostril with the tip of right thumb.
- Now breath out slowly through the left nostril.
- Keeping the right nostril closed breathe in slowly and deeply through the left nostril.
- Now close the left nostril with ring finger and little finger of the right hand and slowly breathe out through the right nostril.
- Now keeping the right nostril still closed, breathe in through the right nostril.
- This completes one entire round of Anuloma - Viloma.
- Repeat the entire process
- Remember that breathing in and breathing out should be done very slowly without any noise
One complete cycle of nadi shodhan Pranayama. Here the rhythm of breathing is as follows:
- a Exhale through the right nostril.
- b Inhale through the right nostril.
- c Exhale through the left nostril.
- d Inhale through the left nostril.
- e Exhale through the the right nostril
- f Inhale through the right nostril.
- g Exhale through the left nostril.
- h Inhale through the left nostril
- i Exhale through the right nostril
- j Inhale through the right nostril...and so on
- Anuloma -Vilom Pranayama cleanses all Nadis which makes the body lustrous and healthy. Diseases occurring due to the disturbances of Vata Dosha like Rheumatism, gout, disease pertaining to urinary and reproductive organs are cured.
- Disease like cold, cataract, sinus are cured.
- The three doshas assume proper proportion
- Blockages of the arteries are removed and blood circulation get improved. The practice of this Pranayama regularly for month together removes major blockages preventing the phenomenon of heart attack.
- Pathogenic cholesterol, triglycerides, H.D.L and L.D.L also get controlled making the arterial channels clean for effective and unimpeded flow of blood in the heart.
- Increases enthusiasm, fearlessness, thus improving positive approach to life.
- This Pranayama has the effect on cleansing the body and the mind and cures almost all the diseases.
- Infuses the body with oxygen
- Clears and releases toxins
- Reduces stress and anxiety
- Calms and rejuvenates the nervous system
- Helps to balance hormones
- Supports clear and balanced respiratory channels
- Helps to alleviate respiratory allergies that cause hay fever, sneezing, or wheezing
- Balances solar and lunar, masculine and feminine energies
- Fosters mental clarity and an alert mind
- Enhances the ability to concentrate
- Brings balance to the left and right hemispheres of the brain
Effect
The blood receives a larger supply of oxygen in Nadi Sodhana than in normal breathing, so that one feels refreshed and the nerves are calmed and purified. The mind becomes still and lucid.
Sacred Vow :
The result of friction and churning of breath in ida and Pingla Nadis, there is awakening n Sushumna nadi. A divine light may rise upwards to the Sahasrara Chakra ; A feeling of divine light pervades the whole of the body. We feel that with the Mantra 'Om Brahma' the supreme power is filling us with divine energy. Anuloma-Vilom Pranayama done with this kind of divine feeling gives better results.
Caution
- Persons suffering from high blood pressure or heart trouble should never attempt to hold their breath (kumbhaka).They can practice Nadi Sodhana Pranayama without retention (kumbhaka) with beneficial effect.
- Person suffering from low blood pressure can do this pranayama with retention after inhalation (antara kumbhaka) only with beneficial effect.
 |
| Channels or Nadis |
..............................................
Humming Breath / Buzzing like a bee - Soothing Bhramari Pranayama भ्रामरी प्राणायाम
 |
| Anti Stress & Anti Anxiety Pranayama |
Bhramari is derived from the Sanskrit word 'Bhramar' ( भ्रमर )which means large black bee. While practicing Bhramari Pranayama, a bee like sound is produced and hence the name "Bhramari Pranayama".
Procedure : In this, you inhale deeply and then make the humming sound as you exhale. It is the action of making a light humming sound while practicing Pranayama, or yogic breathing. The technique of Bhramari pranayama is same as Ujjayi pranayama. The difference is that in Bhramari, during exhalation, a soft humming sound like murmuring of bees is made.
- Inhale deeply :
- Breath in till the lungs are full of air
- Close your eyes with fingers
- Close your ears with the help of thumb
- Press the forehead with the index fingers lightly
- Then press the nose bridge with remaining fingers.
- Concentrate on Ajna Chakra., Close the mouth. Begin slowly, exhale making humming sound like a bee while reciting Om mentally.
- Exhale slowly with humming sound
- Feel vibration in head region
- Repeat 11-21 times
Sacred Vow :
Think that our individual consciousness is merging with the divine cosmic consciousness and divine blessings is descending on us and wisdom fills our entire being.
Benefit :
- With this Pranayama the mind becomes steady, mental tensions, agitation, high blood pressure, heart disease are affected for better.This is also useful in meditation.
- The humming sound in Bhramari Pranayama is helpful in cases of insomnia.
- This breathing technique is especially useful for those with hypertension.
- Calms and quiets the mind
- It provides relief to a person in case he is feeling hot or have a mild headache.
- Releases cerebral tension
- Stimulates the Pineal and pituitary glands, supporting their proper functioning
- Soothes the nerves
- Relieves stress and anxiety
- Dissipates anger
- Lowers blood pressure
- Bolsters the health of the throat
- Strengthens and improves the voice
- Supports the healing of bodily tissues
- Induces sound sleep
- It is quite beneficial for the people suffering from Alzheimer.
............................................
Ocean Breath / Victorious Breath - Ujjayi Pranayama उज्जायी प्राणायाम
 |
| Pranayama For Cough & Cold |
More than any technique, Ujjayi (also called Victorious Breath) is a clear demonstration of the connection between our breath and emotions.
- Ujjayi breath is really interesting because it acts to calm the sympathetic nervous system at the same time as it boosts your oxygen consumption. It is the primary breath used in vinyasa yoga because it is powerful enough to support a vigorous flow.
Ujjayi The prefix ud attached to verbs and nouns, means upwards or superiority in rank.It also means blowing or expanding. It conveys the sense of pre-eminence and power. Jaya means conquest, victory ,triumph or success.Looked at from another view point it implies restraint or curbing. Ujjayi is the process in which the lungs are fully expanded and the chest puffed out like that of a proud conqueror.
The sacred Vows :
Sacred vows in Sanskrit is called 'Sankalp' i.e. firm will. A determination to transform a desire into reality.The mind desires a thing, the intellect shapes it and the will executes it. If all the three are in total unison then the power of the spirit leads its strength and drive. sets transformed into reality.
Process :
- Sit in any meditative pose.
- Contract the muscles of the throat as much as possible. Perform Pooraka and do a sound like snoring.
- In this, we create a snore like sound in the throat as we inhale and exhale. Many use Ujjayi breathing during their asana practice.
- In this Pranayama partially close the back of your throat, which covers the windpipe so that as you inhale and exhale through your nose.
- The air passes through a narrow air passage in your throat, creating the sound made by your breath.
- Inhale air through both nostrils. On doing so the air should touch muscles of the contracted throat.
- Through constricted glottis, exhale through left nostril.
- In the later stage of practice, one can perform Jalandhar banda and Moola bandha simultaneously and exhale only through left nostril, and exhale only through left nostril..
Benefit :
- The chronic problems of cough, cold and bronchitis are cured. Tonsilitis, thyroid problem, insomnia, tensions,and high blood pressure.
- This pranayama gives sweet voice with regular practice cures lisping in children. Helps in Kundalini awakening. Any mantra can be chanted in mind.
- It is quite beneficial in enhancing memory.
- It infuses body and mind with fresh Prana which is the vital life force.
- Relief of sinus pressure.
- Diminish pain due to headache.
- Strengthening of digestive as well as nervous system.
- This pranayama aerates the lungs, removes phlegm, gives endurance, soothes the nerves and tones the entire system.
- Ujjayi without kumbhaka, done in a reclining position, is ideal for persons suffering from high blood pressure or coronary troubles.
Chanting Breathing - Udgeet Pranayama उद्गीत प्राणायाम
It is known as "Omkar Japa" means chanting of 'Om'. Udgeet Pranayama is a simple breathing exercise, should be practiced on daily basis like other recommended Pranayama. Meditate on sacred mantra om. The body and the universal cosmic body are filled with this mantra. Om is the divine energy. It is more beneficial to start asanas and Pranayama practices with om Japa. Breath in and out very slowly with Omkar Japa in mind. The breath is to be slow slow that inhalation and exhalation is to be limited to 1 minute. The breath should be felt deep inside. This state leads to concentration. Gayitri mantra can also be chanted in the same way.This way we can enjoy the state of Samadhi.
Process :- Sit in a comfortable posture and keep your spine, neck and head straight with relaxed shoulders.
- Place your both hands and knees and keep your fingers in Gyana mudra.
- Take a deep inhale through your nose, till your diaphragms get filled with air completely.
- Then slowly exhale the breath from your nose during the exhalation chant the word 'OM'.
- While chanting the OM sound of O should be longer than M.
- Repeat it 3-5 times. Slowly you can increase the count.
If this is practiced at bed time one will get peaceful sleep without dreams.
 |
Benefits :
- It improves memory power and concentration.
- It controls high blood pressure and the disorder of kidneys.
- It helps to improve problem related to sleep and bad dreams.
- Its good for acidity.
- It relieves tension, anger and anxiety.
- It calms the mind and brings stability.
- It improves the digestive system.
- It reduces falling of hair, premature graying and appearance of wrinkles and diminution of eye sight.
............................................
Cooling Breath - Sheetali Pranayama शीतली प्राणायाम
 |
| For Summer Season |
Sheetali means cool. This pranayama cools the system, hense the name.
A simple breath, perfect for a hot day or when the body is warm after practicing yoga postures.
Process :
- Sit in a comfortable Asan - Padmasana / Sukhasana or Vajrasana or any other, spine must be erect & body must be relaxed
- Perform the Jnana mudra with the hands.
- Open the mouth and form the lips into an 'O'
- The sides and the tip of the tongue touching the teeth, , from the molars to the front teeth, should be lifted and curled up.
- The shape of the tongue will resemble a fresh curled leaf about to open.
- Protrude the curled tongue out of the lips. Draw in the air past the curled tongue with a sibilant sound (Sssssssss) to fill the lungs completely. The air is drawn in as if through a pipette or a drinking straw. After full inhalation withdraw the tongue and close the mouth.
- After full inhalation, lower the head, from the nape of the neck, to the trunk.The chin should rest in the notch between the collar bones just above the breast bone.The head is now in Jalandhar bandha position.
- Exhale slowly with an aspirate sound (bhuuuuuuuuuuu) through the nose as in ujjayi
- Keep the eye gently closed.
- Inhale deep, smooth through mouth, via rolled tongue, the air passing in should feel cool.
- Inhale, to start for 5 counts, exhale through nose for 10 counts. Practice for 5 minutes.
Benefits :
- This cools the system and soothes the eyes and ears.
- It si beneficial in cases of low fever and biliousness.
- It activates the liver and the spleen.
- Hot flushes of Menopause
- Thyrotoxicosis
- Sheetali is effective in cooling the body, the brain and nervous system..
- Relaxes the mind.
- Helps reduce blood pressure.
- Pitta conditions
- Heat exhaustion
- Chronic fatigue
- Reduces hyperacidity and indigestion.
- Alleviates excess hunger and thirst.
- Potentially reduces stress anger and anxiety.
- Reduces insomnia and ensures deep relaxing sleep.
- Prevents premature graying and hair fall.
........................................
The Hissing Breath - Sheetkari Pranayama शीतकारी प्राणायाम
Sitakari is that which causes cold. This is a variation of Sitali Pranayama.
t
Sheetkari Pranayama or the Hissing Breath is usually done after practicing other Asanas and Pranayamas. Sheetkari Pranayama cools the body.
Process :
Sheetkari is very similar to Sheetali Pranayama. In Sheetkari, the tongue is not rolled into a tube; instead, it is rolled up to touch the upper palate. The teeth are then clenched and the lips are kept apart. Those who find it difficult to do Sheetali Pranayama can easily practice Sheetkari and get similar benefits.
- Sit in a comfortable asana with palms on the knees.
- Roll the tongue upwards so that the lower part of the tongue touches the upper palate.
- Clench the teeth together. Pull the lips apart so that the teeth are exposed.
- Breathe in slowly. First fill the abdomen, then the chest and finally the neck region. This is the complete yogic breath. When breathing in, a slight hissing sound is produced. This is similar to the hissing of a snake.
- Bend the neck forward to do the chin lock, also called the Jalandhara Bandha
- Hold the breath for some time, as much as you are comfortable
- Release Jalandhara Bandha and exhale slowly through the nose.
- This is one round of Sheetkari Pranayama. One can do as many rounds as you may feel comfortable.
Benefit :
- The action of pulling the air through the teeth creates a cooling effect on the body.
- Sheetkari relaxes the body and the mind.
- According to Hatha Yoga Pradeepika, Sheetkari removes hunger, thirst, sleep and lassitude.
- Sheetkari is good for health of teeth and the gums.
Contraindication :
Do not do Sheetkari Pranayama if you are suffering from a cold. But if you are in a hot environment, it is ideal for cooling the body.
"Pranayama For Health & Vitality".
........................................
Sun Piercing Breath - Surya Bhedi Pranayama सूर्यभेदी प्राणायाम
The Sanskrit word Surya means Sun, which refers to Pingla Nadi.. Bheda means to pierce. Surya Bheda means to Pierce or purify Pingla Nadi. Our right nostril is energetically associated with our body's heating energy, symbolized by the "Sun" and the syllable HA. Our left nostril with our bodies cooling energy, symbolized by "Moon" and the syllable THA.
In the average person these energy are typically in conflict, which leads to disquiet and disease. The goal of traditional Hatha Yoga is to integrate and harmonize HA and THA for happiness and health.
Process :
- Sit in a comfortable meditative asana.
- Block your left nostril. and inhale through your right, which is partially open.
- Perform Moola Bandha and Jalandhar bandha with kumbhaka.
- Than close the right right and exhale through the left. nostril.which is partially open.
- Continue this manner inhale right and exhale left for 1-3 minutes.
- All the inhalations in Suryabhedi are from the right nostril and all the exhalations from the left nostril.
- In Suryabhedi the lungs are filled more slowly, steadily, and fuller than in Ujjayi.
- Repeat the Pranayama 3,5,7,9, times.
- When the nostril are partially open the respiration is pierced through, that is why this Pranayama is called Surya Bhedi Pranayama.
- When doing meditate on solar system and see the lustre.
- In summer Reduce the number of Surya Bhedi Pranayama.
Asthma
Benefits :
- This Pranayama increases body heat.
- This is beneficial in curing diseases caused by Vata and Kapha Doshas
- Good for worms, leprosy, contagious disease, indigestion and diseases of female.
- This Pranayama removes dullness and lethargy.
- This helps in Kundalini awakening, retards the process of aging and reduces weight.
- For increasing the activity of heart perform this Pranayama without Kumbhaka.. This should be done 20-30 times twice a day to reduce weight.
- Increases digestive power
- Soothes and invigorates the nerves
- Cleans the sinuses.
- Good for depression
- Asthma
- Excessive Sleepiness
- Hypothyroidism
- Obesity
- Syncope
Precaution :
- Never practice Surya Bhedi Pranayama after taking food.
- People suffering from heart disease.
- Person suffering from low BP will derive benefit but those with high BP or heart trouble, epilepsy should not hold their breath after inhalation (antara kumbha) whilst practicing this pranayama,
.....................................
Chandra Bhedi Pranayama चन्द्रभेदी प्राणायाम
Process :
- Sit in any meditative pose inhale through the left nostril and perform Kumbhak with Moola Bandha and Jalandhar Bandha.Exhale through he right nostril which is partially open. Pooraka is to be done from left nostril which is partially open. Rechak,exhalation is to be done from the right nostril which is partially open. The [process is just opposite of Surya Bhedi Pranayama.. While doing Kumbhak meditate on the e moon and its soothing light.
- In the minute the number of performances should be reduced.For Chandra Bhedana simply reverse the instruction in , inhaling always through your left nostril, exhaling through your right. Again continue for 1-3 minutes.
Benefits :
- The body becomes cool.
- Fatigue is relieved.
- The mind is calmed.
- This is beneficial in relieving the burning sensation due to Pitta Dosha.
- Relaxation
- Coronary artery disease
- Hypertension
- Diabetes Mellitus
- Anxiety
- Insomnia
- Epilepsy
- Hyperthyroidism
....................................
Body-Breath-Mind-Soul
Lion's Breath - Simhasana सिंहासन
Lion's breath releases the tension in your face and helps you blow off some steam.You can do it anytime during a yoga practice.
Process :
- Simhasana -Lion Pose- sitting pose, Vajrasana but body be 45 degrees, keep leg separated lean forward place palm on floor, look upwards, open mouth and forcefully exhale.
- Start on your knees than sit back into your heels.
- Spread your fingers out and press your palm into your knees.
- Take a deep breath in through your nose.
- Open your mouth, stretch out your tongue, open your eyes wide, and let your breath out through your mouth.
- Repeat a few times.
Benefits :
- Stretches hips, thighs and ankle, calms the mind, relieves stress and fatigue.
- Relaxes the neck muscles, back pains, and releases stress from the chest, face and mind.
- It is known as the 'best face exercise' as it increases blood flow to the face and reduces thin lines to the face.
- Helps to keep away from respiratory infections and halitosis.
- Keeps the eyes healthy by stimulating the nerves.
- Stimulates thyroid gland.
- Extension of spinal-cord releases tension and stress and improves blood supply.
.....................................
Full Breath Retention Kumbhaka Pranayama (Hypoxia Therapy) कुंभक प्राणायाम
 |
| Kumbhaka/Breathe Retention |
Kumbhaka is the retention of the breath in the hatha yoga practice of Pranayama. It has two types, accompanied (by breathing) whether after inhalation or after exhalation, and, the ultimate aim, unaccompanied. That state is kevala Kumbhaka, the complete suspension of the breath for as long as the practitioner wishes.
Increase in carbon dioxide level (due to retention) activates respiratory center in brain leading to greater interchange of oxygen. Better oxygenation – improves health and concentration. Reduces strain on circulatory system
Kevala kumbhaka,(केवली कुम्भक ) meaning "only/isolated breath retention. Kevala means isolated, pure absolute and perfect. When the practice of kumbhaka becomes instinctive, they are called Kevala kumbhaka. When the pupil has mastered Kevala kumbhaka, he has isolated himself from the world and is in tune with the infinite.. He has obtained a measure of control over one of the most subtle and powerful of elements which can pervade the smallest crevice as well as the vast sky. His mind is completely absorbed with Prana and becomes as free as Prana itself.
Process :
- Make a short exhalation and than start inhaling , slowly and rhythmically in one long and broken inspiration.
- Continue inhaling until a sense of fullness is experienced in the chest. Retain the inhaled air for a period of 10 seconds (preferably double the period in inspiration) . Ensure no exaggerated movement of abdomen.
- Inhalation is slow and rhythmic - long unbroken without jerks.
- Now exhale as naturally as possible - gradually avoiding jerky or hasty movements, take a few normal breaths and relax.
- All the three Bandhas, namely, Jalandhar, Uddiyana and Mula should be observed in kumbhaka. The bandhas are like safety valves which should be kept shut during the practice of kumbhaka.
- Persons suffering from eye or ear trouble (like glaucoma or pus in ear) should not attempt to hold the breath.
What happens when you hold your breath for a few minutes a day ?
Benefits ;
- Vasodilatation & Improved Circulation
- Increase in Red Blood Cells
- Memory & Cognitive Function
- Induce cancer protecting protein
- Proliferates anti-aging stem cells
Effect
As a wind drives smoke and impurities from the atmosphere, Pranayama drives away the impurities of the body and the mind. Then says Patanjali, the DIVINE FIRE within blazes forth in its full glory and the mind becomes fit for the concentration (dharana) and meditation (dhyana). This takes a long time. by degrees is the darkness banished by the dawn.
..................................
Bahya Pranayama with Tribandha (Three locks)
- Sit in Padmasana or Siddhasana. Breath out as much as possible.
- Do Moola Bandha, Uddiyana Bandha and Jalandhara Bandha simultaneously. Keeping the breath out. Remain in this possible as long as possible.
- Then when we desire to breath in do it slowly and gradually unlocking all bandas.
- Begin breathing normally without retaining the breath in This can be done in 3 to 21 times.
Sacred Vow :
The feeling should be that we are throwing out all abnormalities.. The stronger this feeling quicker is the relief.
Benefits :
- This is a harmless Pranayama. It stops fluctuations of mind.
- Improves digestions and cures abdominal ailments.
- Sharpens the intellect.
- Cleanses the entire body because of Tribandhas.
Dharana Shakti Mudra
Dharana means to retain the breath for longer time.
Formation :
This mudra has three stages.
- Start inhaling with the thumb tip pressing the tip of the index finger. This helps in retention of breath for long time.
- Next press the middle part of the thumb and keep on inhaling for some time.Retention of breath is still larger.
- Then press the base part of thumb and retention of breath can be still longer.
The lungs get more oxygen by retention of breath.
Benefits :
The longer the breath the more is the oxygenation of the body resulting in purer blood and stronger body. To a large extend, practicing this mudra reduced the total number of breaths in a day.This in turn, increases longevity.
● Sudarshan Kriya सुदर्शन क्रिया A traditional form of breathing technique which helps keep off any possible onset of degenerative complications that accompany diabetes
“Exhale slowly, then inhale and retain the breath. You will get a steady and calm mind.”
When we walk due to gravitational force maximum blood goes to lower parts of lungs , as lungs produces oxygen which goes to each cells of the body and makes one fit and fine.
WHEN TO USE BREATHING TECHNIQUES
What is the best time to apply slow-breathing techniques? One is during occasional episodes of stress—for example, before taking an exam, competing in a sporting event or even attending a routine meeting at work. spent 15 minutes doing alternate nostril breathing—that is, slowly inhaling through one nostril and exhaling through the other by applying finger pressure to the side of the nose not being used. participants experienced somewhat less stress when speaking publicly.
These exercises may also help when insomnia strikes that 20 minutes of slow breathing exercises (six respiration cycles per minute) before going to bed significantly improves sleep. Insomniac participants went to sleep faster, woke up less frequently in the night and went back to sleep faster when they did wake up. On average, it took them only 10 minutes to fall asleep, almost three times faster than normal. The investigators attributed the results both to the calming mediated by the parasympathetic system and to the relaxing effect of focused breathing.
But respiratory techniques do not work only for acute stresses or sleep problems; they can also relieve chronic anxiety. They are particularly effective in people with psychiatric disorders such as phobias, depression and post-traumatic stress disorder.
Breathing exercises also help to counter the accumulation of minor physical tension associated with stress. Therapists recommend doing them regularly during the day, during breaks or at moments of transition between two activities: you simply stop to adjust your posture and allow yourself a few minutes of quiet breathing. Therapists often suggest : at least three times a day, breathe at a rhythm of six cycles per minute (five seconds inhaling, five seconds exhaling) for five minutes. And do it every day, 365 days a year. providing immediate relief, regular breathing exercises can make people less vulnerable to stress, by permanently modifying brain circuits. In a practice that may seem counter-intuitive, however, counselors may encourage some anxious patients to breathe rapidly instead of slowly, as part of an effort to train them to cope with their anxieties
But why confine breathing techniques to negative emotions? It is also worth applying them during pleasurable moments, to take the time to appreciate and remember them. In short, one can pause and breathe for enjoyment as well as to calm down.
"Breathing better is a tool, not a panacea."
Carry home message
When the breath wonders
The mind is also unsteady
But when the breath is calmed,
The mind too will be still, and
The aspirant achieve long life
Therefore one should learn
To control the breath
Very informative ,
ReplyDeleteThanks.
DeleteVery very good Info.i can learn some from this.
ReplyDeleteThanks a lot.
DeleteExcellent article. You have covered almost every aspect. Will be useful to those who practice.
ReplyDeleteThanks
Delete