Understanding Pranayama

Understanding Pranayama:

Pranayama is the science of breath control. There are several varieties of Pranayama described in spiritual texts like Patanjali Yoga Sutra, Gheranda Samhita, Hatha yoga etc. Pranayama is the science of cleansing, balancing and gaining control over the Prana in the human system. The word Prana is a combination of two syllables, Pra and Na. Prana is the vital life force and Pranayama is the process by which the internal Pranic store is increased. Pranayama is comprised of the words Prana and Ayama which means 'Pranic capacity and length.' It is not merely breath control, but a technique through which the quantity of the Prana in the body is activated to a higher frequency. In Prashnopanishad, we find a detailed description of varistha Prana and pancha Prana. It is the varistha Prana the eldest and the first boon of atma, that divides itself into five facts: Prana, Apana, Samana, Udana and Vyana which govern the different functions of the human body. Prana shakti also manifests in six main centers or chakras which are located along the spinal column. Prana is the vital or bio-plasmic energy, which is universal in nature and consciousness, is knowledge. Prana, the nature principle, energy, and matter are called prakrati literally 'activity.' Each fiber of the body is connected with Prana by a complex system of nadi. The function of the nadi can be compared to that of an electrical system. Pranayama is ultimately intended for developing the quality of human consciousness, not just the mind or body.Prana, the life force and manas, the mental force, are the two fundamental factors. Every object in the universe, right from the smallest atom to the largest star, is composed of that energy. Prana can never be motionless. The Prana is always moving, and the mind is ever-changing as well. By controlling the Prana, the mind is automatically controlled, i.e. Prana and mind exert an influence on each other. By practicing pranayama correctly, the mind is automatically conquered. The effects of pranayama are not so simple to manage. It creates extra heat in the body. It awakens some of the dormant centers in the brain.

Advantages of Pranayama :

Pranayama keeps the body fit and healthy. It burns the fat. One can live a long life through Pranayama. Pranayama enrichs the power of memory and eliminates mental disorders. Pranayama tones up the stomach, the liver, the bladder, the small and the large intestines and thedigestive system, purifies tubular channels and removes sluggishness from the body, and kindlesgastric fire; the body becomes healthy and the inner voice begins to be heard. Constant practice of Pranayama strengthens the nervous system. The mind becomes calm and capable of concentration, and rouses spiritual power. Most importantly negative thinking comes to an end. The person practicing Pranayama is alwaysfull of positive thoughts.

Prerequisites of Pranayama :

Pranayama should be practiced In the early morning or in the evening. Sitting on the floor. The postures suitable are Vajrasana, Padmasana, Siddhasana, or Sukhasana. (In the beginning you may sit erect on a chair. Keep the spine fully vertical and stretched.) At the same time regularly on empty stomach, a small cup of milk may be taken before half an hour of the practice. but not solid food. Do not take bath immediately after the practice of Pranayama. Rest for 10 minutes before taking bath.

Techniques of Pranayama :

1) Kapalabhati Pranayama – Skull Shining

Caution : Pregnant women should not do Kapalabhati Pranayama

This breath consists of rapid, forced exhales followed by passive inhales.

1. Sit in a comfortable cross legged position.

2. Take two or three deep inhales and exhales through the nose to get prepared.

3. Inhale to a comfortable level, and then exhale sharply and forcefully through the nose, drawing the belly in as you exhale .

4. Let the inhale happen passively, and continue this cycle of forceful exhales and passive inhales at a fast pace, so that the belly is pumping continuously.

5. Do three rounds of thirty breaths each, coming back to deep inhales and exhales between each round.

6. Come back to normal breathing if you feel lightheaded at any time. You may get slight giddiness… after one round take some normal breath and proceed.

Benefits of Kapalbhati pranayama:

Kapalbhati pranayama helps to detoxify lungs and respiratory tracks. Boosts the supply of oxygen and purifies blood.

Helps to tone up the abdominal muscles. It is also helpful in reducing belly fat.

Kapalbhati pranayama is practiced before meditation. It improvises concentration span and helps to stay away from unwanted thoughts while practicing meditation. As its name suggests, a regular practice of Kapalbhati pranayama makes you look beautiful.

2) Anuloma viloma Pranayama - Alternate Nostril Breathing :

Anulom’ is a Sanskrit word which means ‘alternate’. Therefore anuloma-Viloma is also called “Alternate Nostril Breathing Technique”. It should be practiced for 3 minutes daily, at least in the beginning or as per body strengths. If you feel tired, stop immediately, have a break, take some normal long breaths and then continue. Regular practice will enable you to do this pranayama for 10 minutes after few days. It can be practiced ideally for about 15-20 minutes per day, maximum. If possible it can be practiced twice daily in the early morning and evening. This breath is balancing, relaxing, and calming.

1. Sit in a comfortable cross legged position.

2. Using your right hand, fold your pointer and middle fingers into your palm, leaving your thumb, ring finger, and pinky sticking up (Vishnu Mudra).

3. Bring your thumb to the right side of your nose and your ring finger to the left side.

4. Close off your right nostril with your thumb.

5. Inhale through your left nostril.

6. Close off your left nostril with your ring finger.

7. Open and exhale through your right nostril.

8. Inhale through your right nostril.

9. Close off your right nostril with your thumb.

10.Open and exhale through your left nostril.

11. Inhale through your left nostril.

12. Continue alternating 5 to 10 times

Benefits of Anloma Viloma :
Regular practice of this Pranayama purifies all innumerable Nadis (channels) of the body, which makes the body healthy, lustrous and strong. All kinds of diseases occurring due to the disturbance of ‘Vata Dosha’ like rheumatism, gout, diseases pertaining to urinary and reproductive organs are cured. Besides regular practice of this pranayama also cures diseases like cold, cataract, sinus at chronic stage. The three Doshas of Vata, Pitta, Kapha regularize themselves and assume proper proportions. Blood Pressure and Diabetes can completely cured with regular practice. Arteries Blockage of heart are dissolved and the arteries become clean, making blood circulation uninterrupted. If this Pranayama is practiced for three to four months regularly, 30% – 40% of blockages in the arteries are removed preventing the heart attack. Pathogenic cholesterol, triglycerides, H.D.L. and L.D.L. also cured making the arterial channels clear for effective and uninterrupted flow of blood in the heart. Anuloma viloma pranayama is highly recommended for angina. With regular and daily practice, angina is completely cured without any medicine or extra exercise. It has been proved on various heart patients in India by Swami Ramdev. Innumerous unbelievable results on patients are proved in India by Swami Ramdev. He completely removed ‘arteries blockage’ in chronic heart patients with pranayama without any medicine. So many heart patients come to his ashram in Haridwar, India and get cured their heart problems with pranayam practice only. It is like a miracle and proves “Indian yoga & pranayama” credibility even in the age of advanced medical science. Negative thinking is turns to positive approach to life. It increases enthusiasm and spirit, the Sadhaka becomes fearless and feels blissful. It purifies all the nadies in the body, therefore it is also known as ‘Nadi Shuddhi’ or ‘Nadi Shodhana’ Pranayama. Some yogies call it as ‘Yogic Breathing’.
3) Bhastrika pranayama :
Bhastrika pranayama is all about inhaling and exhaling completely so that your body gets maximum amount of oxygen. Follow the steps given below and learn to do Bhastrika pranayama.

1. Be seated in comfortable posture. Padmasana (crossed leg) and Vajrasana are the ideal yoga postures to practice pranayama. Place your hands on your knees. Feel relaxed. Focus on your breathing pattern and be relaxed.

2. Breathe in by inhaling forcefully through both the nostrils. Make sure that your lungs are full with air. Once you inhale fully, exhale with great force making hissing sound.

3. In Bhastrika pranayama one needs to apply force while breathing in and breathing out. You can determine how much speed to apply while inhaling and exhaling keeping in mind your health and endurance power.

4. When you breathe in while performing Bhastrika pranayama, your abdominal should not blow up. Instead your chest area should blow up. Repeat the procedure for 5 to 10 times.

5. You have successfully completed Bhastrika pranayama. One should perform Bhastrika pranayama for 5 minutes everyday. Those who have high blood pressure or heart disease should not practice Bhastrika pranayama.

4) Sitkari (Teeth Hissing) :

This is done by opening lips, keeping the upper and lower teeth touching each other, then inhaling through mouth with hissing sound, then performing kumbhaka with bandhas and then exhaling with nostrils. The air passing via tongue, cools the blood, lowering the temperature of the blood.

Sit in a comfortable position. In this exercise, a hissing sound is produced when the breath is drawn in, through the mouth, with the tongue touching the upper palate. When the breath is drawn in, a hissing sound similar to 'si, si, si", is produced. Hold the breath until you can and then throw out the breath through both the nostrils.

Benefits of Sitkari

1. Removes excess heat in the body.

2. Cures diseases like acidity, hypertension etc.

3. Harmonizes the secretions of reproductive organs and all the endocrine system.

4. Relieves a bout of pain caused by arthritis.

5. It makes the practitioner strong and invincible.

6. It reduces the stress in the brain.

5) Sitali (Tongue hissing)
"Sitali" like "Sitkari" is a cooling breath

Air is draw in with the lips pursed like the beak of a bird, and when it passes into the mouth it is cool.

Protrude the tongue about one inch beyond the lips.
Roll the tongue to produce a channnel with the sides curling upwards.
Inhale through the channel of the tongue.
Close the mouth retaining the breath for four times that of the inhalation and then breathe out through both nostrils.
This is one round of Sitali, five rounds to begin with and increase with experience.

Benefits of Sitali

1. Sitali is a purifying pranayama. It purifies the blood, quenches hunger and thirst and, cools the body.
2. Said to be beneficial for soothing inflammation of chronic diseases, indigestion, plegm and fever. It is also said to avert the effects of poison of snakes.
3. Swami Sivananda says of this practice, "He will not be affected by the bite of serpents and scorpions.
4. Sitali kumbhaka is an imitation of the respiration of a serpent. The practitioner gets the power of casting his skin and enducing the privation of air, water and food."