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Pranayama (breath Control / breath work)
Control of motions of inhalation and exhalation implies ‘Pranayama’. In a way, it relates
to retention of the inhaled air.
Method
Sit Comfortably in ‘Padmasana’ or any other convenient posture Forcefully throw out the internal breath throught the nostrils. Do it thrice so that entire internal breath is thrown out. After having done so, inhale fresh air through the nostrils, slowly, rhythmically and in a natural way. Retain the breath as long and as conveniently you can. Before you feel restive and uneasy, throw out the breath. While inhaling, Your abdomen should bloat and chest driven in, but while exhaling your abdomen should contract and chest expand. Just watch closely how an infant breathes in and breathes out. The process of holding up the breath is called ‘Stambha Vritti’ that enhances the power of concentration. Pranayama should be practiced before sunrise and sunset but not when stomach is full or overloaded.
Kinds of Pranayama
There are eight kinds of pranayama viz. (I) Surya-bhedan (ii) Ujjayi (iii) Sitkari (iv) Shitali (v) Bhastrika (vi) Bhramari (vii) Moorchha and (viii) Plavini. Hereunder, benefits of each are described.
1.Surya-bhedan: It pertains to performing pranayama through the Surya-Nari (right nostril). it in padmasana, Sidhasana or Swastikaasana. Inhale fresh air through the right nostril, closing the left nostril (Chandra Nari) with your index finger. Inhaled breath should be suspended or retained as long as possible. Before suffocation setsin, breathe our through the left nostril, keeping your index finger on the right nostril. The trinity of poorak, Kumbhak and Rechak should be done without any discomfort.
Benefits: It is highly useful, particularly in winter. It improves appetite, purifies blood and respiratory system, imparts agility and suppleness to body, sharpens and purifies memory, gives a feeling of freshness, imparts glow and Iustre to body, dispels mental and physical fatigue. Both men and women of all ages are advised to do this pranayama daily but more particularly in winter, to let the body get vital heat.
2.Ujjayi: Sit in Padmasana, Sidhasana or Swastikaasana (whichever suits you as the most comfortable and easy). Expel forcibly the air from the body. The sound while expelling breath must be the same as while expelling air during sleep. Thereafter, inhale fresh air to the full capacity of your lungs, expanding your chest as far as you can. In this pranayama, breath is not to be retained. When you feel your lungs are fully filled with air, release or breathe out the air slowly, making sure that during the course of expelling air, there is natural sound of exhalation process
Benefits: The process can be done while walking, writing, sitting, getting up. It mollifies heat (excessive) in the body, improves secretion of digestive juices, increases appetite, removes constipation, cough and other respiratory disorders. It also provides Lustre to the body. It should be performed daily by people of both sexes, irrespective of age.
3.Sitkari: Be seated in Swastikaasana, Padmasana or Sidhasana. Let your tongue stay in between both the rows of teeth. Now slightly clinch your teeth but very gently and softly, so that tongue is not unduly put under pressure of the teeth, both rows should simply touch the tongue so that it does not slip or retrace. Keep your lips open. Now take a deep breath through the mouth creating a ‘hissing’ sound (the sound as created by a snake). Retain the breath as far as feasible. Thereafter exhale through the nose very slowly.
Benefits: This exercise is highly beneficial during hot days, as it not only dispels ill-effects of heat but imparts cooling effect to the body. It modifies excessive bile, improves appetite, dispels lethargy and renders the body beautiful. It prevents teeth decay and also promotes general health and texture of teeth. It also induces natural and sound sleep. Ladies can also perform this asana.
4.Shitali: Lengthwise twist the tongue in the form of a crow’s beak (or resembling a crow’s beak) and slightly protrude the tongue out of lips. Now breathe in through the tongue. Retain the breath by closing lips. Now breathe in through the tongue. Retain the breath by closing your mouth. Do not allow breath to escape out. Before a suffocating tendency surfaces exhale the breath fully and relax.
Benefits: It is almost a panacea for all types of fever, also cures all the stomach disorders. All men and women can do it.
5.Bhastrika: Be seated in a comfortable position whether in Sidha Padmasana or Padmasana. Now in hale through both the nostrils in the same way as air in the willow of a blacksmith is filled in and eased out. Breathing in and breathing out process, must create sound as it comes from the willow. While drawing in breath, your belly should bloat but, while blowing out, your belly should squeeze. Whenever you feel suffocated, exhale through the right nostril. Now repeat the process through the left nostril, other process remaining unchanged. Entire process should be done in alteration.
Benefits: Yogis perform this process to awaken Kundalini. It activates digestive juices, thereby arousing natural appetite, removes disorders of the three humours (wind, bile and phlegm), cures and rectifies all the throat diseases, cough and asthma, imparts strength and energy to heart and regulates functioning thereof, modifies and normalises pulmonary, respiratory processes; improves circulation of blood by activating blood vessels.
6.Bharamari: Sit in Sidha, Padmasana or Swastikaasana, Keeping your spine erect. Inhale through the left nostril, while inhaling create sound like that of a big black bee (Bhramara). Retain breath as long and as you conveniently can. Thereafter slowly exhale through the right nostril.
Benefits: It clears obstruction in the nose, removes heavy feeling in the head, facilitates breathing through nose, pacifies wayward mental attitudes, keeps mind under happiness and tranquility. It will calm down and pacify mental agitation, it performed daily in the evening.
7.Moorcha: This should be performed while sitting in Sidhasana as it is a bit difficult posture. Before deciding to practically perform this asana, it is imperative that full guidance is sought from a yoga expert otherwise it can do more harm than good. Those, (whether ladies or gents) who are desirous to perform it, should have a steel will to follow the rigid norms and the complexities before harping on the process. Relevant process is detailed hereunder. First of all, be seated in Siddhasana. Take a deep breath through both the nostrils. Now retain in the breath, your chin rested on the hollow portion of throat (as is done in a Jalandhar Bandha). Two fingers close to your thumbs (index and middle finger) of both hands should be delicately placed and rested on both the eyes (over the upper lids). Keep both eyes closed (right eye, with right hand fingers and left eye with left hand fingers). Place the fourth finger of both hands on either side of each nose. Thus closing both the nostrils. Now the small fingers should be placed just below the lower left, lifting the lower lip so that the same is raised so much that it joins the upper lip (that is when mouth is closed with the help of two little fingers). Now apply the process ‘Mool Bandha’ (by stretching your anus and rectum upwards) and ‘Udyan Bandha’ Before you start suffocating release and remove the fingers and exhale through both the nostrils.
Benefits: It pacifies wayward minds, helps in concentrating mind, it gives relief to diseases pertaining to blood, skin, respiration and stomach. It preserves semen. There is no night discharge. Digestion gets improved and the body is infused with extra energy. ‘Mool Bandha’ helps to awaken the kundalini. It is not recommended for ladies.
8.Pallavini: Sit in Padmasana and inhale (fresh) air so that stomach is filled to its filling capacity. Bloat your abdomen as much as you can. Now exhale the breath. This process be repeated 4-5 times. Before you breathe in again, make sure that your abdomen contracts completely after you have exhaled.
Benefits: Renders the entire body supple and light, cleans the bowels, thus improving digestion related disorders like pile, gas accumulation; extra fat around abdomen get reduced. It improves figure of a person in general. It is claimed that any person who becomes adept may float over water like a lotus, swim or even walk on the water even if turbulent.
Control of motions of inhalation and exhalation implies ‘Pranayama’. In a way, it relates
to retention of the inhaled air.
Method
Sit Comfortably in ‘Padmasana’ or any other convenient posture Forcefully throw out the internal breath throught the nostrils. Do it thrice so that entire internal breath is thrown out. After having done so, inhale fresh air through the nostrils, slowly, rhythmically and in a natural way. Retain the breath as long and as conveniently you can. Before you feel restive and uneasy, throw out the breath. While inhaling, Your abdomen should bloat and chest driven in, but while exhaling your abdomen should contract and chest expand. Just watch closely how an infant breathes in and breathes out. The process of holding up the breath is called ‘Stambha Vritti’ that enhances the power of concentration. Pranayama should be practiced before sunrise and sunset but not when stomach is full or overloaded.
Kinds of Pranayama
There are eight kinds of pranayama viz. (I) Surya-bhedan (ii) Ujjayi (iii) Sitkari (iv) Shitali (v) Bhastrika (vi) Bhramari (vii) Moorchha and (viii) Plavini. Hereunder, benefits of each are described.
1.Surya-bhedan: It pertains to performing pranayama through the Surya-Nari (right nostril). it in padmasana, Sidhasana or Swastikaasana. Inhale fresh air through the right nostril, closing the left nostril (Chandra Nari) with your index finger. Inhaled breath should be suspended or retained as long as possible. Before suffocation setsin, breathe our through the left nostril, keeping your index finger on the right nostril. The trinity of poorak, Kumbhak and Rechak should be done without any discomfort.
Benefits: It is highly useful, particularly in winter. It improves appetite, purifies blood and respiratory system, imparts agility and suppleness to body, sharpens and purifies memory, gives a feeling of freshness, imparts glow and Iustre to body, dispels mental and physical fatigue. Both men and women of all ages are advised to do this pranayama daily but more particularly in winter, to let the body get vital heat.
2.Ujjayi: Sit in Padmasana, Sidhasana or Swastikaasana (whichever suits you as the most comfortable and easy). Expel forcibly the air from the body. The sound while expelling breath must be the same as while expelling air during sleep. Thereafter, inhale fresh air to the full capacity of your lungs, expanding your chest as far as you can. In this pranayama, breath is not to be retained. When you feel your lungs are fully filled with air, release or breathe out the air slowly, making sure that during the course of expelling air, there is natural sound of exhalation process
Benefits: The process can be done while walking, writing, sitting, getting up. It mollifies heat (excessive) in the body, improves secretion of digestive juices, increases appetite, removes constipation, cough and other respiratory disorders. It also provides Lustre to the body. It should be performed daily by people of both sexes, irrespective of age.
3.Sitkari: Be seated in Swastikaasana, Padmasana or Sidhasana. Let your tongue stay in between both the rows of teeth. Now slightly clinch your teeth but very gently and softly, so that tongue is not unduly put under pressure of the teeth, both rows should simply touch the tongue so that it does not slip or retrace. Keep your lips open. Now take a deep breath through the mouth creating a ‘hissing’ sound (the sound as created by a snake). Retain the breath as far as feasible. Thereafter exhale through the nose very slowly.
Benefits: This exercise is highly beneficial during hot days, as it not only dispels ill-effects of heat but imparts cooling effect to the body. It modifies excessive bile, improves appetite, dispels lethargy and renders the body beautiful. It prevents teeth decay and also promotes general health and texture of teeth. It also induces natural and sound sleep. Ladies can also perform this asana.
4.Shitali: Lengthwise twist the tongue in the form of a crow’s beak (or resembling a crow’s beak) and slightly protrude the tongue out of lips. Now breathe in through the tongue. Retain the breath by closing lips. Now breathe in through the tongue. Retain the breath by closing your mouth. Do not allow breath to escape out. Before a suffocating tendency surfaces exhale the breath fully and relax.
Benefits: It is almost a panacea for all types of fever, also cures all the stomach disorders. All men and women can do it.
5.Bhastrika: Be seated in a comfortable position whether in Sidha Padmasana or Padmasana. Now in hale through both the nostrils in the same way as air in the willow of a blacksmith is filled in and eased out. Breathing in and breathing out process, must create sound as it comes from the willow. While drawing in breath, your belly should bloat but, while blowing out, your belly should squeeze. Whenever you feel suffocated, exhale through the right nostril. Now repeat the process through the left nostril, other process remaining unchanged. Entire process should be done in alteration.
Benefits: Yogis perform this process to awaken Kundalini. It activates digestive juices, thereby arousing natural appetite, removes disorders of the three humours (wind, bile and phlegm), cures and rectifies all the throat diseases, cough and asthma, imparts strength and energy to heart and regulates functioning thereof, modifies and normalises pulmonary, respiratory processes; improves circulation of blood by activating blood vessels.
6.Bharamari: Sit in Sidha, Padmasana or Swastikaasana, Keeping your spine erect. Inhale through the left nostril, while inhaling create sound like that of a big black bee (Bhramara). Retain breath as long and as you conveniently can. Thereafter slowly exhale through the right nostril.
Benefits: It clears obstruction in the nose, removes heavy feeling in the head, facilitates breathing through nose, pacifies wayward mental attitudes, keeps mind under happiness and tranquility. It will calm down and pacify mental agitation, it performed daily in the evening.
7.Moorcha: This should be performed while sitting in Sidhasana as it is a bit difficult posture. Before deciding to practically perform this asana, it is imperative that full guidance is sought from a yoga expert otherwise it can do more harm than good. Those, (whether ladies or gents) who are desirous to perform it, should have a steel will to follow the rigid norms and the complexities before harping on the process. Relevant process is detailed hereunder. First of all, be seated in Siddhasana. Take a deep breath through both the nostrils. Now retain in the breath, your chin rested on the hollow portion of throat (as is done in a Jalandhar Bandha). Two fingers close to your thumbs (index and middle finger) of both hands should be delicately placed and rested on both the eyes (over the upper lids). Keep both eyes closed (right eye, with right hand fingers and left eye with left hand fingers). Place the fourth finger of both hands on either side of each nose. Thus closing both the nostrils. Now the small fingers should be placed just below the lower left, lifting the lower lip so that the same is raised so much that it joins the upper lip (that is when mouth is closed with the help of two little fingers). Now apply the process ‘Mool Bandha’ (by stretching your anus and rectum upwards) and ‘Udyan Bandha’ Before you start suffocating release and remove the fingers and exhale through both the nostrils.
Benefits: It pacifies wayward minds, helps in concentrating mind, it gives relief to diseases pertaining to blood, skin, respiration and stomach. It preserves semen. There is no night discharge. Digestion gets improved and the body is infused with extra energy. ‘Mool Bandha’ helps to awaken the kundalini. It is not recommended for ladies.
8.Pallavini: Sit in Padmasana and inhale (fresh) air so that stomach is filled to its filling capacity. Bloat your abdomen as much as you can. Now exhale the breath. This process be repeated 4-5 times. Before you breathe in again, make sure that your abdomen contracts completely after you have exhaled.
Benefits: Renders the entire body supple and light, cleans the bowels, thus improving digestion related disorders like pile, gas accumulation; extra fat around abdomen get reduced. It improves figure of a person in general. It is claimed that any person who becomes adept may float over water like a lotus, swim or even walk on the water even if turbulent.