Pranayama is a system of breath control.
Pranayama is the conscious perception and guidance
of life energies which unfold self in complex form in the
psychophysical system of all living beings. Pranayama is
a system of breath control. Pranayama has several aspects,
directly perceptible ones and more subtly hidden ones. Prana
manifests itself in body movements, in the metabolism, in sexuality
and in all conscious procedures, and shows itself particularly clearly in
the act of breathing.
Types of Pranayama:
- Kapalbhati Pranayama
1. Sit in comfortable crossed leg position with Back straight. Hands resting on knees in either chin or gyana mudra. Face to be relaxed.
2. Inhale deeply through both nostril, expanding abdomen and exhale with the forceful contraction of abdominal muscles. (Pull the abdomen in by quickly contracting the abdominal muscles and exhale through the nose). The air is pushed out of lungs by contraction of the diaphragm.
3. After exhalation again inhalation but inhalation should not involve any effort. To inhale just relax and the lungs will automatically expand and filled with air.
One can begin with 15 respiration. After completing 15 quick exhalation and natural inhalation , inhale and exhale deeply. This is one round.One can start the practice of Kapalbhati pranayama with 3 such rounds for practice.
Benefits of Kapalabhati
1. Kapalabhati cleanses the lungs and entire respiratory system.
2 .The blood is purified and body gets an increased supply of oxygen to all cells.
3. Digestion is improved.
4. Abdominal muscles are strengthened.
5. Prepare the mind for meditation.
6. Energize the mind for mental work.
- Agnisar Pranayama
Breath in to fill your lungs completely with oxygen. Pull your stomach inside as much as you can. Then shake your stomach so that it moves inside and outside or top or bottom.After ten times, stop shaking and breath normally. The process should take fifteen second and repeat the process for three to five times.
The person suffering from high blood pressure or hypertension will not do this pranayam rather prefer to do Kapal Bhati pranayam and Analom belom.
- Bhastrika Pranayama
Procedure : Take deep breaths and then completely breathe out.
Duration : 2 mins atleast. 5 mins max.
Benefits : heart, lungs, brain, depression, migraine, paralysis, neural system, aabha
- Ujjayi Pranayama
But first is a little strenuous and the second is the easiest. Therefore the practitioners are advised to practice the Ujjayi in lying position in initial phase and then switch to standing position.
1. Come into a comfortable seated position with your spine erect in Padmasana or Siddhasana.
Begin taking long, slow, and deep breaths through both the nostrils.
2. Allow the breath to be gentle and relaxed as you slightly contract the back of your throat creating a steady hissing sound as you breathe in and out. the sound generated should be low and pleasing to the ear. There should not be any ups and downs in the sound. The sound should come out of the upper part of the throat and not from the upper or front part of the nose (Due to the friction of air in the throat, this typical sound is created. The sound is different from the sound emitted from the larynx).
3. Lengthen the inhalation and the exhalation as much as possible without creating tension anywhere in your body, and allow the sound of the breath to be continuous and smooth.
Benefits of Ujjayi Pranayama :
The most remarkable benefit of Ujjayi pranayama is that it does the internal purification, activation and energizing together with external control and conditioning all at the same time.
With this Pranayama, the warmth of the head is reduced, and lung diseases like asthma, tuberculosis etc. are cured.
It enhances the capacity of digestive systems, respiratory systems etc.
For asthmatics, Ujjayi is most effective for correcting and strengthening the condition of lungs and the bronchiole linings.
We know that air has absorbing capacity. It can absorb certain things as moisture, fragrance and odour. Air has also force and power to carry things, such as dust particles and even heavier things. When external pressure is given it maximizes the inner penetration of the air and enables it to rub, active and give inner massage to the body cells and organs.
- Bhramari Pranayama
Procedure : Close ears with thumb, index finger on forehead, and rest three on base of nose touching eyes. Breathe in. And now breathe out through nose while humming like a bee.
Duration: 10 mins
Benefits: tension, hypertension, high BP, heart, heart blockage, paralysis, migraine pain, confidence.
- Sheetali Pranayama
Sit in the Padmasana, Siddhasana or Vajrasana. Protruding the tongue roll it along the sides so that it takes the shape of blowpipe. Now suck in the air and retain it inside your lungs as long as possible. Ultimately exhale the breath through both the nostrils.
1. The Pranayama expels the toxins that accumulate in the blood, and thus purifies the blood.
2. Diseases like tumor, jaundice,skin diseases, fever are cured, and it also corrects indigestion and constipation.
3. It quenches the thirst. Hence if for any reason getting water is impossible at some place, and you are feeling thirsty you may quench the thirst through this Pranayama.
4. With regular practice of this you may become immune to the snakebite and Scorpio’s stings.
5. For the people who lose temper easily and get excited quickly this Pranayama is highly beneficial.
6. With this Pranayama uncontrolled growth of placenta, liver, spleen and disease like gangrene, leprosy etc. are corrected.
- Surya Bhedan Pranayama
The Surya Bhedi pranayama consists of inhaling through the right nostril and exhaling through the left. This practice promotes good digestion and through perspiration, it purges the body of all its impurities.
- Anulom Vilom Pranayam
Hold your right nasal with thumb, breathe in from left. Now open right nasal and close left nasal with middle and ring finger and breathe out from right nasal. Now breathe in from right nasal. Now close right nasal and open left and breathe out and in from left nasal. and so on.
Duration : atleast 10 mins.
Benefits : heart, high BP, heart blockage, vat-cuf-pit, arthritis, cartilage, bent ligaments, sinual fluid reduced, Parkinson, paralysis, neural related, depression, migraine pain, asthma, sinus, allergy.
Some important instructions regarding Pranayama:
- You can do Pranayama 3 to 4 hours after meals. The most suitable and useful time for Pranayama is the morning hours on an empty stomach.
- Do not practice Sheetali & Sheetakari Pranayama in winter. Those suffering from gastric trouble also should not do this Pranayama.
- Do not practice Bhastrika and Surya Bhedan Pranayama in summer.