PRANAYAMA
PRANAYAMA (BREATHING EXRERCISE)
Pranayama is the fourth limb of Ashtanga Yoga of Maharshi Patanjali. The pranayama is derived from two Sanskrit words ‘Prana’ and ‘ayama’, .Where ‘prana’ means Energy ‘ayama’ means elongation. So the word meaning of pranayama is Elongation of pranic energy. Where as great Yogi Patanjali defines Pranayama as
‘Tasmin shwasa prashwasayor gati vichhedaha pranayamaha’
This means controlling the motion of inhalation and exhalation.
The life span of the animal depends on the number of breathe they breathing per minute. For example, a tortoise breath once in three minute, its life span is around 300 years, a rabbit breath 45 times in a minute, it lives up to fifteen years, Like this the breathing rate of the living species decides its life span, By reducing the number of breathing one can extend healthy life, this one can achieve only by regular practise of breathing exercise or Pranayama.Hatha Yoga Teacher Training in Rishikesh is great opportunity to learn the principles and practices of Pranayama.
During normal breathing we are using only half of the lungs for breathing, this one can easily understand by taking a deep breath. During the practise of pranayam we are using at least Eighty percent of our lungs. As utilisation of lungs more the pure oxygen entering to blood immediately increases, so the each blood cell increases their efficiency, so the whole body get benefitted. Normally our thoughts and breathing have direct relations, when we are angry or restless, the number of breathing per minute is increases rapidly, this every one is experiencing in day today life. By controlling the breathing one can control the emotions and unnecessary thoughts; this is possible only by the practise of pranayam. If one practises the pranyama surely he will get control over unnecessary thoughts.
Pranayam have 3 steps they are-
1. Pooraka (Inhalation)
2. Rechaka (Exhalation)
3. Kumbhaka (Retention)
Where as in kumbaka there are two types, again Antar kumbhaka (holding the breath after inhalation) and Bahya kumbhaka (holding the breath after exhalation).
But Holding the breath very harder and you have to follow certain ratios while holding, So during beginning stage of Yoga practise its always better to do pranayama with out holding breath,. If you practise with out holding the breath you can surely get the benefit of pranayama.
As per classical texts of Yoga there are eight pranayamas, they are Ujjayi, Soorya bhedana, Bhastrika, Sheetali, Seetkari, Bhramari, Plavini, and Moorcha. But present days for therapy purpose lot of variation in pranayamas were introduced.
NUMBER OF ROUNDS: As per classical texts of yoga one has to do pranayama four times a day, 21 rounds with each time. But for the health purpose once in a day is in off.
BEST POSTURES TO PRACTISE PRANAYAMA:
The best postures for the practice of pranayama are padmasana, siddasana, vajrasana, swastikasana. But beginning stage yoga practice, if you cannot sit any of these postures just cross your legs in off, because if you sit with difficulty-your concentration going to your pains instead of breathing. Remember always pranayama should practice after the practice of Asanas (Postures).
GENERAL BENEFITS OF PRANAYAMA
1. In general Asana practices useful for get steadiness of the body, were as pranayama useful to get steady mind, but they are interrelated, you need to do both in your yoga sessions.
2. Therapeutically pranayam has lot benefits, its calm down once mind, and makes him slowly ready to go to practice postures.
3. For all health problems, one has to do pranayama; the selection of pranayama is depending on the needs of the person.
4. One can get good will power, concentration, and memory by practice of pranayam.
5. For over coming from all-psychosomatic diseases like hypertension, diabetes, depression, insomnia etc. Pranayama is the ultimate answer.
6. Pranayama even one can do while traveling also, so it’s considering as a medicine within your hand.
7. If one practises yoga for spiritual purpose, pranayama is a must to prepare him mentally for meditation.
In general getting and maintaining good health pranayama is a must and should for each and every individual.
1. UJJAYI PRANAYAMA
The meaning of the word ‘Ujjayi’ in Sanskrit is ‘Ut jayate Ujjayi’., Which means ‘Uss’ like hissing sound is producing during the practise of this pranayama , so this pranayama is called as Ujjayi.
BENEFITS:
1. The people suffering from insomnia are well benefited by this pranayama.
2. This pranayama very helpful to overcome from thyroid problems.
3.When you are under depression or stress, Ujjayi is the very easiest way of way getting relaxation.
4. People with high blood pressure, chronic stress were highly benefited by the regular practice of this pranayama.
5. It’s a very useful pranayama in yogic management of heart diseases.
MISTAKES TO BE AVOIDED:
While practicing ujjayi don’t contract your facial muscles. Try to relax your face as much as possible. Don’t over contract your throat; Keep your body steady, straight throughout the practice.
SPECIALITY: This is the only pranayama which one can practice even traveling or moving.
NUMBER OF ROUNDS:
During beginning days of yoga practices 21 times in a day in off, but if one have time; practicing twice in a day is better. If you feeling difficult to take deep breath continuously stop after 10 rounds relax two minutes, then complete the remaining rounds.
2. NADI SHODHANA PRANAYAMA(ALTERNATE NOSTRIL BREATHING)
‘Nadi’ means energy channels of the body, ‘Shodhana’ means To Purify. This pranayama purifies the nadis of the body, so it’s called as nadi shodhana pranayama.
This pranayama also called as Anuloma –Viloma pranayama.
BENEFITS:
1. As per yoga there are 72,000 Nadis (energy channels) present in our body, this pranayama cleanses all those nadis in 3 months regular practice.
2. It induces calmness of mind by regulating the flow of prana in the body.
3. The whole body is nourished with an extra supply of pure oxygen, and the carbon dioxide is more efficiently eliminated.
4. This pranayama purifies the whole blood system and helpful to increase the overall health of the body.
5. Very good to increase the resistance power of the body.
6. Very useful for all respiratory disorders like asthma and bronchitis.
7. Good to increase concentration, to get sound sleep.
8. Due to its overall benefit this pranayama is considered as fundamental pranayama, so one has to do this regularly for maintaining good physical and mental health.
NOTE:
1. The Nasikagra mudra or Mrgii mudra is good to do this pranayama, which will helpful to equalise pranic energy in between Ida and Pingala nadis.
2. Its recommended in yogic texts that during the learning stage of pranayama to take more rice and milk products.
3. If your shoulder pains after 8-9 rounds, stop once relax your shoulder two minutes, then continue the practice.
4. Keep slow and deep breathing throughout the practice, but while
breathing try to avoid sound.
3. BHRAMARI PRANAYAMA
The word ‘Bhramari’ means Bee. During the practice of this pranayama the sound producing imitates the sound of a humming bee. So this pranayama is called as bhramari pranayama.
BENEFITS:
1. The sound produced during bhramari is very soothing and thus practice relieves mental tension and anxiety.
2. Helpful to reduce anger.
3. Helpful to overcome from hypertension and insomnia.
4. Very effective to preparing the mind for the meditation practices.
5. Because of its effect on stress, Bhramari is considered as method of gaining tranquillize during times of stress.
REMEMBER:
1.Bhramari should be practised after asana, nadi shodhana pranayama and before meditation.
2. If you practicum bhramari with Shanmukhi Mudra its effect will be more.
3.The best time for the practice of this pranayama is early morning or late night.
SHEETALI PRANAYAMA
‘Sheetali’ means the cooling or relaxing. This pranayama cools down the body and relaxes the mind, so it’s called as sheetali pranayama.
BENEFITS:
1. The most yogic practises tend to over heat the body, were as sheetali cool down the body .so if one does after other yogic practices useful to restore heat balance in the body.
2. During the normal breathing nose heats up the inhaling air, were as in shetali the inhaling air is cooling due to forceful inhalation through mouth, here the mouth works same like air conditioner, so the air entering inside the lungs is cool, so immediately cool down the whole body. So this pranayama is very useful to cool down the body and to relax the mind.
3. Helpful to alleviate psychosomatic diseases like high blood pressure and diabetes.
4. Also helpful to purify the blood, and to improve digestion.
Hatha yoga pradipika, one of the classical texts of yoga explains the benefits of the sheetali pranayama as below,
‘Gulmapleehadikaan rogan jwaram pittam khshudham trsham,Vishani sheetali nama kumbhakeyam nihanti hi...’
(Hatha pradepika 2-58)
This kumbhaka called shetali cures an enlarged stomach or spleen and other related diseases- fever, excess bile, hunger and thirst and counteracts poisons.
NOTE:
1. In this pranayam inhalation is doing on mouth so; don’t practise in dirty, polluted atmosphere.
2. Do not practice in excessively cold weather.
Pranayama is the fourth limb of Ashtanga Yoga of Maharshi Patanjali. The pranayama is derived from two Sanskrit words ‘Prana’ and ‘ayama’, .Where ‘prana’ means Energy ‘ayama’ means elongation. So the word meaning of pranayama is Elongation of pranic energy. Where as great Yogi Patanjali defines Pranayama as
‘Tasmin shwasa prashwasayor gati vichhedaha pranayamaha’
This means controlling the motion of inhalation and exhalation.
The life span of the animal depends on the number of breathe they breathing per minute. For example, a tortoise breath once in three minute, its life span is around 300 years, a rabbit breath 45 times in a minute, it lives up to fifteen years, Like this the breathing rate of the living species decides its life span, By reducing the number of breathing one can extend healthy life, this one can achieve only by regular practise of breathing exercise or Pranayama.Hatha Yoga Teacher Training in Rishikesh is great opportunity to learn the principles and practices of Pranayama.
During normal breathing we are using only half of the lungs for breathing, this one can easily understand by taking a deep breath. During the practise of pranayam we are using at least Eighty percent of our lungs. As utilisation of lungs more the pure oxygen entering to blood immediately increases, so the each blood cell increases their efficiency, so the whole body get benefitted. Normally our thoughts and breathing have direct relations, when we are angry or restless, the number of breathing per minute is increases rapidly, this every one is experiencing in day today life. By controlling the breathing one can control the emotions and unnecessary thoughts; this is possible only by the practise of pranayam. If one practises the pranyama surely he will get control over unnecessary thoughts.
Pranayam have 3 steps they are-
1. Pooraka (Inhalation)
2. Rechaka (Exhalation)
3. Kumbhaka (Retention)
Where as in kumbaka there are two types, again Antar kumbhaka (holding the breath after inhalation) and Bahya kumbhaka (holding the breath after exhalation).
But Holding the breath very harder and you have to follow certain ratios while holding, So during beginning stage of Yoga practise its always better to do pranayama with out holding breath,. If you practise with out holding the breath you can surely get the benefit of pranayama.
As per classical texts of Yoga there are eight pranayamas, they are Ujjayi, Soorya bhedana, Bhastrika, Sheetali, Seetkari, Bhramari, Plavini, and Moorcha. But present days for therapy purpose lot of variation in pranayamas were introduced.
NUMBER OF ROUNDS: As per classical texts of yoga one has to do pranayama four times a day, 21 rounds with each time. But for the health purpose once in a day is in off.
BEST POSTURES TO PRACTISE PRANAYAMA:
The best postures for the practice of pranayama are padmasana, siddasana, vajrasana, swastikasana. But beginning stage yoga practice, if you cannot sit any of these postures just cross your legs in off, because if you sit with difficulty-your concentration going to your pains instead of breathing. Remember always pranayama should practice after the practice of Asanas (Postures).
GENERAL BENEFITS OF PRANAYAMA
1. In general Asana practices useful for get steadiness of the body, were as pranayama useful to get steady mind, but they are interrelated, you need to do both in your yoga sessions.
2. Therapeutically pranayam has lot benefits, its calm down once mind, and makes him slowly ready to go to practice postures.
3. For all health problems, one has to do pranayama; the selection of pranayama is depending on the needs of the person.
4. One can get good will power, concentration, and memory by practice of pranayam.
5. For over coming from all-psychosomatic diseases like hypertension, diabetes, depression, insomnia etc. Pranayama is the ultimate answer.
6. Pranayama even one can do while traveling also, so it’s considering as a medicine within your hand.
7. If one practises yoga for spiritual purpose, pranayama is a must to prepare him mentally for meditation.
In general getting and maintaining good health pranayama is a must and should for each and every individual.
1. UJJAYI PRANAYAMA
The meaning of the word ‘Ujjayi’ in Sanskrit is ‘Ut jayate Ujjayi’., Which means ‘Uss’ like hissing sound is producing during the practise of this pranayama , so this pranayama is called as Ujjayi.
BENEFITS:
1. The people suffering from insomnia are well benefited by this pranayama.
2. This pranayama very helpful to overcome from thyroid problems.
3.When you are under depression or stress, Ujjayi is the very easiest way of way getting relaxation.
4. People with high blood pressure, chronic stress were highly benefited by the regular practice of this pranayama.
5. It’s a very useful pranayama in yogic management of heart diseases.
MISTAKES TO BE AVOIDED:
While practicing ujjayi don’t contract your facial muscles. Try to relax your face as much as possible. Don’t over contract your throat; Keep your body steady, straight throughout the practice.
SPECIALITY: This is the only pranayama which one can practice even traveling or moving.
NUMBER OF ROUNDS:
During beginning days of yoga practices 21 times in a day in off, but if one have time; practicing twice in a day is better. If you feeling difficult to take deep breath continuously stop after 10 rounds relax two minutes, then complete the remaining rounds.
2. NADI SHODHANA PRANAYAMA(ALTERNATE NOSTRIL BREATHING)
‘Nadi’ means energy channels of the body, ‘Shodhana’ means To Purify. This pranayama purifies the nadis of the body, so it’s called as nadi shodhana pranayama.
This pranayama also called as Anuloma –Viloma pranayama.
BENEFITS:
1. As per yoga there are 72,000 Nadis (energy channels) present in our body, this pranayama cleanses all those nadis in 3 months regular practice.
2. It induces calmness of mind by regulating the flow of prana in the body.
3. The whole body is nourished with an extra supply of pure oxygen, and the carbon dioxide is more efficiently eliminated.
4. This pranayama purifies the whole blood system and helpful to increase the overall health of the body.
5. Very good to increase the resistance power of the body.
6. Very useful for all respiratory disorders like asthma and bronchitis.
7. Good to increase concentration, to get sound sleep.
8. Due to its overall benefit this pranayama is considered as fundamental pranayama, so one has to do this regularly for maintaining good physical and mental health.
NOTE:
1. The Nasikagra mudra or Mrgii mudra is good to do this pranayama, which will helpful to equalise pranic energy in between Ida and Pingala nadis.
2. Its recommended in yogic texts that during the learning stage of pranayama to take more rice and milk products.
3. If your shoulder pains after 8-9 rounds, stop once relax your shoulder two minutes, then continue the practice.
4. Keep slow and deep breathing throughout the practice, but while
breathing try to avoid sound.
3. BHRAMARI PRANAYAMA
The word ‘Bhramari’ means Bee. During the practice of this pranayama the sound producing imitates the sound of a humming bee. So this pranayama is called as bhramari pranayama.
BENEFITS:
1. The sound produced during bhramari is very soothing and thus practice relieves mental tension and anxiety.
2. Helpful to reduce anger.
3. Helpful to overcome from hypertension and insomnia.
4. Very effective to preparing the mind for the meditation practices.
5. Because of its effect on stress, Bhramari is considered as method of gaining tranquillize during times of stress.
REMEMBER:
1.Bhramari should be practised after asana, nadi shodhana pranayama and before meditation.
2. If you practicum bhramari with Shanmukhi Mudra its effect will be more.
3.The best time for the practice of this pranayama is early morning or late night.
SHEETALI PRANAYAMA
‘Sheetali’ means the cooling or relaxing. This pranayama cools down the body and relaxes the mind, so it’s called as sheetali pranayama.
BENEFITS:
1. The most yogic practises tend to over heat the body, were as sheetali cool down the body .so if one does after other yogic practices useful to restore heat balance in the body.
2. During the normal breathing nose heats up the inhaling air, were as in shetali the inhaling air is cooling due to forceful inhalation through mouth, here the mouth works same like air conditioner, so the air entering inside the lungs is cool, so immediately cool down the whole body. So this pranayama is very useful to cool down the body and to relax the mind.
3. Helpful to alleviate psychosomatic diseases like high blood pressure and diabetes.
4. Also helpful to purify the blood, and to improve digestion.
Hatha yoga pradipika, one of the classical texts of yoga explains the benefits of the sheetali pranayama as below,
‘Gulmapleehadikaan rogan jwaram pittam khshudham trsham,Vishani sheetali nama kumbhakeyam nihanti hi...’
(Hatha pradepika 2-58)
This kumbhaka called shetali cures an enlarged stomach or spleen and other related diseases- fever, excess bile, hunger and thirst and counteracts poisons.
NOTE:
1. In this pranayam inhalation is doing on mouth so; don’t practise in dirty, polluted atmosphere.
2. Do not practice in excessively cold weather.
