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Breathing is life. The ancient yogis in India knew the intimate
connection between breath and mind. For example, when your mind
is angry, watch your breathing. It will be disturbed. And
similarly, if you hold your breath for long, your mind will get
agitated. The yogis were trying to get some degree of control
over the mind. By controlling the breath, they were indirectly
able to influence the mind. Breathing is an automatic process
controlled by the autonomic nervous system. We do not have any
conscious control over it. The science of bio-energy including
the breathing movements is the practical yoga par excellence. In
the Bhagavad Gita, Lord Krishna explains to Arjuna that one
should practice Yoga to purify himself.
Pranayama, or control or regulation of the life force is the
fourth step in the Ashtanga yoga system of Patanjali. The
control of the breath leads to the control of the life force or
prana. The ancient yogis developed many breathing techniques to
maximize the benefits of prana. The word "Pranayama" is made up
of two words, Prana and Yama. Here Prana means the capacity to
keep body alive by air i.e breath and Ayama means expansion,
stretching or extension and control of breath. Thus Pranayama
means the art of controlling breath. Pranayama is used in yoga
to clear and cleanse the body and mind. It is also used in
preparation for meditation, asanas, postures and focussing of
the mind. Pranayama create alertness, heat on both physical and
subtle levels, and arouse body, mind and spirit or kundalini
power. The purpose of Pranayama is to make the respiratory
system function at its best. Pranayam is not so complex as it is
thought to be. The ancient Sanskrit texts state that Pranayam
properly done can cure all diseases, but wrongly done will only
invite the same diseases. Therefore we must take extreme caution
before practicing and learn it under the supervision of an
experienced teacher. If you feel any kind of discomfort or
symptom such as dizziness or nausea arising as you practice
breathing, then lie down and relax in Savasana or the Child Pose for
a few recovery breaths. If discomfort persists, do not continue
your practice until you get advice regarding your symptoms.
Before doing Pranayama, one must first learn the sectional
breathing. We breathe through three parts of the chest mainly,
upper, middle and lower as well as the abdomen. We must first
learn how to breathe through each part individually before we
can breathe through all of them. Sectional breathing helps to
increase the lung capacity by encouraging fuller breathing into
the lungs. It has a deeply calm effect on body and mind. This
technique is used as an introduction to the full Yogic breath.
Simple breathing techniques can be used at the start of a
session to calm and focus the mind and body. The practice of
Pranayama is highly recommended before relaxation and meditation
or at the end of the session.
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The different types of Pranayama are the Bhastrika Pranayam,
Anuloma / Viloma, Kapalbhati, Bhramri, Sitlee, Sitkari,
Ujjayi, Vedhene Bandh. The main Pranayama is the Bhastrika
Pranayama.
1. Bhastrika Pranayama
The word ‘Bhastrika’ is a Sanskrit word which means leather
bellow, which was used in the olden times to blow furnaces,
where air is forcibly drawn in and out. This pranayama
increases the fire in the body. In this type of pranayama,
the diaphragm movement is used for the internal fire
creating physical, Pranic and psychic heat. Bhastrika
constitutes as a very powerful pranayam. Basically, a
combination of Kapalbhati and Ujjaye Pranayam makes one
Bhastrika. One who starts practice of Kapalbhati or Ujjaye
finds it very easy to do the Bhastrika.
Steps in Bhastrika Pranayama
1). Firstly, sit in Padmasana, Siddhasana or Sukhasana with
tends on knees and eyes closed. These postures lock the body
into a stable position and permit freedom of abdominal
movement. Also these postures are firm and strong which is a
strong requirement for this pranayama in which rapid
breathing is required.
2) Secondly, breathe in vigorously but deeply through both
the nostrils and then breath out or exhale forcefully
through both the nostrils. One such vigorous, forceful
inhalation and exhalation with out any strain constitute one
cycle of Bhastrika. It should be remembered that the
inhalation should be with the same and uniform force and
vigour. Please ensure that both nostrils are clear and
blowing freely. The intensity or frequency of breathing
should be very mild, without any undue force. It should be
like an amplified form of normal breathing.
2. Ujjayi Breath
The Ujjayi technique is a very soothing technique which can
be applied to sectional breathing or used while holding Yoga
postures. This type of breathing helps to increase the lung
capacity (and more oxygen is absorbed into the bloodstream),
energy levels, and also achieves a state of calmness and
mental clarity. In this technique, partially close the back
of your throat, which cover the windpipe, so that as you
inhale and exhale through your nose, the air passes through
a narrower air passage in your throat, creating the sound
made by your breathing while you are in a state of deep
sleep. This sound can be likened to the whispering of the
letters “hhhhh” expressed on inhalation and exhalation.
3. Bhramri
Bhramri is known as the bee breath. Bhramri helps to clear
and strengthen the respiratory system and improve vocal
resonance. It has a calming effect on the body that uplifts
the spirit, and clears and invigorates the mind. In this
pranayama, keep your lips gently closed throughout, inhale
deeply, then hum as you exhale, extending the exhalation as
long as possible. Use your abdominal muscles to control the
evenness of your breath on exhalation. Repeat this once
more. If you wish to stimulate your lung cells to further
invigorate the vocal resonance and your body, tap your chest
with your fists or fingertips as you hum on the out breath.
4. Sitali and Sitkari
Sitali and Sitkari are the two breathing techniques which
have a cooling effect on the body. This technique is very
useful during the hot months of the year. They also calm the
nervous system. Sitali, particularly, can alleviate nausea
and the symptoms of asthma.
In Sitali on inhalation, curl your tongue so that the sides
fold up, forming a tube, with your tongue protruding from
you lips. Raise your chin as you inhale through your tongue
(like a straw), feeling the cool air over the tongue. On
exhalation, slightly lower your chin, place the tip of your
tongue behind your front teeth, close your lips, and exhale
through your nose.
In Sitkari part your jaw slightly, so that your upper and
lower teeth are a small distance apart. Your tongue rests at
the base of your mouth, and the corners of your mouth are
opened out as if in a wide smile. Inhale and exhale through
your teeth, with the air passing over your tongue. The air
should feel cool as it moves over the surface of your tongue
during inhalation.
5. Anuloma Viloma
Anuloma means with the natural order and Viloma means going
against the order. This technique helps to balance and
harmonize the functioning of the right and left hemispheres
of the brain. It has a soothing effect on the nervous system
and calms the mind. Because exhalations are longer than
inhalation, it encourages the removal of state air and
toxins.
In this type of pranayama, raise your right hand, curling
your forefinger and middle finger into your palm, leaving
thumb, fourth finger, and little finger extended. Then place
your thumb on the right side of your nose and apply gentle
pressure just under the bone, where the fleshy part of the
nose begins. Inhale through the left nostril then release
and exhale through both nostrils. Then, use your fourth
finger, apply pressure to the left nostril, inhaling through
the right and release and exhale through both nostrils.
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