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What is
Pranayama? |
The
term Pranayama has been coined from two Sanskrit words - Prana means
life force and Ayama means control. Hence, in its broadest
description, Prananyama would mean the control of the flow of life
force. It is both the science and art of breath control and nadi
purification. There are different breathing techniques that
essentially work on three main things: regulation of breath, control
of vital force and chanalisation of the Pranas (vital body force) in
the right directions. Pranayama purifies the channels along which the
life stream of ‘prana’ flows and helps to prevent and even cure a
variety of physical and mental ailments. It also increases one’s
overall immunity and resistance to disease. |
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Yoga and Ayurveda Tour |
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General cautions and
contra-indications for Pranayama
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1. The breathing techniques of Pranayama essentially be first
learned under the supervision of an experienced teacher.
2. If you feel any kind of discomfort or symptom such as
dizziness or nausea arising as you practicing breathing, 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.
3. Simple breathing techniques can be used at he start of a
session to help calm and focus the mind and body. The practice
of Pranayama is highly recommended before relaxation and
meditation at the end or a session.
Vibhagha Pranayama
or Sectional breathing
This is a preparatory breathing practice for Pranayama that
corrects the breathing pattern and helps to increase lung
capacity by encouraging fuller breathing into the lungs. It
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has
a deeply calming effect on body and mind. It is used as an
introduction to the Full Yogic Breath. There are three sections of
Sectional Breathing:
This is a preparatory breathing practice for Pranayama that
corrects the breathing pattern and helps to increase lung capacity
by encouraging fuller breathing into the lungs. It has a deeply
calming effect on body and mind. It is used as an introduction to
the Full Yogic Breath. There are three sections of Sectional
Breathing: |
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1. Abdominal Breathing
or (Adhama)
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Also known as
Diaphragmatic Breathing, it is breathing into the lower region of the lung.
For practicing this breathing sit erect in Vajrasana with fingers on either
side of your navel, with elbows resting at your sides. First exhale
completely, slowly and continuously. This exhalation is known as Puraka.
Now take three breaths into focused area and feel your abdomen rising and
falling beneath your hands. Stop the breath for a second in this position
and then exhale. While exhaling the abdomen should be drawn inwards
continuously and slowly. Before reversing the breath, stop the breath for a
second and inhale. Repeat the breathing cycle smoothly. |
2.
Thoracic (Chest)
breathing or (Madhyama)
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Also called Intercostal breathing this is the breathing into
the middle region of the lung.
For this breathing technique sit in Vajrasana and place your
hands on each side of your rib cage. Take three breaths, feeling your rib
cage expanding sideway under your hands as you inhale and relaxing as you
exhale. In this breathing the air should be filled in chest not in abdomen,
hence only chest should be expanded and contracted and abdomen should be
controlled to avoid its bulging. |
3. Clavicular breathing or
(Adhya)
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Known as Upper
lobar breathing also it is breathing into the upper region of the lung. For
practicing this breathing sit in Vajrasana and place your fingers underneath
your collarbones. As you inhale, feel your upper chest rising slightly. Keep
your shoulders relaxed; avoid raising or tension them. In this breathing the
air is forced into the uppermost regions of the lungs thus ventilating the
upper lobes. |
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The full Yogic breath
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A full Yogic
breath combines all three breathing techniques of Sectional breathing. It
starts with Abdominal breathing and continued with the thoracic and
clavicular breathings.
For practicing
the Full Yogic Breath sit in Vajrasana with your arms at your sides and
palms facing up or down. In a single inhalation, draw air into your lower
abdomen, then into your rib cage and finally into the top of your chest. On
exhalation, relax as the air flows out. |
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Benefits of Full Yogic breathing |
Full Yogic
Breathing is a breathing technique that forms a basis to advanced Pranayama
techniques, but it has some important benefits of its own. It maximizes the
intake of oxygen and expel of carbon dioxide. As it involves breathing into
all the regions of lung it relaxes muscular restriction in and around the
diaphragm, ribs, and chest, allowing for them breath to flow freely and
naturally at all times. |
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Ujjayi Breath
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Ujjayi breath
is also known as ocean sounding breath or sounding breath because a
whispering sound is produced on inhalation and exhalation. This soothing
technique can be applied to Sectional Breathing or used while holding Yoga
postures. It helps to increase lung capacity (as the more oxygen is absorbed
into the bloodstream) and energy levels and generates internal heat. It also
helps to achieve a state of calmness and mental clarity. |
How to do?
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Sit in any
comfortable position and partially close the back of your throat. Now inhale
and exhale through your nose and let the air passes through a narrower air
passage in your throat. Inhaling and exhaling should be long, deep and slow.
As the back of throat is partially closed a sound is produced at inhalation
and exhalation by contracting the muscles in the back of your throat. This
sound resembles to the whispering of the letters “hhhhh” or distance rolling
of the ocean. |
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Brahmari or The bee breath
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In Sanskrit Brahmar means bee. In this Pranayama a buzzing sound is produced similar to
the buzzing of bee hence the name Brahmari is given. Brahmari is an
excellent breathing technique that helps to clear and strengthen the
respiratory system and improve vocal resonance. It has a calming effect on
the body, uplifts the spirit, and clears and invigorates the mind. |
How to do?
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Sit
comfortably in any asana with your spine straight. Keeping your lips gently
closed and ears blocked with your index finger. Inhale deeply and then
exhale with producing the humming sound of a female bee from the mouth and
nose. Use your abdominal muscles to help control the evenness of your breath
on exhalation. Repeat this four to eight times. |
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Sitali and Sitakari
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These are both
the cooling breaths that produce a cooling effect on the body and calm the
nervous system. Sitali in particular helps to alleviate nausea and the
symptoms of asthma. |
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SITALI
(tongue hissing) |
Sitali means a
cool breath. It is one of the cooling breaths that lower the fire energy
principle called pitta that is associated with catabolic processes in the
body. It is very useful to calm down the body temperature in hot weather
conditions or high fevers it goes higher than normal.
How to do?
Sit in any
comfortable position. Curl your tongue so that the sides fold up, forming a
tube, with your tongue protruding from you lips while you inhale. 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 |
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exhale through your nose.
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SITKARI (Teeth hissing)
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Like Sitali,
Sitkari is also a breath cooling technique that removes excess heat from the
body. It also cures diseases like acidity, hypertension and harmonizes the
secretions of reproductive organs and all the endocrine system. It is also
helpful to improve digestion, control High Blood pressure and purify the
blood.
How to do?
Sit in any
comfortable posture. Part your jaw slightly, so that your upper and
lower teeth are a small distance apart and roll the tongue upward in
such a way that it’s tip touches the upper palate and it’s mid part
touches the lip with the corners of your mouth opened out as if in a
wide smile. Now inhale through your teeth, with the air passing over
your tongue. |
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The
Air should feel cool as it moves over the surface of your tongue during
inhalation. Retain the breath as long as possible and then exhale through
both the nostrils.
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Anuloma-
Viloma
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Anuloma-Viloma
is an Alternate Nostril Breathing Technique in which you inhale through one
nostril, retain the breath, and exhale through the other nostril. A healthy
person breathes mainly through the left nostril that is the path of the ida
nadi, and then through the right nostril, the path of the Pingala nadi. But
in many people, the natural rhythm of breathing is disturbed. Anuloma Viloma
balances the rhythm of breathing and restores, equalizes flow of Prana in
the body. It also helps to balance and harmonize the functioning of the
right and left hemispheres of the brain and ensures optimum creativity and
optimum logical verbal activity. It is the best technique to soothe the
nervous system and calms the mind. It also encourages the removal toxins
from the body. |
How to do?
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1. 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, to the count of four.
2. Hold the
breath by closing both the nostrils, to the count of sixteen.
3.Then exhale
through the right nostril, closing the left with the ring and little
fingers, to the count of eight.
4. Inhale
through the right nostril, keeping the left nostril closed with the ring and
little fingers, to the count of four.
5. Hold the
breath, closing both nostrils, to the count of sixteen.
6. Exhale
through the left nostril, keeping the right closed with the thumb, to the
count of eight. |
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Kapalbhati Pranayama |
Kapalbhati is one of the popularly practiced Pranayama that promises to cure
various ailments over a period of time. In Sanskrit Kapal means forehead and
bhati means shining or glow thus literally this breath technique brings glow
to the forehead of the practitioner. Apart from bringing glow and enhancing
beauty this pranayama has various other benefits. It cleanses the lungs and
entire respiratory system, purifies the blood, increases the supply of
oxygen to all cells, improves digestion, strengthens abdominal muscles,
energises the mind for mental work, reduce obesity, etc. It also cures
diabetes, kidney and prostate diseases, heart, brain and lung problems and
many other diseases.
How to do?
Kapalabhati is done in a sitting posture, you can opt any comfortable
position. Your spine should be straight. Breath normally at first and when
composed start this breathing exercise. Inhale as normal and exhale quickly
through both nostrils, producing a puffing sound. |
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Your abdomen muscles should be contracted with each exhalation. The breath
should be expelled fully. Inhaling is automatic - the abdominal muscles will
relax automatically.
Start
practicing Kapalbhati pranayama with 30 to 50 breaths then increase for
about 5 minutes and gradually to a maximum of 10 minutes. You may take short
breaks when you start out on this yogic breathing exercise. |
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Bhastrika Pranayama |
Bhastrika
Pranayama engages rapid movement of the belly like the bellows of a
blacksmith hence it is also called Bellow Breathing. This breathing
excercise increases the flow of air into the body and produces inner heat at
the physical and subtle level. This Pranayama burns up toxins and removes
diseases of all the doshas or humours: kapha (phlegm), pitta (bile) and vata
(wind). The rapid exchange of air in the lungs done in this technique
stimulates the metabolic rate, produces heat and flushes out wastes and
toxins. |
How to do?
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Sit in any
comfortable sitting posture with your spine straight. Inhale deeply filling
the lungs upto the diaphram and exhale with full force emptying the lungs.
In this Pranayama equal emphasis should be laid on inhalation and
exhalation. The inhalations and exhalations should be done with slow speed
or medium speed or fast speed depending on your practice, capacity and state
of health. You can practice this Pranayama for 2 to 5 minutes as per your
comfort level. People with weak heart or week lungs should do Bhastrika with
slow speed. |
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Bahya
Pranayama (with mahabandha) |
Bahya
Pranayama is a method of retention of the breathing process after exhalation
of breath and Mahabandha is process of applying all bandhas tothe body.
There are three types of bandhas (locks) in Pranayama. The first one is
Jalandhur Bandha (touching the chin on the pit located near the base of
throat), second is Uddiyana Bandha ( pulling the stomach in so as to touch
the back) and third is Mula bandha (pulling up the peridieum by contracting
the anus and tightening of the lower abdomen). In the position of Mahabandha
all three bandhas are applied simultaneously. |
How to do?
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Sit in one of
the meditative postures keeping your spine erect. First breathe in and fill
your lungs upto diaphragm. Then breathe out with full force and suspend the
breathing process, simultaneously applying the mahabandha. Remain in this
position for the time you feel like inhaling again. Now exhale and release
the three bandhas gradually in a sequence starting from Jalandhar Bandh. It
completes one cycle of this breathing technique. A minimum of three such
cycles is recommended which take two minutes to complete. |
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Udgeeta Pranayama ("Om"
chanting) |
Udgeeta
Pranayama is commonly known as Omkari japa means chanting of Om. In Sanskrit
Udgeeta means singing in a loud pitch.Literally Udgeet pranayama means
chanting of Om in a loud pitch. This is very relaxing technique helps in
insomnia by deepening the quality of sleep and relieving bad dreams. It also
helps the mind to become focused and facilitate the practice of conscious
sleep (Yoga Nidra). |
How to do? |
Sit in
comfortable sitting posture with your eyes closed. Inhale slowly and deeply
and slowly and steadily chant Om while exhaling. While chanting Om try to
focus on the agnya center (the command center) that is, the point between
the two eyebrows. With practice, try to lengthen each breath to one-minute
including the inhalation and exhalation. |
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Shavasana |
Savasana
also known as Mrtaasana or "Corpse Pose" is an ultimate relaxing pose that
is practiced as a concluding asana. It is an ultimate relaxing pose that
provides relaxation to mind and body as well. It calms the brain and helps
relieve stress and mild depression. It reduces headache, fatigue,
nervousness and helps to cure asthma, constipation, diabetes, indigestion,
insomnia, and lumbago. It improves concentration also. |
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How to do?
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Lie flat on
your back with hands on the ground by the sides and legs open with feet on
either side. Eyes should be closed and the entire body should be kept
relaxed. Breathe normally and relax all muscles of the body. There should be
no movement in any part of the body. Though lying relaxed and motionless one
should be fully conscious and awaken. Remain in Savasana for about five
minutes, breathing easily and then come out of the position without
disturbing your peaceful state. Stretch out your body and take a deep
breath, roll onto your side into the fetal position, then gradually ease
your way up to a sitting or standing position, moving slowly without any
sudden or jerky movements. |
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