YOGA PRANAYAMA

WHAT IS PRANAYAMA ?

Pranayama is control of Breath". "Prana" is Breath or vital energy in the body,or life force, and "ayama" means control. So Pranayama is "Control of Breath". One can control the rhythms of pranic energy with pranayama and achieve healthy body and mind. Patanjali in his text of Yoga Sutras mentioned pranayama as means of attaining higher states of awareness, he mentions the holding of breath as important practice of reaching Samadhi. Five types of prana are responsible for various pranic activities in the body, they are Prana, Apana, Vyan, Udana & Samana. Out of these Prana and Apana are most important. Prana is upward flowing and Apana is downward flowing. Practice of Pranayama achieves the balance in the activities of these pranas, which results in healthy body and mind.

Types of Pranayama
1. Anuloma - Viloma/Nadi Shodhan Pranayama
2. Ujjayi Pranayama
3. Bhastrika Pranayama
4. KApalvati Pranayama
5. Bhramari Pranayama
6. Pranav Pranayama

In Patanjali's "Ashtanga Yoga", Pranayama appears at the fourth stage. This means unless one observes Yama-Niyama and does Asanas well, he cannot reach this fourth stage.one needs some preparation before actually taking up Pranayama. 
Before examining the exercises of breathing it is necessary to understand the process of breathing. The breathing process chiefly involves two activities, viz., inhaling and exhaling. Of these the former is called "Puraka" and the latter "Rechaka"' in Yogashastra. These two activities continue non-stop right from the birth to the death of a person. The state when these two activities are made to halt is given the name "Kumbhaka" in Yoga Studies. The halt after inhaling, i.e., Puraka is called "Abhyantara Kumbhaka" and after exhaling, i.e. rechaka. It is called "Bahya Kumbhaka". Two more types of Kumbhaka are mentioned. But instead of talking of them in detail, let us turn to the process of breathing.

According to the speed of breathing, it is divided into three parts:
1. The smooth breathing that continues naturally without any effort (Quiet Breathing)
2. The protracted breathing which is caused by deliberate slowing down of the breathing (Deep Breathing)
3. The quick breathing which is caused by deliberate increase in the speed of breathing (Fast Breathing)

BENEFITS OF REGULAR PRACTICE OF PRANAYAMA
* Increases and enhances the quantity and quality of prana
* Clears blocked nadis and chakras. Clears the whole energy around you, expands your aura and heightens the spirit
* Makes one energetic, enthusiastic and positive
* Brings harmony between the body, mind, and spirit, making one physically, mentally and spiritually strong. It brings clarity to the mind and good health to the body

Types of Pranayama

1) ANULOMA VILOMA / NADI SHODHANA PRANAYAM (ALTERNATE NOSTRIL BREATHING)

INSTRUCTIONS

1. Sit comfortably  with your spine erect and shoulders relaxed. Keep a gentle smile on your face.
2. Place your left hand on the left knee, palms open to the sky or in Chin Mudra (thumb and index finger gently touching at the tips).
3. Place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril.
4. Press your thumb down on the right nostril and breathe out gently through the left nostril.
5. Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.
6.Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhan pranayama. Continue inhaling and exhaling from alternate nostrils.
7. Complete 9 such rounds by alternately breathing through both the nostrils. After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort.

BENEFITS

* Excellent breathing technique to calm and center the mind.
* Our mind has a tendency to keep regretting or glorifying the past and getting anxious about the future. Nadi Shodhan pranayama helps to bring the mind back to the present moment.
* Works therapeutically for most circulatory and respiratory problems.
* Releases accumulated stress in the mind and body effectively and helps relax.
* Helps harmonize the left and right hemispheres of the brain, which correlate to the logical and emotional sides of our personality.
* Helps purify and balance the nadis - the subtle energy channels, thereby ensuring smooth flow of prana (life force) through the body.
* Maintains body temperature.

CAUTIONS TO BE TAKEN WHILE PRACTICING THIS BREATHING TECHNIQUE

* Do not force the breathing, and keep the flow gentle and natural. Do not breathe from the mouth or make any sound while breathing.
* Do not use the Ujjayi breath.
* Place the fingers very lightly on the forehead and nose. There is no need to apply any pressure.
* In case you feel dull and are yawning after practicing Nadi Shodhan pranayama, check the time you take to inhale and exhale. Your exhalation should be longer than inhalation.

2) UJJAYI PRANAYAMA

Ujjayi  means “Victory”, “one who is victorious”. Thus the Ujjayi breath means “victorious breath”. In this breathing exercise the process of Inhalation (breath in) and exhalation (breathe out) are both done through the nostrils. During the process of Inhalation (breathe in or Poorak) the “ocean like sound” is formed by moving the glottis as air passes in and out.
When done properly, Ujjayi breathing should be both energizing and relaxing. In the Yoga Sutra, Patanjali suggests that the breath should be both dirga (long) and suksma (smooth). The sound of Ujjayi is created by gently constricting the opening of the throat to create some resistance to the passage of air. Gently pulling the breath in on inhalation and gently pushing the breath out on exhalation against this resistance creates a well-modulated and soothing sound

INSTRUCTIONS

1. Begin seated in a comfortable position, such as Easy Pose (Sukhasana). Relax your body and gently close your eyes. 
2. Take a long, deep breath slowly from both the nostril (inhale or breath in).
While breath in trying to contract the throat and feel the touch of air in your throat.
3. Remember one thing air should not touch inside the nose. As air touches the throat a peculiar sound is produced.
4. Enable the breath to be light and relaxed as you slightly contract the rear of your throat, making a gentle hissing sound as you inhale and out. The sound isn’t forced; however, it ought to be loud enough so if somebody came near you they’d hear it.
5. Now breath out by closing your right nostril and exhale from the left nostril. Try to produce the sound ‘HHHHHAAAA’ while exhaling.

BENEFITS

* It is boost the focusing power of mind.
* Body becomes healthy, strong and lustrous.
* It generates the internal heat.
* Gives a positive attitude.
* Very helpful in clearing blocked arteries, regulates cholesterol.
* Helps in cataracts and sinus problems, Rheumatism and migraine also.
* It lowers the risk of heart attacks.
* Prevents thyroid problems and makes voice sweet and melodious.
* Best for those people who are in singing profession.
* Beneficial in chronic cold, cough, indigestion, liver problems, dysentery, fever and other diseases.
* Best for arousing Kundalini, meditation.
* Increases the concentration power.
* Improve lisping problems in children.
* Very helpful in Asthama problem and other repiratory diseases

CAUTIONS FOR UJJAYI PRANAYAM

* Those people who are suffering from heart diseases and high blood pressure not to combine Bandha and breathe retention in Ujjayi Pranayama.
* Don’t tighten your throat during Ujjayi pranayama.
* Don’t do Ujjayi pranayama with strain. According to your ability hold the breathe.
* Do Pranayama systematically one by one on empty stomach.
* Take the help of Yoga teacher while doing Asanas and pranayama.

3) BHASTRIKA PRANAYAM

Sanskrit word Bhastrika means bellows. This breathing exercise resembles the blowing of bellows. Bhastrika is the excellent breathing exercise which we can practice slowly or fast as per our convenience. A person who is suffering from Heart problem and Lung problems should practice slowly other wise slowly increase the speed of breathing.
Bhastrika Pranayama should practice normally 3-5 minutes twice a day in the fresh air. In this pranayama body gets the maximum amount of oxygen due to complete inhaling and exhaling breathing.

INSTRUCTIONS

1. Sit comfortably on flat ground. Those who can’t sit on ground can sit on chair because this pranayama is related to the breath.
2. Take a deep breath through both nostrils and fill the lungs with air and then exhale with hissing sound.
3. Inhale deeply and exhale completely.
4. Do this for 2 min to 5 minutes max and see the result in a few days.

BENEFITS

* It improves blood circulation.
* Keep away the heart related problems.
* Provide relaxation to body and mind.
* Improves your concentration.
* Helps to stronger the lungs.
* Relive stress depression and hypertension.
*  Cures obesity and arthritis.
* Calms the mind.
* Cures throat infection.
* Increases appetite.
* Cure asthma, headache, migraine, neurological problems, depression, gastric problems.

4) KAPALBHATI  PRANAYAM

INSTRUCTIONS

1. Sit on the flat floor and fold your legs. keep the spine straight and close the eyes.
2. Keep the right palm on right knee and left palm on left knee.
3. Now take a deep breath and exhale with all your force  so your stomach will go deep inside.
4. When you exhale with hissing sound try to think that your disorders are coming out of your nose.
5. Do not stress on inhaling. Inhalation should not involve any effort. Inhaling will be done automatically after each exhaling.
6. Repeat these steps for 5 minute and take rest. You can increase the time for 15 – 30 minutes.
7. Should not practice very fast. Speed of practice should be medium.

BENEFITS

* It improves the function of the lungs and other respiratory system.
* Improves the function of reproductive system. Cures erectile dysfunction naturally.
* Improves the function of pancreas. Helps to produce insulin hormone naturally.
* It removes toxins from the body and helps to clean the internal system.
* Calms the mind and bring stability in mind.
* Very effective in weight loss.
* Cures breast cancer.
* Helpful in reducing weight (Belly fat).
*  Keeps depression away and brings positive thoughts.
* Helpful in curing respiratory diseases as asthma, allergies, and sinus.
* Cure for constipation, acidity, diabetes, Asthma and all kinds of Respiratory troubles, sinus and even hair loss.
* Cures kidney problems and lower down the high creatinine level.
* Improve the function of kidneys.

PRECAUTIONS

Those are heart patient should do this slowly while exhaling. You can do kapalbhati pranayama in morning or evening both the time, but keep in mind that you should do this on empty stomach.
Pregnant women should not do this.
High blood pressure patient should practice kapalbhati at a slow rate. Means 3 exhalations per 5 seconds and force of exhalation should be reduced.
Practice pranayama in the supervision of an expert yoga teacher after informing about your whole health.
Those women’s, feel comfortable practicing pranayama during periods, can go ahead otherwise avoid it.

5) BHRAMARI PRANAYAM

Bhramari pranayama is the excellent breathing exercise which plays an important role in releasing agitation, frustration and anger. It is the best breathing exercise in calming your mind. ‘Bhramari ‘is the type of ‘Indian bee’ and ‘pranayama ‘means breathing. So it is called as Bhramari Pranayama. In this type of pranayama when we exhale making a humming sound. It resembles the typical humming sound of bees. So you can understand why this breathing exercise is called as Bhramari Pranayama.

INSTRUCTIONS

1. Sit straight in the Padmasana  or Sukhasana  and press your tragus with your thumb.
2. Place your index fingers on the forehead and with the remaining fingers close your eyes.
3. Start inhaling through both the nostril deeply and slowly.
4. By keeping mouth close, exhale by making a humming sound bee like “hmmmm”. While making humming sound say ‘Om’ in soft humming sound.
5. Feel your body releases impurity from your body and experiencing positive energy.

BENEFITS

* It relieve tension, anger and anxiety.
* Effective against hypertension.
*  Cures sinus problem.
* Bhramari Pranayama control the high blood pressure and cure it.
* Helps to stay calm and bring stability in mind.
* Cures the problems related to nervous system.
* During pregnancy it is very helpful for pregnant women for easy and trouble free childbirth.

PRECAUTIONS

* It should be practice under expert guidance.
* People having heart disease should not hold their breath for long time.
* Pranayama should be done on empty stomach.
* If you feel dizzy while practicing, stop the exercise and start normal breathing.
*  Consult a doctor if you are suffering from any ear problem or and medical ailments before doing Bhramari Pranayama.
* Should maintain gap of 5 hours between your meal or lunch.
* Better to practice in the morning in fresh air.

6) PRANAV PRANAYAM

INSTRUCTIONS

1. Sit in Padmasana, Sukhasana or Vajrasana quietly.
2. Breathe normally and concentrate your mind on inhaling and exhaling.
3. While practicing Pranav pranayama imagine that God is everywhere in every particle.
4. Practice for 3 minutes to 1 hour as per your available time.

BENEFITS

* It gives physical and spiritual energy.
* Gives relief from mental stress and overcomes the physical disorders.
* Gives good health.
* Strengthen the mind.
* Meditation.
* Increases concentration.
* Helps in spiritual development and widen our perspective.





(Precautions
Do not practice any  Pranayama in which you don’t feel comfortable.
Do not over do the exercises if you feel pain in your body.
Start exercises mildly and then increase the repetitions as per your capacity.
People suffering from Back pain, Slip disc OR chronic disease should only practice Yoga and other exercises under the expert supervision otherwise do not do it.
Pregnant women should only practice Yoga under the supervision of an expert, otherwise do not practice any exercise by watching videos or website material.)