PRANAYAMAS (Breathing Techniques) - YOGA

8/6/2019 PRANAYAMAS (Breathing Techniques) - YOGA

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Through the practice of this Pranayama, happiness, health, vigour andmelodious voice can be attained.


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Bhastrika Pranayama - Bellow BreathingYoga Exercises>Pranayamas> Bhastrika Pranayama - Bellow Breathing

"Bhastrika" means the "bellows" in Sanskrit.Just as a blackcmith works hisbellows, so are the abdominal muscles exercised during this practice in which air

is forcefully drawn in and out.

Sequence:

1. Sit straight in a comfortable posture. Padmasana is the best asana toadopt

2. Let the left hand rest on the left knee and place the right hand next to thenose.

3. Inhale and exhale quickly in short and shallow breaths through bothnostrils from four to ten times.

4. Close off both nostrils and apply both Jalandhara and Moola Bandha whileretaining the breath.

5. Raise your head and exhale through the right nostril to cool the bodydown.

6. Now apply Uddiyana Bandha directly after the exhalation.7. Begin your practice with three rounds of ten pumpings and then verygradually work up to a maximum of eight rounds of a hundred pumpings.

Caution:

Extending a series for so long can also cause dizziness. Comfort and not reckless excess should guide your motives and manner

of doing.

Excess in practice may induce dizziness, drowsiness and loss ofconsciousness.

Benefits:

This pranayama makes you relaxed and revitalized. It revives and stimulates the nervous system and the circulatory system.


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Bhastrika breathing clears the mind of confusion and enhance yourpowers of focus.


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Bhramari BreathingYoga Exercises>Pranayamas> Bhramari Breathing

In this breathing practice a soft "humming-bee" sound is produced duringexhalation. So this pranyama is named Bhramari.

Sequence:

1. Sit in a comfortable posture keeping the head, beck and spine erect.2. Place the right thumb against the right nostril but do not close it.3. Inhale slowly and deeply through both nostrils.4. Press the right nostril with the right thumbs.5. Retain the breath for a while, then exhale touching the lungs throat area

and larynx.6. While inhaling and exhaling, concentrate the conscious mind on the throat

and produce a humming sound like the buzzing of a bee.

Caution:

Take care not to strain.

Benefits:

It makes the voice sweet and gently, and helps clarity of speech. It is useful for hypertension and depression and aids brain cells. Breathing becomes deep and subtle.

The extended exhalation in this breathing exercise is very good forpregnant women in preparation for labor.


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Kapala Bhati BreathingYoga Exercises>Pranayamas> Kapala Bhati Breathing

"Kapala" means "skull" (and by implication, the brain) and "Bhati" means"shines" in Sanskrit. This practice cleanses the nasal passages in the skull and

other passages of the respiratory system.

Sequence:

1. Sit firmly in a cross-legged posture with the spine, neck and head helderect.

2. First, exhale completely and then take a few deep breaths.3. Relax the abdominal muscles.4. Inhale without taking a deep breath; make a short and forceful expulsion

of the breath through both nostrils producing a hissing sound and,simultaneously, contract the lower abdomen by a rapid and vigorous thrust ofthe abdominal muscles.

5. Release the contraction of the abdominal muscles quickly and the lungswill automatically take in air. Follow at once by another forcible expulsion of your

breath, contracting the abdomen in the same manner and letting it relaxoutward as the air is drawn in again.

6. Repeat the exercise a number of times in quick succession, concentratingyour mind on the region of the abdomen below the navel.

7. After you complete a round and make the last exhalation, take in a deepand slow breath and then resume normal breathing to afford rest to the lungs.

8. Increasing the number and speed gradually, try to do two expulsions asecond (120 a minute) in each round which should be the maximum.

9. Perform three rounds in each sitting, with sufficient pause between therounds, when normal breathing should be done.

Benefits:

Kapala Bhati flushes out stale residual air in the lungs and helps a freshsupply of air to reach them.

It lends elasticity to the diaphragm and increases the capacity of thelungs.


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Moorchha PranayamaYoga Exercises>Pranayamas> Moorchha Pranayama

"Moorchhha" means "fainting" or "swooning breath" in which the breath isinhaled slowly and retained for an extended period.

Sequence:

1. Sit as usual in a comfortable position with the head, neck and spinestraight.

2. Concentrate the conscious mind between the eyebrows, which is calledthe centre of intuition.

3. Inhale gradually and deeply through the mouth.4. Let the conscious mind merge into the center of intuition.5. Touch the chin tightly to the throat cavity (jugular notch).6. Relax thejalandhara bandha.7. Then exhale slowly.8. This creates a favourable experience, so it is called Moorccha Pranayama.9. Begin with nine times and increase with time up to fifteen minutes.

Benefits:

This exercise promotes happiness of mind, achievement of bliss andremoves lustfulness.

It also helps the mind to draw inwards.


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Sheetali BreathingYoga Exercises>Pranayamas> Sheetali Breathing

"Sheetali Pranayama" or "cooling breath" - a pranayama technique that lowersthe body temperature by inhaling through the mouth while letting the breath

flow in over the tongue.

Sequence:

1. Sit in a comfortable posture, keeping the hands on the knees as a GyanaMudra.

2. Extend the tongue and roll up each side to make a channel like a bird'sbeak.

3. Suck the air over the tongue and the fill the lungs completely.4. The pressures on the diaphragm should extend down to the navel.5. Withdraw the tongue and close the mouth.6. Hold the breath for a while and then exhale gradually through the nostrils.7. Continue this practice from one to five minutes.

Caution:

In order to be sure that the tongue remains moist, roll it back as far aspossible against the palate.

Benefits:

Sheetali Pranayama quenches thirst. It improves the efficiency of the liver and reduces bile. It also reduces high blood pressure. It increases coolness, brightness and peacefulness.


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Sheetkari BreathingYoga Exercises>Pranayamas> Sheetkari Breathing.

"Sheetkari Pranayama" - a breathing technique which involves hissing leading toa cooling effect upon the whole body.

Sequence:

1. Sit upright in a comfortable posture, keeping the head, neck, and spineerect.

2. Place the hands in Gyana Mudra.3. Open the lips and keep the teeth together.4. Lightly press the tip of the tongue against the lower front teeth.5. Inhale through the mouth over the tongue with a kind of hissing sound

like the sound of the letter 's'.6. After filling the lungs completely, close the mouth and exhale through

both nostrils without retention.7. Repeat five to ten times.

Caution:

In order to be sure that the tongue remains moist, roll it back as far aspossible against the palate.

Benefits:

Sheetkari pranayama improves disposition, relieves hunger and thirst. It also cools the body down. It is highly recommended during a fast or to help endure very hot

weather. It clears the complexion.


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Surya Bheda PranayamaYoga Exercises>Pranayamas> Surya Bheda Pranayama

"Surya Bheda Pranayama" - a breathing technique in which inhalation is donethrough the right nostril.

Sequence:

1. Sit in a comfortable posture, keeping the head, neck and spine in astraight line.

2. Place the right thumb on the right nostril, the right index finger betweenthe eyebrows and rest the middle finger against the left nostril.

3. Close the left nostril and slowly inhale through the right nostril, filling thelungs completely.

4. Close both nostrils and apply Jalandhara Bandha.5. Lift the chin, keep the right nostril closed and exhale through the left

nostril.6. Try to gradually increase your period of breath retention.7. Build up to ten repetitions of Surya Bheda in the beginning; eventually

you may do forty repetitions.

Caution:

It enhances heat, so it should not be practice it to pacify these conditions,but those laden with bile should practice this exercise in moderation.

Benefits:

When you inhale solely through the right nostril you generate heat energywhich is sent out through your body.

Impurities are dispelled. It helps your immune system in general. It helps in gastric fire, cold and asthma. It reduces wind and mucus and increases bile and digestive power.


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Ujjayi BreathingYoga Exercises>Pranayamas> Ujjayi Breathing

"Ujjayi Pranayama" - a kind of breathing technique which produces a lightsonorous sound.

Sequence:

1. Sit erect at ease on the carpet in Padmasana or Siddhasana.2. Inhale slowly, deeply, steadily and evenly through both nostrils while

slightly closing the glottis.3. A sweet sound should be heard like a baby snoring during respiration.4. Retain the breath, applying both Jalandhara and Moola Bandhas.5. Exhale slowly, steadily and evenly through both nostrils, openong the

glottis partially and producing a frictional sound gently and continuously.

6. After the breath has been exhaled apply Uddiyana Bandha.7. Start with three pranayamas, extending this to twenty-seven; nine in the

morning, nine at noon and nine in the evening per day.

Benefits:

Ujjayi pranayama strengthens the nervous and digestive systems. It is a powerful cure for phlegm. Ujjayi Pranayama balances high blood pressure and the mind. It removes mucus and relieves swelling of the tonsils, coughs and colds. It makes the voice sweet and pacifies the mind.

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PRANAYAMAS (Breathing Techniques) - YOGA