pranayama exercises1

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Pranayama Exercises & Poses

What is Pranayama?

“The regulation of the breath through certain techniques and exercises”.

"Pranayama is control of Breath". "Prana" is Breath or vital energy in the body. On subtle levels prana represents the pranic energy responsible for life or life force, and "ayama" means control. So Pranayama is "Control of Breath".

Pranayama is the perfect control of the

life-currents through control of breath,

and is the process by which we understand the secret of prana and manipulate

it. You can hardly make any spiritual progress without the practice of

Pranayama. One who has grasped this prana has grasped the very core of

cosmic life and activity. Through various exercises and training in Pranayama

the yogi tries to realize in this little body the whole of cosmic life, and attain

perfection.

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Breath is a physical aspect or external manifestation of prana, the vital force,

and thus Pranayama begins with the regulation of the breath. Breath, like

electricity, is gross prana, while prana itself is subtle. By controlling the breath

you can control the prana – just as you can control the other wheels by

controlling or stopping the fly wheel of a diesel engine, and just as you can

control the hairspring, cog wheels and the main spring of a watch by

controlling the minute hand. Control of breath is achieved through

manipulation of the lungs and the breathing process.



‘Prana’ refers to the universal life force and ‘ayama’ means to regulate or lengthen. Prana is the vital energy needed by our physical and subtle layers, without which the body would perish. It is what keeps us alive. Pranayama is the control of prana through the breath. These techniques rely on breathing through the nostrils.

Prana flows through thousands of subtle energy channels called ‘nadis’ and energy centres called ‘chakras’. The quantity and quality of prana

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and the way it flows through the nadis and chakras determines one’s state of mind. If the Prana level is high and its flow is continuous, smooth and steady, the mind remains calm, positive and enthusiastic. However, due to lack of knowledge and attention to one’s breath, the nadis and chakras in the average person may be partially or fully blocked leading to jerky and broken flow. As a result one experiences increased worries, fear, uncertainty, tensions, conflict and other negative qualities.

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Pranayama are breathing exercises which clear the physical and emotional obstacles in our body to free the breath and so the flow of prana - life energy. Through a regular and sustained practice of Pranayama you can supercharge your whole body! The way that we move, think, act and especially breathe contributes to the flow and vitality of prana - the universal energy that runs through us and everything around us.

Why is the breath so important?



It’s the first thing and last thing we do in our lives. The one constant thing we all have. Without breath there is no life!

Daily stressors, tensions and physical habits can create physical and energetic obstacles in our bodies. Without even noticing it our breathing can become gradually more shallow or stilted, we develop unconscious breathing patterns restricting the flow of breath and prana.

When we work on the freeing the breath through Pranayama (breathing exercises) we are also working on letting the life energy flow through the body. It has the effect of energizing; relaxing and healing the body, letting everything fall into place. Literally it is an increase and balance of life energy in your system.

Pranayama – why it actually works!

Pranayama is a great yoga exercise which can relieve stress and has other health

benefits also.

Ever felt like the weight of the whole world rests on your shoulders? Well, there is a method to quieten your mind and get rid of that stress – just breathe. According to ancient Indian scriptures, breathing is one of the best things you can do to help your body recover, repair and function better. Also known as Pranayama, it not only good in theory it actually works. Here is why.

Prana: The breath of life

The ancient Indian system of yoga identified the power of breath and strove to maximize its efficiency by developing special breathing techniques. The ancient yogis discovered prana as the universal life force or energy which distinguishes the living from the dead. We get prana from food, rest, breath and by being in a calm, happy frame of mind. However, the most important source of prana is breath


– when our breath stops, we die.

It was discovered that the quantity and quality of prana and the way it flows through the nadis (subtle energy channels) determines one’s state of mind.

Due to lack of attention, the energy channels in the average person may be partially blocked, making the flow of prana, broken and jerky. This results in increased worry, fear, uncertainty, conflict, tension and other negative qualities. When the prana level is high and its flow is continuous, smooth and steady, then the mind is calm, positive

and enthusiastic. (http://www.vedicgrace.com/articles/best-astrologer-in-bangalore)

As Sri Sri Ravi Shankar says ‘Breath is the link between the body and mind. If the mind is a kite the breath is the thread. The longer the thread, the higher the kite can go.’ (Read: Beat insomnia with yoga)

Breathe out stress, breathe in joy

Did you know that we can throw out 90 percent of the toxins from our body by breathing correctly? We can learn the art of breathing right by observing new born babies. Have you seen their stomach gently rising and falling as they breathe in and breathe out?

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Breath is our vital source of energy. The key to healthy and happy living lies in right breathing. When we attend to our breath, it can heal us from all worries and anxieties.

At a conference in Germany, Sri Sri Ravi Shankar explained the connect between breath and emotions, ‘Our breath is linked to our emotions. For every emotion, there is a particular rhythm in the breath. So, when you cannot directly harness your emotions, with the help of breath you can do that. If you are in theatre, you would know that a director asks you to breathe faster when you have to show anger. If you have to show a serene scene, director would tell you to breathe softer and slower. If we understand the rhythm of our breath, we are able to have a say over our mind, we can win over any negative emotions like anger, jealousy, greed, and we are able to smile more from our heart.’

Breathe right:

Most of us breathe from the chest – such shallow breathing sends a signal to the

brain that all is not well – we are stressed. Alternatively, breathing from the

abdomen boosts respiration, ensures a rich supply of oxygen to the brain and

signals that all is well.


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Observe your breath and note if it is deep or shallow. (Read: Try these yoga poses to improve digestion)

Breathing techniques for various ailments

You can practice these breathing techniques at any time of the day whenever your stomach is empty.

Is your mind buzzing with activity? Can’t stop thinking about what someone said about you? Find a quiet corner and try the Bee breath (Bhramari Pranayama) to apply brakes in the buzzing mind. This breathing technique is a boon for those with hypertension.

Among the breathing techniques, Kapalbhati (Skull Shining breath) is considered the most important and effective for detoxifying the body and clearing the energy channels.

Low energy levels? Three rounds of Bhastrika Pranayama (Bellow breath) will get your energy levels soaring!

Can’t concentrate on the task at hand? Try nine rounds of Nadi Shodhan Pranayama followed by a short 10-minute meditation. Nadi Shodhan Pranayama calms and centres the mind by bringing into harmony the left and right hemispheres of the brain which correlate to the logical and emotional sides of our personality.



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Benefits of Pranayamas

Enhances the quantity and quality of life force Clears blocked energy channels Harmonizes the body, mind and spirit Boosts the immune system Rejuvenates the body and mind Slows down the ageing process

Types of Pranayama

1. Bhastrika Pranayama

2. Kapalbhati Pranayama

3. Bahya Pranayama

4. Anulom Vilom Pranayama

5. Bhramari Pranayama

6. Udgeeth Pranayama

7. Pranav Pranayama


Bhastrika Pranayama

Bhastrika is an important breath exercise in yoga and Pranayama. It is sometimes treated as a kriya or ‘cleansing action’ along with kapālabhāti to clear the airways in preparation for other Pranayama techniques. Bhastrika involves a rapid and forceful inhalation and exhalation powered by the movement of the diaphragm. The movement of air is accompanied by an audible sound. One inhale and exhale equals one round of bhastrika and it may be repeated for many consecutive rounds.

Astrologer Vinayak Bhatt explains that the similar “process or kriya of kapālabhāti is a milder form of Bhastrikā Prāṇāyāma. When you practice this Pranayama a hissing sound is produced. The practitioner should start with rapid expulsions of breath following one another in rapid succession. When the required number of expulsions, say ten for a round, is finished, the final expulsion is followed by a deepest possible inhalation. The breath is suspended as long as it could be done with comfort. Then deepest possible exhalation is done very slowly. The end of this deep exhalation completes one round of Bhastrika”.



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 otherwise 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.


Steps for Bhastrika Pranayama

1. Breathe in deeply through your nostrils. First, feel the diaphragm move

down, allowing the lungs to expand and forcing the abdomen out; then

feel your chest expand with your collar bones rising last.

2. Breathe out quickly through your nostrils. Feel your collar bones

dropping, chest deflating, and abdomen shrinking as the lungs collapse.

This process of exhaling should be much faster than the process of

inhaling -- almost like a rapid deflation.

3. Repeat the process. When correctly done, your chest will expand when you breathe in and deflate when you breathe out. Continue doing this for 5 minutes.

4. With practice, speed up your breathing. Beginners should always start

slowly to avoid hyperventilating, but over time, it will be possible to turn

this into a rapid breathing technique.

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Benefits of Bhastrika Pranayama

1. It improves blood circulation. 2. Keep away the heart related problems. 3. Provide relaxation to body and mind. 4. Improves your concentration. 5. Helps to stronger the lungs. 6. Relive stress depression and hypertension. 7. Cures obesity and arthritis. 8. Calms the mind. 9. Cures throat infection. 10. Increases appetite. 11. Cure asthma, headache, migraine, neurological problems,

depression, and gastric problems. 12. Stabilizes Prana and calms mind, and helps the upward journey.

Precautions of Bhastrika Pranayama

We can do this Pranayama by slowly, medium and fast way. Those suffering from lungs and heart problems and high blood pressure can perform slowly. Practice under expert guidance.

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This Pranayama should not be practiced by people who are pregnant or have high blood pressure. This Pranayama should not be practiced by people who are pregnant or have high blood pressure. Beginners should practice this Pranayama Slowly at first, allowing their bodies’ time to adapt to the practice. Bhastrika is essentially a controlled hyperventilation, so the increased levels of oxygen in your bloodstream may make you feel lightheaded or anxious, especially if you are new to the practice. If this happens, take a break and allow your breath to return to normal.

Kapalbhati Pranayama

The word Kapalbhati is made up of two words: kapal meaning 'skull' (here skull includes all the organs in and under the skull too) and bhati meaning 'shining, illuminating.' Due to the process, the organs in and under the skull mainly the brain, small brain and any of the spaces inside the head that are connected to the back of the nose (sinus) are influenced in a good manner. Hence the word is used in that way. It is intended mainly for cleaning the cranial sinuses but has many other effects including curing anaemia, according to the Gherand Samhita and other sources. The Technique of Kapālabhāti involves short and strong forceful exhalations and inhalation happens automatically.






Kapalbhati Pranayama is very effective in curing stomach disorder, obesity, digestive disorder and many problems related to stomach. Those trying to

lose weight can practice Kapalbhati regularly and see 100% results. Let’s see its benefits and how to do Kapalbhati Pranayama.



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Steps for Kapalbhati Pranayama

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 of Kapalbhati Pranayama

1. It improves the function of the lungs and other respiratory system. 2. Improves the function of reproductive system. Cures erectile dysfunction

naturally. 3. Improves the function of pancreas. Helps to produce insulin hormone naturally.


4. It removes toxins from the body and helps to clean the internal system. 5. Calms the mind and bring stability in mind. 6. Very effective in weight loss. 7. Cures breast cancer. 8. Helpful in reducing weight (Belly fat). 9. Keeps depression away and brings positive thoughts. 10. Helpful in curing respiratory diseases as asthma, allergies, and sinus. 11. Cure for constipation, acidity, diabetes, Asthma and all kinds of Respiratory

troubles, sinus and even hair loss. 12. Cures kidney problems and lower down the high creatinine level. 13. Improve the function of kidneys.



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Precautions of Kapalbhati Pranayama

1. Those are heart patient should do this slowly while exhaling. You can do kapālabhāti Pranayama in morning or evening both the time, but keep in mind that you should do this on empty stomach.

2. Pregnant women should not do this. 3. High blood pressure patient should practice kapālabhāti at a slow rate. Means 3

exhalations per 5 seconds and force of exhalation should be reduced. 4. Practice Pranayama in the supervision of an expert yoga teacher after informing

about your whole health. 5. Those women’s feel comfortable practicing Pranayama during periods can go

ahead otherwise avoid it.

Bahya Pranayama

In this Pranayama the breath is kept outside during the practice so it is

called Bahya Pranayama. Bahya means “outside”. It should be done

after Kapalbhati Pranayama.

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Bahya Pranayama is one of the vital respiration exercises in which you have to forcibly breathe in (inhale), breath out and then hold the breathe (retention). In this the breathe is kept outside during the process so that’s why this Pranayama is named as Bahya Pranayama. Meaning of Bahya is external and pranayam means breathing technique so it is also called external Retention. Retention means holding the breathe (Kumbhaka). 1:2:3 is the ratio of this pranayam. The Ratio of 1:2:3 is meaning that breathes in takes one second, breathes out should be 2 second and holding the breath ought to be for three seconds.






Steps for Bahya Pranayama

1. Sit in pose of Padmasana or Siddhasana. 2. Take a deep breath and exhale completely (breath out) to evacuate lungs as much

as possible. 3. Hold your breath and touch your chin to the chest is called (Jalandhar Bandha or

Throat lock). By pulling your stomach in and up under the rib cage such that the stomach and back seem to touch each other from inside. It is called (Uddiyana Bandha). Lift the muscle from groin area is called (Mulabandha or Root lock).

4. Hold these three bandhas for some time as much you can 10-15 seconds then breathe in deeply to release these three locks.

5. Repeat Bahya Pranayama for 2-5 minutes daily.



Benefits of Bahya Pranayama

1. Constipation, Acidity, Gastric problem, Hernia cure completely 2. Problems related prostate get cure. 3. Cures problems related reproductive organs. 4. It is beneficial in diabetes also. 5. Urine and sperm related problems get cure completely.







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Precautions of Bahya Pranayama

1. Pranayama should be done on empty stomach having gap of 5 hours between practice and your meal.

2. Those suffering from heart problem, blood pressure and cervical colitis should not practice. They can control this by practicing other asana and Pranayama. Practice under expert guidance.

3. Women should not practice bahya Pranayama during period.

Anulom Vilom Pranayama

It is very effective to purify mind and body. Anulom Vilom Pranayama is one of the excellent breathing exercises which is also known as Nadi Shodhana. Regular practice offers energy in the body and releases stress and anxiety. It should be practiced in the morning in the fresh air with empty stomach.





Anulom Vilom (Alternate Nostril Breathing) is one of the most effective Pranayama (breathing exercises) to purify the mind and body. Anulom Vilom offers benefits in curing most of the internal body conditions and is very useful in releasing stress and anxiety.


Anulom Vilom Pranayama can be performed by people of all ages. It will help to practice this breathing exercise in a peaceful place like near a river or in a garden with plenty of greenery, and where there is a lot of oxygen. The best time to practice this breathing exercise is considered to be early in the morning before having your breakfasts. You can also practice it after giving a gap of five hours after eating.

This will allow the food that is consumed to get digested To perform

Anulom Vilom, you should first close your eyes and relax all your

muscles for while Then, inhale from your left nostril while keeping your

right nostril closed with the thumb of your right hand Retain the breath

for a few seconds and exhale from your right nostril with your middle

and ring fingers closing your left nostril Then, once again take in the

breath from your right nostril Finally, exhale from your left nostril while

closing your right nostril with your thumb.


This will complete one round of the Pranayama you could perform this

exercise for around 15 minutes while taking a minute rest after every 5

minutes.

Steps for Anulom Vilom Pranayama

1. Sit comfortably on flat ground. Those who can’t sit can sit on chair because this is related to the breath.

2. Now close right nostril with right thumb and breathe from left nostril. Then close left nostril with middle and ring finger and breathe out from right nostril.

3. Now breathe in deeply with right nostril and then close right nostril and breathe out deeply with left nostril. Do the repetition.


4. Do this for 5-10 minutes. 5. Keep in mind that your breathing should be up to the lungs and not in the stomach.

Benefits of Pranayama Anulom Vilom

1. It improves blood circulation. 2. It calms your mind. 3. Keep away the heart related problems 4. Provide relaxation to body and mind. 5. Regular practice of anulom vilom breathing exercise cleanses, strengthens and

tones your nervous system. 6. It improves your concentration. 7. Excellent for glowing skin. 8. Helps to improve function of your lungs. 9. Helps to prevent diabetes and keeps diabetes under control. 10. Remove blockage of arteries. 11. Relive stress depression and hypertension. 12. Cure Asthma, headache, migraine, Neurological problems, Heart blockage,

depression, gastric problems.

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Precautions of Anulom Vilom Pranayama

1. Practice under expert guidance. Pregnant women should practice Anulom Vilom but over straining should be avoided.

2. Anulom vilom Pranayama should be practiced on an empty stomach. 3. It should be done in the morning or evening or both. If you don’t have time in the

morning or evening, you can do it at your convenience. 4. Make sure that you practice anulom vilom Pranayama 4-5 hours after having your

food.

Bhramari Pranayama

Bhramari Pranayama is very effective in instantly calming your mind down. It is

one of the best breathing exercises to release the mind of agitation, frustration or

anxiety and get rid of anger. A simple-to-do technique, can be practiced anywhere at

work or home, and an instant option available to de-stress yourself. This breathing

technique derives its name from the black Indian bee called Bhramari. (Bhramari =

type of Indian bee; Pranayama = breathing technique)

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The exhalation in this Pranayama resembles the typical humming sound of a bee,

which explains why it is named so.

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.






Let’s see steps and benefits of Pranayama as follows.

Steps for Bhramari Pranayama

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.

Duration

Practice daily for 3 to 5 minutes.

Benefits of Bhramari Pranayama

1. It relieves tension, anger and anxiety. 2. Effective against hypertension. 3. Cures sinus problem. 4. Bhramari Pranayama controls the high blood pressure and cures it. 5. Helps to stay calm and bring stability in mind. 6. Cures the problems related to nervous system. 7. During pregnancy it is very helpful for pregnant women for easy and trouble free

childbirth.




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Precaution of Bhramari Pranayama

1. It should be practice under expert guidance. 2. People having heart disease should not hold their breath for long time. 3. Pranayama should be done on empty stomach. 4. If you feel dizzy while practicing, stop the exercise and start normal breathing. 5. Consult a doctor if you are suffering from any ear problem or and medical ailments

before doing Bhramari Pranayama. 6. Should maintain gap of 5 hours between your meal and lunch. 7. Better to practice in the morning in fresh air.

Udgeeth Pranayama

It is known as “Omkari Japa” means chanting of “Om”. Udgeeth Pranayama is the simple



breathing exercise. Should be practiced on a daily basis like other 6 recommended Pranayama.

The Udgeeth Pranayama is most easy and common Pranayama among all the 8 daily Practice Pranayama according to “Patanjali yoga sutra”. Pranayama is also known as “breathing exercises”. It is the art of conscious breathing. All it takes could be a little investment of your time on a daily basis to reap the wonderful edges that follow of Pranayama needs to supply.

Udgeeth Pranayama entails primal sound reverberations to resonate and awaken mind to its inherent, immense potential. Mind, woke up and attentive to its potential, is capable of realizing no matter it focuses on. Thus, it’s imperative to focus solely on the specified consequence throughout Pranayama follow. Udgeeth Pranayama is good to cure depression, insomnia, lack of concentration and other brain related problems. Udgeeth Pranayama involves chanting of AUM (OM) with every exhalation – lasting up to twenty seconds.

Steps of Udgeeth Pranayama


1. Sit in a suitably relaxed posture. 2. In this Pranayama the inhaling and exhaling duration should be long. 3. Inhale deeply and while exhaling chant Ommmmmmmmm for a long time as much

you can. 4. In all Pranayama the breath plays an important role. So concentrate on your breath

and feel the positive energy comes when you inhale and negative energy goes out while exhaling.

5. Repeat this for 5-10 minutes.

Benefits of Udgeeth Pranayama

1. It calms the mind and brings stability. 2. It relieves tension, anger and anxiety. 3. Excellent breathing exercises for meditation. 4. Effective against hypertension. 5. It cures problems related to sleep (Insomnia) and bad dreams. 6. Control the high blood pressure and cure it. 7. Cures the problems related to the nervous system. 8. Cures acidity. 9. Improve memory power.



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Precautions of Udgeeth Pranayama

1. Should be practiced under expert guidance. 2. In this Pranayama the inhaling and exhaling duration should be long. 3. Should practice Pranayama on an empty stomach. 4. Having gap of 5 hours between yoga practice and your meal. 5. Better to practice in the morning in fresh air. 6. Anyone can practice Udgeeth Pranayama. Including children to old age. You can

practice this any time whenever you feel stress.

Pranav Pranayama

This is the last seventh Pranayama.

After practicing all six Pranayama

concentrate your mind on inhaling

and exhaling for some time this is

called Pranav Pranayama. This is




very simple breathing exercise.

This is one type of meditation you can say.

Pranav Pranayama is a Sanskrit word which means ‘Sacred syllable Om’. The Sanskrit name for the linguistic unit is pranava, from a root letter of the alphabet “to shout, sound, praise, verbal pra-nu- being authenticated as “to build a buzzing or droning sound” within the Brahmanas, and taking the particular that means of “to utter the linguistic unit “om” within the Chandogya Upanishad and therefore the Shrauta Sutras.




Steps for Pranav Pranayama

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.


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Benefits of Pranav Pranayama

1. It gives physical and spiritual energy. 2. Gives relief from mental stress and overcomes the physical disorders. 3. Gives good health. 4. Strengthen the mind. 5. Meditation. 6. Increases concentration. 7. Helps in spiritual development and widen our perspective.

Precautions of Pranav Pranayama

1. Pranayama should be practiced early in the morning on an empty stomach. 2. Pranayama should be practiced in fresh air. 3. Pranayama should be practice under expert guidance.



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