PRANAYAMA - BREATHING CONTROL IN YOGA
'Pranayama' is the fourth stage in Patanjali's eight stage Yoga discipline.
Two Sanskrit words are combined in the word 'Pranayama' - Prana and Ayama. '
Prana' means life or life force. 'Ayama' means development or control. Therefore Pranayama is the development and control of life force.
It is a form of breathing exercise, very important in yoga. It goes along with the asanas or exercise. Breath is the life force that sustains life. Nobody can survive more than a few minutes without air. When the breath stops, life ends.
The Forefathers of Yoga developed a special system- 'Pranayama' to increase, develop and control this life force. Normal breathing use only a fraction of our potential respiratory capacity. Pranayama helps to control this life force in a superior and extra ordinary way to reap maximum benefits.
There are various types of Pranayama. Some of the popular forms are Ujjayee, Shitali, Viloma, Kapalabhati, Anuloma, Suryabhedana, Bhastrika etc. There are variations in performing different Pranayamas. Some of them can be done in a sitting position while others in a standing line or sitting position. Some of the Pranayama are difficult and complicated to perform while others are easy.
Pranayama can be mastered only gradually. It may take months or even years before the practitioner mind becomes receptive to the regulated flow of breath and he experiences the full benefits of pranayama. Proper practice of pranayama can control almost any disease but improper practice may give rise to all sorts of respiratory ailments. So one should take care to acquire control over his breath gradually.
PRANAYAMA - BREATHING CONTROL IN YOGA
SHITALI PRANAYAMA
Shitali means cooling. This pranayama cools the system and hence the name. It can be practiced at any time, at any place and whenever necessary.
How to do :
Sit straight on the floor. Open your mouth slightly, in such a way that the tip of your tongue should be closer to both lines of the teeth.
Inhale fresh air slowly and steadily through and between the lines of the teeth with a medium speed. Inhaling should be in such a way that the incoming air touches the tongue all the way from the tip to the very base.
When you have inhaled enough air , exhale through both nostrils at a medium speed.
Again inhale through the mouth in the same way and continue this process for up to 5 rounds.
SHITALI PRANAYAMA
Shitali means cooling. This pranayama cools the system and hence the name. It can be practiced at any time, at any place and whenever necessary.
How to do :
Sit straight on the floor. Open your mouth slightly, in such a way that the tip of your tongue should be closer to both lines of the teeth.
Inhale fresh air slowly and steadily through and between the lines of the teeth with a medium speed. Inhaling should be in such a way that the incoming air touches the tongue all the way from the tip to the very base.
When you have inhaled enough air , exhale through both nostrils at a medium speed.
Again inhale through the mouth in the same way and continue this process for up to 5 rounds.
Restrictions :
Do not Practice more than ten rounds at a time. While practicing Shitali for the first time, some practitioner would catch cold or get a sore throat. In such case it is better to stop further practice.
Major Benefits :
It cools the whole body and the nervous system. It will have a pacifying and relieving effect for various troubles such as headache, fever etc. It activates the lever and spleen, improve digestion and relieve thirst. Shitali pranayama is highly recommended as an immediate remedy for nervousness.
Do not Practice more than ten rounds at a time. While practicing Shitali for the first time, some practitioner would catch cold or get a sore throat. In such case it is better to stop further practice.
Major Benefits :
It cools the whole body and the nervous system. It will have a pacifying and relieving effect for various troubles such as headache, fever etc. It activates the lever and spleen, improve digestion and relieve thirst. Shitali pranayama is highly recommended as an immediate remedy for nervousness.
PRANAYAMA - BREATHING CONTROL IN YOGA
KAPALABHATI PRANAYAMA
Kapala means skull and Bhati means light or luster. In this pranayama inhalation is slow and exhalation is vigorous with a split second of retention after each out-breath.
How to do :
Sit straight in any comfortable position either with legs crossed or in a lotus position. Exhale whatever breath in the lungs.
Inhale slowly, relaxing the abdomen allowing the air to return gently to the lungs.
Exhale with a quick, strong blast of air. Contract the abdominal muscles quickly causing the diaphragm to rise and force the air out of the lungs.
Retain for a split second and repeat for four to eight blasts.
This complete one cycle of Kapalabhati. Relax and take few slow and deep breaths in between the cycles.
KAPALABHATI PRANAYAMA
Kapala means skull and Bhati means light or luster. In this pranayama inhalation is slow and exhalation is vigorous with a split second of retention after each out-breath.
How to do :
Sit straight in any comfortable position either with legs crossed or in a lotus position. Exhale whatever breath in the lungs.
Inhale slowly, relaxing the abdomen allowing the air to return gently to the lungs.
Exhale with a quick, strong blast of air. Contract the abdominal muscles quickly causing the diaphragm to rise and force the air out of the lungs.
Retain for a split second and repeat for four to eight blasts.
This complete one cycle of Kapalabhati. Relax and take few slow and deep breaths in between the cycles.
Restrictions :
Begin with 3-5 cycles and gradually increase as long as you feel comfortable. Stop the practice the moment irritation or strain is felt. Persons with weak constitutions, poor lung capacity, high or low blood pressure, suffering from eye or ear complaints etc should not attempt this pranayama.
Major Benefits :
Purifies the nasal passage and the lungs, helping the body eliminate large quantities of carbon dioxide and other impurities. Activate and invigorate the spleen, pancreas and abdominal muscles and improve digestion. Good for asthma patients, smokers and those suffering from sinusitis.
Begin with 3-5 cycles and gradually increase as long as you feel comfortable. Stop the practice the moment irritation or strain is felt. Persons with weak constitutions, poor lung capacity, high or low blood pressure, suffering from eye or ear complaints etc should not attempt this pranayama.
Major Benefits :
Purifies the nasal passage and the lungs, helping the body eliminate large quantities of carbon dioxide and other impurities. Activate and invigorate the spleen, pancreas and abdominal muscles and improve digestion. Good for asthma patients, smokers and those suffering from sinusitis.
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