pranayama

                                                                pranayama

1. Surya Bhedan Prananayama
Surya is the sun. Bhedana is derived from the root bhid meaning to pierce, to break or pass through. In Surya Bhedan Pranayama, the breath is inhaled through the right nostril. A Kumbhaka is then performed, and the breath is then exhaled through the left nostril.


Process
Sit in any comfortable asana like Padmasana, Siddhasana. or Veerasana. Close your left nostril wiyh the middle finger. Breath in deeply through the right nostril. Now close both the nostril and hold your breath. Apply Jalandhara Bandha and Mula Bandha. Hold in the breath till you can do so easily. Thereafter. Release Mula Bandha and Jaladhara(in that order) and breathe out through the left nostril while applying Uddiyana Bandha. This completes one cycle of this Pranayama. Begin with minimum 5 cycles and gradually increase this number to ten. Time Taken for breathing in, holding the breath and breathing out should be in the ratio of 1:4:2 i.e. if breathing is done in 4 seconds, then breath should be held in for 16 seconds and breathing out should 8 seconds. After a few weeks, try to gradually increase the period of holding-in the breath.


Effects
By reason of the pressure on the nostrils, in this Pranayama the lungs have to work more than in the case of Ujjayi. In SuryaBhedan they are filled more slowly, steadily, and fuller than in Ujjayi. SuryaBhedan increases digestive power, soothes and invigorates the nerves, and cleans the sinuses.


Caution
Persons suffering from low blood pressure will derive benefit but those with high blood pressure or heart trouble not hold their breath after inhalation (antara kumbhaka) while practicing this pranayama.


2. Ujjayi Pranayama
The prefix attached to verbs and nouns means upward or superiority in rank. It also means blowing or expanding. It conveys the sense of pre-eminence and power.


Jaya means conquest, victory, triumph or success. Looked at from another view implies restraint or curbing. Ujjayi is the process in which the lungs are fully expanded and the chest puffed out like that of a proud victor.


Process
Step 1- Sit in comfortable position like Padmasana, Siddhasana, Veerasana.


Step 2- Keep the back erect and rigid. Lower the head to the trunk. Rest the chin in the notch between the collar- bones just above the breast. This is called Jalandhara Bandha.


Step 3- Stretch the arm out straight and rest the back of the wrists on the knees. Join the tips of the index finger to the tips of the thumbs, keeping the other finger extended. This gesture or position of the hand is also known as Gyan Mudra, the symbol or seal of the knowledge. The index fingers symbolize the individual soul and the thumb the universal soul. The union of the two symbolizes knowledge.


Step 4- Close the eyes and look inwards
Step 5- Exhale completely.
Step 6- Now the Ujjayi method of breathing begins.
Step 7- Take a slow deep steady breath through both nostril. The passage of the incoming air is felt on the roof of the palate and makes sound (sa ).This sound be heard.
Step 8- Fill the lungs up to the brim. Care should be taken not bloat the abdomen in the process of inhalation this filling is called Puraka.
Step 9- Hold the breath for a second or two this internal retention is called antara kumabaka. Observe Mula Bandha.
Step 10- Exhale slowly deeply and steadily until the lungs are completely empty. After the two or three seconds of exhilaration relax the diaphragm gradually and slowly, the brushing air on the pallet should make the sound (ha). This exhilaration is called Rechaka.
Step 11- Wait for a second before drawing a fresh breath. This waiting period is called bahya kumbhaka.
Step 12- The process described from step 7 to 12 completes one cycle of Ujjayi Pranayama.
Step 13- Repeat the cycles for 5 to 10 minutes keeping the eyes closed throughout.
Step 14- Lien on the floor in Shavasana.
Step 15- Ujjayi Pranayama may be done without the Jalandhara Bandha even while walking or lying down. This is the only pranayama which can be done at all times of the day and night.


Effects
This type of pranayama aerates the lungs, removes phlegm, gives endurance, soothes the nerves and tones the entire system. Ujjayi without kumbhaka, done in a reclining position, is ideal for persons suffering from high blood pressure or coronary troubles.


3. Sitakari Pranayama
Sitakari is that which causes cold. This is a variation of Sitali Pranayama.


Technique
Here the tongue is not curled. The lips are kept slightly parted and only the lip of the tongue protrudes between the teeth. There is kept flat as in its normal state. Follow the same technique as in Sitali Pranayama.


Effects
The effects are the same as those mentioned for Sitali Pranayama.


Caution
Persons with high bloods pressure may find greater strain in Sitakari than in Sitali Pranayama.


4. Sitali Pranayama
Sitali means cool. This pranayama cools the system, hence the name.


Technique
Step 1- Sit in Padamasana, Siddhasana or Veerasana.


Step 2- Keep the back erect and rigid and the head level. Perform the Gyan Mudra with the hands. Here Jalandhara Bandhais not done during inhalation but later.


Step 3- Open the mouth and form the lips into an ‘O’.
Step 4- The sides and the tip of the tongue touching the teeth, from the molars to the front teeth, should be lifted and curled up. The shape of the tongue will resemble a fresh curled leaf about to open.
Step 5- Protrude the curled tongue out of the lips. Draw in the air past the curled tongue with a sibilant sound (ssssssaaa) to fill the lungs completely. The air is drawn in as if through a pipette or a drinking straw. After full inhalation withdraw the tongue and close the mouth.
Step 6- After full inhalation, lower the head, from the nape of the neck, to the trunk. The chin should rest in the notch between the collar - bones just above the chest- bone. The head is now in the Jalandhara Bandha position
Step 7- Now hold the breath (antara kumbhaka) for about 5 seconds, practising Mula- Bandha.
Step 8- Exhale slowly with an aspirate sound (hhuuuuuuuumm) through the nose as in Ujjayi.
Step 9- This completes one cycle of Sitali Pranayama.
Step 10- Lift the head and repeat the cycle for 5 to 10 minutes.


Step 11- After completion lie down in shavasana.

Effects
This cools the system and soothes the eyes and ears, It is beneficial in cases of low fever and biliousness, It activates the liver and the spleen, improves digestion and relieves thirst.


Caution
1.Persons suffering from high blood pressure should omit antara kumbhaka.
2.Those with heart trouble not attempt Sitali Pranayama in the beginning.


5. Bhastrika Pranayama
Bhastrika means a bellows used in a furnace. Here the air is forcibly drawn in and out as in a blacksmith’s bellows. Hence the name. The technique is given in two stages here.


Process 1
Stage 1- Follow the process in step 1 and step 2 of ujjayi.


Stage 2- Take a fast, vigorous breath and exhale and forcefully. One inhalation and one exhalation completes a cycle of bhastrika. The sound made resembles air rushing through bellows.
Step 3- Complete 10 to 12 cycles. Then take a slow deep breath as in ujjayi. Retain the breath with mula bandha for 2 to 3 seconds, then exhale slowly and deeply as in ujjayi.


Step 3- Open the mouth and form the lips into an ‘O’.


Step 4- This ujjayi type of breathing rests the lungs and the diaphragm and prepares them for fresh cycles of bhastrika.
Step 5- Repeat the cycles of bhastrika 3 to 4 times with Ujjayi breathing in between
Step 6- If the sound of the air lessens, and the vigour diminishes, then reduce their number.
Step 7- After completion lie down in Shavasana.
Process 2
Step 1- Follow the technique in step 1& 2 of ujjayi.
Step 2- Adjust the thumb and finger pressure on the nostrils as explained in the technique of surya bhedan.
Step 3- Close the left nostril completely but keep the right nostril partially open.
Step 4- Inhale and exhale vigorously only through the right nostril for 10 to 12 cycles of bhastrika as in stage 1 above.
Step 5- Close the right nostril. Open the left nostril partially and repeat bhastrika for an equal number of cycles.
Step 6- Release the fingers from the nostrils.
Step 7- Tale a few deep breaths as in ujjayi.
Step 8- Repeat the cycles on both sides 3 or 4 times, doing ujjayi in between.
Step 9- After completion lie down in shavasana.




6. Bhamari Pranayama
Bhamari means a large black bee.


Technique
The technique of Bhamari Pranayama is the same as that of ujjayi. The difference is that in Bhamari, during exhalation, a soft humming sound like the murmuring of bees is made. After completion lie down in shavasana.


Effects
The humming sound in Bhamari Pranayama is helpful in cases of insomania.




7. Moorcha Pranayam
Practice of this pranayama gives a feeling of part- unconsciousness. That is why its name is Moorcha Pranayama i.e. the anesthesia producing Pranayama.


Process
Sit in Padmasana, Siddhasana or Veerasana. Tilt the head backwards slightly. Breathe through the nose. Apply Jalandhara Bandha and hold-in your breath till you can. Thereafter open Jalandhara Bandha and breath out through both the nostrils. This completes one cycle of this pranayama. Practice to increase the time of one cycle to the extend you can. Do as many cycles as you wish, till you have a feeling of losing consciousness.


Effects
With practice of this pranayama, the practitioner feels a state of unconsciousness. Hence he losses contact with the outside world. Yogis term this situation as very joyous. This makes the mind introvert. It provides mental & physical stability. Hence it is useful to remove tension. Worry & anger.


Caution
This pranayama is prohibited for those suffering from high B.P and vertigo.




8. Kevala Pranayama


Kevala means isolated, pure, absolute and perfect. When the practices of kumbhaka becomes instinctive, they are called Kevala Pranayama. When the pupil has mastered Kevaka kumbhaka, he has isolated himself from the world and is in the tune with the infinite. He has obtained a measure of control over one of the most subtle and powerful of elements which can pervade the smallest crevice as awell as the vast sky. His mind is completely absorbed with Prana and becomes as free as Prana itself.