Types. Objectives. Benefits. Pranayam

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1 Pranayam The technique related to breathing pattern in which balanced, regular, and rhythmic inhalation and exaltation in specif! method is performed is known as pranayam. It comprises four stages: 1. Purak (inhalation) 2. Rechak (exhalation) 3. Antrika kumbhak (holding the breath inside after inhalation) 4. Bahya kumbhak (holding the breath outside after exhalation) The concept of prana can be illustrated through an example. Electricity flows through a wire to a bulb. The presence of electrici can only be felt when the bulb lights up. Similarly, prana is the vit energy that like electricity flows through the human body and gets manifested through our actions. Pranayam is the technique to master over this prana. Types There are several types of pranayam, which mainly differ in the way exhalation and inhalations are performed. A comprehensive list o some of the most important types of pranayam is given below. A detailed description of various type of pranayam can be found in Preksha Meditation :Yogasana and Pranayam. Surya-bhedi pranayam Chandra-bhedi pranayam Anuloma-viloma pranayam Bhastrika pranayam Kappalbhati pranayam Sheetali prasiayam Ujjai pranayam Objectives Pranayam serves the following objectives: Development, expansion, and control of vital energy Regulation of the flow of vital energy throughout the body Creation of a link between the physical body and the soul Healing of physical and mental disorders Harmony between the sympathetic and parasympathetic nervous systems Benefits The various stages of a well-performed pranayam provides the following benefits: In general, pranayam promotes uninterrupted flow of the vital energy through nerves Inhalation gives energy to the body Exhalation cures the abdominal ailments Holding the breath awakens the inherent potentials Some pranayam such as chandra-bhedi cools the body, purifies the blood and reenergizes the body. Similarly, sheetali pranayam quenches the thirst, regulates the blood pressure, and enhances the glow of the face. It also reflects the coolness and tranquility of mind. Pranayam controls the breath rate and help to improve mental concentration

2 Pranayam helps in realization of divine and intuitive powers Specific recommendations It is essential to learn the correct technique of pranayam before we practice it. An ill-performed pranayam may effect the health! adversely. Following are some of the precautions that must be considered in order for pranayam to be effective: Select a neat, clean, and noise-free location Always perform pranayam with empty-stomach Keep the neck and the spine erect and straight Keep the body relaxed Never perform pranayam if intoxicated Conclusion Pranayam is a scientific technique of correct breathing process. Well-performed pranayam not only assist in sustaining good physical health but also heal diseases that are otherwise difficult to tackle.

3 Chanderbhedi Pranayama 1. Sit in a comfortable posture, keeping the head, neck, and spine in a straight line. 2. Place the right thumbs on the right nostril, the right index finger between the eyebrows and rest the middle finger against the left nostril. First Method:- close the right nostril and gradually inhale through the left nostril, filling the lungs 1. completely. 2. Retain the breath momentarily, then, closing the left nostril, exhale completely through the right nostril. 3. Pause momentarily before repeating. Repeat nine times. Second Method:- 1. Inhale through the left nostril, retain it, then exhale through the same nostril, pausing before repeating the process. 2. It can also be practiced without retention or pause. Start with three pranayamas, extending this to twenty-seven;nine in the morning, nine at noon and nine in the evening per day. 1. It reduces bile, purifies the blood, provides vigour and makes a person's nature peaceful. It increases cold, so it should not be practiced in winter. Those laden with bile can practice it for pacifying heat, but those laden with cold and phlegm should perform this exercise in moderation. All should begin by breathing through the left nostril in summer and the right nostril in winter

4 Pranayama - Sukshama Bhastrika Pranayama 1. Sit as usual in a comfortable posture, keeping the head, neck and spine in a straight line. 2. Let the left hand remain on the left knee and place the right hand next to the nose. 1. Concentrate your mind on the center of energy or the center of knowledge. 2. Breathe quickly and fast through both nostrils while forcefully contracting and expanding abdominal muscles. 3. Keep the shoulders and chest immobile. 4. After completing twenty to twenty five breaths, inhale deeply, retain for a while and exhale. Follow by another round of forceful breathing. 5. Increase the frequency with practice. 1. Practice this exercise for three to five minutes. 1. This exercise produces brightness, activeness and balance. It purifies the nervous system, destroys all disease and increases heat and vital 2. force.

5 Pranayama - Bhramari Pranayama 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. 1. Inhale slowly and deeply through both nostrils. 2. Press the right nostril with the right thumbs. 3. Retain the breath for a while, then exhale touching the lungs throat area and larynx. 4. While inhaling and exhaling, concentrate the conscious mind on the throat and produce a humming sound like the buzzing of a bee. 5. Since this sound resembles that of a large bee, it is named Bhramari. 1. Starting with nine times, increase up to twenty seven times. 1. It makes the voice sweet and gently, and helps clarity of speech. 2. Breathing becomes deep and subtle. 3. It is useful for hypertension and depression and aids brain cells.

6 Pranayama - Bhastrika Pranayama 1. Sit straight in a comfortable posture. 2. Let the left hand rest on the left knee and place the right hand next to the nose. First Type :- 1. Bhastrika isa Sanskrit word meaning the bellows of a blacksmith. 2. Air is draw in drawn in and out forcefully like a bellows, so it is known as Bhastrika Pranayama. 3. For the first type of Bhastrika, inhale and exhale quickly in short and shallow breaths through both nostrils from four to ten times. 4. Then exhale completely, holding the breath for a while. 5. After this, inhale through the right nostril and retain the breath for a while 6. Again, inhale and exhale through the nostrils contracting the middle and lower portions of the abdomen Begin with three pranayamas, increasing one by one up to twenty-one. Third Type :- 1. The third type of Bhastrika is practiced like Anuloma - Viloma with the right thumb against the right nostril and the ring finger against the left nostril. 2. Rest the remaining fingers between the eye browse. 3. Inhale through the exhale through the right nostril and inhale of inhalation and exhalation by expanding and contracting the abdominal muscles In the beginning, practice one pranayama and gradually increase this to eleven times. Second Type :- The second type of Bhastrika is practiced by breathing quick and fast through both nostrils making the 1. sound of a bellows. 2. After inhaling and exhaling ten to twenty times, inhale deeply and retain it for a while. Continue this pranayama for three to five minutes. 1. Bhastrika supplies a plentiful supply of oxygen to the lungs.

7 2. It produces heat in the body and increases appetite, destroys mucus, removes disorders of the respiratory system, improves efficiency of the nervous system, reduces fat in the abdominal region and enhances purity of consciousness. 3. Bhastrika is useful for digestive function, diabetes, sinus, etc.

Pranayama - Shitkari Pranayama 1. Sit stayright in a comfortable posture, keeping the head, neck, and spine erect. Placa the hands in Gyana Mudra. 1. Open the lips and keep the teeth together 2.

After filling the lungs completely, close the mouth and exhale through both nostrils without retention. Practice Shitakari for one to five minutes, increasing the time one minute each 1. week. 2.

8 Pranayama - Shitkari Pranayama 1. Sit stayright in a comfortable posture, keeping the head, neck, and spine erect. Placa the hands in Gyana Mudra. 1. Open the lips and keep the teeth together 2. Lightly press the tip of the tongue against the lower front teeth. 3. Inhale through the mouth over the tongue with a kind of hissing sound like the sound of the letter 's'. 4. After filling the lungs completely, close the mouth and exhale through both nostrils without retention. Practice Shitakari for one to five minutes, increasing the time one minute each 1. week. 2. Like Shitali, it should be practiced in the summer. 3. Although those who are subject to excess bile can do it in any season. It reduces heat, clears the complexion and helps in controlling thirst, hunger and 1. sleep.

Pranayama - Ujjayi Pranayama 1. Sit in a comfortable posture turning the tip of the tongue backwards to touch the upperpalate as is done in Kechari Mudra. 1. Inhale and exhale thorough the glottis at a low, uniform rate, touching the chin to the throat.

Continue this practice for periods from three to thirty minutes as desired.

9 Pranayama - Ujjayi Pranayama 1. Sit in a comfortable posture turning the tip of the tongue backwards to touch the upperpalate as is done in Kechari Mudra. 1. Inhale and exhale thorough the glottis at a low, uniform rate, touching the chin to the throat. 2. A sweet sound should be heard like a baby snoring during respiration. 3. After inhalation, touch the chin to the throat (jalandharbandha). 4. Continue this practice for periods from three to thirty minutes as desired. Start with three pranayamas, extending this to twenty-seven;nine in the morning, nine at noon and nine in the evening per day. 1. Ujjayi Pranayama balances high blood pressure and the mind. 2. It also strengthens the nervous system, removes mucus and relieves swelling of the tonsils, coughs and colds. 3. It makes the voice sweet and pacifies the mind.

Pranayama - Shitli Pranayama 1. Sit in a comfortable posture, keeping the hands on the knees as a Gyana Mudra. 2. Extend the tongue and roll up each side to make a channel like a bird's beak.

Hold the breath for a while and then exhale gradually through the nostrils. Continue this practice from one to five minutes.

10 Pranayama - Shitli Pranayama 1. Sit in a comfortable posture, keeping the hands on the knees as a Gyana Mudra. 2. Extend the tongue and roll up each side to make a channel like a bird's beak. Suck the air over the tongue and the fill the lungs 1. completely. 2. The pressures on the diaphragm should extend down to the navel. 3. the tongue and close the mouth. 4. Hold the breath for a while and then exhale gradually through the nostrils. Continue this practice from one to five minutes. The duration can be increased to cool down the body due to overheat or disease. The best time to perform this exercise is during the summer. 1. Shitali Pranayama quenches thirst, improves the efficiency of the liver and reduces bile and high blood pressure. 2. Coolness, brightness and peacefulness increase.

11 Pranayama - Suryabhedi Pranayama 1. Sit in a comfortable posture, keeping the head, neck and spine in a straight line. 2. Place the right thumb on the right nostril, the right index finger between the eyebrows and rest the middle finger against the left nostril. First Method:- Close the left nostril and slowly inhale through the right nostril, filling the lungs 1. completely. 2. Retain the breath for a few seconds, and then, closing right nostril, exhale completely through the left nostril, pausing momentarily before repeating the process, repeat nine times. Second Method:- 1. inhale through the right nostril, retain it, then exhale through the same nostril, pausing without retention or pause. Start with three pranayama, extending this to twenty-seven; nine in the morning, nine at noon and nine in the evening per day. 1. It reduces wind and mucus and increases bile and digestive power. 2. It helps in gastric fire, cold and asthma. 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.

12 Pranayama - Anuloma-Viloma Pranayama 1. Sit in a comfortable posture, keeping the head, neck and spine in a straight line. 2. Place the right thumb on the right nostril, the right index finger between the eyebrows and rest the middle finger against the left nostril. First Method:- 1. Inhale through the right nostril in winter and exhale through the other nostril. 2. Again inhale through the same nostril, depending on the season and exhale through the other. 3. This completes one round of Anuloma-Viloma Pranayama. 4. It can sometimes be practiced with retention in and out during inhalation and exhalation respectively. 5. With practice, you should reach a ratio of 1:4:2, which means breath should be retained four times longer than inhalation and exhale two times longer than inhalation. 6. Repeat this practice nine times in the morning at noon, and in the evening. Start with three pranayamas, extending this to twenty-seven;nine in the morning, nine at noon and nine in the evening per day. 1. This practice will bring about profound benefits. 2. It will remove tension, fear, and worry and will make the mind calm, poised and serene. 3. It will purify the nervous system in a period of approximately three months. 4. It increases Satwa (purity and illumination) and weakens Rajas (desire), and Tamas (delusion, ignorance, sloth and sleep). 5. Through the practice of this Pranayama, happiness, health, vigour and melodious voice can be attained.

13 Nadi-Shodhan Pranayama Nadi means channel and refers to the energy pathways through which prana flows. Shodhana means cleansing -- so Nadi Shodhana means channel cleaning. Pranayama is Practice only after purifying Nadis. Nadis can be purified by practicing ANULOM-VILOM Pranayama. A common learner must begin the practice of Pranayama with Anulomvilom. Being simple in nature, even common people also easily practice Anulomvilom Pranayama. It is a kind of Nadi Shodhana, or the sweet breath, is simple form of alternate nostril breathing suitable for beginning and advanced students. Purification of Nadis Sit down in Padmasana or Siddhasana. Close your right nostril with your right hands thumb and inhale through left nostril as long as you can easily inhale. When your lungs are full, close both the nostrils and hold the breath for some time. Then slowly exhale through the right nostril closing the left (use your ring and little finger). Thereafter close your left nostril and inhale through the right nostril and then closing both the nostril holds the breath in your body and ultimately exhale the breath through your left nostril. Thus you finish one cycle of veins purifying Pranayama. Practice three or four Avartanas/cycle daily and increase this practice slowly. Once practiced well, practice this Pranayama in the ratio of 1:2:2, That is inhale for four seconds; hold the breath for eight seconds and then exhale the breath in eight seconds. Increase this ratio slowly upto a ratio of 5:20:10. It's an excellent method to perform Pranayama that does away with the lung s diseases. Through this Pranayama, the blood gets an increased amount of life giving oxygen that thoroughly cleans and purifies it, calms the mind, soothes anxiety and stress, balances left and right hemispheres, promotes clear thinking. It also purifies the Arteries and veins, through which the blood flows in the body.

14 Mahapran Dhvani Sound is a very powerful and a mystic medium for the expression of the subtle through the gross. Some sounds have power in a single continuous vibration, while others are grouped notes that make a spiritual word. Mahapran dhvani is a kind of sound produced before entering the state of meditation. These sound vibrations transmit immense energy. Mahapran dhvani can help in intellectual development. The sound waves and the vibrations created during the pronunciation of the Mahapran dhvani penetrate and circulate throughout the brain and activate the neurons. It helps in reducing the unsteadiness of thoughts. In addition, it enhances the concentration of our mind. A sustained practice leads to enhancement of the vital energy that helps sharpen our memory. It also increases the life span of neurons and regulates the secretion from the endocrine glands. The vibrations of Mahapran dhvani smoothens the flow of blood in tissues and 0rgans. It is of three types: 1. The most subtle sound - it influences the vital force and consciousness. This sound is a type of Naad, which exists in various sounds. It is a sound that can be experienced in deep state of meditation. 2. The Subtle Sound - it influences both the brain as well as the mind. This subtle sound can be experienced remaining silent at the end of gross pronunciation of Mahapran dhvani. 3. The Gross Sound - it balances the environment and thoughts. This is practiced prior to meditation. The pronunciation of Mahapran dhvani involves following sequence of steps: 1. Inhale slowly through nostrils 2. Concentrate on your vocal cord 3. While exhaling, produce the sound of Mm. Mm. Mm... 'like buzzing of a bee with your vocal cord 4. When the humming sound becomes slow and subtle, remain silent for a while and feel the sound inside your brain 5. Take a long breath 6. Repeat the above steps for nine times

7. Mool Bandh 8. Bandh literally means bandhna, to hold downward energy. If your energy flows outside purposelessly then you can never be free from disease.

15 7. Mool Bandh 8. Bandh literally means bandhna, to hold downward energy. If your energy flows outside purposelessly then you can never be free from disease. This pranayam gives you a technique how to hold out flowing or downward energy (prana) inside. Actually this technique is taken from horse. If it is done properly and genuinely then one may easily get the power of horse. 9. Mool bandh is the contraction of certain muscles in the pelvic floor. In the female it contracts uterus and rectum or intestinal area. And in men it contracts anus and testes. Mool bandh is effective exercise for improving the dullness of organs (bladder and intestinal). 1. Sit erect on the carpet in Siddhasana, pressing well the perineum with the left heel 2. Look straight ahead. 3. Take a deep breath 4. Exhale slowly and as the abdomen contracts, close the anal aperture tightly, and then contract both the internal and the external sphincter muscles vigorously and continuously and draw them upwards 5. Intensify the contraction and lifting of the anal sphincter muscles after completing the exhalation 6. Try to get the maximum contraction but do not contract violently 7. Hold the contraction from five to ten seconds without discomfort 8. Inhale slowly and, while inhaling, relax the anal sphincter muscles slowly Perform five turns of this Bandha in succession in the beginning, and increase by one turn every week up to a maximum of ten turns for gaining the maximum amount of physical benefit. Relax for about five seconds between the contractions Avoid doing this during high blood pressure, heart disease, any major diseases. Should not be done in case of bleeding in the rectum 1. Moola Bandha benefits the prostate gland, the gonads, the perineal body and the pelvic muscles 2. The pelvic floor receives an increased blood supply 3. It gives relief in several disorders of the urogenital and systems 4. It prevents piles, fistula and prostatic hypertrophy. If ailments are already present, it reduces their severity prevents further complications 5. It prevents a prolapse of the rectum

6 EASY BREATHING TECHNIQUES FOR ENHANCED WEIGHT LOSS

6 EASY BREATHING TECHNIQUES FOR ENHANCED WEIGHT LOSS NIKA KARAN TABLE OF CONTENTS 1) Introduction 2) The benefits of yoga breathing 3) A short guide to a successful breathing practice 4) Breathing techniques