INTRODUCTION OF OFFICIATING AND COACHING

PRANAYAMA

Pranayama, a form of Yoga breathing

Pranayama is not a simple breathing exercise yet it is a scientific breathing process where control over prana is achieved.  Pranayama is the connecting link between physical (asanas) and mental (meditation) yogic practices.

Pranayama Meaning

Pranayama is a Sanskrit word which consists of prana and ayama. Prana means self-energizing life forces and ayama means extension. Pranayama may be defined as expansion and control of prana through various yogic techniques.

Significance & importance of Pranayama

Pranayama is one of the important vital components of Yoga that directly or indirectly affects the proper functioning of different systems of the body.  If you practice pranayama regularly, it shows beneficial impacts upon respiratory system, circulatory system, digestive system and endocrine system. Pranayama ensures more oxygen to lungs and good for hearts too. Pranayama tones up kidney and control the functions of nervous system. Kumbhaka or retention of breath helps supply of oxygen or exchange of oxygen and carbon dioxide thus facilitates better work of lungs and helps brain to work more efficiently.  Pranayama affects autonomic nervous system which controls heart rate, glandular secretions, respiration, digestion and blood pressure.

Difference between Pranayama and breathing

There is a difference between pranayama and breathing process. Pranayama is not a simple breathing process; it is much more than exhalation and inhalation. Pranayama is a regulated breathing, which comprises pukara-slow and prolonged inhalation, kumbhaka-retention of breathe, and recaka-slow and prolonged exhalation.  While breathing involves inhalation and exhalation. Pranayama is always performed in specific posture, especially sitting in padmasana while in case of breathing, it is not so like that.  Breathing provides physical benefits while pranayama involves physical, mental and spiritual benefits.

Procedure of  Pranayama

Before practising pranayama, certain precautions and essentials are to be taken.  For pranayama practices, one has to ensure proper place, suitable time, mitahara diet and proper light. Pranayama can be practiced to any place that is well-ventilated from external disturbances.  Spring and autumn seasons are the best periods for practicing pranayama as these seasons are favourable to the body and mind to keep them synergizes with the outside environment. To be fit and healthy, 15 minutes of pranayama is good. It is also suggested that pranayama should be performed under the guidance of a yoga instructor.

Pranayama Precautions

Pranayama should be practised at a place which is free from dust, pollutants, smoke and filthy things. The sitting ground should be flat and smooth. The suitable time for performing pranayama is early in the morning on empty stomach.  To have the proper benefits, one should practised pranayama regularly. Pranayama facilitates better blood circulation in the body when it is done after bath. One should ensure that breathing should be through nose and it should be slow and rhythmic.  During pranayama, eyes should be closed to control the mind and body.

Top benefits of breathing exercise Pranayama

1. Pranayama control ageing.
2. Pranayama makes oxygen circulation smooth, helps in weight regulation by melting fat as more oxygen burns more fat.
3. Pranayama is the key of Intelligence.
4. It provides lightness to the body; acts as diseases destructor, brings vigour and power.
5. Pranayama helps in lungs expansion thereby improves its efficiency and makes it healthy.
6. It also helps in contending blood pressure and heart diseases; makes digestion smooth.
7. It cures the phlegm, mucus and tonsillitis problems. Makes your gums and teeth healthy.
8. Pranayama brings stillness and calmness to the mind, increased concentration and stability of mind. Pranayama is good for physical, mental and spiritual happiness.
9. I t makes you free from constipation and indigestion problems.
10. Pranamaya stimulates autonomic nervous system, sympathetic nervous system and parasympathetic nervous systems. It helps to ease stress, anxiety and tension. It also eases depression, dullness and lethargy.

The lungs and the breathing process

The organs of respiration consist of two lungs, one on either side of the chest and the air passages that lead to them. The lungs are located in the upper thoracic cavity of the chest, one on each side of the median line, and are separated from each other by the heart, the greater blood vessels and the larger air tubes. The lungs are spongy, porous, and their tissues are very elastic, containing innumerable air-sacs or alveoli. Each lung consists of an apex and a base. The base is directed towards the diaphragm, the muscular septum, the dividing wall between chest and the abdomen.

The air passage consists of the interior of the nose, pharynx or throat, larynx or voice box, trachea or windpipe, right and left bronchi and the smaller bronchial tubes. When we breathe, we draw in the air through the nose and after it has passed through the pharynx and larynx, it passes into the windpipe, thence into the right and left bronchial tubes, which in turn, subdivide into innumerable smaller tubes called bronchioles, which terminate in minute subdivisions in the millions of small air-sacs of the lungs. When spread out over an unbroken surface, these air-sacs of the lungs would cover an area of 1,40,000 square feet.

The air is drawn into the lungs by the action of the diaphragm. When it expands, the size of the chest and the lungs is increased and the outside air rushes into the vacuum thus created. The chest and lungs contract when the diaphragm relaxes and the air is expelled from the lungs.

The lungs purify the blood. The blood starts in its arterial journey, bright red and richly laden with life-giving qualities and properties. It returns by the venous route, blue, laden with the waste matter of the system. From the right side of the heart the impure blood goes to the lungs, for purification. It is distributed among the millions of tiny air cells of the lungs. A breath of air is inhaled and the oxygen of the air comes in contact with the impure blood through the thin walls of the hair-like blood vessels of the lungs called pulmonary capillaries. The walls of the capillaries are very thin, like muslin cloth, and thus oxygen easily penetrates through the walls of these thin capillaries.

When the oxygen comes in contact with the tissues, a form of combustion takes place. The blood takes up oxygen and releases carbonic acid gas generated from the waste products and poisonous matter which have been gathered by the blood from all parts of the system. The purified blood passes into the different arteries of the body. It is estimated that in a day 35,000 pints of blood traverse the capillaries of the lungs for purification.

By controlling the motion of the lungs or respiratory organs, we can control the prana that is vibrating inside. The mind is fastened to prana, like a bird to a string; therefore, by control of prana, the mind can be easily controlled. Just as the bird that is tied to a post by a string, after flying here and there, finds its resting place on the post, so also this mind-bird after running hither and thither, to various sensual objects, finds its resting place during deep sleep in prana.

Components of Pranayama or Four Stages of Breathing

Each cycle of breathing, usually thought of as merely a single inhaling followed by a single exhaling, may be analyzed into four phases or stages, each with its distinct nature and its traditional Sanskrit name. The transitions from inhaling to exhaling and from exhaling to inhaling involve at least reversals in direction of the movements of muscles and of expansive or contractive movements of lungs, thorax and abdomen. The time necessary for such reversals can be very short, as may be observed if one deliberately pants as shortly and rapidly as he/she can. Yet they can be long, as one may notice if he intentionally stops breathing when he has finished inbreathing or out-breathing. The effects of these pause specially when they become lengthened, at first deliberately and then spontaneously-seem remarkable.

1. Puraka (Inhalation):

A single inhalation is termed puraka. It is a process of drawing in air; it is expected to be smooth and continuous. If a person should pause one or more times during the process of a single inhaling, the process might be spoken of as a broken puraka rather than as a series of purakas.

2. Abhyantara Kumbhaka (Pause After Inhaling) Full Pause:

Kumbhaka consists of deliberate stoppage of flow of air and retention of the air in the lungs, without any movement of lungs or muscles or any part of the body and without any incipient movements. A beginner may experiment by using some force to keep such pause motionless. Quite elaborate instructions and techniques have been worked out for this purpose.

3. Rechaka (Exhalation)

The third stage, exhalation, is called rechaka. Like inhalation, it too should be smooth and continuous, though often the speed of exhaling is different from that of inhaling. Normally, muscular energy is used for inhaling whereas exhaling consists merely in relaxing the tensed muscles. Such relaxing forces air from the lungs as they return to an untensed condition. However, a person can force air out with muscular effort; so when he sits or stands erect and has his abdominal muscles under constant control, muscular effort may be used for both inhaling and exhaling. Especially if one deliberately smoothes the course of his breathing and holds the cycles in regular or definitely irregular patterns, he is likely to use muscular energy at each stage, including the pauses. However, in a condition of complete relaxation, one should expect effort to be needed only for inhaling.

4. Bahya Kumbhaka (Pause After Exhaling) Empty Pause:

The fourth stage, the pause after exhaling, is also called kumbhaka, especially when the stoppage is deliberate or prolonged. The fourth stage, the empty pause, completes the cycle which terminates as the pause ends and a new inhalation begins.

Types of Pranayama

Anulom Vilom Pranayama

Anulom Vilom Pranayama or alternate nostril breathing exercise is one of the main practices of Pranayama. Anulom Vilom Pranayama is mentioned in the yogic texts Hatha Yoga Pradeepika, Gheranda Samhita, Tirumandiram, Siva Samhita, Puranas and in the Upanishads.

In the practice of pranayama, inhalation (called Puraka), retention (called Kumbhaka) and exhalation (called Rechaka) is used. Anulom Vilom pranayama can be practiced with or without Kumbhaka (holding of breath). Beginners should start the practice without Kumbhaka.

The duration of inhalation and expiration depends entirely on the capacity of the practitioner. Start with whatever you are comfortable with – say 4 seconds inhalation and 4 seconds exhalation. Later it can be increased up to 20 seconds or even more.

In Anulom Vilom pranayama, breathing is done only through one nostril which is alternated. During this process, the other nostril is closed using the fingers. The thumb is used to close the right nostril and the ring finger is used to close the left nostril.

Anulom Vilom Pranayama is an advanced practice (esp. when done with retention of breath). It has to be learned from a yoga expert. Those suffering from heart ailments or blood pressure problems (high as well as low) should avoid retention of breath during the process. They may do the Anulom Vilom pranayama without holding the breath. Also, consult a doctor if you have any medical condition before taking up the practice.

The purpose of Pranayama is to control the breathing mechanism which is an involuntary process. Breathing goes on even in our sleep as it is controlled by the central nervous system. With regular practice of pranayama, this process can be brought into our conscious control to some extent. In the yoga text Hatha Yoga Pradeepika, the breath is compared to a wild animal. Just as elephants, lions and tigers can be controlled with steady and prolonged training, the yogi also brings the breath under his control with constant practice.

The practice of Pranayama should be taken up with care. Do not overdo the practice. Do not increase the duration of inhalation and exhalation beyond your limit. Also with Kumbhaka (retention), the practitioner should be very careful. It is said in Hatha Yoga Pradeepika that pranayama can cure all diseases. But, if done improperly, it may create diseases, which cannot be cured easily even through medical treatment. Hence one should be very cautious and increase the level of practice over a comfortable period of time. It is advisable to consult an accomplished yogi before taking up higher levels of practice.

Anulom Vilom pranayama should be done on an empty stomach, preferably in the morning after evacuation. It can also be done in the evening with a gap of 4 hours after the last meal. Also, avoid doing Anulom Vilom pranayama with retention of breath when the temperature is hot. Retention of breath can cause an increase in body temperature and should be done in a cool climate.

Procedure of Anulom Vilom Pranayama (Alternate Nostril Breathing)?

1. Sit in a steady asana. Padmasana is most suited for the practice. Siddhasana and Vajrasana may also be used.
2. Close the right nostril with your thumb and draw in air from the left nostril. Do this as slowly as you can, till your lungs are full.
3. Now release the thumb and close the left nostril with your ring finger. Then breathe out slowly through the right nostril.
4. Next take the air in from the right nostril and then release it through the left nostril (after closing the right nostril with the thumb).
5. This is one round of Anulom Vilom Pranayama.
6. Start with 5 rounds and increase it up to 20 rounds in one sitting.
7. Also, the duration of inhalation can start from 2 seconds and go up to 20 seconds or even beyond.
8. One can have one sitting in the morning and one in the evening. For advanced practitioners, the yogic texts recommends four sittings – one in the morning, one at noon, one in the evening and one at midnight. But for all practical purposes, two sittings (one in morning and one in evening) are enough.
9. After one has reached a certain level of proficiency, one can add Kumbhaka or retention of breath to the practice.

Ratio of Inhalation, Retention and Exhalation

Pranayama practitioners start with the ratio of 1:1 for inhalation and exhalation. For example if you inhale for 4 seconds through one nostril, then the exhalation from the other nostril is also 4 seconds. As you progress, the ratio can be changed to 1:2, which means if inhalation is 4 seconds, then exhalation is 8 seconds.

Once you add Kumbhaka (retention of breath), the ratio can start with 1:1:1. For example, 4 seconds of inhalation, 4 seconds of retention and 4 seconds of exhalation. With further progress, the ratio can be increased to 1:1:2, 1:2:2, 1:4:2, etc. The ratio of 1:4:2 is mentioned in most classic yoga texts. Those who practice advanced ratios of this pranayama, should eat only Satvic food (pure, nourishing and light).

Benefits of Anulom Vilom Pranayama (Alternate Nostril Breathing)

1. Anulom Vilom Pranayama cleans the pranic channels and makes the prana flow freely in the entire body. The nadis or the pranic energy channels are purified. Hence this pranayama is also called Nadi Shodhana Pranayama.
2. Purification of the energy channels ensures proper supply of pranic energy to all the organs enhancing the overall health of the body.
3. Anulom Vilom Pranyama balances the two main energy channels – Ida and Pingala. It balances the two hemispheres of the brain, bringing about peace and tranquility.
4. When the Ida and Pingala nadis are balanced, it awakens the central channel called Sushumna Nadi.
5. It removes toxins from the body.
6. Prolonged practice of Anulom Vilom Pranayama leads to next stage of yoga, which is Pratyahara or withdrawal of the senses. This enables the practitioner to progress towards higher practices of Dharana, Dhyana and Samadhi.
7. It can reduce weight in some practitioners depending on their body constitution and is a good practice for obesity.

Bhastrika Pranayama – The Bellow’s Breath

 Bhastrika Pranayama is one of the main forms of Pranayama. In Sanskrit, Bhastrika means the ‘bellows ’. Just as the blacksmith blows his bellows to create heat and purify iron, Bhastrika is said to purify the mind and clear pranic blocks.  Bhastrika is mentioned in the yoga texts Hatha Yoga Pradeepika and the Gheranda Samhita.

Bhastrika involves both rapid inhalation as well as exhalation. This helps to increase the circulation of blood in the entire body. During rapid and forced exhalation, the chest is compressed, thereby pushing the blood towards the head. During the inhalation, the reverse takes place. This process increases the blood flow to every part of the body, increasing the vitality of all the organs and tissues. Long term practice of Bhastrika purifies the body and awakens the inherent higher powers. During Bhastrika, the increase in blood flow causes a slight rise in body temperature, accompanied with mild sweating which reduces the temperature and keeps the body at normal temperature. Most pranayama techniques either increase or decrease the body temperature, but Bhastrika more or less maintains the body temperature. Bhastrika also increases the oxygen content in the blood.

Bhastrika practice can be considered as a combination of Kapalbhati and Ujjayi pranayama. The exhalation is similar to that in Kapalbhati and inhalation is similar to that done in Ujjayi pranayama. Once you have practiced Kapalbhati and Ujjayi, Bhastrika is easy. Bhastrika can be practiced both in the morning and evening. During summer, if the temperature is high, the practice should be restricted to mornings only. Bhastrika is an advanced practice and should be done on an empty stomach, after evacuation in the morning. Those who take up prolonged practice of Bhastrika, should take only light meals during morning and night. The lunch can be normal.

Those suffering from heart diseases should not do this pranayama. Also avoid it when you have a severe block of the nose. Those with acute asthma and fever should also not attempt Bhastrika. If you had any recent surgery, please consult your doctor before attempting Bhastrika. Practice of Bhastrika can be little intense for some people. It should be learned only under the guidance of a qualified yoga instructor. In case of any existing medical conditions, please consult your doctor before taking up the practice.

Procedure of Bhastrika Pranayama (Bellow’s Breath)

1. Sit in any steady asana. Padmasana, Siddhasana and Vajrasana are ideal for the practice.
2. Keep the body erect and close the mouth.
3. Inhale and exhale in rapid succession. During this process a hissing sound is produced. Start with say 10 inhalations and exhalations per round. It can be increased over a period of time. Some practitioners even do it till they get perspiration.
4. Some practice Bhastrika along with Kumbhaka (holding of the breath) at the end of the last exhalation. To do this, take a deep breath after the last exhalation and hold the breath inside for as long as comfortable. Then exhale and start breathing normally. This will constitute one round. Another way of doing it is mentioned in Hatha Yoga Pradeepika. There it is said that at the end of the last exhalation, one should breathe in through the right nostril and hold the breath. Then release the breath through the left nostril.
5. Do three such rounds of Bhastrika pranayama. Between the rounds, rest for a while, till the breathing comes back to normal.  If you are short of time, practice at least one round which is good enough to maintain fitness.
6. Have two sittings, one in the morning and one in the evening (if the temperature is cool).

Benefits of Bhastrika Pranayama (Bellow’s Breath)

1. Bhastrika pranayama increases the oxygen content in the blood. Extra oxygen replenishes the entire body.
2. It removes blockages in the nose and chest.
3. It is good for asthma patients and removes inflammation of the throat.
4. Bhastrika increases the gastric fire and improves appetite.
5. Bhastrika when practiced with Kumbhaka can generate heat in the body and keep it warm in cold weather.
6. Bhastrika improves general health and activates all the organs.
7. Bhastrika purifies the nadis or the energy (pranic) channels in the body, ensuring free flow of prana to all the organs in the body.
8. Bhastrika has great spiritual benefits. It helps to break through the three Granthis or psychic knots that bind the soul. The three knots are called Brahma Granthi (at the base of spine, near Mooladhara and Swadhishtana Chakra), Vishnu Granthi (around the heart chakra) and Rudra Granthi ( at the Agna Chakra). These are emotional and mental knots, block the individual’s evolution. Prolonged practice of Bhastrika loosens up these Granthis. Bhastrika destroys the phlegm that blocks the entrance to Sushumna Nadi (or the central pranic channel), thus enabling energy to pass up the spinal channel. Prolonged practice can help to awaken the inherent Kundalini Shakti at the base of the spine.
9. Bhastrika destroys the defects of Vata (wind), Pitta (Bile)and Kapha (Phlegm) and balances these three.

Bhastrika is one of the main practices taken up by serious students of yoga. One should not overdo the exercise out of enthusiasm. Start with less rounds (say 10 inhalations and exhalations). Slowly increase it to 60 or 120 over a period of time. Some do even 500 or more, depending on the strength and comfort of the practitioner. Some do it till they get tired and start to perspire. One should judge one’s own capacity before doing it. Those who take up Bhastrika seriously should eat only Satvic food (pure, fresh, light, nourishing and easy to digest). Also, the use of enema is recommended to keep the bowels clean, whenever required.

There are many variations of Bhastrika. In some variations, only one nostril is used for inhalation and exhalation. First it is done through the left nostril and then through the right nostril. In another variation, the inhalation is done through one nostril and the exhalation is done through the other.

Kapalabhatti Pranayam

Kapalabhatti Pranayam (the skull-shining breath) is one of six additional cleansing practices mentioned in the Hatha Yoga Pradipika. Benefits of this exercises include increased energy and heightened mental clarity.

In this practice, exhales are short and active and inhales are passive. Inhales occur as a result of forcing the breath out in short, quick bursts through the nostrils (sort of like the breath that you use to blow out a birthday candle, only through the nose instead).

Procedure:

1. Find a comfortable seated position.
2. To begin the first round of kapalabhatti, inhale deeply through your nose, and then exhale half of your air.
3. Once your lungs have emptied approximately halfway, squeeze the muscles of your belly down and in to press air out through your nose in a quick burst. Relax your belly and let the lungs effortlessly fill to halfway again.
4. Repeat according to capacity, building up to three rounds of fifty repetitions.

Note: Becoming comfortable with Kapalabhatti pranayama can take some practice, so go slowly at first. The slower tempo will allow you better feel the active nature of the exhale and the passive nature of the inhale. Pay attention to any feelings of dizziness or breathlessness and stop the exercise for the day if they arise.

 

Surya Bheda Pranayama – The Vitalizing Breath

Surya Bheda Pranayama or Surya Bhedana Pranayama is one of the main pranayamas practiced with Kumbhaka. Surya means the sun. In Surya Bheda Pranayama the Surya Nadi or the right nostril channel is activated. Surya Bheda Pranayama is mentioned in the yoga texts Hatha Yoga Pradeepika and the Gheranda Samhita.

In Yoga, the right nostril channel or the Surya Nadi, also called the Pingala Nadi is related to prana and the bodily functions, while the left nostril channel or the Chandra Nadi is associated with the mind. In Surya Bheda Pranayama, the inhalation is done through the right nostril only. It is said to activate all the bodily functions.

Surya Bheda Pranayama is classified as a Kumbhaka practice or a practice involving retention of breath. The breath is held to the maximum limit as per one’s comfort. The practice of Kumbhaka or holding of breath is an advanced practice. It should be learned from a qualified yoga instructor. Those suffering from heart ailments and blood pressure problems should not attempt practices involving breath retention, without consulting a doctor. Pranayama should not be done immediately after a meal. There should be a gap of at least 4 – 5 hours after a meal.

Procedure of Surya Bheda Pranayama

1. Sit in a meditative asana, preferably Padmasana, Siddhasana or Vajrasana.
2. Make the trunk and spine straight and place the hands on the knees. Take few relaxed breaths before starting the practice.
3. Now raise the right hand and place the forefinger and the middle finger on the forehead between the eyebrows.
4. Use the ring finger to close the left nostril.
5. Breathe in slowly through the right nostril and fill the lungs entirely.
6. Close both nostrils (thumb closes the right nostril and ring finger closes the left nostril) and hold the breath.
7. Perform Jalandhara Bandha (the chin lock) and Moola Bhandha.
8. Hold the breath to the extent that you are comfortable. In the yoga texts, it is said that one should hold the breath till perspiration appears. But, be cautious with breath retention and never overdo it.
9. Release Moola Bhandha and Jalandhara Bandha and exhale through the left nostril (Ida Nadi), keeping the right nostril closed.
10. This is one round. Repeat as many rounds as comfortable. You may start with 5 rounds and later increase it to 10 or beyond. Also the duration of Kumbhaka should be increased carefully over a period of time. Advanced practitioners can go up to 80 rounds per sitting.

Benefits of Surya Bheda pranayama

1. Surya Bheda Pranayama activates the body and the bodily functions.
2. It increases the digestive fire.
3. It destroys all diseases that are caused by insufficiency of oxygen in the blood.
4. The Gheranda Samhita says that Surya Bheda pranayama destroys decay and death, awakens Kundalini Shakti and increases digestive fire.
5. The Hatha Yoga Pradeepika says that Surya Bheda Pranayama cleans the frontal sinuses, destroys disorders of Vata and destroys intestinal worms.
6. In the Hatha Yoga Pradeepika, it is also said that one can perform Uddhiyana Bandha by pulling in the abdomen at the end of Kumbhaka or holding of breath. This will force the prana to enter the central pranic channel called Sushumna Nadi. This leads to awakening of the Kundalini Shakti.

Ujjayi Pranayama – The Psychic Breath

  Ujjayi Prananaya or the psychic breath soothes the mind and induces a meditative state.  Ujjayi means to ‘lift up’. In Ujjayi pranayama, the chest is slightly lifted up as if the inhalation is done from the throat. Ujjayi pranayama is mentioned in the yoga text Hatha Yoga Pradeepika and in the Gheranda Samhita.

Ujjayi involves a deep inhalation from both nostrils with a half closed glottis, so that a faint hissing snoring sound is made during the inhalation. Then there is retention of breath followed by exhalation. Those suffering from heart ailments and blood pressure problems should avoid Kumbhaka or retention of breath. This practice should be learnt from a qualified yoga instructor.

Procedure of  Ujjayi Pranayama

1. Sit in a comfortable meditative pose. Padmasana, Siddhasana, Swastikasana, Sukhasana or Vajrasana can be used. This practice may be even done during light activities like sitting and walking.
2. Contract the glottis, so that the passage of the throat is partially closed.
3. Roll the tongue up and let the lower side of the tongue touch the upper palate.
4. Breathe in slowly through the throat, making a slight hissing snoring sound. During inhalation, the chest is slightly lifted up and the abdomen contracts a little.
5. When the inhalation is complete, swallow the breath and perform Jalandhara Bandha (the chin lock).
6. Retain the breath inside for as long as you are comfortable. In the initial stages, Kumbhaka or breath retention can be avoided. Add this to the practice when you feel comfortable holding the breath.
7. Release the chin lock (Jalandhara Bandha) and exhale through the left nostril (Ida Nadi). Block the right nostril with the right thumb during exhalation. Exhalation may also be done through both the nostrils.
8. This is one round of Ujjayi Pranayama. Do as many rounds as you are comfortable.

A one progresses in the practice, increase the time of inhalation and exhalation. Also at some point one can change the ratio of inhalation and exhalation. It can be increased to 1:2. For example, if the inhalation is 4 seconds, then the exhalation can be 8 seconds. One can start the practice with 7 rounds and later increase it depending on the time available. Let each round be continuous without break. Serious practitioners may go up to 320 rounds (in four sittings of 80 each) in a day.

Benefits of Ujjayi Pranayama

1. Ujjayi pranayama soothes the nervous system and calms the mind.
2. Ujjayi can help those suffering from high blood pressure. But such persons should avoid the retention of breath, unless a doctor advises otherwise.
3. Because of its tranquilizing effect on the mind, it is used along with other yogic practices like Kechari Mudra.
4. Hatha Yoga Pradeepika claims that Ujjayi pranayama can remove Phlegm in the throat and increase appetite. It destroys the defects in the Nadis, removes dropsy and disorders of the Dhatus (humors).
5. The Gheranda Samhita says that a practitioner of Ujjayi pranayama overcomes diseases caused by phlegm, nervous disorders, indigestion, dysentery, consumption, cough, fever and enlarged spleen.

Bhramari Pranayama – The Humming Bee Breath

Bhramari Pranayama or the humming Bee Breath produces a sound similar to the humming of a bee. Bhramari comes from the Sanskrit word ‘Bramar’ which means a kind of black Indian bee. Bhramari pranayama has a soothing effect on the brain and calms the mind.

In Bhramari pranayama the humming sound is produced during slow exhalation. The eyes and ears are closed using the fingers during this process. This cuts off external sense inputs of sound and sight and helps to internalize the consciousness. Practice of Bhramari pranayama can be a prelude to Nada Yoga or the science of meditation on internal sounds.

Procedure of Bhramari Pranayama (Humming Bee Breath)?

1. Sit in a comfortable meditative pose. Padmasana, Siddhasana, Ardha Padmasana, Swastikasana or even Sukhasana can be used as a sitting posture. Keep the spine erect. Do not do this in a lying down position.
2. Breathe normally and relax the whole body.
3. Keep the mouth closed and the teeth apart.
4. Plug both the ears with the index fingers and close the eyes. Some also use the thumb to close the ears. In this variation, the eyes are kept closed by using the middle finger.
5. Take a slow deep breath and fill the lungs fully.
6. Then exhale slowly, making a continuous humming sound from the throat. The sound should reverberate in the head.
7. Feel the sound vibration in the head. Be aware of only the continuous drone that the sound produces. This drone is similar to the humming sound of the bee.
8. This is one round.
9. Start with 5 rounds and increase it as per your convenience.

Benefits of Bharamari Pranayama (Humming Bee Breath)

1. Bhramari pranayama calms the nerves and reduces tension and anxiety.
2. It helps to reduce anger and frustrations.
3. It gives the practitioner a good sonorous voice. It can also help remove throat ailments.
4. It helps to reduce blood pressure.
5. Bhramari pranayama is a good prelude to the practice of Nada yoga. In Nada Yoga, the consciousness is internalized and practitioner meditates on the subtle internal sounds. Bhramari pranayama helps to attain the state of Pratyahara, or the state of withdrawal from the senses before the start of meditation.

Sheetali Pranayama – The Cooling Breath

  Sheetali Pranayama or the cooling breath is usually done after practicing other asanas and pranayamas. Sheetali Pranayama cools the body. Sheetali in sanskrit means ‘cooling’. Sheetali pranayama is mentioned in the yoga texts Hatha Yoga Pradeepika and Gheranda Samhita.

Sheetali involves folding of the tongue to form a tube like shape. Some people may find it difficult to fold their tongue. They can do an alternate practice call Sheetkari Pranayama, which gives similar benefits.

Avoid doing Sheetali pranayama if you are suffering from a cold as it is counter productive. But if you are in a hot environment, it is ideal for cooling the body.

Procedure of Sheetali Pranayama (The Cooling Breath)?

1. Sit in a comfortable asana with palms on the knees.
2. Roll the tongue from the sides so that it forms a narrow tube. The tongue is folded from both the sides and the edges almost meet at the center on the top.
3. Breathe in slowly. First fill the abdomen, then the chest and finally the neck region. This is the complete yogic breath.
4. Pull the tongue inside the mouth and close the mouth.
5. Bend the neck forward to do the chin lock, also called the Jalandhara Bandha
6. Hold the breath for some time, as much as you are comfortable
7. Release Jalandhara Bandha and exhale slowly through the nose
8. This is one round of Sheetali Pranayama. One can do as many rounds as you may feel comfortable.

Benefits of Sheetali Pranayama (the Cooling Breath)

1. The action of pulling the air through the tongue creates a cooling effect on the body.
2. Sheetali relaxes the body and the mind.
3. According to Hatha Yoga Pradeepika, Sheetali can cure colic, enlarged speen, fever and disorders of the bile.
4. Sheetali can also remove hunger and thirst.
5. Gheranda Samhita describes Sheetali as the giver of Bliss. The text says that Sheetali removes indigestion, phlegm and bilious disorders.

Sheetkari Pranayama – The Hissing Breath

  Sheetkari Pranayama or the Hissing Breath is ususally done after practicing other asanas and pranayamas. Sheetkari Pranayama cools the body. Sheetkari pranayama is mentioned in the yoga text Hatha Yoga Pradeepika.

Sheetkari is very similar to Sheetali Pranayama. In Sheetkari, the tongue is not rolled into a tube; instead, it is rolled up to touch the upper palate. The teeth are then clenched and the lips are kept apart. Those who find it difficult to do Sheetali Pranayama can easily practice Sheetkari and get similar benefits.

Do not do Sheetkari pranayama if you are suffering from a cold. But if you are in a hot environment, it is ideal for cooling the body.

Procedure of Sheetkari Pranayama (The Hissing Breath)

1. Sit in a comfortable asana with palms on the knees.
2. Roll the tongue upwards so that the lower part of the tongue touches the upper palate.
3. Clench the teeth together. Pull the lips apart so that the teeth are exposed.
4. Breathe in slowly. First fill the abdomen, then the chest and finally the neck region. This is the complete yogic breath. When breathing in, a slight hissing sound is produced. This is similar to the hissing of a snake.
5. Bend the neck forward to do the chin lock, also called the Jalandhara Bandha
6. Hold the breath for some time, as much as you are comfortable
7. Release Jalandhara Bandha and exhale slowly through the nose.
8. This is one round of Sheetkari Pranayama. One can do as many rounds as you may feel comfortable.

Benefits of Sheetkari Pranayama (the Hissing Breath)

1. The action of pulling the air through the teeth creates a cooling effect on the body.
2. Sheetkari relaxes the body and the mind.
3. According to Hatha Yoga Pradeepika, Sheetkari removes hunger, thirst, sleep and lassitude.
4. Sheetkari is good for health of teeth and the gums.

Nadis

Nāḍī  = nerve, blood vessel, pulse: pronounced with long vowel sounds and a retroflex  is a term for the channels through which, in traditional Indian medicine and spiritual science, the energies of the physical body, the subtle body and the causal body are said to flow. Within this philosophical framework, the nadis are said to connect at special points of intensity called nadichakras.

In addition to the seven chakras of the subtle body, the Tantras have described a network of subtle channels known as nadis through which the life force (prana) circulate. Nadi means "stream". According to the tantric treatise Shiva Samhita, there are fourteen principal nadis. Of these, Ida, Pingala and Sushumna are considered the most important.

Ida Nadi: Ida is the left channel. Ida is white, feminine, cold, represents the moon and is associated with the river Ganga (Ganges). Originating in Muladhara, Ida ends up in the left nostril.

Pingala Nadi: Pingala is the right channel. Pingala is red, masculine, hot, represents the sun and is associated with the river Yamuna. Originating in Muladhara, Pingala ends up in the right nostril.

Sushmna Nadi: Sushumna is the central channel and is associated with the river Saraswati. Within the Sushumna nadi there are three more subtle channels: Vajra, Chitrini and Brahma nadi through which Kundalini moves upwards running up the body from just below Muladhara chakra to Sahasrara chakra at the crown of the head.

Mudras

The physical body is made up of five elements namely - Air, Water, Fire, Earth and Aakash (ether - the tiny intercellular spaces in the human body).

Imbalance of these elements disrupts the immunity system and causes disease.

Deficiencies in any of these elements can be made up by connecting one part of the body with another in a particular manner through Mudras.

When a finger representing an element is brought into contact with the thumb, that element is brought into balance. Therefore the disease caused by the imbalance is cured. Mudras start electromagnetic currents within the body which balance various constituting elements and restore health. The joining of fingers creates an effect on the human body.

Five Fingers for Five Elements

* Thumb          -            Fire
* Index             -            Air
* Middle           -            Aakash
* Ring                -           Earth
* Little               -          Water

Mudras for Benefits:

Gyan Mudra

Method -  Join the tips of the index finger and thumb and keep the other 3 fingers stretched and joined.

Benefit: Effective in cases of mental ailment, imparts happiness, the intellect develops, memory is sharpened.

Shoonya Mudra

Method  - Press the middle finger on the base of the thumb and keep the thumb on middle finger. Keep the other three fingers straight.

Benefit: Relief in diseases and pains relating to the ear.

Apaan Mudra

Method - Join the tip of the thumb with the tip of middle and ring finger, keeping the other finger straight.

Benefit:Helps in clearing the body by elimination of waste matter from the mouth, eyes, ears, nose etc. Helps when urine is obstructed, reduces constipation.

Prana Mudra

Method - Join the tip of the thumb with tip of little and ring finger. Keeping other two fingers straight.

Benefit:Helps in pumping the life force into your body. Beneficial for all types of diseases. Imparts special power to the eyes.

Vayu Mudra

Method - Press the index finger on the base of thumb and keep the thumb on the index finger. Let the other fingers be straight.

Benefit:Helps in diseases like arthritis, trembling in Parkinson's disease. Better results obtained if practices after Prana mudra.

Prithvi Mudra

Method - Join the tip of the thumb and ring finger.

Benefit:Makes body sturdy. One experiences happiness.

Varun Mudra

Method - Join the tip of the thumb and little finger.

Benefit: Improves the deteriorated quality of blood due to shortage of water & gives freshness to the body.

Surya Mudra

Method - Put the tip of ring finger at the base of thumb, with thumb gently pressing on it.

Benefit: Reduces weight of your body.

Ling Mudra

Method - Interlock the fingers of both hands together. Keeping the left thumb up (encircled by right thumb and index finger) i.e. left thumb should be vertically straight and right thumb around it.

Benefit: Produces heat in the body and helps in curing cold and cough.

When to do?

·         Can be practiced at all times while sitting, lying, standing, walking or even talking.

·         For good results should be practiced for 24 minutes continuously. Can be practiced for 4-5 minutes also at one time.

·         If a mudra cannot be made in both hands, you may do it in one hand only

Bandha means to lock, close-off, to stop. In the practice of a Bandha, the energy flow to a particular area of the body is blocked. When the Bandha is released, this causes the energy to flood more strongly through the body with an increased pressure.

There are four types of Bandhas:

·         Mula Bandha - Anal Lock

·         Uddiyana Bandha - Lifting of the Diaphragm

·         Jalandhara Bandha - Chin Lock

·         Maha Bandha - Practice of all three Bandhas at the same time.

Generally, the breath is held during practice of the Bandhas. Mula Bandha and Jalandhara Bandha can be performed after the inhalation as well as after the exhalation. Uddiyana Bandha and Maha Bandha are only performed after the exhalation.

Mula Bandha

Anal Lock

StartingPosition:
Meditation Pose

Concentration:
on the Muladhara Chakra

Breath:
inhale deeply and hold the breath

Repetitions:
3–5 rounds

Practice:
Inhale deeply and hold the breath. Place the hands on the knees, raise the shoulders and tilt the upper body slightly forward. Concentrate on the Muladhara Chakra and firmly contract the anal muscles. >Hold the muscular contraction and the breath as long as possible and comfortable. >With a long exhalation return to the starting position. >Breathing normally remain in this position for some time.

Benefits:
Strengthens the pelvic floor, relieves haemorrhoids and congestion in the pelvic area. Calms the autonomic nervous system, calms and relaxes the mind. On the spiritual level, Mula Bandha activates and purifies the Muladhara Chakra. It awakens dormant consciousness and the Kundalini Shakti.

 

 

 

UDDIYANA BANDHA

Lifting the Diaphragm

StartingPosition:
Meditation Pose or Standing

Concentration:
on the Manipura Chakra

Breath:
completely exhale and hold the breath out

Repetitions:
3–5 rounds

Practice:
Completely exhale and hold the breath out. Place the hands on the knees, raise the shoulders and tilt the body forward slightly, keeping the back straight. (To practice this Bandha standing, separate the legs a little and bend the knees slightly.) >Concentrate on the Manipura Chakra, pull the abdominal muscles in and up into the abdominal cavity as far as possible. >Hold the position as long as comfortable. >Release the muscular tension and return to the starting position with a deep inhalation. >Breathing normally remain for some time in this position.

Benefits:
Activates the Manipura Chakra and solar plexus. Stimulates intestinal activity and helps relieve constipation. Stimulates the pancreas and is helpful for diabetes. Strengthens the immune system. Balances the mind, soothes irritability and anger and dispels a depressive mood.

Caution:
Perform only on an empty stomach! Do not practice this Bandha with high blood pressure.

 

JALLANDHARA BANDHA

Chin Lock

StartingPosition:
Meditation Pose

Concentration:
on the Vishuddhi Chakra

Breath:
inhale deeply and hold the breath

Repetitions:
3–5 rounds

Practice:
Inhale deeply and hold the breath. Place the hands on the knees, lift the shoulders and tilt the body forward slightly, keeping the back straight. Press the chin firmly against the chest or between the collarbones so that the windpipe and oesophagus are firmly closed. >Concentrate on the Vishuddhi Chakra and hold the breath for as long as comfortable. >Raise the head and with a long exhalation return to the starting position. >Breathing normally remain in this position for some time.

Benefits:
This exercise awakens the inner energy centres, especially the Vishuddhi Chakra. Improves the ability to retain the breath for a long period of time and develops the ability to concentrate. Beneficial for throat diseases and regulates thyroid function.

Caution:
The breath should only be held for as long as easily possible. Consult a Doctor before practicing if there is an existing thyroid problem.

MAHA BANDHA

The Great Bandha

StartingPosition:
Meditation Pose

Concentration:
on the Muladhara, Manipura and Vishuddhi Chakras

Breath:
exhale completely and hold the breath

Repetitions:
3–5 rounds

Practice:
Inhale deeply and exhale fully through the mouth. >Hold the breath out. >Place the hands on the knees, raise the shoulders and tilt the upper body forward slightly, keeping the back straight. >Perform Jalandhara Bandha and concentrate on the Vishuddhi Chakra. >Perform Uddiyana Bandha and concentrate on the Manipura Chakra. >Finally, come into Mula Bandha and concentrate on the Muladhara Chakra. >Remain in this position, with all three Bandhas maintained, for as long as the breath can easily be held. >Release the Bandhas in the same sequence as they were applied. >Inhale deeply and return to the starting position. Breathing normally remain for some time in this position.

Benefits:
Beneficial for the health of the whole body, especially the autonomic nervous system, internal organs, muscles and nerves. Has a positive influence upon the mind.

Caution:
The precautions given for each of the individual Bandhas are also valid for Maha Bandha.

Common Cautions:

·         Before attempting to perform the Bandhas, the breathing techniques of the previous levels must have been practiced regularly for a long period of time.

·         Before proceeding with the breath exercise in this and the following levels, first read and study the explanation given for the relevant Bandhas and Mudras as they are incorporated into the breathing techniques.

·         A longer and more intensive practice of Mula Bandha should only be undertaken with the guidance of an experienced “Yoga in Daily Life” instructor.