Pranayama and Nadis

PRANAYAMA

PRANAYAMIC BREATHING:

          Prana is the vital force, which is spread all over and can be perceived in all living and non living things. According to Upanishads, Prana is the principal force of life and consciousness. The breath of life of all individual dissolves in to the cosmic breath. Prana is subtler than air and it can be defined as the energy essence that prevails within everything in the universe.

TYPES OF PRANAYAMIC BREATHING:

1.   Abdominal Breathing:

          In this process the base of lungs is filled with air aided by lowering of the diaphragm. It is also known as diaphragmatic breathing.

2.   Thoracic Breathing:

          It involves the raising of the ribs by the dilation of thoracic cage and takes a considerable amount of effort. If it is seldom practices, unless deep breathing exercises are undertaken.

3.   Clavicular breathing:

          It is the process of breathing in which the breath is introduced into the top of the limbs by raising the shoulder girdle. It is shallow and insufficient, because it leaves the rest of the body static.

4.   Full Yogic Breathing:

          Full yogic breathing includes all the three above breathing at a time in sequence. While inhaling as well as exhaling the sequence will be abdominal, thoracic and clavicular breathing.

Types of Respiration:

1.   Puraka: Long, slow, controlled and sustained subtle flow of inhalation.

2.   Rechaka: Long, slow and controlled exhalation.

3.   Kumbhaka: Stoppage or retaining the breath.

Three types of Kumbhaka:

a.    PurakaKumbhaka or AntaryaKumbhaka: Stoppage of breath after inhalation.

b.   RechakaKumbhaka or BhairKumbhaka: Stoppage of breath after exhalation.

c.    KevalaKumbhaka: Automatic effortless stoppage of breath at any stage of breathing.

Regulation of Breathing (Pranayama):

          Man breathes       - 22,000 times per day and 15 – 18 times / minute.

          Breathing regulation brings entire harmony and complete mental control. The control of Prana leads to that of the mind and causes equality of vision overall. It generates happiness and sensual objects from arising the mind. It also regulates the thoughts, desires and actions gives poise and tremendous will power needed for self mastery and self - healing power.

Types of Pranayama:

1.   Surya anulomaviloma pranayama:

          AdoptNasika mudra with your right hand. Close the left nostril with the little and ring fingers of Nasika Mudra. Inhale and exhale slowly through the right nostril (Surya Nadi) only. Keep the left nostril closed all the time during the practice. One cycle of inhalation and exhalation forms one round. Practice nine rounds.

Note:

          Time taken for exhalation should be longer than inhalation. Depression patients may practice this pranayama 27 rounds before breakfast, lunch, dinner and before sleep (4 times a day)

2.   Chandra Anulomaviloma Pranayama:

          Adopt Nasika Mudra with your right hand. Close the right nostril with the tip of the thumb. Inhale and exhale slowly through the left nostril (Chandra Nadi) only. Keep the right nostril closed all the time during the practice. One cycle of inhalation forms  one round. Practice nine rounds.

Note:

          Time taken for exhalation should be longer than inhalation. Anxiety patients may practice this pranayama 27 rounds before breakfast. Lunch, dinner and before sleep (4 times a day).

Benefits: (For Suryanuloma- Viloma and Chandranuloma-Viloma Pranayama)

Physical:

          These Pranayamas help in clearing of the nasal passages. With regular and long practice, flow of breath through each of the nostrils becomes smooth and slow.

Therapeutic:

          It is very useful for nasal allergy and Deviated Nasal Spectrum (DNS). Suryanuloma-  Viloma helps in reducing the obesity effectively and Chandranuloma – Viloma help in increasing weight.

Spiritual:

          Cleaning of Surya and Chandra Nadis is the first step to bring the balance between the two Nadis. They aid in unfolding of the inner layers of consciousness.

Limitations:

          For Suryanuloma- Viloma Pranayama, people suffering  from high blood pressure, any  heart disease and underweight persons should a avoid this practice.

          For Candranuloma –viloma pranayama, people suffering from obesity and type of allergies should avoid it.

3.   NadiSudhi (Balancing Pranayama):

     In meditative posture, keep the spine erect and observe JalandhraBandha. Stretch the arms and place them on the knees. Perform Chin mudra by left hand. Fold the right hand from the elbow and place the right thumb on the right side and ring and little fingers on the left side of the nose, whereas middle and index fingers on the forehead. Block the left nostril by ring finger and little finger, inhale slowly and deeply through the right nostril. After full inhalation block the right nostril and exhale slowly and steadily through left nostril employing the lungs completely after the complete exhalation. Now start inhaling through left nostril slowly and deeply, while keeping the right nostril closed. After complete inhalation block the nostril and start exhaling through the right nostril. Repeat the practice 10 – 15 times at a stretch. Always keep the thumb and fingers in position and use them for closing and opening the nasal apertures.

Benefits

Physical:

          It promotes balance between the two nostrils apart from cleansing the nasal tract .It increases the vitality. Metabolic rate decreases as in case of all other Pranayama practices. It increases the digestive fire and appetite.

Therapeutic:

          It lowers the levels of stress and anxiety by harmonising the pranas. It is beneficial in respiratory disorders such as Bronchial asthma, Nasal allergy, Bronchitis etc.

Spiritual:

          It induces tranquillity , clarity of through and concentration clears pranic blockages and balances Ida and  Pingalanadis, causing Shusumnanadi to flow leads to deep states of meditation and spiritual awakening. It helps to maintain Brahmacharya which is a pre-requisite for spiritual progress.

Limitations

          No Limitation.

4.   Cooling Pramayama:

a.    Sitali (Beak Tongue Pranayama):

          Fold up the sides of the partially tube protruded tongue so as to form a narrow tube resembling the beak of bird. Pressing the lips round the tongue further narrow the passage. Inhale, making a hissing noise and perceive the cooling effect of air as it passes through the tongue. Allow the breaths to be stopped effortlessly, exhale through both the nostrils. Then allow the breaths to be held comfortably before the next inhalation. Repeat the cycle.

b.   Sitlari (Folded up tongue Pranayama):

          Sit in meditative posture with an erect spine. Exhale from both nostrils. Fold the tongue backwards and press the tip of the tongue by hard palate, leaving narrow openings on either side of the tongue. Inhale through these side openings making a hissing sound. Allow the breath to be stopped with ease, exhale slowly and continuously through both nostrils. Then allow the breath to stop with ease and release. Repeat.

c.    Sadanta (Suck through teeth Pranayama):

          Press the upper teeth on the lower ones. Suck in air through the crevices of the teeth slowly and continuously. Allow the breath to stop automatically. Exhale through both nostrils. Hold the breath comfortably for a while before the next inhalation. Repeat the cycle.

d.   Brahmari (Bee – Sounding Pranayama):

          Sit erect in Padmasana. Touch the tip of the tongue to the upper palate. Breath in through both nostrils. Slowly exhale while producing a sound from the mouth and nose like a female bee. Hold the breath, slowly release. Repeat the cycle several times.

Benefits:

          Physical:

          It promotes balance between the two nostrils apart from cleansing the nasal track. It increases the vitality. Metabolic rate decreases as in case of all other Pranayama practices. It increases the digestive fire and appetite.

          Spiritual:

          It induces tranquillity, clarity of thought and concentration. It clear pranic blockages and balances Ida  and Pingalanadis, causing Shusumnanadi to follow which leads to deep states of meditation and spiritual awakening. It helps to maintain Brahmacharyawhich  leads to deep stats of meditation and spiritual awakening. It helps maintain Brahmacharya which is a pre- requisite for spiritual progress.

Limitatins:

          No Limitation.

NADI:

          Nadis are the astral tubes or channel made up of astral matter that carries psychic currents. Such channels may include veins, nerve fibres and other bodily vessels but in the context of Yoga philosophy, Nadi refers specifically to conduits of Prana.

          The Sanskrit term ‘Nadi’ comes from the root ‘Nad’ means motion. It is through these Nadi’s. (Sukshma, subtle passages) that the vital force or Pranic current moves or flows. The body is filled with innumerable Nadis that cannot be counted. It is from 72,000 to 3,50,000.

          All 72,000 Nadi’s are said to emanate from a central point or subtle organ called ‘Kanda’(bulb), which is like a soft, white, rolled cloth. It is said to be ‘four angulas in breath’ and situated ‘twelve angulas’ above the anus.(An angula – being the breadth or width of one fnger). In the 72,000 Nadi’s, 72 are noteworthy and of these ten are most important.

Nadi’s and its locations:

1.   Ida              - On the left side of the Susumna Nadi

2.   Pingala        - On the right side of the Susumna Nadi

3.   Susumna    - In the mid – region (Between Ida and Pingala)

4.   Gandhari    - Terminating in the Left eye

5.   Hastijihva   - Terminating in the Right eye

6.   Pusa            - Terminating in the Left ear

7.   Yasavini      - Terminating in the Right eye

8.   Alambusa    - Terminating in the Mouth

9.   Kuhu          - In the region of the Linga(Phallus, genital organ)

10.  Samkhini    - In the anal region or at the Perineum mula root.

          Ida, Pingala and Susumna are the most important Nadi’s.

          Ida flows through the left nostril and Pingala flows through right nostril.

          Susumna Nadi is a fine channel that runs along the centre of the Spinal cord from the base. Muladhara Chakra, upto Brahmarandhra. It is known as Brahma Nadi. The Nadis, Ida and Pingala, cross the central Column from one side to the other and make a threefold knot with Susumna, called Triveni.

          When the Chakras have been purified by a regular course Pranayama, the breath easily forces itself into the mouth of Susumna Nadiand enters it. When the breath flows through Susumna Nadi, the mind becomes steady.

          The subtle lines (Yoga Nadis) have influence in the physical body. All the subtle (Susumna) Prana Nadis and Chakras have gross manifestation and operation in the human body. Whenever there is an interlacing of several nerves, arteries and veins, that center is Plexuses. Similarly there are centres of vital forces in Sukshmna Nadis known as ‘Padmas’(Lotus) or Chakras. All the Nadis spring from the Chakra.

          Hatha Yoga says that this Kanda is 12 inches above the anus. Idas starts from right testicle and Pingala from the left testicle. They meet with the Sushumna Nadi at the Muladhara Chakras known as Mukthatriveni. This meeting place is called Brahma Granthi. Again these meet at Anahata and Ajna Chakras. Ida flows through the left nostril and Pingala through the right nostril. Ida is also called Chandra Nadi (Moon), Pingalas as Surya Nadi (Sun). Ida is cooling and Pingala is heating.