Pranayama: Types, Practice and its Benefits Dr.Goutam Patra

Introduction:

Pranayama is the breathing exercise through which we can achieve mastery over the control of breathing(respiratory process) and able to extend our life force. ‘Sound mind in a sound body’ is possible through the practice of Paranayama. Paranayama is the combination of two words-‘Prana’ and ‘Ayam’. Prana means life force(Functions of Lungs and Heart) and ‘Ayam’ means ‘ controlled Air’which represents the ‘pranic’ energy. We can consume cosmic energy from the pure environment through practicing ‘Paranayama’ and control five types of ‘Prana Bayu’ or ‘pranic activities in the body, they are ‘Prana’ ‘Apana’ ‘Vyana’ ‘Udana’ and ‘Samana’ ‘Prana Bayu’ is related to the activities of Heart and faculties of perception through five active sensory organs. ‘Apana Bayu’ is the faculty of excretion such as septum, perspiration, urine etc. ‘Samana Bayu’ is related to digestion of food collected in the stomsch. ‘Vyana Bayu’ is related to circulation of nutrients to the various limbs of the body through purified blood. ‘Udana Bayu’ is related to thinking activating brain cells. These five faculties of pranic activities could be strengthened through the practice of ‘Pranayama’ there are three strategies of ‘Pranayama’ i.e. ‘Puraka’( inhaling), ‘Kumbhaka’-‘Anta and Bahi Kumbhaka’(retention of air outside and inside of the body) and  ‘Rechaka’(exhaling). Through ‘Prayanam’ ‘Pancha Kosha’ i.e. ‘Annyamoy’(body), ‘Pranomoy’(Heart), Monomoy(Mind) ‘Anandamoy’(Bliss/Emotion) and ‘Biggyanmoy Kosha’( Intelligence/Brain) could be developed.

Major Types of Prayanama: 

Some major types of pranayama are as follows:

1. Bhastrika Pranayama

2. Kapal bhati Prayanama

3. Bahya Prayanama

4. Anulom Vilom Prayanama

5. Bhramori Prayanama

6. Chandra vedi Prayanama

7. Surya Vedi Prayanama

8.  Ujjayi Prayanama

9. Sheetali Prayanama

10. Sheetkari Prayanama

11. Murchha  Prayanama

1. Bhastrika Pranayama :  ‘Bhastrika’ means bellow. In this pranayama a person has to sit comfortably and practise slowly consuming maximum amount of oxygen i.e. in taking deep breathing through both nostrils and exhaling through  mouth with hissing sound. It should be practiced 2 to 5 minuetes.

Benefits:  Bhastrika Pranayam-

1.       improves blood circulation

2.      Keeps away the heart related problems

3.      Provides relaxation in body and mind

4.      Improves concentration

5.      Helps the Lungs be made stronger

6.      Relieve stress ,depression and hypertension

7.      Cures obesity and arthritis

8.      Cures throat infection

9.      Culms the mind

10.   Increases appetite, Cures asthma, Headache, Migraine, Neurological problems and gastric problems

Precaution: This can be  practised by slowly, medium and fast way. Those having hypertension and high blood pressure have to practice slowly.

Kapalbhati Pranayama:

Kapalbhati is a technique in which belly intentionally draws in to produce forced & sharp (active) exhalations through nostrils followed by automatic passive inhalations.

When pranayama added into Kapalbhati, it becomes a practice to consciously watch your breath and movements of inner organs while Prana drawing in and out of the body.

Although, In hatha yoga pradipika, kapalbhati’s picture depicts like this.

Perform exhalation and inhalation rapidly like the bellows (of a blacksmith). This is called kapalbhati and it destroys all mucus disorders.Hatha Yoga Pradipika

Kapalbhati’s rapid exhalation functioning release about 80-90% of body toxins. Another name of Kapalbhati is ‘Bhalabhati’ (Bhala means Head) in a way to cure anemia.

Kapalbhati is also one of 6 kriyas or Shatkarma mentioned in ancient yogic text Gheranda Samhita. Other 5 Kriyas of Shatkarma are:

1.      Dhauti – For purification of the food pipe

2.      Neti – For purification of nasal cavities

3.      Nauli – For purification of the digestive organs

4.      Trataka – To strengthen eyes

5.      Basti – For cleaning large intestine

Kapalbhati – For purification of the head region

Meaning of Kapalbhati:

Sanskrit word kapalbhati is the made up of  ‘Kapal’ & ‘Bhati’.

Kapal means ‘Skull or Frontal head‘ & Bhati means ‘Shinning‘.

In this way, combining terms together

Kapalbhati means skull shinning. It’s a yogic breathing technique which makes the forehead shine as well as influences the working of the small brain.

Eyes muscles which are connected at the backend of small brain also has a relaxing effect by exhaling action of kapalbhati.

Benefits: 1. Rapid or active exhalation of kapalbhati decompressed brain fluid and let it expand along with internal brain organs. This process is called the massaging effect of kapalbhati on the brain.

2. As we already know, kapalbhati emphasize on exhalation (active) rather than inhalation (passive).

With every exhalation, we actually expel more impurities (in the form of CO₂ and waste gases) in Kapalbhati^, compared to normal breathing.

§  Kapalabhati pranayama is a cleansing technique of the Respiratory System of the body. It strengthens the lungs and increases its air intake capacity.

3. Regular & consistent practice of kapalbhati increases the circulation of oxygen-rich blood in the body. This blood helps to cure acne, wrinkles, dark circles, and other skin disorders completely 

§  4. Kapalbhati is not less than any other physical exercise, as it requires effort for rapid exhalation. This effort can reduce belly fat when performed in a regular & consistent way.

§  5. Kapalbhati improves the functioning of the digestive system.

§  6. Kapalbhati is one solution for different abdominal problems like acidity, gas, and indigestion.

§  7. Reversal flow of breath stimulates the nervous system. This stimulation directs the flow of energy from the sushmana Nadi.  

§  8. Kapalabhati Heat the body, so toxins and other waste dissolve in that.

How To Do Kapalbhati Pranayama: Relax your body, close your eyes & sit in a cross-legged position on the floor. Bring your focus completely on the breath going in and out of nostrils.One can also sit in yogic postures like padmasana & sukhasana, if comfortable.

Traditionally, the practice of kapalbhati is preferred in some seated yogic asana while maintaining a balance of ease and effort. For those who suffer to get into the seated postures, can also perform it on a chair or in lying down positions. After getting comfortable into the pose, begin kapalbhati breathing, draw your belly in to force your breath out in shorter intervals of inhaling.

Kapalbhati Precautions

1.      Kapalbhati is an advanced level breathing technique so before start practising it, begin with some basic level pranayama like alternate breathing.

2.      People having abdominal ulcers should avoid performing kapalbhati.

3.      Women during pregnancy and menstruating should avoid kapalbhati.

4.      People suffering from a respiratory issue like asthma & high blood pressure should not do it with much effort.

3. Bhaya Prayanama:

Bahya Pranayama is one of the vital respiration exercises in which you have to forcibly breathe in (inhale), breath out and then hold the breath (retention). In this, the breathing is kept outside during the process so that’s why this Pranayama is named as Baahya Pranayama. Meaning of Baahya is external and Pranayama means breathing technique so it is also called external Retention. Retention means holding the breath (Kumbhaka). 1:2:3 is the ratio of this Pranayama. The Ratio of 1:2:3 is meaning that breathes in takes one second, breathes out should be 2 seconds and holding the breath ought to be for three seconds.

Similarly, if breath in takes four seconds then breathes out ought to take eight seconds and holding the breath ought to be for twelve seconds that is nothing however 1:2:3.

 Steps of Baahya Pranayama:

• Sit in the Padmasana (Lotus pose) close your eyes keep your spinal cord and head erect.
• Breathe in deeply (inhale).
• Then Exhale completely.
• After exhale hold your breath.
• Try to pull your stomach upward as much as you can, pull up the muscles in the area below the navel.
• After that move your head in down position so that your chin touches your chest.
• Hold this position for 5 to 10 seconds.
• Assume that all your negativity is being expelled from your body.
• Then relax and get back to the starting position.
• In case you are suffering from neck and back pain, do not move your head down. Just look straight.
• Repeat this process for five to ten times.

Benefits of Bahya Pranayama:

• Helpful in all abdominal complaints (like Constipation, Acidity, Gastric problem, Hernia) and cure it completely.
• It cures the reproductive organs related complaints.
• Improves the concentration of the mind.
• Improves the digestion.
• Beneficial for diabetes patients.
• Completely cures the urinary and sperm-related problems.
• Very helpful to achieve the tranquility and self-enlightenment.

Precaution

• People who have heart or BP (blood pressure) problems should not attempt this.
• Women in their period and pregnant or planning to become pregnant women should not try this.
• All Pranayama should be done on empty stomach.
• At first start, the Pranayama process with Bhastrika Pranayama after that go for other Pranayama.

4. Anulom Vilom Prayanama

In the Anulom-Vilom Pranayama, the method of breathing and exhaling is repeated again and again. This pranayama is also called 'pulse purifier pranayama'. By doing Anulom-Vilom daily, all the nerves of the body remain healthy. People of all ages can do this pranayama. In old age, by doing Anulom-Vilom Pranayama Yoga, arthritis, joint pain and swelling etc. are eliminated.

Steps: Now fill the breath inward from the right nostril and close the right nostril and open the left nostril and exhale the breath in 8 counts.

Do this activity for the first 3 minutes and then gradually increase the practice for 10 minutes.

It should not be practised for more than 10 minutes. Do this pranayama in the morning in the open air.

Benefits:

It cures disorders of phlegm, bile etc. in the body. Lungs become powerful by doing Anulom-Vilom daily.

This makes the pulse pure, which makes the body healthy, radiant and powerful.

By doing this pranayama daily, the level of cholesterol in the body is reduced.

By taking Anulom-Vilom, there is a lot of relief in the complaints of cold and asthma.

5.      Bhramori Prayanama

Bhramari pranayama is the action of making a light humming sound while practicing pranayama, or yogic breathing. Bhramari is a Sanskrit word derived from bhramar, which means “humming black bee.”

This pranayama is practised in  a comfortable seated position such as lotus pose. In a four or six count breathing pattern, the yogi makes a humming sound similar to the buzz of a bee during the exhale of the breath. Once the sound on the exhale is mastered, a sound can also be attempted during the inhale.

Bhramari pranayama is also known as humming breath in English.

Steps of Bhramari Pranayama (Bee breath)

• Sit on the Padmasana or any other sitting Asana.·
• Close your eyes and breathe deeply.·
• Now close your ears lids or flaps with your thumbs.·
• Place your index finger just above your eyebrows and the rest of your    Fingers over your eyes with your middle fingers.·
• Applying very gentle pressure to the sides of your nose.·
• Now concentrate your mind on the area between your eyebrows.·
• Keep your mouth closed; breathe in through nostrils and  out slowly through your nose with making a humming sound of Om pressing the thumbs on year lids.·
•  Repeat this process for 5 times. Important thing is that while doing this Pranayama assume that your are being connected to all the positive energies of the universe.

Benefits of Bhramari Pranayama

• This is the best method to achieve concentration of mind.
• It opens the blockage and gives a feeling of happiness to mind and brain.
• Beneficial in relieving from hypertension.
• It relaxes the mind and lowers stress.

Precaution:

1.Women during pregnancy and menstruating should avoid kapalbhati.

2. People suffering from a respiratory issue like asthma & high blood pressure should not do it forcibly.

N. B. Rest will be uploaded in next class. Practise and make a practical note book on pranayama. Practise and take photograpgh with the help of others for citing in photo gallery. Another practical