Both of two breathing activities are very useful in cooling
down the body and mind also. Performing 6 or 7 rounds of these processes can
alleviate your thirst when you are feeling vey thirsty and there is no water
available. Shitali and Sheetkari pranayama are mentioned in Hatha yoga
Pradipika as a process of pranayama. Shitali and Sheetkari pranayama are
similar, but there is only one difference between them, is way of breathing. In
Shitali we breathe through folding our tongue and in Sheetkari we inhale through
teeth.
Steps of
Sheetkari Pranayama:-
·
Sit
in any meditative pose in which you are comfortable.
·
Keep
your eyes close and try to touch the tongue upward.
·
Join
the upper and lower row of teeth.
- Now
open your lips and start inhaling with making the sound See-See.
- After
inhaling close your lips and breathe out through nose.
- Repeat
this at least 8 to 10 rounds.
Benefits of Sheetkari
Pranayama
The benefits or plus points of Sheetkari is
same as Shitali Pranayama but there are some following plus points of Sheetkari
pranayam.
- Cools
down the body temperature so it is useful in Fever.
- It
is beneficial in mouth related diseases, throat and tongue.
- Helps
in spleen and indigestion.
- Best
for High blood pressure and for summer session.
- It
is effective in dental problems like pyorrhea.
- It
controls the body temperature.
- Calms
the mind and it is best stress buster.
- Reduces
the emotional excitation and mental tension.
- Best
for depression.
NOTE: –
People who are suffering from cold and cough, Asthama or
other respiratory problems, tonsillitis should not practice Sheetkari and
Shitali pranayam. People who have Low Blood pressure problems are strictly
advised that not to perform this pranayama.
Sheetkari pranayama is the variation of Shitali Pranayam.
People who are not able to fold their both sides of tongue in Shitali pranayam
can perform this pranayam. Perform Shitali pranayama and Sheetkari pranayama
after doing Asana and other Pranayama.
Sheetali
Pranayama (Cooling Breath Technique)
Sheetali
Pranayama (Cooling Breath Technique) is an effective way to cool the body and
calm the mind while simultaneously expelling toxins from the body.
It is also said to relieve a variety of stomach and lower-abdominal ailments.
The word Sheetali (शीतली) means “the one that can cool you down“.
It is also said to relieve a variety of stomach and lower-abdominal ailments.
The word Sheetali (शीतली) means “the one that can cool you down“.
![](file:///C:/Users/win-7/AppData/Local/Temp/msohtmlclip1/01/clip_image003.jpg)
![Sheetali Pranayama](file:///C:/Users/win-7/AppData/Local/Temp/msohtmlclip1/01/clip_image004.gif)
![Sheetali Pranayama](file:///C:/Users/win-7/AppData/Local/Temp/msohtmlclip1/01/clip_image004.gif)
![Sheetali Pranayama](file:///C:/Users/win-7/AppData/Local/Temp/msohtmlclip1/01/clip_image004.gif)
Steps in
Sheetali Pranayama
·
Sit in a comfortable cross-legged position or in Vajrasana.
·
Take two or three deep inhales and exhales through the nose to
prepare yourself.
·
Bring the tongue all the way out and roll it in the shape of a
tube (curling the sides in towards the center to form a tube). If you have
problem doing this method, then skip and try Seetkari Pranayama as described below. If you
can’t roll your tongue, just purse the lips making a small “o” shape with the
mouth.
·
Inhale through the tube of the tongue and at the end of
inhalation, lower the chin to the chest in Jalandhara Bandha and hold the breath for 6 to 8
seconds.
·
When ready to exhale, lift the chin up, close the right nostril
with the right thumb. Using Ujjayi breath, exhale slowly through the left
nostril. This completes one round.
·
Repeat this process for 5-10 times. Best way is to start with 5
times a day and slowly increase it to 10 times per day.
Seetkari
Pranayama Steps
![Seetkari Pranayama](file:///C:/Users/win-7/AppData/Local/Temp/msohtmlclip1/01/clip_image005.gif)
·
Sit in a comfortable cross-legged position or in Vajrasana.
·
For 2-3 minutes, observe the flow of breath at the tip of the
nose to bring in a feeling of being centered and inward focused.
·
Open the lips and bring the teeth together lightly.
·
Take a long deep inhalation through the gap between the teeth.
·
At the end of inhalation, lower the chin to the chest in
Jalandhara Bandha and hold the breath for 6 to 8 seconds.
·
When ready to exhale, lift the chin up, close the right nostril
with the right thumb. Using Ujjayi breath, exhale slowly through the left
nostril. This completes one round.
·
Repeat this process for 5-10 times. Best way is to start with 5
times a day and slowly increase it to 10 times per day.
Benefits of
Sheetali Pranayama and Seetkari Pranayama
·
Both Sheetali and Seetkari are effective in cooling the the
entire body, nervous system and also the brain.
·
Reduces stress, anger and axiety effectively.
·
Lowers the Blood Pressure.
·
Cures Insomnia and enables deep relaxing sleep.
·
Prevents premature greying of hair and hairfall.
Precautions
before practicing Sheetali Pranayama and Seetkari Pranayama
·
Avoid these methods during the extreme cold days of winter
(unless your body heat is excess).
·
Avoid if you are suffering from asthma, cold, cough and
congestion.
·
If you have history of chronic constipation, stop doing these
breathing techniques as they cool the area around Swadhishtana Chakra).
Moorcha
breathing/pranayama
Moorcha
breathing/pranayama is one of the 8 types of pranayama. This art of breathing
requires a period of slow inhalation followed by a prolonged full pause or
retaining of breath. The chin is locked until you experience faintness.
Closing
the passages with Jalandhar bandha firmly
at the end of Puraka, and expelling the air slowly is called Moorcha from its
causing the mind to swoon and giving comfort. ~ Hatha Yoga Pradipika, chapter
2, verse 69
Contents
Meaning of
Murcha
The literal meaning of the Sanskrit term ‘Murcha’ or sometimes
also spelled as ‘Moorcha’ is fainting. Holding mechanism of this breath stems the feeling of
dizziness in the practitioner, so it’s also known as ‘swooning breath‘.
Mucha breathing (Pranayama)
makes the mind devoid of senses for that time (when performing it) and gives
the feeling of lightheadedness to the person. It swoons the mind and provides
comfort.
Steps to
Perform Murcha Pranayama
Follow these simple steps to
perform the Murcha pranayama.
Sitting Postures and Body
Alignment
1.
Sit
in any meditative postures like lotus pose (padmasana) or easy pose
(Siddhasana).
2.
Relax
the whole body, hands resting on the knees and align your shoulders. Keep the
mind calm but alert.
3.
Align
your head and the spine in one straight line.
4.
Slowly
bring your attention to the breath until it becomes slow and deep.
Bend head back and Inhale
2.
Gently
bend your head slightly back and accompany with Ujjayi breathing.
3.
Acquire
‘Shambhavi Mudra’ by Bringing your gaze to the center of eyebrows.
4.
Keep
your arms straight, lock the elbows and press the knees with your hands.
Do the internal retention of breath throughout the whole
inhalation.
Bring Head down and Hold Breath
2.
Slowly
start exhaling the retained breath when you feel the extreme dizziness.
It is one round of murcha pranayama. Repeat in the same manner
after relaxation.
Relax in Upright Position
1.
Close
the eyes and bring the head back to upright position slowly.
2.
Keep
your eyes closed and try relaxing the body.
3.
You
will experience the tranquillity in the mind and body. This lightness is the
approach toward fainting.
Practice
note:
§
Internal
breath retention is the main essence of murcha breathing. So, develop your
capacity to hold the breath for a more extended period.
§
The
breath retention induces a state of the void by directly acting on the mind.
§
The
pressure on the blood vessels in the neck causes fluctuations in the pressure
within the cranial cavity and results in light-headedness.
§
The
compression of the carotid sinuses is responsible for changing the tone of the
autonomic nervous system and induces a swooning sensation.
Duration
Practice
until you start experiencing a fainting sensation. Length of Kumbhaka (breath retention) is
very important. As long as you can hold the breath in, the better it is.
One inspiration and expiration makes one cycle. Repeat until you
feel faintness. It should be performed after asanas and before meditation.
It is very useful and provides additional benefit when practiced
before going to sleep.
Awareness
It is very important to know how and where to direct your
awareness while performing murcha pranayama.
§
Physical
Awareness: bring your awareness on the breath. Provide attention to the head
movement and also to the center of eyebrows.
§
Spiritual
Awareness: there is a void behind the eyebrow center called ‘chidaksha‘ 1. Direct your awareness to this void.
Benefits
of Murcha Pranayama
One of the common causes of stress is the attraction to the
outside world. We human beings are so much driven away by the pleasure of the
external milieu that we forget to travel inside. Earthly happiness is transient
and dependent. Looking inward and staying in that world where happiness is
absolute, and state of mind is indestructible takes you to eternity.
1.
This
breathing provides mental tranquillity and a sensation of euphoria.
2.
It
increases mental efficiency by providing energy and removing distractions.
3.
Swooning
breathing gives a blissful experience where the mind becomes clear of negative
emotions, e.g.
frustration, anger, anxiety, jealousy, etc.
4.
It
raises the level of prana by
energizing the ida and pingala Nadis (channels on the back) and Sushumna
( the central channel)
5.
It
helps to create a state of unconsciousness where your mind is calm, and body
relaxed, yet you are alert. This is known as a state of ‘conscious unconsciousness’.
6.
It
brings steadiness and contentment by infusing joy and happiness.
7.
As
it is practiced with Jalandhar Bandha, it exerts pressure on carotid
sinus which reduces blood pressure
8.
It reduces body fats, effective in
the cure of headache and
muscle weakness.
9.
The
feeling of light-headedness or swooning proves to be an
effective adjunct before meditation.
Precautions
As this breathing technique
comprises of the slight sensation of faintness, it is very necessary to perform
it correctly with certain measures.
This pranayama is not meant to
be practiced by everyone. Many a time it requires the guidance by a competent
teacher.
§
People
who have mental disorder should avoid Murcha breathing.
§
The
cases of high blood pressure (hypertension) or low blood pressure (hypotension)
should abstain themselves from this breathing technique.
§
The
heart patients should do it under the training of a teacher.
§
If
the person gets wholly fainted or unconscious, discontinue it immediately.
Murcha Pranayama should not
be practiced after meals, and a
minimum 3-4 hours gap should be there. The food in the
stomach exerts pressure on the diaphragm 2 and
lungs and hence has a negative effect.
Contraindications
§
High
blood pressure
§
Low
blood pressure
§
Epilepsy
§
Brain
disorders, e.g. aneurysm
§
Heart
diseases like Atherosclerosis
§
Glaucoma
Conclusion
Pranayama is one of the most
important yogic practices and provides different responses in the
cardiovascular and autonomic nervous system. Moorcha pranayama acts as the
bridge between the mind and the body. It not only balances the art of breathing
but also provides calm and peace to the mind.
When the mind becomes
thoughtless, a state of relaxation is achieved. The practitioner feels light
and this bliss makes him feel like floating. He is away of the worldly affairs
and starts traveling inside. In spite of being stressed by the “samsara”, he
starts his journey to “Ananda” which lies within and by drawing his mind inward
he achieves this ultimate pleasure.
Yes sir..
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