___PRANAYAMA IN DETAIL___

The meaning of Pranayama and how it works

                Many people equate Prana with air or breath and therefore define Pranayama as the exercise of breathing. But this concept is wrong and misleading. Prana, in fact is the vital energy which pervades each and every element of the world, whether organic or inorganic. It is, no doubt, related to the air and breath. But Prana is not only the air; it is the vital energy in the air. While talking of Pranayama, we should always keep in mind the difference between the air and the vital energy within it. The word meaning of Pranayama is the ‘expansion of prana’. The aim of Pranayama is to inspire, infuse, control, regulate and balance the Prana Shakti (vital energy) in the body.

                Just as bathing is necessary for the purification of the body similarly Pranayama is essential for the purification of the mind. Pranayama helps to improve retention power and concentration power. This in turn leads to soundness of mind and body. The liver, the stomach, the kidneys, the intestines, the digestive organs, the veins and the entire nervous system get strengthened by the regular practice of Pranayama. It reduces excessive fat, and brings about equanimity. By its regular practice; one is able to control the sense organs and the mind.

                We breathe through both the right and the left nostrils. This activity is performed through two separate channels in the nose. The flow of Prana through the left nostril is done by, in yoga language, Ida or Chandra (Moon) Nadi. This Nadi is supposed to be cool in effect. It influences the left part of the body and controls human thought. The flow of Prana through the right nostril is done by the Pingala or Surya (Sun) Nadi. It provides heat and controls the right part of the body. It also regulates the Prana Shakti (vital energy) in the human body. Where the flow of Prana through these two Nadis meets in the body, Sushumna Nadi is supposed to exist there. This is the central canal. Neither hot nor cold, it controls and balances the other two Nadis. This subtle Nadi provides light and knowledge.

                One must understand that the objective of Pranayama is to affect the proper balance between Ida and Pingala and to gain spiritual inclination through the attainment of light and knowledge from the Sushumna. From physical point of view, a proper balance among the three Nadis provides health, strength, peace and longevity.

   

Puraka = Inhalation            Kumbhaka = Pause or breath holding          Rechaka = Exhalation

               

                Disturbance in the balanced state of the body can come due to many reasons e.g. faulty diet, overexertion, over laziness, overindulgence in sensual pleasures, faulty style of living, environmental conditions, over medication, and use of drugs etc.

                Similarly, on the other side any disturbance in the balanced state of mind creates imbalance in the flow of Prana which in turn affects the health of the body since Prana is connected to the body. Disturbance in the balanced state of mind can be caused by various negative emotions and vices in mind like hatred, jealousy, anger, greed, revenge, egoism, attachment to worldly things, selfishness etc.

                In medical terminology, the same thing is explained in the form of balance between two components of autonomous nervous systems; namely sympathetic nervous system SNS (it is action oriented and aggressive involving muscular exertion and large expenditure of energy) and parasympathetic nervous system PSNS (it is restoring and passive and makes body chemistry return to normal by balancing the sympathetic response). The balance between these two components get disturbed if there is an imbalance created either in the body or in the mind.

                Mind and breath have a very close interrelationship. When mind is disturbed, breath also becomes irregular,  jerky, noisy, shallow and limited to upper chest only. When mind is calm, breath is slow, deep, rhythmic and abdominal involving movement of diaphragm. This relationship of mind and breath is also seen vice versa, i.e. by changing our breathing so as to match it with a relaxed state of mind, we can calm our mind.

                By various Pranayama exercises and ‘kumbhaka’ (holding of breath) the vital energy Prana Shakti is tremendously increased which leads to tremendous control and strength of the mind. ‘Nadhi Shodhan’ (Alternate Nostril Breathing) is especially effective for the balance of mind and nervous system. Apart from Pranayama, perform Yoga asanas; by stretching the muscles, tensions deposited in them are released, leading to free flow of Prana which leads to quietness and control of mind. When muscles are tense and contracted, Prana is not able to move freely and this has a corresponding effect on the balance of mind.

1. KAPALABHATI PRANAYAMA

                In Sanskrit, “Kapala” means ‘skull’ and “Bhati” means ‘to shine’. Thus Kapalabhati is an exercise the practice of which imparts glow to the skull. It is one of the six purification exercises known to Hatha Yoga.

Technique:

1.       Sit in either the Padmasana/Siddhasana/Vajrasana/Sukhasana  position.

2.       Place hands on the knees. Shut the eyes.

3.       Inhale and exhale quickly and forcefully pushing the air out of the lungs.

This exercise should be done with full force so that the body perspires.In Kapalabhati, Kumbhaka (holding of breath) is not practiced. Rechaka (exhaling) plays a significant part in this exercise. This is a very potent exercise.

Advantages:

v  During the practice of Kapalabhati the cells, the nerves and the muscles get a violent tremor.

v  It clears the skull, the respiratory system and the nasal cavities.

v  It eliminates the cough accumulated in the wind pipe, asthma is cured.

v  It supplies plenty of oxygen to the aircases (alveoli) in the lungs preventing viruses like the tuberculosis bacilli from doing any damage to them.

v  It draws out a large quantity of carbon dioxide from the body and thus purifies blood.

v  It tones up the heart and activates the respiratory system, the circulatory system and the digestive system.

v  The power of Kumbhaka (holding of breath) increases through Kapalabhati. It makes the aspirant more skilful.

v  It supplies plenty of blood to the body.The process for curing blood clotting is best effected through Kapalabhati.

v  Bodily impurities are removed and the glow on the face is evident.

v  It keeps the muscles of the stomach healthy and efficient.

v  It improves appetite and cures constipation.

v  It is very helpful in maintaining the health of the nervous system.

v  For the stimulation of Kundalini leading to spiritual development, Kapalabhati is a useful technique.

2. ANULOMA VILOMA PRANAYAMA (ALTERNATE NOSTRIL BREATHING)

Anuloma Viloma is actually the practice with a counting rhythm and with holding your breath in between inhalation and exhalation.

Technique:

• 1.       You sit in a comfortable sitting position like Siddhasana , Vajrasana, Padmasana or Sukhasana with a straight spine. 

• 2.       Right hand in  Vishnu Mudra; close your right nostril with your thumb. Use your ring finger and little finger for closing and opening the left nostril. 

• 3.       Inhale through left nostril keeping the right nostril closed with a count of four. Close the left nostril. Hold your breath in while counting to sixteen and exhale through right nostril while counting to eight with your fingers closing the other nostril.

• 4.       Repeat the same process through right nostril till exhalation through left nostril which makes a round complete.

You can repeat this exercise 5 to 10 times. As usual, you can increase your counting to 8, 32, 16 or 16, 64, 32.

Benefits of Anuloma Viloma Pranayama

v  This Pranayama is good for staying mentally healthy, clearing the mind and your thoughts.

v  If you are suffering from insomnia, hysteria or mental and physical stress, this exercise is beneficial for you, as it is a very relaxing breathing exercise.

v  It helps in concentration and focusing and boosts your memory power. Additionally it helps you to control your temper and prevent outbursts of anger.

v  With its calming effect, this breathing exercise is perfect if done before meditation.

v  It also calms down your heartbeat which is why it is also helpful for high blood pressure.

v  As it increases the blood flow in the head, Anuloma Viloma is good for eyes, ears and nose.

v  This posture is even said to be beneficial against early greying hair.

v   Anuloma Viloma provides more oxygen to the brain through this increased blood flow. If you are suffering from shakiness or Parkinsons, this might be the right breathing technique to get some relief.

v  Even your respiratory system, heart, and lungs profit from this exercise as you deepen your breath and bring out the toxins from your body.

               

Focus Points

            No need for retention of breath in the initial stages.

Close your eyes while performing the pranayama and focus within your body (or Ajna Chakra).

Tips and Help

                People suffering from high blood pressure and heart problems should start their practice with low counting. Find an easy and comfortable position. Keep changing the sitting postures whenever you feel uncomfortable. You can also sit on a chair.

If you surrender to the wind, you can ride it.

-Toni  Morrison-