Pranayama - breathing control in yoga

Types of pranayama

'Pranayama’ is the fourth stage in Pathanjali’s eight stage Yoga discipline. Two Sanskrit words are combined in the word ’Pranayama’ - Prana and Ayama. ’Prana’ means life or life force. 'Ayama’ means development or control. Therefore, Pranayama is the development and
control of life force. It is a form of breathing exercise, very important in yoga. It goes along with the asanas or exercise.

 There are various types of Pranayama. Some of the popular forms are :

• Ujjayee
• Shitali
• Viloma
• Kapalbhati 
• Sheetkari 
• Bhastrika

1. Ujjayee Pranayama : Ujjayee in Sanskrit means victorious. Ujjayee can be performed in a standing position as well as in a lying
position.

Method

 Sitting Position
1. Sit in a cross-legged position with back straight.
 2. Let your hands rest on knees. Relax your body and mind.
 3. Inhale deeply and exhale smoothly.
 4. Tighten your neck muscles and make a sound with your closed mouth, While inhaling.
5. When lungs are filled with air, hold your breath as long as possible.
6. Close your right nostril.
7. Slowly, exhale with your left nostril. This is just one round of Ujjai Pranayama. Perform 10 to 15 rounds regularly.

Standing Position
1. Stand straight with both your heels together and hands hanging on both sides loosely. Make an angle of 45 degree with the toes, i.e. each toe should be separated to make an angular shape like ”V”. Your body weight must be evenly on both heels, so that your shoulders are also even. Look straight. Ujjayee requires plenty of fresh air. Face the incoming air, while performing Ujjayee.

2. Exhale with speed and force throwing all the air through mouth. The speed during exhalation is the same as when you whistle. When you finish exhaling your stomach should be completely pulled inside or contracted and all stale air should be squeezed out.

3. Inhale slowly and steadily through both nostrils. Take in only as much air as you can Without strain. While inhaling and exhaling your body condition should remain at ease.

4. Retain air and stiffen the whole body gradually. Chest should come forward and stomach should be pulled inward. Slowly harden the muscles of the whole body starting from the legs. Retain only as long as you feel comfortable.

5. Exhale and let the body loosen slowly and gradually from the top area down to the feet. Should not let the body weight drop all at once. The loosening of the body should synchronize with exhaling.

 6. Relax and breathe normally for 8 seconds. Now you have completed one round of Ujjayee Pranayama.

Lying Position
This position is recommended for physically weak or disabled persons and those who feel dizziness in the standing position.

 1. Lie straight and relaxed on the floor with the palms close to the body. Heels should be
together and look towards the ceiling.

2. The performance is same as in the standing position. Exhale, inhale, retain and exhale in the same order. Stiffening and relaxing the body as same as in the standing position.

Caution

1. Start with 3 rounds and gradually increase to a maximum of 5 rounds in one session.
2. There should be at least a gap of 8 hours between two sessions.
3. Retain the breath only as long as you feel comfortable. It can be retained gradually for a longer period With practice.

Advantages

1. Helps in the internal purification.

2.Activation and energizing together with external control.

3.Conditioning of the body.

4.Complete breath increases oxygen supply to the blood-haemoglobin levels.

5.Also slows the heart rate hence, have calming effect on central nervous system.

6.It good for people suffering from cardiac disorders and hypertension.

7. Helps to Cleanse and nourish the physical body and for maintaining dynamic health.

2. Shitali Pranayama

Shitali means cooling. This pranayama cools the system and hence as its name is. It can be practiced at any time, at any place and Whenever necessary.

Method

1. Sit straight on the floor. Open your mouth slightly, in such a way that the tip of your tongue should be closer to both lines of the teeth.
2. Inhale fresh air slowly and steadily through and between the lines of the teeth with a medium speed. Inhallng should be in such a way that the incoming air touches the  tongue all the way from the tip to the very base.
 3. When you have inhaled enough air, exhale through both nostrils at a medium speed.
4. Again inhale through the mouth in the same way and continue this process for up to 5 rounds.

Caution

1. Do not practice more than ten rounds at a time.
2. While practicing Shitali for the first time, some practitioner would catch cold or get a
sore throat. In such case it is better to stop further practice.

Advantages

1. It cools the whole body and the nervous system.
2. It will have a pacifying and relieving effect for various troubles such as headache, fever etc.
3. It activates the liver and spleen, improves digestion and relieve thirst.
4. Shitali Pranayama is highly recomended as an immediate remedy for nervousness.

 3. Anuloma Pranayama

Pranayam comprises a class of breathing exercises, which when practised as a controlled breathing it brings about balance in body and mind. Therefore Anulom pranayam is practiced as follows;

Method

1. Sit in any comfortable balanced meditative pose as the Sukhasana or the Vajrasana. Those who are unable to sit down can Sit on a chair an do the breathing exercises.
However sitting down in a proper yogic posture most beneficial.

2.Left hand is to be kept on left knee and right hand on the bridge of the nose and the 4th and middle finger on the left side of the nose.

3. Folding your index and middle fingers. Do not twist your nose; only press it on the bony region to the control breathing.

4. Now begin to first exhale through left nostril, and then inhale through the same, by closing the right nostril. Then exhale through the right nostril and lastly exhale through the left nostril.

Caution

1.When breathing you must breathe into your lungs and not your stomach.
2. No organs in the stomach should be filled with air.
3. Must be performed slowly Whenever done.
 4. While performing this asana you must be in a relaxed posture and should not stress out.

Advantages

1. Due to increased oxygen intake during this pranayam exercise, one feels clear headed and calm.

2. Regular practice helps in relieving stress, cold, mild fevers, eye and ear problems etc.

3. This is even found to be useful in migraine, chronic sinus problems, blockages in the arteries of the heart are removed, and blood circulation is also improved.

4. It also helps to change the thoughts in your mind from negative to positive.

5. But it is only the regular practice of this pranayam for at least 10-15 minutes twice a day that provides you with the most of the benefits.

6. This even provides benefit in obesity, constipation, gastric, acidity, hepatitis B, diabetes, gastric problems, allergic problems, asthma, snoring, concentration, and even cancer and AIDS.

7. This even benefits in cardiovascular disorders, high BP, heart blockage, arthritis, for the stretching of cartilage, ligaments, Parkinson, paralysis, migraine pain, depression, asthma, allergy, and sinus.

8. Regular practice of this Pranayam has the capacity of cleansing all your innumerable Nadis, which makes the body healthy, lustrous and strong.

9. This is also very beneficial in most of the diseases occurring due to the disturbance of ’Vata Dosha’ like rheumatism, gout, diseases pertaining to urinary and reproductive organs are cured.

4.Kapalbhati Pranayama

'Kapala' means skull and ’Bhati’ means light or luster. In this prananayama inhalation is slow and exhalation is vigorous with a Split second of retention after each out-breath.

Method

1 Sit in straight and comfortable position either with legs crossed or in a lotus position. Exhale whatever  breath in the lungs .
2. Inhale slowly , relaxing the abdomen allowing the air to return gently to the lungs.
3. Exhale with a quick strong blast of air contract the abdominal muscle quickly causing the diaphragm to rise and force the air out of the lungs.
4.Retain for a split second and repeat for four to eight blasts.
5. This completes one cycle of Kapalabhati Relax and take few slow and deep breaths in between the cycles.

Caution

Begin with 3-5 cycles and gradually increase as long as you feel comfortable. Stop the Practice the moment irritation or strain is felt. Persons with weak constitution , poor lungs Capacity, high or low blood pressure, suffering from eye or ear complaints etc. should not attempt this Pranayama.

Advantages

1. Purifies the nasal passage and the lungs, helping the body eliminate large quantities of carbon dioxide and other impurities
2.Activates and invigorates the spleen, pancreas and abdominal muscles and improves digestion.
3. Good for asthma patients, smokers and those suffering from sinusitis.

5. Sheetkari Pranuyama (the Hissing breath)

”Sheetkari Pranayama” a breathing technique which involves hissing leading to a cooling effect upon the whole body.

Method

1. Sit upright in a comfortable posture, keeping the head, neck, and spine erect.
2. Place the hands in Gyana Mudra.
3. Open the lips and keep the teeth together. 4. Lightly press the tip of the tongue against the lower front teeth.
5. Inhale through the mouth over the tongue with a kind of hissing sound like the sound of the letter ’S’.
6. After filling the lungs completely, close the mouth and exhale through both nostrils Without retention.
7. Repeat five to ten times.

Caution

1. In order to be sure that the tongue remains moist, roll it back as far as possible against the palate.

Advantages

1. Sheetkari Pranayama improves disposition, relieves hunger and thirst.
2. It also cools the body down.
3. It is highly recommended during a fast or to help endure very hot weather.
4. It clears the complexion.

6. Bhastrika Pranayama

Bhastrika Pranayam, While performing, a person pumps air or prana (life force or breath ) vigorously throughout the entire system. When doing so it benefits by raising the metabolism at the cellular level thus burning out the unwanted fat and toxins that are present in the body promoting health, natural Weight loss and release of toxins.

 Method

1. Sit in Padmasana keeping the body, neck and head erect.
2.Close your mouth inhale and exhale quickly about 10 times. This produces a hissing sound. Rapid expulsions of breath should follow one after another in quick
succession.
3. After at least 10 expulsions a deep inhalation should be taken. The breath is suspended as long as possible with comfort. 4. Then deepest possible exhalation is performed but very slowly.
5. The end of this deepest exhalation completes one round of Bhastrika.
6. Now rest for a while taking in pranas or breath normally.

Repeat this two to three times daily. Since one profusely perspirates or sweats so if one feels giddiness he should take in some normal breaths. Continue to practice once giddiness is gone. Breathing should be at the level that the lungs are full and the diaphragm is stretched.

Caution

1. This pranayam is strictly prohibited for individuals with heart problems and high
blood pressure.
2. If one experiences giddiness one should stop practising immediately taking rest and
normal breathing.
3. Should be done only in morning in summers when the atmosphere is cool. But can be done twice in morning and evening during winters.
4. While breathing the abdominal area should not blow up. The air or prana should be filled in the lungs to the fullest raising the chest area and the diaphragm.

Advantages

1. This stimulates the gastric organs or the Jathragni (digestive fire), Increasing appetite.

2. It dissolves or releases toxins present in the body that are produced from the excess of air, bile and phlegm.

3. Provides relief in various throat inflammations.

4. Raises the body temperature thus making the body warm.

5. Provides relief in disorders of the nose, chest and even helps to eradicate asthma.

6. Purifies the Nadis.

7. Extremely useful in oxygen deficiency disorders and muscular dystrophy.

8.Brings and maintains a proper balance in the three doshas that are present in the
body.

9.Purification of blood and body is freed from toxins or foreign material.

10.Stabilize the Prana and produces calmness in mind.

11. This stabilization of the Prana brings the calmness of the mind helping in the upward journey of Prana from the Muladhara Chakra (Sacral or Coccygeal Plexus) to the Sahashara Chakra (Brain).

12.Helps to burn fat naturally promoting weight loss.

13.Curing disease like Obesity and Arthritis.