How to do PRANAYAMA yoga and its Uses
A Way to achieve Perfection. Pranayama are the breathing techniques. Pran means the air we inhale, & Yam means to control. Thus the control of air we breath is called pranayam.This Word Is Came From Tamil Language.Lets See About How to do PRANAYAMA yoga and its Uses.
Types of Pranayama yoga:
1.Anulom Vilom Pranayama
3.Kapal Bhati Pranayama
5.Shitli Shitakali Pranayama
7.Bhramari Pranayama… etc.
The Pranayama we use in our Sadhna is Anulom-Vilom.
Do not do by yourself, it may cause harm. Take Some guidance.
Sit in Padmasan or simply by making lap. Your Back bone should remain straight throughout the time You sit. Now close your right nostril with you thumb & breath the air from left nostril inside very slowly. This is called PURAK.
Now close both nostrils with fingure & thumb & stop th air inside. This is called KUMBHAK.
after some time convenient to you breath out air from right nostril very slowly. This is called RECHAK.
Again breath in from right (PURAK), stop (KUMBHAK) & breath out from left (RECHAK).
This is one pair. Do six Pair of Pranayam daily.
Once you learn it you can increase up to 24 pairs per day. But to go from 6 pair to 24 pair, take 20-30 days.
Advantages Of Anulom Vilom :
Increase oxygen in blood upto good level. Increases concentration upto high level. Removes many diseases, increases oxygen supply to brain. Useful and acts as a link to go in higher steps of Yoga. Very useful to jump into meditation & Samadhi. When done with special technique it raises “Kundalini” power.
Mind and breath are related with each other. If one is controlled than another will be controlled automatically. By doing “Anulom-vilom” pranayam, mind will be controlled automatically.
2.Bhastrika Pranayama :
Bhastrika (Bellows) is the most powerful of all Breathing Exercises for raising Kundalini Bhastrika. Bhastrika or Bellows consists a series of pumping followed by the retention of breath like Kapalabhati.
Benefits Of Bhastrika Pranayama :
The Bhastrika (Bellows) breath activates and invigorates the liver, pancreas, spleen and abdominal muscles, thus toning the digestive system and improving digestion.
Procedure to do Bhastrika Pranayama :
Bhastrika is primarily consists of forced rapid deep breathing which serves as a basis for many varieties of exercises, all of which may be described by the same name. Although air is forced both in and out, the emphasis is placed upon the expulsion or explosion of air. A series of such expulsions, each following the other in quick succession without either Full or Empty Pause, is called “A Round”. Beginners should limit a round to about five explosions, though the number may be increased to ten, or even more if needed to obtain the desired effect. The desired effects range from increased ventilation increased Blood Circulation, clearing of the Nasal Passages and increased thinking capacity to eliminating of all Mental Disturbances. Please be warned against generating such powerful explosions since it can cause injuries to lung tissues. Extending a series for so long can also cause dizziness. Comfort and not reckless excess should guide your motives and manner of doing the Bhastrika or Bellows.
Although you can breathe through your mouth or both mouth and nose, regular breathing is limited to either both or one nostril. The breath-stroke in the rapid succession of breaths may or may not be very deep, but it is customary to finish or follow a round by the deepest possible inhalation and exhalation. A series of normal breaths should occur before undertaking a second round. A deepest possible inhalation and exhalation may, and perhaps should, introduce each round. Some nasal hissing can be expected but avoid unpleasant sound and fluttering of the nasal skin surfaces. You may perform the Bhastrika exercise while standing but it is advisable to do it in a SeatedPosition in order to allow maximum Relaxation of the abdominal muscles and easy diaphragmatic breathing. Variations include using a full pause after each round, partial glottis closures and Alternation of Nostrils
3.Kapabahati Pranayama :
‘Kapala’ is a Sanskrit word; It means skull. ‘Bhati’ mean to shine. The term ‘Kapalabhati’ means exercises that make the skull shine. So in simple word, Kapalbhati is a breathing technique used specially for cleansing, on performing which, the forehead assume shining luster and cleansing the skull. It is beneficial in head problem such as migraine, fits and memory problems and taken as one of the shat-Karmas i.e.six cleansing processes explain in the hath YoG.
When the passage in the nose is closed, one has difficulty in breathing process, heavy, cold asthma, and other such problem then the face become dull and lifeless. Kapalbhati is a processes of breathing included as one of the six processes of cleaning the body. The other five are Neti, Dhoti, Basti, Nauli, Tratak. Kapalbhati cleans the bronchial tubes.
Procedure to do Kapabahati Pranayama :
With forceful and rapid contraction of abdomen and lifting up the relaxation of diaphragm, the Kapalbhati clears the lower lungs and messages internal organ of the abdomen. It cleans the respiratory system and the nasal passages. It removes the spam in bronchial tube. Consequently, asthma is relived and also cured in course in time. The lungs get proper oxygen and get significantly developed. With the elimination of carbon dioxide the impurities of the blood are removed. Tissues and cells absorbed a large quantity of oxygen. Heart function, circulatory and respiratory system and toned for good health. Effececy Kapalbhati is wonderful, it calms mind, leave stress, improves concentration and generates Pran throughout the body. A state of inner calm is achieved. People who are not suffering from acute condition of asthma may get affected mainly at the time of change of seasons. If they suffer due to asthma too often, the Kapalbhati has proved beneficial. Eosinophila is equally dreadful. Whenever the per portion of eosinophils counts rise in the patient cough violently like an asthmatic patient. In such case UJJAI and Kapalbhati are helpful and can do wonders. Kapalbhati can also clear sinuses or feeling numb around the eyes.
Kapalbhati is moderate form of Bhastarika pranayam and is practiced in one way as a preparation for Bhastarika and in other way to clean entire airways for genral health and recharge solar plexus with free transmission and subtle flow of pran.
Brahmari means Bumble bee.It’s a kind of breathing exercise that develops powers of concentration memory and confidence.
Benefits Of Brhmari :
Brahmari helps reduce stress and anxiety, expand joy and let you to relax both physically and mentally.It balances hormonal secretion , balance blood sugar, oxidizes fats in the body.
Procedure to do Brhmari :
Partially close your glottis as you inhale through both nostrils, making a snoring sound. Now exhale little by little, emitting a sound like a humming bee.Humming as you exhale allows you to spin out your breath and make a longer exhalation.Repeat the practice 5 – 10 times.
5.Ujjai Pranayama :
Ujjayi can be simply defined as conquest for power or success.
Benefits Of Ujjai Pranayama :
This remove the heat in the head and tones up beauty and bring luster to face and body. It make the voice melodious and establishes emotional balance and quietness mind and controlling anxiety. Increase appite . Ujjayi clean the body and beneficial in asthma, consumption, All sort of pulmonary disease and the ascites or dropsy of the belly. It help in releasing tension in solar plexus. All disease that are on account of benefited inhalation of oxygen and disease of the heart and cured. The practitioner is never attacked by disease of phlegm in the throat, nerve enlargement of spleen , dyspepsia, ingestion ,cough or fever. In sour and bad throat we are advised to gargle using salt and hot water ; this same result with extreme effect is obtained be practice of ujjayi, In mild asthma, twenty repetitions of ujjayi three to four time a day can be very beneficial in cure. By the practice of Ujjai breathing capacity is enhanced. Ujjai is a natural process undertaken in a very simple manner to destroy decay
Procedure to do Ujjai Pranayama :
Chest is lifted up and pushed forward that appeared as gesture of conqueror. It is an effective Pranayam , the term mean mastery (jaya) in raising the energy level (up). It strengthen the nervous and digestive system and get rid of phlegm, it help top conquer Pran. It has diarect impact on olfactory canal. Sit comfortably in Padamasan or Siddhasana or sukhasana or swastikasana or Vajrasana or at least in the cross leg easy position . Head, neck, and spine should be straight. Closed the mouth . Twist the tongue inward so that it touches the palate (talu). Press the throat a little and contact the pelvic region by exhaling . Inhale slowly through both the nostrils in a smooth, uniform manner till the breath fills the space from the throat to the heart.
Retain the breath as long as you can do it comfortably and then exhale slowly through the left nostrils by closing the right nostrils with your right thumb. Expand the chest when you inhale and contract the muscle around the opening of wind pipe. During inhalation a peculiar sound is produced due to the partial closing of glottis. The glottis between our trachea and food pipe does not allow food to enter the breathing pipe. Even if though unconscious mistake, food touches this glottis it makes us cough watering in nose and eye giving feel of darkness all around. The sound produced during inhalation should be of a mild and uniform pitch. It should be continues also. The breath should be enter with partial touches on the glottis situated in the neck when you breath in and breath out. These are termed Puraka and Kumbhaka. The Kumbhaka may be practiced even when walking and standing. In stead of exhaling through the left nostrils., You can exhale slowly through both the nostrils. While the muscle of slightly upper area i.e. in the area of epiglottis contract.
While inhaling and exhaling the range of breath should be between the throat to the heart and vice –versa. Ribs and pelvic region should not have any effect while doing ujjayi.
6.Agni sar kriya :
Agni sar kriya washes the abdomen by generating heat or fire (augmenting the fire chakra or manipura chakra), thus it is most often called simply, the fire wash.
Benefits of Agni sar kriya :
Agni sar is recommended for most digestive problems, stagnant samana energy, obesity (it removes fat), tonification of the abdomen (especially the kidney,colon,small intestines), brightening of the complexion, tonification of the lower back, most diseases of the colon and small intestine, the removal of toxins from the blood (by tonifying, softening, stimulating, and cleansing the intestines), and thus the indirect enhancement of the immune system and liver.
Procedure to do Agni sar kriya :
Start either sitting (say in siddhasana) or standing. Place the hands on the thighs with the palms down. Extend the torso and back lifting the ribs up off the pelvis. Inhale and exhale. Then inhale halfway and then exhale all the breath out with uddiyan bandha and mulabandh, Apply jalandhar bandh. The breath is held outside (bahya kumbhaka) throughout, without any breathing. The uddiyan bandh is relaxed, then drawn back in, then relaxed again, then drawn back in, etc. Initiate the movement from the area four finger widths below the navel inward and upward. Move the navel region back and forth many times in that manner.
This is repeated many times before any strain so that one may take in a fresh breath. Then let the breath come back to normal (or do kapalabhati or bhastrika pranayam to re-oxygenate) and repeat as above up to two more rounds. At first the normal practitioner who is not used to uddiyan bandh will only be able to do five or so agni saar back and forth motions on one breath. Later with practice, it is easy to do 30 or 40 on one breath without straining depending on your capacity. Some rare people do 108 quick agnisara kriyas in one breath/sitting but their breath retention abilities and uddiyan bandh are superior.
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