Pranayama

What Is Pranayama?

Pranayama is the rhythmic control of the breath.

Sanskrit roots; prana meaning “vital life force” Yama meaning “control'' and Ayama meaning “extension” or “expansion.” The breath is symbolic of prana, and pranayama can be understood as a method to extend and expand vital life force energy through the deliberate control of respiration.

The Practice of pranayama involves breathing exercises and patterns. You purposely inhale, Exhale, and hold your breath in a specific sequence. Of these, the former is called Puraka, Rechaka, Kumbhaka.

Three-Part Breath: Dirga Pranayama

1. Three-Part Breath, First You inhale completely fill your lungs with air, as though you are.

2. Breathing into your belly, rib cage, and upper chest. Then you exhale completely, reversing the flow.

3. For those wanting to begin practicing Pranayama, this Pranayama is perfect.

Benefits:

1. Practicing Dirga Pranayama teaches you to breathe fully and completely.

2. Learning to breathe deeply will increase your oxygen supply, which, in turn, will help to decrease stress and anxiety levels. 

3. Additionally, focusing on your body during the Three-Part Breath brings awareness to the present moment and calms your mind. You can inhale and exhale up to seven times as much air (and oxygen and prana) during a three-part breath than in a shallow, chest-based breath. This deep breathing is the foundation for other yogic exercises, such as meditation and cleansing kriyas.

Nadi Shodhana:

1. Nadi Shodhana also calls as kriya (Cleansing Procedure).
2. Nadi Shodhana Pranayama is a hatha yoga practice that purifies the energy channels of the body.
3. During the practice of Nadi Shodhana, you will bring your right hand in Vishnu Mudra in front of your face.

4. In Nadi Shodhana, the air is inhaled from the left nostrils, holding the breath, and exhaling from the right one. The second time the air is inhaled from the right nostril holds the breath and exhale from the left one.

5. Repeat this alternating pattern for several more rounds.

Benefits:

1. Reduces stress and anxiety.
2. Helps to balance hormones.
3. Helps to alleviate respiratory allergies that cause hay fever, sneezing, or wheezing.
4. Brings balance to the left and right hemispheres of the brain.
5. Improving your ability to focus at the beginning and end of a practice.
6. Lowers heart rate.
7. Clears and releases toxins.

Anulom Vilom:

1. In Anulom Vilom air is inhaled from the left nostrils and exhaled from the right one, after that it is inhaled from the right nostril and exhaled from the left one.
2. In Anulom Vilom, there is no need to hold your breath.
3. Repeat this alternating pattern for several more rounds.

Benefits:

1. Stress Management.
2. Manage Anger.
3. Improve the quality of sleep.
4. Maintain Blood pressure.
5. You will get clear and glowing skin.

Skull Shining Breath: Kapalabhati Pranayama

1. Kapalabhati also calls as kriya (Cleansing Procedure).
2. For those who are experienced in Pranayama.
3. Kapalabhati is well known for being an invigorating and warming exercise. 
4. Inhale deeply through your nose until your Chest expands. Expel this inhaled gush of air by performing forceful contractions of the abdominal muscles. Continue forceful Exhalation and passive inhalation for up to 30 cycles.

Benefits:

1. As it helps to strengthen the diaphragm and abdominal muscles. 
2. Weight Loss.
3. It helps in fighting the negative effects of stress.
4. It aids digestion and removal of acidity and gas-related problems.
5. Better Digestion and Improved Blood Circulation.
6.  Reduces Kapha dosha.

Ocean Breath: Ujjayi Pranayama

1. Begin seated in a comfortable position, such as Easy Pose (Sukhasana). Relax your body and gently close your eyes. Let your mouth drop open slightly. Relax your jaw and your tongue.

2. Inhale and exhale deeply through your mouth. Feel the air of your inhalations passing through your windpipe.

3. On your exhalations, slightly contract the back of your throat, as you do when you whisper. Softly whisper the sound, “ahhh,” as you exhale. Imagine your breath fogging up a window.

4. As you become comfortable with your exhalations, maintain the slight constriction of the throat on your inhalations, as well. You will notice your breath making an “ocean” sound, softly moving in and out, like ocean waves.

5. When you can comfortably control your throat during the inhalations and exhalations, gently close your mouth and begin breathing only through your nose. Keep the same constriction in your throat as you did when your mouth was open. You will continue to hear the “ocean” sound as you breathe through your nose. Direct the breath to travel over your vocal cords, across the back of your throat. Keep your mouth closed, but your lips soft.

6. Concentrate on the sound of your breath; allow it to soothe your mind. It should be audible to you, but not so loud that someone standing several feet away can hear it.

7. Let your inhalations fill your lungs to their fullest expansion. Completely release the air during your exhalations.

Benefits:

1. The ujjayi breath acts as a technique to calm the sympathetic nervous system whilst boosting oxygen consumption.

2. As you reduce the amount of air that passes through your throat, you lengthen your breath cycle, so it is long, full, deep, and controlled. 

3. This practice is often used in Vinyasa Flow yoga as it is highly powerful and so can support a vigorous flow.

Mukha Dhouti 

Cleansing through a single blast breath

How to Do?

1. Lean forward and rest the arms on the respective thighs keeping the arms straight.

2. Inhale through the nose and exhale forcefully through the mouth.

3. Stand in Tadasana and relax.

NOTE:

1. Exhalation in Mukha Dhouti relieves the strain due to jogging and jumping.

2. Pull the abdomen inwards during exhalation. It can improve the force of the expulsion of air.

Bhastrika Pranayama

1. Sit in vajrasana.
2. Makes a fist and fold your arms, placing them near your shoulders. 
3. Inhale deeply, raise your hands straight up and open your fists. 
4. Exhale slightly forcefully, bring your arms down next to your shoulders and close your fists.
5. Repeated for 10 breaths.
6. Relax with palms on your thighs. Take a few normal breaths.
7. Continue for two more rounds.

Benefits: 

1. It is good for brain oxygenation.
2. It benefits the nervous and the motor system.
3. It is great for energizing the body and the mind.
4. Good for people with depression and anxiety.
5. It helps in treating fibrosis.
6. Great for lungs and people who suffer from repetitive cough, flu, respiratory issues, allergies, or breathlessness.
7. Helps strengthen immunity.

Sama Vritti Pranayama

1. Sama Vritti Pranayama is a powerful relaxation tool that can help clear your mind, relax your body, and allow you to focus. 
2. Close your eyes. Breathe in through your nose, slowly counting to 4. Feel the air filling your lungs.
3. Hold your breath here and slowly count to 4 again. Try not to clamp your airways shut. Simply avoid inhaling or exhaling for 4 counts.
4. Slowly exhale to the count of 4.
5. Hold the exhale for another 4 counts.
6. Repeat steps 1–4 for 4 minutes or until you feel calm and centered.

Benefits: 

1. Stressed, Anxious, or Upset.