What is Pranayama
Pranayama is a Sanskrit word meaning “restraint of the prana or breath”. The word is composed of two Sanskrit words, Prana, life force or vital energy, and Yama, to suspend or restrain. This tool involves breathing practices that help to develop and facilitate the movement of prana throughout the body to detoxify and clarify the mind. Breathing is an autonomic function of the body. The process is performed even without concentrating on it. It is a normal part of our life, though many times we fail to pay attention to it.
Maharishi Patanajali explained paranayam in Patanajali Yoga Sutra chapter II-49 as
तस्मिन् सति श्वासप्रश्वासयोर्गतिविच्छेदः प्राणायामः
“Tasmin Sati Svasa prasvasayorgativicchedah Pranayamah”
Regulation of breath or the control of Prana is the stoppage of inhalation and exhalation, which follows after securing that steadiness of posture or seat, Asana.
Type of Pranayams
As per Hatha Yoga Pradipika, there are eight types of pranayama combinedly called ‘8 Kumbhakas’. All other pranayamas that we do in yoga merely modified variations of these traditional techniques. To better classify pranayama techniques, one can break down breathing into its three essential components, Inhale(Purak), retention(Kumbhak), and exhale(Rechak). It should be noted, all types of pranayama have one aim, to extend breath retention; hence it’s also known as Kumbhaka.In this article, In this article, i will cover 5 frequently used pranayam
1. Nadi Shodhana Pranayama
This is the first type of pranayama and is most practiced because of its soothing effects on the brain. Popularly known as alternate nostril breathing, it’s a slow and deep breathing exercise. In this pranayama, we close nostrils alternatively in a way that balances the activity of both sides of the brain
2. Kapalabhati (pronounced kap-PAH-lah-bah-tee) “Skull Shining Breath:” increases circulation, energizes the body, brings a high level of oxygen into the bloodstream. Kapala means skull, and bhati means light.
Kapalabhati is all about the exhales. The inhales are passive, and a little longer than the exhales. The exhales are short. They are powerful contractions that originate in the low belly, forcing air out of the lungs. Inhales happen passively as a result of the forceful exhale. Try to focus on the low belly. Go for 25–30 rounds.
Kapalabhati was very popular with traditional yogis. It was known for many benefits, including emotional stability, reduction of circles under the eyes, and improved digestion. Kapalbhati sharpens your intellect and brings out your natural glow. It is also known as Skull Shining Breath. As you practice, you can imagine the inside of your skull being filled with light. Always practice this technique on an empty stomach.
3. Bhastrika Pranayma “Breath of Fire “, “Bellows Breathing” strengthen chest and diaphragm, loosen spine, stretches lungs, control the breath at a different level. It is used to increase prana (energy), and to clarify the mind. If you are feeling sluggish, it helps to give you life. it is also useful in weight loss. It is not good to practice bellows breath just before sleeping because this is energizing pranayama. From a comfortable seated position, relax the shoulders and take some deep breaths. Exhales are forceful through the nose and inhales are forceful. The breath originates from the diaphragm and the belly moves in and out.
4. Dirgha Pranayama
(pronounced “DEAR-gah”) also called “Three-part breath” This pranayama totally fills the lungs with oxygen. It expands the lungs and stretches them in a gentle way which in turn increases lung capacity and brings more oxygen into the bloodstream. Find a comfortable position, and close your eyes if that feels good for you. As you inhale, pull the air deep into the belly. As you exhale, let the belly release fully. Go through this several times and make sure that you’re totally relaxed in your breath without tension. Next, breathe into the belly again but this time also expands the middle of the chest by letting the ribs open outwards and to the sides. Exhale completely. Repeat this process a couple of times.
5. Ujjayi Pranayama (pronounced OOOO-jah-yeee) “Ocean Breath”
Find a comfortable seated position. Close the eyes if that feels good. Inhale through the nose, exhale through the nose. Keep the lips closed. Keep the inhales and exhales even. When you exhale, it’s like there’s a little hole in the back of the throat. It’s almost like you’re saying “haaa” without the “aaa. ”Ujjayi breath generates heat in the body. The sound that comes from this pranayama also calms and focuses the mind which enhances your relaxation experience. I was taught that it can be used to help people manage pain and also for migraines. You can practice Ujjayi anytime, but it is most often used during yoga practice, especially during a vinyasa or ashtanga class.
if you need 15 min sequences for all above Prayayam from this location or reach out to me at Gyanendra.rana@gmail.com or Twitter handle @gsr0777
references Yogaalliance.org, Yogs institute of India , Online Yoga school, The Science of Pranayam by Sri Swami Sivananda
