Yogic Breathing.......
Pranayama is generally understood as yogic breathing, breath control or control over vital energy. In Sanskrit, prana means ‘vital energy’ or ‘life force’ and ayama means ‘extension or expansion’. As such, Pranayama literally means the ‘expansion of vital energy’.
Based on the Yoga Sutra of Patanjali, it is the fourth stage of Ashtanga Yoga and should be practiced ONLY after perfection in the third stage, which is Asana, has been attained.
NADI (ASTRAL TUBE)
Nadis are the astral tubes made up of astral matter that carry pranic currents to all the parts of the body. These are also known as Yoga Nadis, not the ordinary nerves, arteries and veins, these are like Meridians, and the vital force or Pranic current passes or flows through these subtle passages or Sukshma Nadis. However, the term ‘Nadi’comes from the Sanskrit ward ‘Nad’ which means ‘motion’. According to many Tantric texts, the human body contains 72,000 Nadis that channel Prana to every cell.
Out of these fourteen Nadis, only Ida, Pingala and Sushumma nadis are said to be the three most important Nadis or astral tubes. Moreover, Yoga students should have a through knowledge of these astral tubes.
Mahaishi Patanjali states, ‘Yogah Chitta Vritti Nirodhah’. It means Yoga is a process of gaining control over the mind. It is Mastery over the mind. But control over the breath is a prerequisite if anybody wants to get control over the mind and body. So we have to practice Yogic breathing or Pranayama everyday. Again, Nadi Suddhi (purification of Nadis) is a prerequisite if anybody wants to practice Pranayama. There are various methods described in different Yoga scriptures. We follow these methods to purify Nadis:
NADI SUDDHI
According to Yoga Shastra the ‘Prana Vayu’ cannot enter into the Nadis if they are full of impurities or not purified properly. Therefore, before we start practicing Pranayama, all the Nadis should be purified through the Yogic Nadi-Suddhi techniques.These techniques also important to bring Ida and Pingala into equilibrium, which is a major focus of Hatha Yoga practice. Balancing sun and moon, or Ida and Pingala, facilitates the awakening and arising of kundalini, and thus the awakening of higher consciousness.
Please visit this YouTube site to see some video of Jala Neti & Alternate Nostruil Breathing: http://www.youtube.com/user/Yogacharyatonmoy
Based on the Yoga Sutra of Patanjali, it is the fourth stage of Ashtanga Yoga and should be practiced ONLY after perfection in the third stage, which is Asana, has been attained.
NADI (ASTRAL TUBE)
Nadis are the astral tubes made up of astral matter that carry pranic currents to all the parts of the body. These are also known as Yoga Nadis, not the ordinary nerves, arteries and veins, these are like Meridians, and the vital force or Pranic current passes or flows through these subtle passages or Sukshma Nadis. However, the term ‘Nadi’comes from the Sanskrit ward ‘Nad’ which means ‘motion’. According to many Tantric texts, the human body contains 72,000 Nadis that channel Prana to every cell.
Out of these fourteen Nadis, only Ida, Pingala and Sushumma nadis are said to be the three most important Nadis or astral tubes. Moreover, Yoga students should have a through knowledge of these astral tubes.
Mahaishi Patanjali states, ‘Yogah Chitta Vritti Nirodhah’. It means Yoga is a process of gaining control over the mind. It is Mastery over the mind. But control over the breath is a prerequisite if anybody wants to get control over the mind and body. So we have to practice Yogic breathing or Pranayama everyday. Again, Nadi Suddhi (purification of Nadis) is a prerequisite if anybody wants to practice Pranayama. There are various methods described in different Yoga scriptures. We follow these methods to purify Nadis:
NADI SUDDHI
According to Yoga Shastra the ‘Prana Vayu’ cannot enter into the Nadis if they are full of impurities or not purified properly. Therefore, before we start practicing Pranayama, all the Nadis should be purified through the Yogic Nadi-Suddhi techniques.These techniques also important to bring Ida and Pingala into equilibrium, which is a major focus of Hatha Yoga practice. Balancing sun and moon, or Ida and Pingala, facilitates the awakening and arising of kundalini, and thus the awakening of higher consciousness.
Please visit this YouTube site to see some video of Jala Neti & Alternate Nostruil Breathing: http://www.youtube.com/user/Yogacharyatonmoy
Sahaja Jala Neti
Sahaja Jala Neti
Sahaja means easy, Jala means water and Neti is the process of cleansing and purifying the nasal passage by water, which included two techniques, such as Jala Neti and Sutra Neti. This is easier then the original Jala Neti described in ‘Gharanda-Samhita’, which is known as ‘Byutkrama Kapalbhati’.
Sahaja means easy, Jala means water and Neti is the process of cleansing and purifying the nasal passage by water, which included two techniques, such as Jala Neti and Sutra Neti. This is easier then the original Jala Neti described in ‘Gharanda-Samhita’, which is known as ‘Byutkrama Kapalbhati’.
Technique:
· It requires a special ‘Neti Pot’ or container, which may be made of plastic, brass or any kind of metal.
· The water using for Jala Neti should be at baby temperature, which is mixed with salt, - one teaspoonful per half liter of water. This is to ensure the osmotic pressure of the water is equal to the body fluids to minimizing any kind of irritation to the mucus membrane during practice.
· Now fill the Neti pot with that prepared water.
· From Standing position, keeping the legs apart bend a little forward. Relax the whole body. Tilt the head to left side keeping it slightly back.
· Open your mouthy and start breathing through mouth.
· Take the Neti pot and gently insert the nozzle of the pot into the right (upward) nostril firmly (do not apply force) so that water cannot leak from the entrance of the right nostril.
· Tilt the Neti pot a little upward so that water goes into the right nostril and can come out through the left nostril.
· Here you need a little adjustment of your body position by the teacher to perform the technique nicely without any difficulties.
· After passing out half of the water from the Neti pot remove the nozzle from the nostril and make your head straight, wait until the water comes out from the nose.
· Closed the left nostril by the left thumb and exhale few times forcefully through the right nostril, like blowing to remove any mucus with water.
· Then tilt the head to the opposite side and repeat the technique with the other nostril.
After completing the process, nostrils must be dried up properly. As it is an important part of the practice and should not be neglected.
Drying The Nose
· Stand up with legs apart.
· Close the right nostril with the right thumb, inhale and exhale through the left nostril forcefully like Kapalabhati 5 to 10 times, giving more emphasis on the exhalation.
· Then repeat the process with right nostril keeping the left nostril closed. Repeat the same technique tilting your head a little left, while right nostril should be closed and tilting your head right side, while left nostril should be closed.
· Same position, bend your body forward a little then follow the previous technique 5 to 10 times through both the nostril.
· Again stand straight with legs apart and repeat the forcefully exhalation through both the nostril at a time 8 to 10 times.
Benefits:
· Jala Neti technique helps to remove all the dirt and bacteria filled mucus from within the nasal passage.
· It also helps to drain the sinus cavities, which ultimately helps to manage body’s natural mechanisms against nasal infections such as hay fever, allergies, sinusitis and various upper respiratory complaints such as: sore throats and coughs, post nasal drip, inflammation of tonsils and adenoids.
· It helps in asthma and bronchitis by reducing the tendency of mouth breathing and by freeing the nostrils of mucus.
· It provides cooling and soothing effect on the brain by reducing excessive heat from the brain and brings calmness in mind and body, also beneficial for headaches, migraine, epilepsy, hysteria, depression and general mental tension.
· It also helps to relieve disorders, related to eyes and ears. Jala Neti helps to activate Ajna Chakra.
· The water using for Jala Neti should be at baby temperature, which is mixed with salt, - one teaspoonful per half liter of water. This is to ensure the osmotic pressure of the water is equal to the body fluids to minimizing any kind of irritation to the mucus membrane during practice.
· Now fill the Neti pot with that prepared water.
· From Standing position, keeping the legs apart bend a little forward. Relax the whole body. Tilt the head to left side keeping it slightly back.
· Open your mouthy and start breathing through mouth.
· Take the Neti pot and gently insert the nozzle of the pot into the right (upward) nostril firmly (do not apply force) so that water cannot leak from the entrance of the right nostril.
· Tilt the Neti pot a little upward so that water goes into the right nostril and can come out through the left nostril.
· Here you need a little adjustment of your body position by the teacher to perform the technique nicely without any difficulties.
· After passing out half of the water from the Neti pot remove the nozzle from the nostril and make your head straight, wait until the water comes out from the nose.
· Closed the left nostril by the left thumb and exhale few times forcefully through the right nostril, like blowing to remove any mucus with water.
· Then tilt the head to the opposite side and repeat the technique with the other nostril.
After completing the process, nostrils must be dried up properly. As it is an important part of the practice and should not be neglected.
Drying The Nose
· Stand up with legs apart.
· Close the right nostril with the right thumb, inhale and exhale through the left nostril forcefully like Kapalabhati 5 to 10 times, giving more emphasis on the exhalation.
· Then repeat the process with right nostril keeping the left nostril closed. Repeat the same technique tilting your head a little left, while right nostril should be closed and tilting your head right side, while left nostril should be closed.
· Same position, bend your body forward a little then follow the previous technique 5 to 10 times through both the nostril.
· Again stand straight with legs apart and repeat the forcefully exhalation through both the nostril at a time 8 to 10 times.
Benefits:
· Jala Neti technique helps to remove all the dirt and bacteria filled mucus from within the nasal passage.
· It also helps to drain the sinus cavities, which ultimately helps to manage body’s natural mechanisms against nasal infections such as hay fever, allergies, sinusitis and various upper respiratory complaints such as: sore throats and coughs, post nasal drip, inflammation of tonsils and adenoids.
· It helps in asthma and bronchitis by reducing the tendency of mouth breathing and by freeing the nostrils of mucus.
· It provides cooling and soothing effect on the brain by reducing excessive heat from the brain and brings calmness in mind and body, also beneficial for headaches, migraine, epilepsy, hysteria, depression and general mental tension.
· It also helps to relieve disorders, related to eyes and ears. Jala Neti helps to activate Ajna Chakra.
Kapalabhati
Kapalabhati
In Sanskrit, kapala means ‘skull’ and bhati means ‘shinning’. As such, Kapalabhati is a technique, which makes the skull shine or glow. It is not a pranayama, but one of the the ‘Kriya’ from ‘Shat Karmas’ (six cleansing processes in Hatha Yoga), which not only cleans the skull but also cleans the entire respiratory track. Guruji Shri Janakinath Brahmachari says, before proceeding to the practice of pranayama, everyone should practice Kapalabhati for a few weeks.
Technique:
· Sit in any steady and comfortable posture with back straight, eyes closed and hands on knees.
· Exhale forcefully through both nostrils every time giving an inward stroke at abdomen. You will perspire profusely due to the rapid and forceful exhalations.
· The focus is on active exhalation whereas inhalation is passive.
· The head and trunk should be kept erect throughout the practice.
· Do it continuously according to your capacity then stop and allow the mind to relax. Feel the natural cessation of breath. This is the automatic suspension of breath for few seconds or minute. No urge will be there for breathing during this time. This state is known as Keboli Kumbhaka. Enjoy this state of deep silence and wait for the normal breath comes back.
· Initially you may not be able to do this practice for more than one minute. However, as long as you practices daily with concentration, you will eventually be able to practice 4–5 minutes at a stretch and such daily practice will yield very good results.
Contra-indications:
· Women during Pregnancy should not practice Kapalabhati.
· The person suffering from High Blood Pressure or Heart diseases, Ulcer at stomach or intestine, Hernia and Epilepsy also should not practice.
Benefits:
· The practice of Kapalabhati cleanses the entire respiratory system and the nasal passage.
· It removes spasm in the bronchial tubes and cures asthma.
· It allows carbon dioxide to be eliminated on a large scale, which is not possible through the normal breathing rate of 18 to 20 times per minute for an adult.
· Through regular practice, it also improves the function of the heart, removes migraine pain, sinusitis, and continuous headache, increases stamina and the breathing capacity of lungs.
· It effectively reduces fats around the abdominal area if one practices for a minimum of 4–5 minutes at a stretch.
· kapalabhati stills the mind and purifies the Ida and Pingala Nadis, allowing a balanced flow of Prana throughout the body.
· Kapalabhati helps to activates Manipura Chakra.
In Sanskrit, kapala means ‘skull’ and bhati means ‘shinning’. As such, Kapalabhati is a technique, which makes the skull shine or glow. It is not a pranayama, but one of the the ‘Kriya’ from ‘Shat Karmas’ (six cleansing processes in Hatha Yoga), which not only cleans the skull but also cleans the entire respiratory track. Guruji Shri Janakinath Brahmachari says, before proceeding to the practice of pranayama, everyone should practice Kapalabhati for a few weeks.
Technique:
· Sit in any steady and comfortable posture with back straight, eyes closed and hands on knees.
· Exhale forcefully through both nostrils every time giving an inward stroke at abdomen. You will perspire profusely due to the rapid and forceful exhalations.
· The focus is on active exhalation whereas inhalation is passive.
· The head and trunk should be kept erect throughout the practice.
· Do it continuously according to your capacity then stop and allow the mind to relax. Feel the natural cessation of breath. This is the automatic suspension of breath for few seconds or minute. No urge will be there for breathing during this time. This state is known as Keboli Kumbhaka. Enjoy this state of deep silence and wait for the normal breath comes back.
· Initially you may not be able to do this practice for more than one minute. However, as long as you practices daily with concentration, you will eventually be able to practice 4–5 minutes at a stretch and such daily practice will yield very good results.
Contra-indications:
· Women during Pregnancy should not practice Kapalabhati.
· The person suffering from High Blood Pressure or Heart diseases, Ulcer at stomach or intestine, Hernia and Epilepsy also should not practice.
Benefits:
· The practice of Kapalabhati cleanses the entire respiratory system and the nasal passage.
· It removes spasm in the bronchial tubes and cures asthma.
· It allows carbon dioxide to be eliminated on a large scale, which is not possible through the normal breathing rate of 18 to 20 times per minute for an adult.
· Through regular practice, it also improves the function of the heart, removes migraine pain, sinusitis, and continuous headache, increases stamina and the breathing capacity of lungs.
· It effectively reduces fats around the abdominal area if one practices for a minimum of 4–5 minutes at a stretch.
· kapalabhati stills the mind and purifies the Ida and Pingala Nadis, allowing a balanced flow of Prana throughout the body.
· Kapalabhati helps to activates Manipura Chakra.
SUKHA-NADI SHUDDHI OR ANULOMA VILOMA PRANAYAMA
According to the great Rishi Gheranda, Nadi Suddhi is known as ‘Batkrama Kapalabhati (also known as Anuloma Viloma- Comfortable-Alternate Nostril Breathing), which should be practiced religiously over a certain period before practicing other Pranayamas. According to Guruji Shri Janakinath Brahmachari Sukha-Nadi Suddhi is applicable for all the people regardless of age and sex to prepare the base (physical body) by cleaning out all the impurities and obstructions from the body. Sick people can also practice it, as breath holding or Kumbhaka is not required.
Technique:
· Sit in any steady and comfortable posture with back straight, eyes closed and hands on knees in any suitable Hasta Mudra.
· With the right thumb, close the right nostril and slowly inhale through the left without making any sound for as long as you can with comfort.
· After complete inhalation, close the left nostril with the ring and little fingers and exhale very slowly taking a longer period of time through the right.
· The duration of exhalation will be double that of inhalation.
· After complete exhalation, inhale through the right nostril and exhale through the left.
· Practice this for 5 – 10 minutes.
Benefits:
· This technique is not involve in breathe holding, so any one, regardless of age and sex can practice it to achieve the benefits.
· Physical benefits are same as Sarmanu Nadi-Suddhi.
· It purifies and balances the ida and pingala nadis, harmonizes the left and right hemispheres of the brain.
Technique:
· Sit in any steady and comfortable posture with back straight, eyes closed and hands on knees in any suitable Hasta Mudra.
· With the right thumb, close the right nostril and slowly inhale through the left without making any sound for as long as you can with comfort.
· After complete inhalation, close the left nostril with the ring and little fingers and exhale very slowly taking a longer period of time through the right.
· The duration of exhalation will be double that of inhalation.
· After complete exhalation, inhale through the right nostril and exhale through the left.
· Practice this for 5 – 10 minutes.
Benefits:
· This technique is not involve in breathe holding, so any one, regardless of age and sex can practice it to achieve the benefits.
· Physical benefits are same as Sarmanu Nadi-Suddhi.
· It purifies and balances the ida and pingala nadis, harmonizes the left and right hemispheres of the brain.
THE THREE COMPONENTS OF PRANAYAMA
1. Puraka (Inhalation)
2. Rechaka (Exhalation)
3. Kumbhaka (Retention of Breath).
There are 2 types of Kumbhaka.
i. Antara Kumbhaka (Retention after Inhalation)
ii. Bahir Kumbhaka ( Retention after Exhalation)
2. Rechaka (Exhalation)
3. Kumbhaka (Retention of Breath).
There are 2 types of Kumbhaka.
i. Antara Kumbhaka (Retention after Inhalation)
ii. Bahir Kumbhaka ( Retention after Exhalation)
VARIOUS PRANAYAMA TECHNIQUES
CLASSIFICATION OF PRANAYAMAS
i. Sahit Pranayama
ii. Surya Bheda
iii. Ujjayi
iv. Sitkari
v. Sitali
vi. Bhastrika
vii. Bhramari
viii. Moorchha &
ix. Plavini
There eight Pranayamas are Sashtriya Pranayama, Pranayama according to Yoga Text. In Yoga Sashtra, this is known as ‘Ashta Kumbhaka’, which means ‘Eight Kinds of Kumbhaka’ (pranayama whereby breath retention is required ) The eight kumbhaka are Surya Bheda, Ujjayi, Sitkari, Sitali, Bhastrika, Bhramari, Moorchha, and Plavini. It is said that they are for the four Ashrams of life - Bramhacharya, Garhasta, Vanprastha and Sannyasa. Pranayamas is said to be the embellishments of the divine perception.
2. Keboli Pranayama This is the ultimate stage of Pranayama, in which complete cessation of Puraka and Rechaka takes place at this stage. The body becomes light and rests on Kumbhaka. This is the stage whereby the subtle consciousness unfolds its mysteries and manifests the divine attributes of true yoga.
i. Sahit Pranayama
ii. Surya Bheda
iii. Ujjayi
iv. Sitkari
v. Sitali
vi. Bhastrika
vii. Bhramari
viii. Moorchha &
ix. Plavini
There eight Pranayamas are Sashtriya Pranayama, Pranayama according to Yoga Text. In Yoga Sashtra, this is known as ‘Ashta Kumbhaka’, which means ‘Eight Kinds of Kumbhaka’ (pranayama whereby breath retention is required ) The eight kumbhaka are Surya Bheda, Ujjayi, Sitkari, Sitali, Bhastrika, Bhramari, Moorchha, and Plavini. It is said that they are for the four Ashrams of life - Bramhacharya, Garhasta, Vanprastha and Sannyasa. Pranayamas is said to be the embellishments of the divine perception.
2. Keboli Pranayama This is the ultimate stage of Pranayama, in which complete cessation of Puraka and Rechaka takes place at this stage. The body becomes light and rests on Kumbhaka. This is the stage whereby the subtle consciousness unfolds its mysteries and manifests the divine attributes of true yoga.
Sutra Neti
¬ A soft Rubber Catheter
Sutra means a Thread. Sutra Neti is one of the Classic Shat Karmas of ancient Hatha Yoga. When you have mastered the art of Jala Neti you can start Sutra Neti. Sutra Neti is an effective method of keeping the nasal passages open to their fullest capacity. This wonderful technique is performed by passing a Cord made of special Cotton Threads or a soft Rubber Catheter into the nose through one nostril and then out via the mouth. This technique is extremely soothing and very effective in removing stubborn mucus. Sutra Neti is always advised as an alternate procedure to clear or clean the nasal passages, when Jala neti is not successful. But it must be learnt under the guidance of an expert Yoga Teacher.
Technique
- Take a Cotton Thread or a Rubber Catheter and rinse it into warm water for few minutes.
- Insert the blunt end of a thin soft rubber catheter or the waxed end of the cotton string from the front horizontally in one nostril,
- Push it up slowly through the nasal cavity floor without any pain and keep inserting it until the tip of thread is felt in the back of the throat.
Please Note:
- Feeling of pain should not be there during insertion of the string under any circumstances.
- Make sure you are doing Sutra Neti at empty stomach.
- Some people can perform this technique from the first day, some may take a week or month.
- This is normal tickled and to sneeze during insertion of the string and to eliminate copious mucous from the sinus, so keep a towel or tissue papers with you.
- You should not try this technique without practical of an expert Yoga teacher.
