Pranayama
In yogic terms “prana”
means the vital energy or breath and “ayam” means exercise.
Pranayama thus defines the exercise routines that regulates the in
and out flow of this vital energy called Prana. It explains that
the body, mind and Prana are intricately interwoven. By exercising
control over breathing you can control the subtle Prana inside.
Control of Prana means control of mind. The vibrations of Prana
produce thoughts in the mind and set them in motion. Hence the
various techniques employed in Pranayam are to stabilize the flow
of air thus to achieve the balanced state of mind and emotions.
By controlling the act of
breathing you can efficiently control all the various motions in
the body like circulation of blood, elimination of toxins, regular
flow of energy and nutrition to the tissues and the different
nerve-currents that are running through the body, thereby helps in
healing many diseases. Prana vata also helps balance all other
types of doshas in our physiology. You can easily and quickly
develop the coordination between mind, body and consciousness
through breath-control or the control of Prana.
Thus Bliss Ayurveda physicians
recommend Pranayama as an essential daily lifestyle routine to
everyone to achieve a healthy state of mind and emotions in a
healthy body and to consciously harmonise the individual life with
the cosmic life.
Preparation before the
practice
All breathing exercises are done in empty stomach usually after a
warming up of the body by stretching exercises, sun salutation or
yoga poses. One has to sit in any comfortable meditative posture
and place the back and neck erect. Little deep breathing is
carried out to relax the muscles before this practice. The
inhalation and exhalations are to be performed through the
nostrils.
There are various types of
Pranayama mentioned in ancient vedic texts and Bliss Ayurveda
recommends their practice according to the individual
requirements.
Anulom
Vilom Pranayam
Sit in a
comfortable posture, such as Padmasana ( Lotus Pose) or Sukhasana
( Easy pose ) or even sitting on a straight chair. Keep your back
straight, your breathing normal. Form the Pranayam mudra with the
left hand. Close your right nostril with your right thumb and
exhale slowly through the left. Now breathe in deep and slow. When
your lungs feel full, close the left nostril with your ring and
little fingers and lift the thumb from the right nostril. Exhale
slowly through the right nostril. Next, inhale slowly and deeply
through the right nostril to maximum capacity. Then close the
right nostril with your thumb, lift the fingers off the left
nostril and exhale. This completes one round. Repeat and increase
gradually from 4 rounds to 11 rounds according to your capacity.
Benefits:
Excellent for the nervous system, lungs and heart. Helps reduce
stress, anxiety, nervousness and negative moods like anger,
irritation, depression etc.
Bhastrika
Pranayam
Sit
in a comfortable posture, such as Padmasana (Lotus Pose) or
Sukhasana. Keep your back straight and eyes closed.
Those who are unable to sit in any suitable asana can sit on a
suitable chair, keeping the head and spine erect.
Now form the Gyan Mudra and place your hands on your knees. Exhale
to maximum capacity through both nostrils, and then inhale through
both with full force. Repeat continuously till you feel tired.
Start slowly and speed up gradually. Maintain a rhythmic pattern,
inhalation time should equal exhalation time. And remember when
you breathe in, your lungs should expand- not your belly. Repeat
according to your capacity, 30-40 times.
Benefits:
Supplies maximum prana vayu to the body, removes impurities and
purifies blood, balances all the three doshas- vata, pitta and
kapha. Also fights constipation, low blood pressure and
depression.
Caution:
Those suffering from high blood pressure, heart problems and
migraine should do this pranayama slowly and without force.
Sitali
Pranayma
Sit in a
comfortable meditative posture with your spine straight. This
Pranayama is done through the mouth and not the nostrils. Curl
the tongue and protrude it slightly past the lips. Inhale deeply
and smoothly through the mouth and the tongue. Exhale through the
nose. Continue for five minutes. Then inhale- hold. Pull in the
tongue. Exhale and relax. Repeat nad gradually increase this for 2
times to 6 times according to your capacity.
Benefits:
Soothes and cools the spine , the eyes and ears and activates
the liver and spleen. It regulates the sexual and digestive
energy. Powers of rejuvenation and detoxification are attributed
to this breath when practice regularly.
