Pranayama | Learning
Just learning, so adding it here, kindly refer to an instructor or doctor before starting any practice as I'm not a trained person to share. This is just for learning purposes.
🌬️ Core Pranayama Techniques
1. Nadi Shodhana Pranayama (Alternate Nostril Breathing)
This technique balances the ida (left/lunar/cooling) and pingala (right/solar/heating) energy channels, leading to a calm and focused mind.
How to Do It (Step-by-Step):
Posture: Sit comfortably with a straight spine.
Mudra: Use the Vishnu Mudra with your right hand: curl your index and middle fingers into the palm. Your thumb, ring, and little fingers remain straight.
Start: Close your right nostril with your right thumb. Inhale slowly and deeply through the left nostril.
Hold (Optional): Gently close the left nostril with your ring/little finger. Hold the breath briefly.
Exhale: Release the thumb and exhale slowly and completely through the right nostril.
Inhale: Now, inhale slowly and deeply through the right nostril.
Hold (Optional): Close both nostrils and hold the breath briefly.
Exhale: Release the ring/little finger and exhale slowly and completely through the left nostril.
This completes one full round. Continue for 5–10 rounds.
Primary Benefits:
Calms the nervous system and relieves stress/anxiety.
Purifies the nadis (energy channels).
Improves focus, concentration, and mental clarity.
Balances the left and right hemispheres of the brain.
Best Time of Day:
Morning (Empty Stomach): Ideal time for purifying and balancing the system before the day begins.
Who Should Avoid:
Anyone with severe cold, flu, or nasal blockages (until cleared).
People with hypertension or heart disease should avoid or significantly reduce the duration of the breath retention (Kumbhaka).
Precautions & When Not to Do It:
Do not force the breath. Keep the breathing slow, smooth, and silent.
If you feel dizzy or uncomfortable, stop immediately and revert to normal breathing.
2. Kapalabhati Pranayama (Skull Shining Breath)
A cleansing and energizing technique that involves a rapid, forceful exhalation and a passive inhalation. It is more accurately a Kriya (cleansing technique) than just Pranayama.
How to Do It (Step-by-Step):
Posture: Sit comfortably with a straight spine and relaxed shoulders.
Start: Take a deep, passive inhalation.
Exhale: Exhale forcefully and rapidly through both nostrils by contracting the lower abdominal muscles sharply (pulling the belly button in towards the spine).
Inhale: The inhalation is passive, automatic, and shallow, occurring immediately after the forceful exhale as the abdomen relaxes.
Rounds: Start with 20–30 quick breaths. Rest and take a few normal breaths. Repeat for 3 rounds.
Pace: Begin slowly (about one cycle every 1-2 seconds) and increase the pace gradually as you gain practice.
Primary Benefits:
Cleanses the respiratory system and sinuses.
Energizes the body and mind (a quick "pick-me-up").
Strengthens the abdominal muscles and internal organs.
Improves blood circulation.
Best Time of Day:
Morning: It is a stimulating practice and should be done on an empty stomach.
Who Should Avoid:
People with heart disease, high blood pressure, vertigo, epilepsy, hernia, gastric ulcer, or a detached retina.
Women who are pregnant or on the heavy days of their menstrual cycle.
Anyone who has recently undergone abdominal surgery.
Precautions & When Not to Do It:
Focus only on the exhalation; the inhalation must be passive.
Stop if you experience pain, headache, dizziness, or hyperventilation.
3. Bhastrika Pranayama (Bellows Breath)
A highly invigorating and heating technique similar to Kapalabhati, but both the inhalation and exhalation are forceful.
How to Do It (Step-by-Step):
Posture: Sit comfortably with a straight spine.
Start: Take a full, deep breath.
Breathing: Inhale and exhale rapidly and powerfully through both nostrils, making a sound like a bellows.
Mechanism: The abdomen and chest expand fully on the inhalation and contract fully on the exhalation.
Rounds: Perform 10-20 cycles and then rest. This is one round. Start with one round.
Primary Benefits:
Heats the body (helpful in cold weather).
Increases oxygen supply to the blood.
Tones the nervous system.
Burns toxins and excess phlegm.
Best Time of Day:
Morning: Should be performed on an empty stomach. Avoid in the evening as it is very stimulating.
Who Should Avoid:
People with severe high blood pressure, heart disease, glaucoma, vertigo, or fever.
Women who are pregnant or menstruating.
Anyone with an active ulcer or recent abdominal surgery.
Precautions & When Not to Do It:
If you have low blood pressure, start with a slow pace.
Never practice to the point of exhaustion. Stop immediately if you feel dizzy or lightheaded.
4. Ujjayi Pranayama (Victorious/Ocean Breath)
A soothing and heating technique performed by partially closing the throat (glottis) to create an audible, ocean-like sound during both inhalation and exhalation.
How to Do It (Step-by-Step):
Posture: Sit comfortably or lie down. Ujjayi is often done during Asana practice.
Focus: Imagine you are fogging up a mirror, but keep your mouth closed.
Sound: Contract the muscles in the back of your throat (glottis) gently so that the breath makes a soft, hissing sound (like the ocean) on both the inhale and exhale.
Breathing: Breathe deeply, allowing the breath to fill and empty the lungs completely. The sound should come from the throat, not the nose.
Rhythm: Keep the inhalation and exhalation equal in duration ($1:1$ ratio).
Primary Benefits:
Soothes the mind and reduces irritability.
Builds internal heat (Agni) to warm the body and purify the subtle system.
Helps to regulate the thyroid and endocrine glands.
Increases the concentration of $\text{CO}_2$ in the blood, calming the nervous system.
Best Time of Day:
Anytime, as it is often integrated with Asana practice. It is also a wonderful preparatory practice for meditation.
Who Should Avoid:
Avoid forceful practice if you have very low blood pressure.
People with acute ear pain should practice very gently.
Precautions & When Not to Do It:
The sound should be a whisper, not a roar. The throat should feel relaxed, not strained.
If you feel breathless, slow down the duration of your breath.
5. Sitali/Sitkari Pranayama (Cooling Breaths)
These are two variations of a cooling, relaxing technique. Sitali uses a rolled tongue; Sitkari uses the teeth.
How to Do It (Step-by-Step - Sitali):
Posture: Sit comfortably with a straight spine.
Inhale: Curl your tongue lengthwise (like a straw) and extend it slightly outside your lips. Inhale slowly through the straw-like tongue.
Hold: Retract the tongue and close your mouth. Hold the breath briefly.
Exhale: Exhale slowly and completely through your nose.
How to Do It (Step-by-Step - Sitkari):
Inhale: Gently clench your teeth together and separate your lips, forming an "O." Inhale slowly through the gaps between your teeth, making a hissing sound.
Hold: Close your mouth and hold the breath briefly.
Exhale: Exhale slowly and completely through your nose.
Primary Benefits:
Cools the body and mind (excellent for summer/hot climates).
Helps control hunger and thirst.
Calms the nervous system and reduces emotional heat (anger, frustration).
Best Time of Day:
During hot weather or anytime you feel overheated, angry, or anxious.
Who Should Avoid:
People with chronic constipation, low blood pressure, or asthma (practice gently).
Those with sensitive teeth, dentures, or cold sensitivity may prefer Sitali over Sitkari.
Precautions & When Not to Do It:
Do not practice in a cold environment or when you feel cold.
If you have a cold or cough, skip this practice.
General Precautions for ALL Pranayama:
Empty Stomach: Always practice Pranayama on an empty stomach. Wait at least 3-4 hours after a heavy meal or 1 hour after a light snack.
Comfort: Wear loose, comfortable clothing and practice in a clean, well-ventilated, quiet space.
Spine: Maintain an erect spine and relaxed shoulders. Slouching restricts the breath.
No Strain: The breath should be smooth and effortless. Never strain or force the breath, especially during retention.
Gradual Practice: Start with short durations and few repetitions. Increase the duration and complexity (Kumbhaka/retention) only as your practice matures.
Teacher Guidance: For advanced techniques (like deep Kumbhaka or Moola Bandha), seek guidance from an experienced instructor.
Comments
Post a Comment