Pranayama Benefits for Physical Health
What is Pranayama?
Pranayam is an important anga of 'Ashtang Yoga'. The meaning of Pranayam is pran + ayam i.e. withholding or spreading of breath. As we have studied earlier. To do dispersion in the motion of inhaling and exhaling is pranayam. Pranayam is the Yougic study of breathing.
By means of Pranayam the irregular breathing is controlled and made rhythmic. It has positive impression over the physical energy area (Sphere).
Over and above the mental instabily gets rid - of and there is an increase in concentration, remembering power, decisive power and constructive power.
But, before studying Pranayam, the accomplisher or a student must have the complete knowledge of the human respiratory system. One has to study specific alertness and scruting along with proper guidance.
This is the reason why it has been stated in Hathyog Pradeepica that
This means that, all the diseases of human body get rid of with proper study of pranayam but improper study with all the diseases are created.
In olden Shastras it is stated that a lion can be controlled by Pranayam, but untact ful and wrong study is like riding over the mad elephant.
The form of Pranayam
According to Maharshi Patanjali there are four forms of pranayam as follows:
Poorak - in which the breath is taken into the lungs.
Kumbhak - Breath is with-held in the body. It is also called as Antar kumbhak.
Rechak - To exhale the breath from the lungs.
Bahyakumbhak- The breath is withheld outside the body. It means the breath is taken completely outside the lungs and with-held (to empty the lungs).
Cautions for Pranayam
The practice of Pranayam should always be done with empty stomach.
The practice should be done in open, clean and pollution free atmosphere.
Peaceful and lonely place should be selected.
Early morning time is the best.
Practice of Pranayam, if done after physical cleanliness and the bath, is advantageous.
In Pranayam, the use of one's eye-sight, mudra, bandh or asana is done in proper proportions as per the requirements.
In the initial practice, an individual should do kumbhak as per capacity.
For Pranayam, the use of asanas like padmasana, siddhasana, swastikasna, vajrasana or sukhasana is proper.
Purpose of pranayama
In Shastra, we find the descriptions regarding the benefits of Pranayam. But, according to the Ashtang Yoga of Maharshi Patanjali its purpose is specific. In the Sutra explaining the purpose of Pranayam.
It means, because of Pranayam covering of ignorance in lessened or it gets rid of. The covering spread over the intelligence goes off and because of it, the physical faults (drawbacks) and in addition the mental deterioration like attachment and jealousy also are removed. An individual's polite - etiquette awakens.
1. Sooryabhedan Pranayam
Sit in siddhasana, pandrnasana or sukhasana.
Keep the left hand on the left knee in gyanmundra. Press the first two fingers of right hand in the root of right thumb. Keep the third finger (anarnika) and the last finger (kanishthika) straight. This is Pranav Mudra. In pranav mudra close the left nostril with anamika. Breath in with right nostril, as much as possible. Now close the right nostril with the thumb.
Then have Jalandhar bandh and do antarakumbhak as long as possible.
At the end, release the Jalandharbandh and keeping the right nostril closed, breath out with left nostril completely and perform rechak.
In Sooryabhedan Pranayam, the action of breathing always starts with right nostril. In shastras, the right nostril is called as sooryanadi or pinglanadi or purushnadi.
Repetitions
In the beginning one can do 12 repetitions. Gradually one can reach up to 36 repetitions.
Benefits
Purifies the muscles of the face. Mind is purified.
Sinus disease of the nostril gets rid-of
Sometimes there is sweating in the roots of hair. This is a good sign.
The worms of intestine are destructed.
Cough and gas troubles are removed. Body can tolerate the cold.
For low blood pressure-patients this pranayam is very miraculous.
The vices like yearning and anger are controlled.
It takes pram tattva up to sushumnanadi and becomes helpful to awake the power of kundalini.
2. Chandrabhedan Pranayam
In Chandrabhedan pranayam, breathing action is totally opposite to that of sooryabedan pranayam
Methods
Sit in siddhasan, padmasan or sukhasan position. Keep the left hand on the left knee in gyanmundra.
Perform Pranav Mudra with right hand and close right nostril i.e. sooryanadi with the thumb and inhale completely with left nostril.
Perform Jalandhar bandh and have anta ralaimbhak. With hold the breath as per the tolerance capacity.
Then, release the jalandhar bandh and keeping the left nostril closed, enhale the breath completely through the right nostril.
In Chandrabhedan Pranayam, the action of breathing always starts with left nostril. n Shastras, the left nostril is called as chandranadi or Idanadi or Strinadi.
Repetitions
In the beginning one can do 12 repetitions. Gradually one can reach up to 36 repetitions.
Benefits
The muscles of the head get rest.
The diseases of acidity and those of the nostrils get rid-of. The unnecessary heat of the body is removed.
For high blood pressure patients this is the best pranayam.
The vices like fear and weakness temperaments disappear.
Makes an individual peace minded, compromising and practical.
It takes the pran tattva up to sushumna nadi and becomes helpful to awake the power of kundalini.
3. Anulom - Vilom Pranayam (Nadi- Shodhan Pranayam)
Sit in padmasana, siddhasana or any meditation asana.
Keep the left hand on the left knee in gyanmundra.
Perform pranav mudra with right hand.
Now, close the right nostril with the help of the thumb and inhale the breath through the left nostril slowly and deeply. Then, close the left nostril, with anamika and kanishthika fingers and taking the chin towards the throat depression, perform the jalandhar bandh and withhold the breath inside.
After withholding the breath as per capacity, release the deep breath through the right nostril slowly and uniformly.
After completing the release of the breath i.e. rechak, breath in with the right nostril slowly and close the right nostril with the thumb.
After with-holding the breath as per the capacity, release it through the right nostril slowly.
Thus, it is one complete repetition of Anulom - Vilom Pranayam.
Repetitions
In the beginning one should practice with five repetitions. Along-with the practice one can increase the number of repetitions.
Always start practicing poorak with the left nostril.
After poorak, perform rechak with the other nostril.
In no situation both the nostrils should be kept open at a time.
Benefits
Every cell gets the oxygen in enough quantity
It controls high B. P.
It creates balance of Panch-Pran in the body.
The deterioration of the defects of gas, acidity and cough get rid-of
Concentration, remembrance power, decisive power and self confidence are increased.
Keeps the mind peaceful and balanced.
Right and left minds are equally developed..
4. Bhastrika Pranayam
Sit tension free in padmasan position.
Keeping the mouth and eyes closed breath in and breath out with the speed like the blow-pipe of blacksmith.
Thus, do continuously the action of inhaling and exhaling. When the body gets tired, use pranav mundra and inhale deeply in slow motion with right nostril, i.e. do poorak.
Then close both the nostrils, perform Jalandhar bandh and with-hold the breath i.e. do Antar Kumbhak.
After that, exhale (Rechak) the breath uniformly and slowly with left nostril.
Repetitions
In the beginning practice for three repetitions and then while progressing go on increasing the repetitions.
Main Points
There is no specification even in Hathyog pradeepika, as to how many times the actions of speedy inhaling and exhaling should be done, but in some of the researches it has been stated that speedy inhaling and exhaling can be done for thirty times.
Never do antara kumbhak without Jalandhar bandh, because, otherwise it is harmful.
Benefits
Digestion power becomes active.
Increases the breathing capacity.
Throat swelling goes off
One gets relief in the disease like asthma.
The diseases of gas, acidity and cough gradually get rid-of
It is helpful in removing the artery blockage of the heart.
All the diseases of respiratory system get rid-of.
Lungs and heart become strong.
5. Sheetli Pranayam
Sit in padmasana or sukhasana. Keep both the hands on the knees, if necessary in jean mudra.
Bring the tongue a little out of the mouth. Make the tongue round like the string of rubber or whistle.
Inhale slowly through the whistle of the tongue with pleasant voice.
With-hold the breath inside as per the capacity.
Then exhale through both the nostrils.
Points to bear in mind
While inhaling allow the breath to pass through the rounded tongue.
It is essential to keep the mouth closed.
Jalandhar bandh and Mulbandh can be performed as and when required.
Sheetli Pranayam is an action like the breathing of a snake.
Repetitions
Do 24 to 36 repetitions daily. In summer the repetitions can be increased. In winter an individual having cough should not perform more repetitions.
Benefits
Gives cooling effect to the body. Thirst goes off.
Removes the disease of the throat and the spleen.
Removes indigestion and the acidity diseases.
Removes old fever and purifies the blood.
6. Sheetkari Pranayam
Sit in padmasan or sukhasan.
Bend the tongue in such a way that it touches the palate.
Keep the teeth fixed and touching.
Breath in through the mouth with a voice.
With-hold the breath as possible as you can. One can perform Jalandhar bandh also.
Exhale slowly with both the nostrils.
Points to bear in mind
Whenever you inhale, the noise shall resemble like "Si " or "Sit".
Keep both the jaws fixed and keep both the lips open.
Those who are suffering often from cold, cough and tonsils should not do this pranayam.
Benefits
This pranayam also creates the cold.
Removes effectively the acidity diseases.
When you are thirsty and are not in a position to get water then performing of this pranayam will help in quenching your thirst.
Repetitions
In simmer more than 24 repetitions can be performed. In winter this pranayam should be performed for the sake of practice.
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