Pranayama & Benefits

Nadi shodhana


Pranayama


Nadi shodhana
Bhastrika
Ujjayi

Nadi Shodhana

Steps:

Technique 1: Preparatory practice

Sit in any comfortable meditation posture, preferably siddha/siddha yoni asana or padmassana. (Those who cannot sit in a meditation posture my sit against a wall with the legs outstretched or in a chair which has a straight back) Keep the head and spine upright. Relax the whole body and close the eyes.

Practice yogic breathing for some time

Adopt nasagra mudra with the right hand and place the left hand on the knees in chin or jnana mudra

Close the right nostril with the thumb.

In hale and exhale through the left nostril 5 times.

Be aware of each breath.

After 5 breaths release the pressure of thumb on the right nostril and press the left nostril with the ring finger, blocking the flow of air.

Inhale and exhale through the right nostril 5 times, keeping the respiration rate normal.

Lower the hand and breathe 5 times through both nostrils together.

This is one round.

Practice 5 rounds or for 3 to 5 minutes, making sure that there is no sound as her air passes through the nostrils. After practicing for 15 days go on to technique 2.

Technique 2: Alternate nostril breathing

In this technique the duration of inhalation /exhalation is controlled.

Close and right nostril with the thumb and breathe in through the left nostril.

At the same time count mentally, “1. Om; 2. Om; 3. Om”, until inhalation ends comfortably. This is the basic count.

Breathe deeply with yogic breathing. Do not strain. Close the left nostril with the ring finger, release the pressure of the thumb on the right nostril and while breathing out through the right nostril, simultaneously count, “1 Om: 2, Om; 3, Om. The time for inhalation and exhalation should be equal.

Next, inhale through the right nostril, keeping the same count in the same manner.

At the end of inhalation close the right nostril, counting as before.

This is one round.

Practice 10 rounds.

Benefits:

In nadi shodhana pranayama, due to the deep penetration of prana, the blood receives a larger supply of oxygen than in other types of pranayama The nerves are calmed and purified, and the mind becomes still and lucid.

Its practice keeps the body warm, destroys diseases, gives strength and brings serenity. The vital energy drawn in from the cosmic energy through inhalation, passes close to vital chakras and feeds the glands. The respiratory control center of the brain is stimulated and becomes fresh, clear, and tranquil. The light of intelligence is lit simultaneously in the brain as well as in the mind. This leads to right thinking, and sound Judgement.

Bhramari

Bhraman means walking and Pranayama is Yogic breathing. This is the way through which we practice Yogic breathing or Pranayama, during morning or evening walk. This is included in Sahaj- Pranayama, as Kumbhaka or retention of breath is avoided here. Only Puraka (Inhalation) and Rechaka (Exhalation) are followed in a systematic (slow and steady) manner.

Place: Select a place which is free from dust and smoke. A garden or park is the best place for Bhraman Pranayama.

Time: Morning or evening and obviously not after having food

Steps:

Sit in a suitable yogic posture like Padmasana(lotus pose) or Vajrasana(thunderbolt pose). Cover your ears by pressing the thumbs of both your hands. Place your index fingers on the forehead and let the remaining 3 fingers close your eyes. Inhale through both the nostrils, taking - a real slow deep breath. Exhale through both nostrils and use the throat to make a soft sound, like the buzzing of a bee. Do this 5-10 times.



Do not strain yourself, though. 2 minutes of Anuloma-viloma pranayam before performing bhramari will help you achieve a better concentration.

Benefits:

Besides having a profound effect on ears, nose, eyes and mouth, it enlivens your looks; improves the glamour of the face. Its benefits do not end here - it improves one’s concentration levels, relieves migraine pains, reduces stress and mental agitation, hypertension, and successfully combats and helps prevent many a disease. Practice of Bhramari is beneficial for pregnant women.

Precautions: Practise ‘Brahmari pranayam’ under expert guidance.



Bhastrika

Sit in a comfortable Asana. Breathe in through both the nostrils forcefully, till the lungs are full and diaphragm is stretched. Then breathe out forcefully also, but see that the abdominal cavity does not blow up due to the air breathed in. Depending upon the capacity and health of an individual, this Pranayama can be done in three variable speeds viz. slow speed, moderate speed and at high speed. Individuals with weak lungs and heart should do this at a slow speed while performing Recak and Puraka A healthy individual and one used to doing it, should do it initially at a slow speed and then gradually increase the speed to moderate and then high. This Pranayama should be done for 5 to 10 minutes.

Shiva Sankalpa (Vow) at the time of performing Bhastrika:

While inhaling in the process of doing Bhastrika make a vow and focus in your mind as if all the divine powers, purity, peace and joy, all that is good in the universe around you is entering inside your body and that you are getting filled with the divine powers. Pranayama done with this kind of vow in mind imparts a special benefit to the individual.

Special Notes:


Those suffering from high blood pressure or from any heart disease should not do this Pranayama
While breathing in the abdominal area should not blow up. You have to fill the air in the chest area, i.e. up to diaphragm, so that the part of the chest with its ribs swells
In summer season, reduce the number of repetitions of this Pranayama.
One must do this Pranayama for the duration of three to five minutes every day


Incase both the nostrils do not open on account of ailments like severe cough or sinus etc., for such persons they should first close the right nostril and do respiration (exhalation as well as inhalation) through the left nostril. Then the left nostril should be closed and respiration should be done by the

right nostril. This method of alternate breathing should be continued at the desired speed viz. slow, moderate or fast, till both the nostrils open simultaneously. Then at the end Pranayama should be completed by doing Recak and Pruaka through both Ida and Pingala.

While doing this Pranayama keep both the eyes closed and mentally chant the mantra “OM” throughout the exercise of Pranayama.

Benefits:

Diseases like cold, cough, allergy, asthma, respiratory diseases of all kinds, are cured. Lungs become strong and due to the heart and head getting adequate quantity of pure and fresh air, health is improved. Diseases of the throat like thyroid, tonsils and other ailments of throat are cured.


This Pranayama brings about a proper balance of the three Doshas i.e. Vata, Pitta, and Kapha, and maintains their balance. Blood is purified and the body gets rid of foreign objects and toxins.
Stabilizes Prana and calms mind and helps the upward journey of Prana from Muladhara Chakra (Base Chakra) to Sahsrar Chakra(Cerebral Gland) and helpful in the Kundalini Jagran