Pranayama

All about Pranayama

Pranayama is control over the breath. While it is a complete exercise by itself, it also augments the journey of a Yogi in his spiritual path by acting as a catalyst. It helps identify the three vital Nadis (Sushumna, Ida and Pingala) and strengthens them which is crucial in accessing the Chakras. Constant practice of Pranayama leads to activation of primary Chakra called Muladhara Chakra (Base Chakra) in the initial stages. As the practice gets more advanced, a Yogi will start to feel the existence of Ida and Pingala Nadis which are rooted in Muladhara. Further progress leads to realisation of its actual scope and the practitioner gets to feel them as being an aerial column running all the way upward till the back of nostrils. At this Vishuddhi Chakra (Throat Chakra), these two Nadis merge with Sushumna Nadi, the primary nadi flanking Ida and Pingala by its sides all the way from Muladhara.

Thus, without Pranayama, it is very difficult to advance in Yoga and realise the upper Chakras. After getting initiated into Yoga by a Guru and after gaining mastery (Siddhi) over Asana (postures), the practitioner should be initiated into Pranayama. While there are many types of Pranayama being adopted depending on their usage, for spiritual progress one should focus only on Surya, Chandra and Nadishodhana Pranayama.

During the childhood, body requires more energy and more oxygen for physical growth. A child needs more food and more physical activities to help growth. During this time, the rate of respiration increases to provide for digestion and burn energy. By the age of 25 or 30 when physical growth reduces, the respiratory organs get well accustomed to maintain 12 to 20 breath cycles per minute. An advanced Pranayama practitioner can regulate the breathing to only one or two counts. In Sandhyavandana, two repetition of Gayatri Mantra per breath is considered as benchmark for the first step of Sadhana which takes 30 seconds approximately.

Advanced Pranayama

After getting the basics of breath control mastered, Yogi should focus on slowing down the process of breathing by gradually increasing the duration of every inhale, exhale and retention. This also help realisation of Ida and Pingala Nadis, also called Sun and Moon Nadis. Further practice strengthens these two Nadis, thereby getting access to Sushumna Nadi and Ajna Chakra, the third eye. Once Prana is firmed placed at Ajna Chakra, a practitioner would gain control of almost all the body functions. Almost all the activities associated with Pranayama like alternate nostril breathing, abdominal breathing and movement of Muladhara muscles become automatic and Yogi would do all this subconsciously without any effort. This way his Pranayama itself would become his normal breathing pattern. From here on, it will be easy for him to reach Brahmi Sthiti, a state of eternal happiness from where nobody would like to return. 

 

That is the magic of Ajna Chakra activation. As the name suggests, it literally instructs the mind and Nadis. Subconsciously, the mind remains concentrated on the centre of eye brows and Nadis do the alternate breathing by themselves to maintain a balanced warmth. Even in the sleep, abdominal and pelvic floor muscles are properly regulated. This will enable deep sleep, a state of dreamless sleep devoid of any perturbance. In this state, Ajna Chakra is deactivated and Prana flows downward to be seated in the heart. 

Pranayama – Prerequisites

Asana

Choose any Asana, preferably Padmasana, to sit upright comfortably with upward palms resting on the thighs in Jnana Mudra. Concentrate on any of the six Chakras or any spot on the spine. Advanced Yogi will be able to focus on the centre of eye brows as well as alternatively on all the six chakras.

Muladhara Bandha

It is a yogic technique of contracting and relaxing of pelvic floor muscles. It forms a soft but firm base for the spine, strengthen the core and prevents semen flowing downwards, converts it into vital energy that moves further upward in Sushumna Nadi. It involves muscles above and in between the anus and testicles. Constriction of it will lift the muscles upward and it feels like the hip being lifted effortlessly a bit above the ground. Relaxation gives its opposite effect. It is best felt while stopping and letting out urination midstream. 

Uddiyana Bandha

This involves inward contraction of the abdominal muscles towards the spine and rib cage after a full exhalation and inflation of same muscles during inhalation. This enhances the room for movement of lungs thereby increasing the intake of air and efficient exhalation.

Jalandhra Bandha

Bend head forward and downward as if it is resting on the front-neck without bending the neck. In this pose, chin would almost touch the This will close the Indra Yoni, an opening for Prana Vayu to pass on to and from the heart and head.

Hand posture

To close the nostrils, always use right hand with thumb finger closing the right nostril and with middle and ring fingers closing the left one. Fold in the forefinger while little finger remains stretched out. 

Duration:

One count of Inhaling, four counts of Retention, two counts Exhaling and two counts of Retention is ideal for any type of Pranayama. 

Number of repetition:

Start the practice by five to ten repetitions. It not advisable to go beyond ten as it causes exhaustion and a longer rest may be required. The more Pranayama become slow the more will be its benefit. Quality of Pranayama is always measured by its slowness and never by counts. Therefore, always try to slow down and bring rhythm. 

Inhaling

While inhaling chest stretches out, stomach inflates with pelvic muscles relaxed. This would feel like an inflated balloon. The backbone stretches upward by an inch or two with spine, neck and head held firm and straight.

Exhaling

During exhale, chest constricts, stomach deflates with relaxation of Mula Bandha feeling as if belly touches backbone. The backbone constricts downward by an inch or two with spine, neck and head held firm and straight.

Retention

After one count of inhaling engage the Muladhara and Jalandhara lock and retain breath inside for four counts. Then releasing both locks slowly, exhale by two counts. After emptying completely, engage both locks, hold breath for two counts and inhale slowly for one count while releasing the lock. During retention, there will be no movement including that of breath in the whole body, all activities coming to a standstill.

Mantra

It is always beneficial to recite a mantra during the practice. Mantra is a secret powerful tool and acts as a catalyst. As the name suggests, मननात् त्रायते इति मंत्रः - it protects one who practice it. A short one which is easy to pronounce and repeat like Hare Rama, Hare Krishna, Om Namo Vasudevaya, Om Namah Shivaya can be chanted in mind while doing any type of Asana, Pranayama or in meditation. In Hinduism, Mantra is highly revered and placed sacred. Traditionally, these mantras are practiced only after proper initiation by way of Upadesha from a Guru to pre-empt any possible ill effects or misuse. 

Types of Pranayama:

Surya Nadi Pranayama

Inhale for one count and close the right nostril by thumb. Exhale for two counts from left till the air is completely emptied. Apply Muladhara and Jalandhara locks and retain for two counts. Release both locks and Inhale through the right nostril for one count. Apply the locks and retain by closing both nostrils for four counts. Release the locks and exhale from left for two counts. 

Chandra Nadi Pranayama

Inhale for one count and close the left nostril by middle and ring fingers. Exhale for two counts from right till the air is completely emptied. Apply Muladhara and Jalandhara locks and retain for two counts. Release both locks and Inhale through the left nostril for one count. Apply the locks and retain by closing both nostrils for four counts. Release the locks and exhale from left for two counts. 

Anuloma Viloma Pranayama

Also called Nadishodhana Pranayama (Alternate Breathing) is a pranayama technique used to cleanse the Nadis, especially at the tips i.e., the throat region. Inhale for one count, close the left nostril and exhale from right. Hold for two counts, inhale from right and hold for four counts. Exhale for two counts from left and hold for two counts. Hold for two counts and inhale for one count from left. Hold for two counts and exhale from right. Again, hold for two counts and inhale from right and continue the same process. Repeat the same two or three times.