Pranayama:Breathing Techniques, Procedure
1. Bhastrika Pranayama
Procedure : Sit in a comfortable Asana. Breathe in through both the nostrils, till the lungs are full and diaphragm is stretched. Then breathe out gently. Take deep breaths and then completely breathe out.
Duration : 2 minutes atleast. 5 mins max.
Benefits : Heart, Lungs, Brain, Depression, Headache, Migraine, Paralysis, Neural System, Aabha Tej, Obesity, Constipation, Gastric, Acidity, Croesus (liver), hepatitis B, uterus, diabetes, stomach problems, cholesterol, allergic Problems, Asthma, Snoring, Concentration, and even Cancer and AIDS.
Procedure : Kapalbhati Pranayama consists of short, powerful exhales and passive inhales. Push air forcefully out. Stomach will itself go in.
Duration : Start with 30 times or 1 min. increase upto 5 mins min. upto 10 minutes max.
Benefits : Increases aabha and tej. Helps in obesity, constipation, gastric, acidity, Croesus(liver), hepatitis B, uterus, diabetes, stomach problems, cholesterol, allergic problems, asthma, snoring, concentration, and even cancer and AIDS.
Tips : Heart and High Blood pressure patients , and weak people should do it slowly.
Procedure : Breathe air out, touch chin to chest, squeeze stomach completely and hold for a while. then release chin, breathe in slowly. Repeat the process.
Duration : Beginners should perform Bahya Pranayama 3 to 5 times. Advanced practitioners can do 11 repetitions.However, in the winter, advance practitioners can do up to 21 repetitions.
Benefits : Good for hernia, stomach ailments, uterus prolapse and all urinary and prostate problems. Channels the energy of the root lock hernia .
Tips :People with hypertension and heart problem should avoid performing Bahya Pranayama.
Procedure : Hold your right nasal with thumb, breathe in from left. Now open right nasal and close left nasal with middle and ring finger and breathe out from right nasal. Now breathe in from right nasal. Now close right nasal and open left and breathe out and in from left nasal. and so on.
Duration: Atleast 10 minutes.
Benefits : Heart, high BP, heart blockage, vat-cuf-pit, arthritis, cartilage, bent ligaments, sinual fluid reduced, parkinson, paralysis, neural related, depression, migraine pain, asthma, sinus, allergy.
Tips :Breathe into lungs not to stomach. no organ in stomach absorb oxygen. Do not hurry. Do it slowly.
Bharamari Pranayama
Procedure : Close ears with thumb, index finger on forehead, and rest three on base of nose touching eyes. Breathe in. And now breathe out through nose while humming like a bee.
Duration : 10 minutes.
Benefits : Concentrating on the center of the eyebrows (ajna chakra) visualize light in the center. Good for sinus problem, hypertension, heart blockage, etc. Vibrations created by humming destroys negative energy, reduces stress/tension, depression, fears and doubts. Feel that your body, mind and soul are radiating with light.
Udgeeth Pranayama
Procedure : Inhalation and exhalation should be long, slow, soft and subtle. Inhale slowly and when ready to exhale, chant Om slowly and steadily. With practice, lengthen each breath to one-minute, that is, to say inhalation and exhalation should total one-minute of time. Visualize the breath entering and moving inside the body.
Duration : 10 minutes.
Benefits : Good for insomnia and for deepening the quality of sleep and relieving bad dreams. Helps the mind to become one-pointed and facilitate the practice of conscious sleep (Yoga Nidra).
Procedure : Close your eyes and sit quitely. Breathe in naturally.
Duration : 2-3 mins or more.
Purpose: Spiritual development and to widen your perspective so that you begin to realise the One In All and the All In One - the constant universal vibration AUM/OM, which is found in every single minutest atom
Benefits : meditation.
Your body is like the wick of a candle and the mind is like the glow all around it. ‘Prana’ is the vital energy needed by our physical and subtle layers, without which the body would perish. It is the prana or life force in us that nourishes the mind and keeps the body alive. ‘Prana’ refers to the universal life force and ‘Ayama’ means to regulate or lengthen. Pranayama means working in the dimension of prana.
The prana creates an aura around the body. It flows through thousands of subtle energy channels called ‘nadis’ and energy centers called ‘chakras’. The quantity and quality of prana and the way it flows through the nadis and chakras determines one’s state of mind. If the prana level is high and its flow is continuous, smooth and steady, the mind remains calm, positive and enthusiastic. However, due to lack of knowledge and attention to one’s breath, the nadis and chakras in the average person may be partially or fully blocked leading to jerky and broken flow. As a result, one experiences increased worries, fear, uncertainty, tensions, conflict and other negative qualities. Every problem first generates in the subtle and then surfaces on the physical level. Sickness shows up in your prana (Pranic Body) much before you get sick physically
Benefits of regular practice of pranayama
Increases and enhances the quantity and quality of prana
Clears blocked nadis and chakras. Clears the whole energy around you, expands your aura and heightens the spirit
Makes one energetic, enthusiastic and positive
Brings harmony between the body, mind, and spirit, making one physically, mentally and spiritually strong. It brings clarity to the mind and good health to the body
Meditation and Pranayama Techniques to Relax at the Office
Bring the attention to your body
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The body is always in the present moment, so when we focus on it, the mind will quiet. Start by sitting comfortably and closing your eyes.
Relax your shoulders, and place your hands on your lap. Take a few deep breaths, and allow your body to relax with each exhale. Start rotating your awareness within your body starting with your toes, and begin to imagine a wave of relaxation moving slowly up your legs all the way to the hips.
Then, bring your awareness to your fingers, and imagine a wave of relaxation moving up through your hands all the way to your shoulders. Allow your belly to relax, and feel your breath moving your chest and stomach. Relax your back muscles, your neck muscles, and your head.
Finally, let go of any tension in your facial muscles and jaw. Observe your body, and move the wave of relaxation where it's mostly needed.
Continue for 5 to 10 minutes before resuming your tasks.
Try triangle breathing
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Triangle breathing will calm your mind and balance your body. If you find yourself in a heated moment, you can focus on this technique no matter where you are.
To start, inhale and exhale once fully. On the next breath, count the length of your inhale. Then, as you continue to breathe, use that same count duration to inhale, hold, and exhale. For example, if your count is 4, you will inhale for 4 counts, hold for 4 counts, and exhale for 4 counts.
Draw this triangle with your breath for few rounds. If you feel comfortable, slowly increase the size of your triangle with one count at a time. If you feel yourself getting out of breath, return to the previous count.
Concentrate on this triangle breathing for at least 3 to 5 minutes, and even longer if you feel comfortable. Return to your normal breath for few rounds before finishing the exercise.