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== OBJECTIVES ==
After studying this lesson, you will be able to :
• explain the terms Asana and Pranayama;
• list the types of Asana and Pranayama;
• describe the objectives and benefits of Asana and Pranayama;
and
• adopt the correct procedure for undertaking Asana and
Pranayama.
== 3.4 PRANAYAMA ==
Prana means ‘energy’ and Ayama is ‘to regulate’. Pranayama is
the practice by which one can regulates the vital energy.
Pranayama helps to make the breath slow and rhythmic. When
the breath slows down, mind becomes calm. It is the practice of
using the breath to soothe the fluctuations of ‘chitta’ or the active
thinking mind.
Benefits of Pranayama
• It improves blood circulation
• It relaxes the body and mind
• It improves your concentration skills
• It releases anxiety
• It improves the lung capacity
== 3.5 TYPES OF PRANAYAMA ==
There are four types of Pranayama:
I. Vitalizing Pranayama: Kapalabhati is one of the yoga
vitalizing prnayama. 'Kapalbhati' means 'shining forehead' in
sanskrit.
Benefits:
• It removes carbon-dioxide from your body,
• Makes you feel fresh, oxygenated and vitalized.
II. Balancing Pranayama: Nadi Shuddhi pranayama is a
blancing pranayama using alternate nostril breathing. Shuddhi means ‘to purify’. The practice balances the flow of breath
through both the right and left nostrils.
Benefits
• The deeper breathing enriches the blood with oxygen.
• This pranayama strengthens the respiratory system and
balances the nervous system.
• It helps to relieve nervousness and headaches.
III. Cooling Pranayama: Chandra Anluloma Viloma Pranayama
is a cooling Prnayama. It is done in which both inhalation
and exhalation is done through left nostril adopting Nasika
Mudra.
Benefits
• It helps in cooling down the body
• It is beneficial for anxiety and mental tension
• It will help to calm down the mind
• It is not advisable to practice in winter
IV. Laya or Silencing Pranayama - Bhramari is a Laya or
Silencing Pranayama. This Pranyama helps to reduce stress and
anger and brings calmness and silence within you. Bhramari is derived from
Bhramara which means a
'black humming bee'. In this
pranayama, the practitioner
makes the sound which
resembles the buzzing sound of
a black bee which brings
calmness and silencing of
mind.
Benefits
• It helps to reduce anger.
• It helps in improving concentration
and memory.
After studying this lesson, you will be able to :
• explain the terms Asana and Pranayama;
• list the types of Asana and Pranayama;
• describe the objectives and benefits of Asana and Pranayama;
and
• adopt the correct procedure for undertaking Asana and
Pranayama.
== 3.4 PRANAYAMA ==
Prana means ‘energy’ and Ayama is ‘to regulate’. Pranayama is
the practice by which one can regulates the vital energy.
Pranayama helps to make the breath slow and rhythmic. When
the breath slows down, mind becomes calm. It is the practice of
using the breath to soothe the fluctuations of ‘chitta’ or the active
thinking mind.
Benefits of Pranayama
• It improves blood circulation
• It relaxes the body and mind
• It improves your concentration skills
• It releases anxiety
• It improves the lung capacity
== 3.5 TYPES OF PRANAYAMA ==
There are four types of Pranayama:
I. Vitalizing Pranayama: Kapalabhati is one of the yoga
vitalizing prnayama. 'Kapalbhati' means 'shining forehead' in
sanskrit.
Benefits:
• It removes carbon-dioxide from your body,
• Makes you feel fresh, oxygenated and vitalized.
II. Balancing Pranayama: Nadi Shuddhi pranayama is a
blancing pranayama using alternate nostril breathing. Shuddhi means ‘to purify’. The practice balances the flow of breath
through both the right and left nostrils.
Benefits
• The deeper breathing enriches the blood with oxygen.
• This pranayama strengthens the respiratory system and
balances the nervous system.
• It helps to relieve nervousness and headaches.
III. Cooling Pranayama: Chandra Anluloma Viloma Pranayama
is a cooling Prnayama. It is done in which both inhalation
and exhalation is done through left nostril adopting Nasika
Mudra.
Benefits
• It helps in cooling down the body
• It is beneficial for anxiety and mental tension
• It will help to calm down the mind
• It is not advisable to practice in winter
IV. Laya or Silencing Pranayama - Bhramari is a Laya or
Silencing Pranayama. This Pranyama helps to reduce stress and
anger and brings calmness and silence within you. Bhramari is derived from
Bhramara which means a
'black humming bee'. In this
pranayama, the practitioner
makes the sound which
resembles the buzzing sound of
a black bee which brings
calmness and silencing of
mind.
Benefits
• It helps to reduce anger.
• It helps in improving concentration
and memory.