Difference between revisions of "Pranayama (प्राणायामः)"
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* It releases anxiety | * It releases anxiety | ||
* It improves lung capacity<ref name=":0" /> | * It improves lung capacity<ref name=":0" /> | ||
| + | More importantly, Pranayama helps develop the capacity and fitness for holding focus in the matter of practicing dharanas. Because mind and Prana are mutually agitative; mind's agitation agitates Prana while Prana's agitation agitates the mind. Thus, stabilizing the Prana facilitates mind's ability to concentrate.<ref name=":1">Swami Veda Bharati (2001), Yoga Sutras of Patanjali (Volume II Sadhana Pada), Delhi: Motilal Banarsidass Publishers Private Limited.</ref> | ||
== प्राणायामस्य प्रकाराः ॥ Types of Pranayama == | == प्राणायामस्य प्रकाराः ॥ Types of Pranayama == | ||
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* Thus relaxed and eased, the Shvasa (in-breath) and Prashvasa (out-breath) would flow smoothly and not with the more common uncontrolled rhythms. | * Thus relaxed and eased, the Shvasa (in-breath) and Prashvasa (out-breath) would flow smoothly and not with the more common uncontrolled rhythms. | ||
* When the smooth rhythmic flow of inhalation and exhalation has been accomplished, then retension may be practised. | * When the smooth rhythmic flow of inhalation and exhalation has been accomplished, then retension may be practised. | ||
| − | * Initially, Puraka (in-breath), rechaka (out-breath) and Kumbhaka (retention) together constitute | + | * Initially, Puraka (in-breath), rechaka (out-breath) and Kumbhaka (retention) together constitute Pranayama.<ref name=":1" /> |
The Yoga Sutra states, | The Yoga Sutra states, | ||
| − | बाह्याभ्यन्तरस्तम्भवृत्तिः देशकालसंख्याभिः परिदृष्टो दीर्घसूक्ष्मः ॥५०॥<ref>Patanjala Yoga Darshana, [https://sa.wikisource.org/wiki/%E0%A4%AA%E0%A4%BE%E0%A4%A4%E0%A4%9E%E0%A5%8D%E0%A4%9C%E0%A4%B2%E0%A4%AF%E0%A5%8B%E0%A4%97%E0%A4%A6%E0%A4%B0%E0%A5%8D%E0%A4%B6%E0%A4%A8%E0%A4%AE%E0%A5%8D_-_%E0%A4%B5%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8%E0%A4%AD%E0%A4%BE%E0%A4%B7%E0%A5%8D%E0%A4%AF%E0%A4%B8%E0%A4%AE%E0%A5%87%E0%A4%A4%E0%A4%AE%E0%A5%8D/%E0%A4%AA%E0%A4%BE%E0%A4%A6%E0%A4%83_%E0%A5%A8 Pada 2 (Sadhana Pada)]</ref> | + | बाह्याभ्यन्तरस्तम्भवृत्तिः देशकालसंख्याभिः परिदृष्टो दीर्घसूक्ष्मः ॥५०॥<ref name=":2">Patanjala Yoga Darshana, [https://sa.wikisource.org/wiki/%E0%A4%AA%E0%A4%BE%E0%A4%A4%E0%A4%9E%E0%A5%8D%E0%A4%9C%E0%A4%B2%E0%A4%AF%E0%A5%8B%E0%A4%97%E0%A4%A6%E0%A4%B0%E0%A5%8D%E0%A4%B6%E0%A4%A8%E0%A4%AE%E0%A5%8D_-_%E0%A4%B5%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8%E0%A4%AD%E0%A4%BE%E0%A4%B7%E0%A5%8D%E0%A4%AF%E0%A4%B8%E0%A4%AE%E0%A5%87%E0%A4%A4%E0%A4%AE%E0%A5%8D/%E0%A4%AA%E0%A4%BE%E0%A4%A6%E0%A4%83_%E0%A5%A8 Pada 2 (Sadhana Pada)]</ref> |
Meaning that Pranayama is threefold and the term 'vrtti' in the sutra applies to all the three sub-divisions of Pranayama viz. Bahya-vrtti, Abhyantara-vrtti and Stambha-vrtti ie. operative externally, internally and in the way of suspension otherwise known as Rechaka, Puraka and Kumbhaka.<ref name=":1" /> | Meaning that Pranayama is threefold and the term 'vrtti' in the sutra applies to all the three sub-divisions of Pranayama viz. Bahya-vrtti, Abhyantara-vrtti and Stambha-vrtti ie. operative externally, internally and in the way of suspension otherwise known as Rechaka, Puraka and Kumbhaka.<ref name=":1" /> | ||
| + | |||
| + | * At a more advanced stage, retention alone becomes Pranayama. | ||
| + | |||
| + | Vyasa, commentator on the Yoga Sutras explains the transition from the threefold Pranayama to the state of retension as Pranayama with the help of an analogy.<ref name=":1" /> He says, | ||
| + | |||
| + | यथा तप्ते न्यस्तमुपले जलं सर्वतः सङ्कोचमापद्यते, तथा द्वयोर्युगपद्भवत्यभाव इति ।<ref name=":2" /> | ||
| + | |||
| + | Meaning: As the water dropped on a heated rock shrinks from all directions, the breath activity also 'shrinks' simultaneously ie. there is simultaneous cessation of movement from both the exterior and interior direction. And this cessation of movement leads to suspension or retension. | ||
| + | |||
| + | Furthermore, this kumbhaka is mentioned to be of two kinds. Namely, | ||
| + | |||
| + | # Sahita or Mishra | ||
| + | # Shuddha or Kevala | ||
| + | |||
| + | While both refer to cessation of movement, in the former the cessation is preceeded by either exhalation or inhalation. That is the difference between the two. It is suggested that one whose practise is not advanced enough should practise Sahita form until the energy channels are purified. Because only when the impurities have been eliminated, does Kevala become possible. | ||
| + | |||
| + | one should practice Kumbhaka regularly and while doing so, the Sahita form should be practised until the Kevala is mastered.<ref name=":1" /> | ||
== OBJECTIVES == | == OBJECTIVES == | ||
Revision as of 22:11, 31 October 2022
Pranayama (Samskrit: प्राणायामः) is one of the eight elements in Ashtanga Yoga propounded by Maharshi Patanjali. It is the fourth step in the eightfold path of Yoga that culminates in Samadhi. Panayama is preceeded by Yamas, Niyamas, Asanas and is followed by Dharana, Dhyana and Samadhi. The article explores the meaning, types, objectives and benefits of Pranayama practice.[1]
परिचयः ॥ Introduction
Prana means ‘energy’ and Ayama is ‘to regulate’. Pranayama essentially refers to the practice by which one can regulate the vital energy. Pranayama helps in making breathing slow and rhythmic. And when the breath slows down, the mind also becomes calmer. Therefore, Pranayama as a practice uses breath to soothe the fluctuations of ‘chitta’ or the active thinking mind.[1]
प्राणायामस्य प्रयोजनानि ॥ Benefits of Pranayama
- It improves blood circulation
- It relaxes the body and mind
- It improves concentration skills
- It releases anxiety
- It improves lung capacity[1]
More importantly, Pranayama helps develop the capacity and fitness for holding focus in the matter of practicing dharanas. Because mind and Prana are mutually agitative; mind's agitation agitates Prana while Prana's agitation agitates the mind. Thus, stabilizing the Prana facilitates mind's ability to concentrate.[2]
प्राणायामस्य प्रकाराः ॥ Types of Pranayama
There are basically four types of Pranayama viz.
- Vitalizing Pranayama like Kapalabhati
- Balancing Pranayama like Nadi Shuddhi
- Cooling Pranayama like Chandra Anuloma Viloma
- Laya or Silencing Pranayama like Bhramari[1]
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 Anuloma 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.
Sequence of Steps in Pranayama Practice
- Mastery over the Asana is a prerequisite for not just Pranayama but also all the subsequent angas like Dharana, Dhyana and Samadhi.
- Pranayama should become as relaxed and easeful as the posture itself.
- Thus relaxed and eased, the Shvasa (in-breath) and Prashvasa (out-breath) would flow smoothly and not with the more common uncontrolled rhythms.
- When the smooth rhythmic flow of inhalation and exhalation has been accomplished, then retension may be practised.
- Initially, Puraka (in-breath), rechaka (out-breath) and Kumbhaka (retention) together constitute Pranayama.[2]
The Yoga Sutra states,
बाह्याभ्यन्तरस्तम्भवृत्तिः देशकालसंख्याभिः परिदृष्टो दीर्घसूक्ष्मः ॥५०॥[3]
Meaning that Pranayama is threefold and the term 'vrtti' in the sutra applies to all the three sub-divisions of Pranayama viz. Bahya-vrtti, Abhyantara-vrtti and Stambha-vrtti ie. operative externally, internally and in the way of suspension otherwise known as Rechaka, Puraka and Kumbhaka.[2]
- At a more advanced stage, retention alone becomes Pranayama.
Vyasa, commentator on the Yoga Sutras explains the transition from the threefold Pranayama to the state of retension as Pranayama with the help of an analogy.[2] He says,
यथा तप्ते न्यस्तमुपले जलं सर्वतः सङ्कोचमापद्यते, तथा द्वयोर्युगपद्भवत्यभाव इति ।[3]
Meaning: As the water dropped on a heated rock shrinks from all directions, the breath activity also 'shrinks' simultaneously ie. there is simultaneous cessation of movement from both the exterior and interior direction. And this cessation of movement leads to suspension or retension.
Furthermore, this kumbhaka is mentioned to be of two kinds. Namely,
- Sahita or Mishra
- Shuddha or Kevala
While both refer to cessation of movement, in the former the cessation is preceeded by either exhalation or inhalation. That is the difference between the two. It is suggested that one whose practise is not advanced enough should practise Sahita form until the energy channels are purified. Because only when the impurities have been eliminated, does Kevala become possible.
one should practice Kumbhaka regularly and while doing so, the Sahita form should be practised until the Kevala is mastered.[2]
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.
References
- ↑ 1.0 1.1 1.2 1.3 Yoga - Level B (Chapter 3), Open Basic Education Programme (Bharatiya Jnana Parampara), Noida: National Institute of Open Schooling.
- ↑ 2.0 2.1 2.2 2.3 2.4 Swami Veda Bharati (2001), Yoga Sutras of Patanjali (Volume II Sadhana Pada), Delhi: Motilal Banarsidass Publishers Private Limited.
- ↑ 3.0 3.1 Patanjala Yoga Darshana, Pada 2 (Sadhana Pada)