Pranayama (प्राणायामः)

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.

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.

प्राणायामस्य प्रयोजनानि ॥ Benefits of Pranayama

• It improves blood circulation
• It relaxes the body and mind
• It improves concentration skills
• It releases anxiety
• It expands the lungs and improves lung capacity
• It increases respiratory stamina
• It relaxes chest muscles
• It raises energy levels

It causes over-all improvement in lung functions. It is even speculated that Pranayama influences the functional status of the autonomic nervous system through a neural reflex mechanism in the superior nasal meatus. 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.

प्राणायामस्य प्रकाराः ॥ Types of Pranayama

There are basically four types of Pranayama viz.

1. Vitalizing Pranayama like Kapalabhati
2. Balancing Pranayama like Nadi Shuddhi
3. Cooling Pranayama like Chandra Anuloma Viloma
4. Laya or Silencing Pranayama like Bhramari

Vitalizing Pranayama

Kapalabhati is one of the vitalizing pranayamas. 'Kapalabhati' literally means 'shining forehead' in Samskrit. It is made up of two words viz. Kapala meaning skull where skull includes all the organs under the skull too and bhati meaning shining or illuminating. It is called so because the process influences the organs under the skull especially, the brain and the small brain in a good manner. The process of Kapalabhati involves exhaling with full force by squaring the stomach inwards after deep inspiration. This act throws the abdominal gas out with a jerk. Thus, it removes carbon-dioxide from the body and makes one feel fresh, oxygenated and vitalized.

Kapalabhati is an important part of Shatkarma or Shatkriya, the yogic system of body cleansing techniques. The speciality of Kapalabhati is that it cleanses both the body and the mind using just the breath. It is highly useful for mind detoxification and purification. Another interesting factor is that Kapalabhati reverses the normal course of breathing making expiration an active process and inspiration a passive process. This is believed to induce the reverse flow of nerve impulses to and from the brain facilitating the stimulation and awakening of the centers.

Balancing Pranayama

Also known as alternative nostril breathing, Nadi Shuddhi Pranayama is a balancing pranayama. It is derived from two Sanskrit terms viz. Nadi meaning channel and Shuddhi meaning cleansing or purifying. So, Nadi Shuddhi refers to cleansing of subtle channels through which vital life-force energy (Prana) travels in the body.

The process of Nadi Shuddhi or Nadi Shodhana involves closing the right nostril with the right hand’s thumb, inhaling fresh air through the left nostril (puraka) and holding the breath for some time (kumbhaka), followed by exhalation through right nostril (rechaka) while closing the left nostril with the right hand’s index finger and then reversing the process. During the process, breathing is kept slow and rhythmic.

This practice balances the flow of breath through both the right and left nostrils. The benefits of this Pranayama include,

• Deep breathing that enriches blood with oxygen.
• Strengthening of the respiratory system and balancing of the nervous system.
• Help in relieving nervousness and headaches.

Cooling Pranayama

Chandra Anuloma Viloma Pranayama is a cooling Pranayama. 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

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.

The Yoga Sutra states,

बाह्याभ्यन्तरस्तम्भवृत्तिः देशकालसंख्याभिः परिदृष्टो दीर्घसूक्ष्मः ॥५०॥

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.

• 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. He says,

यथा तप्ते न्यस्तमुपले जलं सर्वतः सङ्कोचमापद्यते, तथा द्वयोर्युगपद्भवत्यभाव इति ।

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,

1. Sahita or Mishra
2. 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.

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.

Refer:

https://www.academia.edu/12631093/Effect_of_Bhastrika_and_Kapalbhati_Pranayama_on_Selected_Physiological_Variables_of_Sports_Men

https://www.dlshq.org/download2/pranayama.pdf