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Pranayama (प्राणायामः) (view source)
Revision as of 20:50, 27 December 2022
, 20:50, 27 December 2022→प्राणायामस्य अभ्युत्थानम् ॥ Evolution in Pranayama Practice: Adding content
== प्राणायामस्य प्रकाराः ॥ Types of Pranayama ==
== प्राणायामस्य प्रकाराः ॥ Types of Pranayama ==
The main pranayama techniques are nine in number. Namely,
# Vitalizing Pranayama like Kapalabhati
# Nadi shodhana
# Balancing Pranayama like Nadi Shuddhi
# Bhastrika
# Heating Pranayama like Bhastrika
# Kapalbhati (also a shatkarma)
# Cooling Pranayama like Chandra Anuloma Viloma, Shitali, etc.
# Shitali/Shitakari
# Laya or Silencing Pranayama like Bhramari<ref name=":0" /><ref name=":8" />
# Bhramari
# Ujjayi
# Murccha
# Surya bheda
# Chandra bheda
Some of these pranayamas increase heat, some cool the body down, some stimulate, while others harmonize and relax the nervous system.<ref name=":9" /> Therefore, based on their functions, there are different ways of describing the types of Pranayama viz.
# Vitalizing Pranayama like Kapalabhati and Bhastrika.
# Balancing Pranayama like Nadi Shuddhi or Nadi Shodhana
# Heating Pranayama like Bhastrika, Surya Bheda and Murccha.
# Cooling Pranayama like Chandra Anuloma Viloma, Shitali/Shitakari, etc.
# Laya or Silencing Pranayama like Bhramari and Ujjayi<ref name=":0" /><ref name=":8" /><ref name=":9" />
All pranayama techniques alter the normal breathing rate. Infact, some of them may be considered methods of hyperventilation or hypoventilation.
For eg. Bhastrika and kapalabhati speed up inhalation and exhalation. They may be considered as methods of hyperventilation, where prolonged rapid breathing is practised. While, bhramari, ujjayi, shitali and shitakari may be regarded as methods of hypoventilation, where reduced or slow breathing, often less than five breaths per minute, is practised.<ref name=":9" />
=== Vitalizing Pranayama ===
=== Vitalizing Pranayama ===
Generally, the hyperventilating techniques come under the classification of vitalizing pranayamas. They have a stimulating effect on the whole body due to the rapid muscular movement and increased metabolic rate induced in all parts of the body. These techniques exercise the lungs and abdomen, and stimulate the nervous system to balance and strengthen itself. They also have a purifying and heating effect on the body and mind.<ref name=":9" />
Kapalabhati is one of the vitalizing pranayamas. 'Kapalabhati' literally means 'shining forehead' in [[Sanskrit and Bharat (संस्कृतं भारतञ्च)|Samskrit]].<ref name=":0" /> 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.<ref name=":4">Sunil Kumar Yadav (2015), [https://www.academia.edu/12631093/Effect_of_Bhastrika_and_Kapalbhati_Pranayama_on_Selected_Physiological_Variables_of_Sports_Men Effect of Bhastrika & Kapalbhati Pranayama on Selected Physiological Variables of Sports Men], International Educational E-Journal (Volume IV, Issue II, Apr-May-June 2015), Accessed on 2nd November, 2022.</ref> 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.<ref name=":3" /> Thus, it removes carbon-dioxide from the body and makes one feel fresh, oxygenated and vitalized.<ref name=":0" />
Kapalabhati is one of the vitalizing pranayamas. 'Kapalabhati' literally means 'shining forehead' in [[Sanskrit and Bharat (संस्कृतं भारतञ्च)|Samskrit]].<ref name=":0" /> 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.<ref name=":4">Sunil Kumar Yadav (2015), [https://www.academia.edu/12631093/Effect_of_Bhastrika_and_Kapalbhati_Pranayama_on_Selected_Physiological_Variables_of_Sports_Men Effect of Bhastrika & Kapalbhati Pranayama on Selected Physiological Variables of Sports Men], International Educational E-Journal (Volume IV, Issue II, Apr-May-June 2015), Accessed on 2nd November, 2022.</ref> 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.<ref name=":3" /> Thus, it removes carbon-dioxide from the body and makes one feel fresh, oxygenated and vitalized.<ref name=":0" />
=== Laya or Silencing Pranayama ===
=== Laya or Silencing Pranayama ===
Hypoventilating techniques are generally tranquillizing Pranayamas. They are slow and subtle, and their effect is more or less opposite to hyperventilation. They reduce the metabolic rate as well as the frequency of brain waves, leading to relaxed meditative states. Thus, one experiences a greater sense of control over the nervous system.<ref name=":9" />
Bhramari is a Laya or Silencing Pranayama. It helps to reduce stress and anger and brings calmness and silence within. The term 'Bhramari' is derived from the Samskrit word 'Bhramara' which means a 'black humming bee'. In this Pranayama, the practitioner makes makes a sound that resembles the buzzing sound of a black bee.<ref name=":0" />Hence, the name.
Bhramari is a Laya or Silencing Pranayama. It helps to reduce stress and anger and brings calmness and silence within. The term 'Bhramari' is derived from the Samskrit word 'Bhramara' which means a 'black humming bee'. In this Pranayama, the practitioner makes makes a sound that resembles the buzzing sound of a black bee.<ref name=":0" />Hence, the name.
<blockquote>यथा तप्ते न्यस्तमुपले जलं सर्वतः सङ्कोचमापद्यते, तथा द्वयोर्युगपद्भवत्यभाव इति ।<ref name=":2" />
<blockquote>यथा तप्ते न्यस्तमुपले जलं सर्वतः सङ्कोचमापद्यते, तथा द्वयोर्युगपद्भवत्यभाव इति ।<ref name=":2" />
yathā tapte nyastamupale jalaṁ sarvataḥ saṅkocamāpadyate, tathā dvayoryugapadbhavatyabhāva iti ।</blockquote>Meaning: As the [[Jala (जलम्)|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.
yathā tapte nyastamupale jalaṁ sarvataḥ saṅkocamāpadyate, tathā dvayoryugapadbhavatyabhāva iti ।</blockquote>Meaning: As the [[Jala (जलम्)|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.<ref name=":1" />
Yoga Yajnavalkya Samhita (6:25) also equates pranayama with retention, describing three grades of pranayama, depending on the periods of breath holding:
# adhama pranayama (produces sweating)
# madhyama pranayama (produces tremors in addition to sweat)
# uttama pranayama (produces levitation)<ref name=":9" />
Furthermore, this kumbhaka is mentioned to be of two kinds. Namely,
Furthermore, it is understood that kumbhaka is of two kinds. Namely,
# Sahita or Mishra
# Sahita or Mishra