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.[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]
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 but at a more advanced stage, retention alone becomes Pranayama.[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.