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Pranayam
Pranayama is an aspect of Yoga,
that deals with breathing. Pranayama is a method of
controlling prana or life force through the regulation
of breathing. It is the breathing process or the control
of the motion of inhalation, exhalation and the
retention of vital energy.
The following are a few pranayama exercises taken from Swami
Ramdev's teachings.
1. Bhastrika Pranayam
Procedure : Take deep breaths and then completely
breathe out.
Duration : 2 mins atleast. 5 mins max.
Benefits : heart, lungs, brain, depression,
migraine, paralysis, neural system, aabha.
Detailed
Procedure
Sit in a
comfortable Asana. Breathe in through both the nostrils
forcefully, till the lungs are full and diaphragm is
stretched. Then breathe out forcefully also, but see
that the abdominal cavity does not blow up due to the
air breathed in. Depending upon the capacity and health
of an individual, this Pranayama can be done in three
variable speeds viz. slow speed, moderate speed and at
high speed. Individuals with weak lungs and heart should
do this at a slow speed while performing Rechak and
Puraka A healthy individual and one used to doing it,
should do it initially at a slow speed and then
gradually increase the speed to moderate and then high.
This Pranayama should be done for 5 to 10 minutes.
Shiva Sankalpa (Vow) at the time of performing
Bhastrika:
While
inhaling in the process of doing Bhastrika make a vow
and focus in your mind as if all the divine powers,
purity, peace and joy, all that is good in the universe
around you is entering inside your body and that you are
getting filled with the divine powers. Pranayama done
with this kind of vow in mind imparts a special benefit
to the individual.
Special Notes:
- Those
suffering from high blood pressure or from any heart
disease should not do this Pranayama.
- While
breathing in the abdominal area should not blow up.
You have to fill the air in the chest area, i.e. up
to diaphragm, so that the part of the chest with its
ribs swells.
- In
summer season, reduce the number of repititions of
this Pranayama.
- One
must do this Pranayama for the duration of three to
five minutes every day.
Incase
both the nostrils do not open on account of ailments
like severe cough or sinus etc., for such persons they
should first close the right nostril and do respiration
(exhalation as well as inhalation) through the left
nostril. Then the left nostril should be closed and
respiration should be done by the right nostril. This
method of alternate breathing should be continued at the
desired speed viz. slow, moderate or fast, till both the
nostrils open simultaneously. Then at the end Pranayama
should be completed by doing Recak and Pruaka through
both Ida and Pingala.
While doing this Pranayama keep both the eyes closed and
mentally chant the mantra “OM” throughout the
exercise of Pranayama.
Benefits:
Diseases
like cold, cough, allergy, asthma, respiratory diseases
of all kinds, are cured. Lungs become strong and due to
the heart and head getting adequate quantity of pure and
fresh air, health is improved.
Diseases of the throat like thyroid, tonsils and other
ailments of throat are cured.
- This
Pranayama brings about a proper balance of the three
Doshas i.e. Vata, Pitta, and Kapha, and maintains
their balance. Blood is purified and the body gets
rid of foreign objects and toxins.
- Stabilizes
Prana and calms mind, and helps the upward journey
- Stabilizes
Prana and calms mind and helps the upward journey of
Prana from Muladhara Chakra (Base Chakra) to Sahsrar
Chakra(Cerebral Gland) and helpful in the Kundalini
Jagran.
2. Kapal Bhati Pranayam
Procedure : Push air forcefully out. Stomach will
itself go in.
Duration : Start with 30 times or 1 min. increase
upto 5 mins min. upto 10 mins max.
Benefits : aabha, tej, obesity, constipation,
gastric, acidity, Croesus(liver), hepatitis B, uterus,
diabetes, stomach problems, cholesterol, allergic
problems, asthma, snoring, concentration, and even
cancer and AIDS.
Tips : heart and high BP patients, and weak
people do it slowly.
Swamiji says "dharti ki sanjivini hai
kapal-bhati pranayam" and that it "cures
all diseases of world".
Detailed
Procedure
‘Kapal’
means forehead and ‘Bhati’ means light. Hence,
Kapal-Bhati refers to that exercise which makes the
forehead luminous and lustrous. Kapal-Bhati Pranayama
makes its Sadhak’s head luminous. This Pranayama is a
little different from Bhastrika Pranayama. In Bhastrika
Pranayama, Puraka and Recak are done with the same
amount of force, where as in Kapal-Bhati more attention
is to be given to the act of forceful Recak. In
Kapal-Bhati, the Puraka is to be done with normal, usual
force but the Recak has to be done with as much of force
as is at your command. In doing so, the abdominal area,
also makes inward and outward movements and considerable
force is applied to the Manipura,Svadhisthana and
Muladhara Chakra. This Pranayama should easily be done
for five minutes. In short, breathe in normally and
breathe out forcefully, so as to influence the organs of
the abdominal area. Persons suffering from acute and
chronic diseases must practice if for 15 minutes or more
as per the capability.
Shiva Sankalpa (Vow) at the time of performing
Kapal-Bhati:
While
doing this Pranayama think that while exhaling you are
throwing all the diseases out of your body. Individuals
with mental aberrations like anger, greed, self-ego
attachment etc. should develop a feeling of throwing out
all the negative and injurious elements along with the
air exhaled. In this way the feeling of getting rid of
diseases while exhaling imparts a special benefit to the
individual.
Duration:
Do this
Pranayama at the start for a period of three minutes and
gradually increase it to five minutes. Initially, if you
feel tired in between, take rest for a while and resume.
After practice of about two months, you will be able to
perform this Pranayama for five minutes at a stretch
without any fatigue. This is the total duration for
which it should be done. In the beginning, you may feel
a little pain in the back or abdomen. But this will
disappear after some practice. So do not give up. People
whose glands secrete lots of bile inside the body are
termed as Pitta Prakriti. They should not do this
Pranayama for more than 2 minutes during summer season.
Benefits:
- Face
become Lustrous and attractive.
- Diseases
related to Kapha like asthma, respiratory troubles,
allergies, sinus, etc. are cured.
- Diseases
of heart, lungs and brain get cured.
- Obesity,
diabetes, flatulence, constipation, acidity and
diseases pertaining to kidneys and prostate glands
etc. are cured.
- If
done regularly for five minutes daily, it relieves
constipation, Blood sugar becomes normal and weight
in the abdominal region reduces considerably.
Blockages in the arteries are also cleared.
- Peace
and stability of mind are achieved. No negative
thoughts occur. Troubles like depression are cured.
- Chakras
are purified and chakras from Muladhar-Chakra
to Sahsrar Chakra are filled with pious Cosmic
Energy.
- Organs
in the abdominal cavity viz. stomach, pancreas,
liver, spleen, intestine, prostrate and kidney
function more efficiently and develop immunity
towards diseases. This is the best exercise;
benefits accrued by this cannot be obtained by
several other asanas. It strengthens the intestines
and improves digestion.
3.
Bahya Pranayam
Procedure : Breathe air out, touch chin to chest,
squeeze stomach completely and hold for a while. then
release chin, breathe in slowly.
Duration : 3 times to 5 times normally. max upto
11 times. and extremely max upto 21 times (in winters).
Benefits : stomach(udar), hernia, urinal, uterus
Tips : not for heart and high BP patients
4. Anulom Vilom Pranayam
Procedure : Hold your right nasal with thumb,
breathe in from left. Now open right nasal and close
left nasal with middle and ring finger and breathe out
from right nasal. Now breathe in from right nasal. Now
close right nasal and open left and breathe out and in
from left nasal. and so on.
Duration : atleast 10 mins.
Benefits : heart, high BP, heart blockage, vat-cuf-pit,
arthritis, cartilage, bent ligaments, sinual fluid
reduced, parkinson, paralysis, neural related,
depression, migraine pain, asthma, sinus, allergy
Tips : breathe into lungs not to stomach. no
organ in stomach absorb oxygen. Do not hurry. Do it
slowly. Rest whenever needed (in any pranayam).
Detailed
Method:
Prana
breathed in through left nostril represents energy of
the moon, which symbolizes peace, and has a cooling
effect. Hence for purification of Nadis, beginning of
this Pranayama has to be made by the left nostril. Close
the right side nostril with the right hand thumb. Inhale
slowly through the left nostril till the lungs are
filled. Then close the left nostril with the second and
third fingers. Open the right nostril and exhale through
it. Repeat this exercise slowly in the beginning, and
with practice, increase the speed. When you are able to
practice this exercise for a long time, inhale with as
much force as is possible for you, then exhale also
forcefully. This practice of inhalation and exhalation
alternatively through the right and left nostril, as
indicated above with force, should be done for 3
minutes. If you feel tired, rest for sometimes and
resume. Regular practice will enable you to do this
Pranayama for 10 minutes. After some practice being
established, this Pranayama should be done for 5 to 10
minutes daily, depending upon one’s capacity. However,
in summer season it should be done for duration starting
from 3 minutes and up to a maximum of 5 minutes. If you
practice this Pranayama for five minutes regularly on a
daily basis, the coiled energy called Kundalini Shakti
lying in the Muladhar Chakra begins to awaken.This is
known as Kundalini Jagran.. While doing this Pranayama,
mentally repeat the mantra “OM” so the mind becomes
fit for meditation.
Method to close the nostrils:
To be
done by closing the nostrils one after another, close
the right nostril by the right hand thumb, and likewise
close the left nostril by the 2nd and 3rd fingers (Madhyama
and Anamika) fingers keep the palm of the hand in front
just above the Nose.
Shiva Sankalp(Vow) at the time of performing
Anulom-Viloma Pranayama:
While
performing this Pranayama there develops a feeling in
mind that as a result of friction and churning of breath
in Ida and Pingala Nadis, there is awakening in Susumna
Nadi. A divine light is rising upwards from the eight
Chakra to the Sahsrar Chakra.
There is a feeling that the whole body is being
enlightened by a divine light.Imagine a divine light on
the outside and the inside of the body and try to
visualize ‘Om Kham Brahm’. Imagine that the supreme
power is showering divine energy and divine knowledge,
that the supreme power is filling you with divine
energy. Try to get the initiation of the divine energy
by yourself. A Guru(teacher) just inspires you for the
divine energy and links the student to divine feelings.
Actually the divine energy is showered by the supreme
power himself. Anulom-Viloma
Pranayama done with these kinds of divine feelings gives
better results and benefits to the individual in all the
spheres viz. physically, mentally and spiritually. A
divine light will appear from the Muladhara - Chakra on
its own and there will be Kundalini Jagran, you will
feel the rise within yourself and you will be blessed
with the initiation of the divine energy in yourself.
Benefits:
- Regular
practice of this Pranayama has the capacity of
cleansing all your innumerable Nadis, which makes
the body healthy lustrous and strong.
- All
kinds of diseases occurring due to the disturbance
of ‘Vata Dosha’ like rheumatism, gout, diseases
pertaining to urinary and reproductive organs are
cured. Besides, regular practice of this Pranayama
also cures diseases like cold, cataract, sinus, etc.
which have reached a chronic stage. The three Doshas
of Vata, Pitta, Kapha regularise themselves and
assume proper proportions.
- Blockages
in the arteries of the heart are removed and the
arteries become clean, making the circulation
unimpeded. If this Pranayama is practiced for 3 or 4
months regularly, 30 to 40% of blockages in the
arteries are dissolved and removed, preventing the
phenomenon of heart attack.
- Pathogenic
cholesterol, triglycerides, H.D.L. and L.D.L. also
get controlled, making the arterial channels clear
for effective and unimpeded flow of blood in the
heart.
- Negative
thinking is replaced by positive approach to life.
It increases enthusiasm and spirit, the Sadhak
becomes fearless and feels blissful.
In short,
this Pranayama has the effect of cleansing the body, and
the mind and cures almost all the diseases from which
the Sadhaka has been suffering. If this Pranayama is
practiced for 250 to 500 times a day, Kundalini Shakti
turns its face upward and begin to rise above through
the susumna Nadi. It means that the phenomenon known as
Kundalini Jagran begins.
5. Bhramri Pranayam
Procedure : Close ears with thumb, index finger
on forehead, and rest three on base of nose touching
eyes. Breathe in. And now breathe out through nose while
humming like a bee.
Duration : 10 mins
Benefits : tension, hypertension, high BP, heart,
heart blockage, paralysis, migraine pain, confidence,
concentration.
Detailed
Procedure
Breathe in
till your lungs are full of air. Close your ears with
both the thumbs and eyes with the middle fingers of your
hands on respective sides with little pressure. Press
forehead with both the index fingers lightly. Close both
the eyes. Then press eyes and nose bridge from the sides
with the remaining fingers. Concentrate your mind on
Ajna Chakra (between eye-brows) . Close your mouth.
Begin slowly exhaling, making humming sound of a bee,
while reciting “OM” mentally. Repeat the exercise 11
to 21 times according to your capacity.
Shiva Sankalpa (Vow) at the time of performing
Bhramari Pranayama:
This
Pranayama should be done with the thought that your
individual consciousness merges with the divine cosmic
consciousness. Your mind should be full of the thought
that divine bliss is descending on you, that deep divine
wisdom fills your entire being. Exercising this
Pranayama with such thought will endow you with divine
light and you will be able to meditate effortlessly.
Benefits:
With the
practice of this Pranayama the mind becomes steady. It
is beneficial in conditions like mental tension,
agitation, high blood pressure, heart disease etc. It is
also useful for meditation.
6. Udgeeth Pranayam
Procedure : Breathe in deeply, and chant 'Om'kar.
OOOOOOm ( long O and small m )
Duration : 10 mins or more
Benefits : meditation
Details
"Omkar
Japa" (Muttering the mantra “OM”)
After performance of the six Pranayamas mentioned here
above concentrate your mind on the respiration and
meditate on the sacred mantra “OM”. God has
fashioned the shape of our brows like OM. This body and
the universal cosmic body are filled with this mantra.
It is not the figure or expression of any individual
thing, but it is divine energy, which regulates the
entire functioning of the universe. With every act of
breathing in and breathing out, mentally go on repeating
the mantra “OM”. The speed of respiration should be
so slow and subtle that you yourself also may not be
aware of its sound, even if a piece of cotton is placed
in front of the nostril it should not move by the effect
of the air exhaled out. Slowly practice and make the
duration of one inhalation and exhalation to one minute.
Likewise, try to visualize the breath inside the body.
Initially the breath can be felt only in the nostrils
but gradually it will be felt deep inside. In this way,
visualizing the breath and continuous chanting of
‘OM’ will lead to Dhyana automatically. Your mind
will develop a feeling of concentration and your body
will be filled with the feeling of OM. The Gayatri
Mantra from the Vedas can also be chanted meaningfully
along with Pranayama. This way the Sadhaka can attain
the joyful stage of Samadhi by going through the various
visualizations of god and supreme powers. Also if this
is practiced at bedtime, one will get peaceful sleep
without any perverted dreams etc.
These Pranayams are extracted from teachings of Swami
Ramdev ji. The information contained in this document is
not enough for you to get started with Pranayama. We
recommend you to buy
books and CDs from divyayoga.com for complete
guidance. You can also watch Swami Ramdev ji's programs
broadcasted on
TV Channels. These cannot replace the experiance of
attending the Yog Shivirs, where you will feel a different energy.
Some rules for Pranayam
- Select a clean and peaceful place for doing
Pranayama. If possible, choose a place near a clean
pond or river.
- As there is a lot of pollution in the cities, some
kind of incense can be lit like Guggulu and purified
butter, to create a clean environment at that place,
igniting a lamp with purified butter only, can also
serve the purpose.
- Sit either in any of the Asanas, viz. Padmasana,
Sidhasana or Vajrasana, which ever you find
convenient. The sheet or cloth (cotton or wool etc.)
on which you sit must be a non-conductor of
electricity.
- Breathe only through the nose, because by doing so
the air which you take in, is filtered. During
daytime when you are not sitting for the performance
of Pranayama make it a habit to do respire only
through nose and not through mouth. Nasal
respiration keeps the temperature of the Nadis
(Vessels) –'Ida',Pingala and 'susmana' even. It
also prevents foreign and harmful objects from
getting into lungs.
- Like ‘Yog’, Pranayama should also be performed
four or five hours after taking food. In the morning
Pranayama should be done after finishing daily
routine acts like cleansing mouth, emptying of
bowels etc., it should also be done before Yogasana.
In the beginning Pranayama should be done for five
or ten minutes gradually the time may be increased
up to about 1/2 or 1 hour. Maintain a specific
number of repetitions and do not variate. Maintain a
specific rhythm. If it is not possible to clean the
bowels by morning, at night take some mild laxative
like terminalia chebula (Indian Hardaya) or any
other mild laxative (a non habit forming medicinal
herb having a laxative effect). Kapala-bhati
Pranayama, if done regularly for a few days will
help in curing constipation.
- Keep your mind calm and composed. However,
Pranayama can also calm down the disturbed mind and
keep one happy.
- Methods of Pranayama may be varied according
to the seasons and your own physical make up and
mental attitude. Keep this in mind and modulate
the method accordingly. Some Pranayama increase
the body temperature, whereas, some bring it
down. Some Pranayama maintain the temperature at
the normal level.
- If you feel fatigued in the course of doing
Pranayama , rest for sometime and then begin deep
breathing, which will remove the fatigue.
- Pregnant women, hungry persons, persons suffering
from fever and those who are lustful having no
control on their passions should not do Pranayama .
If you are sick, keep in mind the instructions to be
followed by sick persons while during Pranayama.
- For prolonged exercises of Pranayama, observance
of celibacy is necessary. Besides, food should be
simple not containing irritating spices. It should
be ‘Sattvika’ – (Plain and simple, non-spicy
food). Use of cow’s milk, ghee (clarified butter),
fruits and green vegetables can be said to be ideal
food. Moderation also is a good rule to observe.
- Do not strain yourself while doing ‘Kumbhak’
i.e. retaining the breathed air inside or keeping
the air out after exhaling (Breathing in is called
‘puraka’, retaining the breathed air in is
called ‘Kumbhak’ and exhaling the air is called
‘Rechak').
- Pranayama does not mean just breathing in, keeping
the breathed air in and exhaling it. It also means
establishing control on the entire breathing
process, and maintaining mental equilibrium, and
concentration of mind.
- It is beneficial to chant the mantra (a group of
words that carry vibrations and energy) Om (the
first cosmic soundless sound), aloud and repeat the
same several times before doing Pranayama. Even
recital of sacred songs in the praise of almighty
God or recital of some sacred hymns may be
beneficial. This will calm your mind and make you
fit for Pranayama, because a peaceful mind is very
essential while doing Pranayama . Mental or loud
recitation of Gayatri Mantra (considered as one of
the greatest mantra, used in meditation and also for
chanting) or any other sacred hymn brings spiritual
benefits to the Sadhaka.
- See that while doing Pranayama , none of your
organs such as mouth, eyes, nose, etc. feels any
strain and it should be done gradually without
any undue stress or strain. All the organs of
the body should be kept in normal condition.
While doing Pranayama sit in an erect posture.
Keep your spine and neck straight. This is
essential for reaping the full benefit of
Pranayama .
- If possible Pranayama should be done after your
usual morning functions like cleansing of mouth,
evacuation of bowels, bathing etc. However, if it
becomes necessary for you to take bath after
Pranayama , keep an interval of about 15 to 20
minutes between Pranayama and bathing. For acquiring
proficiency in Pranayama do not depend on books or
what is done and preached by others. Seek the
guidance of an expert and do Pranayama under his
direct supervision.
- Different treatise advocating or dealing with
the subject of Pranayama describe several
methods and each of them has its own importance.
However, it is not possible for most people to
do all these exercises daily. Hence, with the
blessings of our teachers and in view of our
experience, we have evolved seven methods of
Pranayama , which incorporate into themselves,
almost all the peculiarities of Pranayama
rendering them scientific and useful from a
spiritual point of view. All these seven types
of Pranayama can be done, as a routine and in a
time bound programme of about 20 minutes. The
person who does these exercises daily and
regularly can attain following benefits which
are briefly described as under:
- All the three Doshas (Humors) - Vata , pitta and
Kapha get adjusted in proper proportion and
abnormalities in them are removed.
- Digestive system improves and diseases pertaining
to digestive organs are cured.
- Diseases pertaining to lungs, heart and brain are
also cured.
- Obesity, Diabetes, Cholesterol, Constipation,
Flatulence, Acidity, Respiratory troubles, Allergy,
Migraine, High blood pressure, diseases pertaining
to kidneys, sexual disorders of males and females
etc. are also cured.
- Resistance against diseases is stepped up.
Immunity develops.
- Hereditary diseases like diabetes and heart
disease are can be avoided.
- Falling of hair or its premature graying,
appearance of wrinkles on face or other parts of the
body at young age, diminution of eye sight,
forgetfulness, etc. are relieved and process of
aging is retarded.
- Face becomes bright, luminous and calm.
- Energy Chakra are cleansed and enables the
practitioner to awaken the Kundalini.
- Mind becomes stable and tranquil. A sense of
contentment and enthusiasm or zeal develops.
Conditions like depression are relieved.
- Performance of yogic exercises like meditation
will be easy.
- All the diseases of the physical and etheric
bodies will be cured. Freedom from negative and
harmful mental conditions like anger,
lasciviousness, greed for money, arrogance etc. will
be achieved.
- All the physical and mental disorders and
abnormalities are cured and toxins eradicated from
the body.
- Freedom from negative thinking is achieved and the
mind develops the habit of positive and constructive
thinking.
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