Yoga Breathing Exercise/ Types Of Pranayama

   

                                                Pranayama

The word Pranayama is composed of the two words- Prana +Ayama. 

• Prana means- Life energy 
• Ayama means- Control or expansion.   

In pranayama, we consider different types of breathing exercises, are practiced to move this prana within our body to rejuvenate it. In other words, we can say that pranayama is the expansion of individual energy into cosmic energy. Five types of prana Vayu are found in our body, which is called panch prana. Which helps in regulating the body organs by assimilation and distribution of the energy obtained from the digested food. The five types of prana Vayus are-

• Prana
• Apana
• Samana
• Udana
• Vyana

According to Patanjali- Pranayama is the cessation of Puraka (Inspiration)and Rechaka (Expiration).

To bring "Laghav" is the objective of practicing Pranayama. Pranayama helps in strenhtening of the pranayama kosha.

 The lightness of the body is related to the pranayama limb of Hatha yoga. Chakras and Nadis are components of pranayama kosha. Gheranda Samhita and Hathayoga Pradipika, eight types of pranayama are described by our scholars.

Pranayama

In Gheranda Samhita described eight pranayama-

1. Suryabhedi
2. Bhastrika
3. Ujjayi
4. Bhramari
5. Sheetali
6. Moorchha
7. Sahita
8. Kevali

In Hathayoga pradipika eight pranayama are-

1. Suryabhedi
2. Bhastrika
3. Ujjayi
4. Bhramari
5. Sheetali
6. Moorchha
7. Sheetkari
8. Plavini

Suryabhedi pranayama- It is called right nostril breathing or inhaling by the right nose. It removes the Vata dosha, dullness, and lethargy. It creates warmth (Agni) in the body, so it is beneficial in the winter season. It helps to control our body temperature. The regular practice of Suryabhedi pranayama help in removing stomach worms and low blood pressure. It is also beneficial for introverted people who face difficulty in expressing their views and are depressed. 

Suryabhedi pranayama should not be performed by people who are suffering from these types of disease-

• Peptic ulcer 
• Epilepsy
• Heart problems
• High blood pressure

For Suryabhedi pranayama, Sit properly on asana in the sadhana pose by keeping your spine straight. Close your eyes and keep your right hand in pranayama mudra, for pranayama mudra close your right nostril with help of your right thumb and inhale from your left nostril and close your left nostril with help of a ring and little finger. After that release the air from the right nostril. Do the same asana with your left hand. 

Benefits of Suryabhedi pranayama- 

1. It keeps our body and mind relaxed.
2. Purify our blood and decrease blood-related diseases.
3. Remove wrinkles and decrease skin-related problems.
4. Decrease breathing-related decease like Asthma.
5. Help to decrease anxiety and depression.
6. Help to maintain the digestive system. 
7. Helps to activate kundalini power.
8. Control seven chakras of our body.
9. Keep our bodies stable and composed.

Bhastrika Pranayama- It is called bellows breathing, purify our soul and mind. It removes the disorders related to the three doshas (Vata, Pitta, and Kapha). It also removes skin-related problems, Asthma, Low blood pressure, Depression, and throat infection. It increases the metabolic rate and creates warmth in the body. This pranayama also removes toxins from the body. In Bhastrika pranayama inhalation and exhalation, strokes are forceful and active.

Bhastrika pranayama should not be performed by people who are suffering from these types of diseases-

• High blood pressure
• Heart-related problems 
• Ulcer patients
• Eyes related problems  

 For Bhastrika Pranayama, Sit on asana in the Siddhasana pose, keeping your spine and neck straight. Keep ur hand in Ghyan mudra. Take a deep breath forcefully and breath out forcefully, inhale and exhale continue and repeat it. The abdomen moves during inhaling or exhaling.   

Benefits of Bhastrika Pranayama-         

1.  Decrease breathing-related problems  
2.  Purify our blood and decrease blood-related problems                                                                     
3.  Decrease our body weight
4.  Decrease extra fat of stomach
5.  Increase our hunger
6.  Removes toxins from our body               

Ujjayi Pranayama- It is called ocean pranayama or heating pranayama. This pranayama removes the disorders of the seven Dhatus ( Plasma, Blood, Muscle, Fat, Bone, Bone marrow, and Reproductive fluid ) and nervous systems. It provides calmness and relaxation to the mind and helps in curing insomnia and high blood pressure. The regular practice of Ujjayi Pranayama helps in removing Kapha Dosha, Ulcers, Mucus, and intestinal disorders. It also provides warmth to the body. 

According to Hathayoga Pradipika, Ujjayi Pranayama can be done while moving, standing, sitting, walking.

Bhastrika Pranayama should not be performed by people who are suffering from this disease-

• Patient of serious cardiac
• Patient of hypertension
• Serious breathing issues

For Ujjayi pranayama, sit aasana in shkhasana pose. Close your eyes and mouth, while inhale or exhale. In this pranayama first, inhale and exhale through the mouth, a hissing sound come through doing this pranayama. When you are comfortable doing this pranayama repeat it from your throat, remember during the practice inhale and exhale slowly.

Benefits of ujjayi pranayama-

1. It helps to calm and relax your mind.
2. Decrease problem of high blood pressure.
3. Maintain our digestive system.
4. It keeps our bodies warm.
5. It helps to cure diseases like anxiety, depression, etc.

Bhramari Pranayama- It is called humming bee breathing. It is a very smooth and calm breathing exercise, removes disorders of our nervous system. Bhramari is a Sanskrit word for use "Bee". It supports the healing of our bodies. It stimulates the pituitary glands and supports this gland for functioning well.

 

Bhramari Pranayama should not be performed by pregnant women and who have some disease-

• High blood pressure 
• chest pain 
• Ear infection 

For Bhramari Pranayama, Sit on asana in the sadhana pose and keep ur back and neck straight during practice. Close the eyes and put your both index and middle finger on your forehead put remaining fingers on your both eyes. Close both ears with the help of two thumbs. Take a deep breath and do sound like a bee with the help of your throat and nose. We can practice it more times if you are comfortable.

Benefits of Bhramari Pranayama-

1. Decrease the problems of anxiety and depression 
2. Keep our minds calm and relax
3. Removes throat problems
4. Improve our voice strength
5. Dissipates anger

Sheetali Pranayama- It is called cooling breath, cools our body, and maintains our body temperature. It provides control over hunger and thirst also. It also helps to maintain our aggression issues and keep to stable our emotional power. This pranayama comes from the Sanskrit word "Sheetal" meaning calm and soothing. This pranayama also helps in regulating body temperature and libido.

 

 For Sheetali Pranayama, Sit on asana in a cross leg position, keep your hands in Gyan mudra. For Gyan mudra put your palm on both knees and turn your index finger with the support of your thumb then take a deep breath and roll upwards your tongue in the mouth. In this position of the tongue inhale with help of the mouth and repeat this again.

 Benefits of Sheetali Pranayama-

1. It reduces fever or keeps our body cool.
2. Increase immune system.
3. Control hunger and thirst.
4. It lessens our mental and emotional aggravation.
5. Control high blood pressure and acidity.

Moorchha Pranayama- This pranayama helps to lightheadedness. It is called swooning breath, inhale very slowly and deeply in this pranayama. It removes extra body fat, and it decreases headaches and weakness of muscles.

For this pranayama, sit on asana in padmasana or sadhna pose. Rest your whole body and mind. Your breathing should be slow or deep during practice. Put your palm straight on your knees and bend your neck backward and inhale deeply. Hold this position for 5-10 seconds and then slowly move your chin towards your chest and exhale. 

Benefits of Moorchha Pranayama- 

1. Keep your mind calm.
2. Decrease skin related problems
3. It keeps us happy and bliss and decreases negative thoughts.
4. It helps to make a straight posture

Sheetkari Pranayama- This yoga also cools our body and maintains body temperature. Sheetali and Sheetkari pranayama have a difference that is breathing ways, both have different breathing techniques.

It is good to do in the summer season because it controls body warmth. 

For this pranayama, sit on asana in padmasana pose. Keep your back straight and close your eyes. Touch your tongue upwards in your mouth and inhale with help of the mouth. Hold this position for 5-10 seconds or more if you are comfortable. Then open your mouth and inhale. Repeat it again.

 Benefits of Sheetkari Pranayama-

1. Calm our mind and stress booster.
2. Helps to improve the digestion system.
3. Reduce the mental and emotional tension.
4. Beneficial for high blood pressure patients.
5. Cools down our body temperature.

Palavini Pranayama- This is the Sanskrit word Palvini root word "Plu" means cause to float. In this pranayama, we hold our breath inside.

For Palavini sit on aasana in padmasana or sadhana pose. keeps your back and neck straight. relax your abdomen muscles, inhale and hold the breath in your lungs and stomach, increase your inhalation limit because during this practice we hold the breath in our lungs. then turn your chin towards the chest and hold it, then bringing the head up and exhale slowly. Repeat it again.

Benefits of Palavini Pranayama-

1. Removes toxins from our body.
2. Keeps our lungs healthy.
3. Removes abdomen problems.
4. Increase our immune system.
5. Improve our digestion system.