Tuesday, 11 June 2013

Pranayama step by step with Images

Pranayama Yoga helps in rejuvenating our body and mind by increasing Oxygen supply to blood stream and through it  to whole body.
Pranayama should be done only on an empty stomach. A gap of 5 hours after a big meal is advised. Because of these requirements, early morning is the best time for Pranayama.

3 steps for bhastrika pranayama:

  • Sit comfortably  either in Sukhasana or Padmasana. If either of these is not possible; you might use a chair with straight back. Either way, keep your back straight and eyes closed.

1.Breathe in through nose forcefully – You’ll feel your abdomen expand, this will be followed by your chest expanding, followed by uprise of collar bone. At this time, there is no more space for air and your lungs are fully expanded. 

2.Hold your breath for a fraction of second .

3. Breathe out through your nostrils forcefully, but uniformly. Collar bone will drop first, followed by chest and abdomen getting pulled in.

  • Repeat the process. Continue for as long as you comfortably can, while remaining within suggested time limits 2 to 5 minutes.

All the methods of pranayam are described in the classics and each pranayam has its own importance.However, a practitioner cannot practice all the seven types on a daily basis. Therefore we have formulated a sequence and time for all the seven pranayam with our experience and divine blessings of god and teachers.
This revised process takes around 20 minutes and a practitioner reaps the following benefits with regular practice:
1. Overcomes vata, pitta and kapha.
2. Maintains the functioning of digestive system and cures all the stomach diseases.
3. Relieves the diseases related to heart, lungs and brain.
4. It is beneficial in case of obesity, diabetes, cholesterol, constipation, gastric trouble, acidity, respiratory problem, allergy, migraine, high blood pressure, kidney diseases, sexual diseases in men and women and even fatal diseases like cancer.
5. It can prevent hereditary diseases like diabetes and heart problem.
6. It prevents ageing and is beneficial in controlling hair loss, premature graying of hair, wrinkled skin, poor eyesight, forgetfulness etc.
7. The seven-step pranayam process gives natural glow, shine on the face.
8. It purifies the chakras and arouses their strength, thereby providing spiritual strength and arousal of kundalini.
9. It keeps the mind calm, peaceful and cheerful and overcomes depression.
10.It is helpful in contemplation and also gives the strength to meditate for several hours.
11. It relieves all the physical and mental problems along with negative conditions like anger, lust, greed, attachment and ego.
12. It cures all physical problems, removes foreign particles, cures tonsils etc.
13. The negative conditions are replaced with positive ones and the practitioner remains happy and cheerful.

First process: Bhastrika pranayam
Sit in any meditative posture and breath in deeply with both the nostrils and breath out with full force. This is known as Bhastrika pranayam. This can be done in three ways depending on the capacity, slow, medium or fast. People with weak heart and lungs should do it slowly. A healthy person and old practitioners (masters) should increase the pace gradually. This pranayam should be done for three to five minutes.

Resolution at the time of doing this pranayam :
Breathe in deeply and think in mind that the divine strength, energy, purity, peace and happiness present in the universe are entering into my mind along with the vital life energy. I am filled with divine strengths.
Special points:
1. Patients of high blood pressure and heart disease should not practice this pranayam at fast pace.
2. Do not fill the air in stomach and do not blow it. Breath in till diaphragm, the stomach will not expand but the ribs and chest will expand.
3. Practice it for less duration during summers.
4. In case of kapha and sinusitis, people suffer from nose blockage. Such people should close the right nostril and breath in through left nostril and then repeat it on the other side. Then they should breath in and out from both the nostrils.
5. This pranayam should be done up to five minutes regularly.
6. Keep the eyes closed and chant Aum mentally with every breath.
1. It overcomes cold-catarrh, allergy, respiratory diseases, asthma, chronic cold, sinusitis and other kapha related problems. It strengthens the lungs, heart and brain and gives pure oxygen.
2. It cures thyroid, tonsils and other throat problems.
3. It maintains the equilibrium of all the three doshas and evacuates toxic and foreign substances from the body.
4. It stabilizes mind and prana, and is helpful in the arousal of kundalini.

Second process:Kapalbhati pranayam:
Kapal means brain and bhati means glow, shine, brightness, light etc. The pranayam, which gives
natural glow, brightness and shine on face is known as Kapalbhati. It is slightly different from the previous one. In case of Bhastrika, breathing in and out are done with equal force and pace but in this case the breathing out is done with full force and air goes in automatically while throwing out air. Breathing out process is done with full concentration. This contracts and expands the stomach and strengthens Mooladhar, swadishthan and Manipur chakra. This should be done for at least five minutes.

Resolution at the time of doing Kapalbhati:
At the time of practicing this pranayam, the practitioner should think that he is throwing out all the problems of the body along with the breath, the problems are getting relieved. The person should throw out the air with this feeling whatever it might be, doshas, anger, lust, greed,
hatred, jealousy etc. Think that diseases are getting relieved while breathing out to reap benefit.

It should be done from three to five minutes. Take rest in between whenever you feel tired in the beginning. After one or two months, practice it for five minutes without stopping. This is the complete duration. Initially, the person could suffer from stomach or backache but it will get relieved gradually. The people with pitta nature should do it for two minutes in summers.
1. It increases glow, brightness and shine on face.
2. Overcomes all kapha related diseases like asthma, allergy, sinusitis etc.
3. It is beneficial in case of heart, lung or cerebral problems.
4. It reduces overweight, diabetes, gastric trouble, acidity, kidney and prostrate problems.
5. Constipation is also cured with five minutes of regular practice. Diabetes is controlled without medicine and reduces excess fat from stomach by four to eight kilos within one month. It opens the heart blockage.
6. The mind becomes stable, calm and cheerful, removes negative conditions and depression etc.
7. It purifies the chakras and circulates a divine energy.
8. This pranayam is beneficial for the health of stomach, pancreas, liver, spleen, intestines, prostrate and kidney. This pranayam is sufficient to cure almost all the stomach problems, which even asanas cannot give. It strengthens the weak intestines.

Third process: Bahya pranayam (with tribandh)
1. Sit in Padmasana or Siddhasana and breath out completely at one time.
2. Do Moolbandh, uddiyan bandh and Jalandhar bandh and stop the breath (externally)
3. Remove the bandhs and breath in slowly.
4. Inhale and without stopping inside breath out andrepeat the process as mentioned in the previous steps. This can be done three to 21 times depending on the capacity.
Resolution at the time of doing Bahyapranayam:
Think mentally that all the diseases, doshas, negative energies are going out from the body as you throw out the air. Strong resolution at the time of doing this pranayam relieves all problems and gives instant results.
This is a harmless pranayam and overcomes playfulness of the mind. It increases digestive fire and is beneficial in case of stomach problems. It makes the mind sharp and bright. It purifies the body, overcomes seminal problem, night pollution, early ejaculation and other humour related diseases. This pranayam has special strength on all the stomach organs and initially the practitioner could feel some pain in stomach or weakness. Therefore it should be done with all the bandhs.

Fourth process:Anulom-Vilom pranayam:
Method of closing the nostrils:
Close the right nostril with thumb and the left nostril with little finger and ring finger. The hand should be raised slightly above (it should not be in front of the nose).
left nostril denotes moon, moon strength or calm, therefore in case of Nadi shodhan this pranayam begins with left nostril. Close the right nostril with thumb and inhale from left nostril. After inhaling close the left nostril with ring finger and little finger and exhale from right nostril. The pace of inhaling and exhaling should be increased gradually. Breathe in and out with full force and maintain the pace of respiration either slow, medium or fast depending on the physical
strength. Fast pace of inhaling and exhaling creates loud sound in breathing. After breathing out completely, close the left nostril and breath in from right nostril. Then close the right nostril and breath in from left nostril. This is one cycle. Repeat it several times. In case of slight tiredness, take rest in between and repeat. Begin the practice from three minutes and increase it up to ten minutes. Regular practice for a few days increases the capacity of the person and the practitioner can do it for five minutes without stopping. Everybody practice it for at least five minutes and maximum ten minutes but not more. During summers it should be done for three to five minutes. Regular practice for five minutes arouses the energy accumulated in Mooladhar chakra and helps in arousal of kundalini. Chant Aum mentally with every breath. This makes the mind suitable for attaining the stage of contemplation. Resolution at the time of doing this pranayam: think that sushmana Nadi is getting aroused with the friction of right and left nostrils. Imagine that a divine light is moving upwards till Sahasrar chakra. Think that the whole body is enlightened with a divinelight. Imagine the presence of divine light inside and outside the body and visualize Aum Kham Brahma. Think that the divine energy, strength and knowledge are present on all the four sides of the body, that almighty god is filling in celestial energy in the body, take in the energy. Guru is the only source of inspiration for getting this energy and guru combines only with heavenly feelings. Anulom-Vilom pranayam done in this manner gives physical, mental and spiritual benefits. Mooladhar chakra arouses a light and arouses kundalini, the divine knowledge will flow upwards and gain tremendous energy.
1. This pranayam purifies 72 crore 72 lakh ten thousand two hundred and ten nerves. Purification of all the nerves makes the body strong, bright and healthy.
2. It cures joint pain, arthritis, gout, Parkinson’s, nervous weakness, vata diseases, urinary problems, humour related diseases, seminal loss, acidity, pitta, cold, catarrh, chronic cold, sinusitis, asthma, cough, tonsils and other kapha diseases. It cures tridoshas.
3. It opens the heart blockage. Regular practice of this pranayam opens around 30 to 40 percent blockage within three to four months. We have experienced it practically on several patients.
4. It overcomes the irregularities of cholesterol, triglycerides, HDL or LDL etc.
5. It replaces negative thoughts with positive thoughts. It helps in keeping the mind happy, fearless and enthusiastic.
6. In a nutshell pranayam purifies mind, soul, body and virtues. It cures all the ailments and the mind becomes capable of contemplation.
7. Repeat this pranayam 250 to 500 times, the energy present in the Mooladhar chakra moves upwards and helps in the arousal of kundalini.
Note: See the cautions and methods of arousal of kundalini for further information in this regard.

Fifth process: Brahmari Pranayam:
Inhale completely, press the base of nostrils with little fingers, close the ears with thumbs, keep the index fingers on the forehead, close the eyes and place the ring and middle fingers on the
closed eyes. Chant Aum (only the music) and exhale. The sound resembles the sound of a
honeybee, hence the name Brahmari pranayam. Repeat it at least three times and maximum up to 21 times.
Resolution at the time of doing this pranayam:
Imagine the synchronization of celestial power with divine strength. The practitioner should think that god is showering his empathy, love and happiness on him. He or she should visualize a divine light in the agya chakra and removing all the ignorance present in the mind. The practitioner should feel that he or she is getting eternal wisdom. Pranayam done with such pure thoughts helps in reaching contemplation.
Benefits: It overcomes playfulness of the mind and very beneficial for meditation. It is beneficial in case of mental stress, anxiety, high blood pressure, heart disease etc.

Sixth process: Aumkar
All the above-mentioned pranayam should be followed by Udgeet pranayam. Our eyebrows resemble the shape of Aum. The body and the entire universe are full of Aum. It is not an individual or a shape; it is a divine strength, which is circulating in the whole universe. As a knower, the practitioner should inhale and exhale so slowly that he or she should not feel the sound of respiration. The breathing should be so gentle that even a piece of cotton kept in front of the nose should not move. Try to feel the respiration from within. In the beginning you will feel it only at the tip of the nose but gradually you will experience it deep within. In this way chanting Aum for some time helps in contemplation of mind. The practitioner will be able to concentrate the mind and get engrossed in Aumkar. Gayatri mantra should also be chanted after understanding its meaning along with Aumkar. This will help the person in getting engrossed in the true form of god, which gives happiness. This should be practiced at bedtime also in order to enjoy sound sleep. It overcomes bad dreams and gives sound sleep.

Seventh process: Nadi shodhan pranayam:
In the beginning, close the right nostril and inhale from left nostril just like Anulom-Vilom pranayam. Stop the breath inside and do Moolbandh and Jalandhar bandh. Remove Jalandhar bandh after sometime and exhale very slowly from right nostril. Then inhale from right nostril and do Kumbhak, stop the breath inside and exhale very slowly from left nostril. This is one complete cycle or Nadi shodhan. It is very beneficial if done with full concentration without pressing the nostrils. It helps in concentrating the mind and gives lot of stability. There should not be any sound at the time of inhaling and exhaling. It should be done from one to three times or
more. In the beginning, the ratio of Poorak, antah Kumbhak and rechak should be 1:2:2. for example, Poorak, antah Kumbhak and rechak should be done for ten, 20 and 20 seconds respectively. Gradually, the ratio can be increased to 1:4:2. Bahya Kumbhak can be added later and then the ratio can be 1:4:2:2.This pranayam should be done at a very slow pace. Focus on pace of respiration and its intensity instead of number of repetitions. This is more advantageous and inhaling, controlling and exhaling the breath is the actual result of this pranayam. There is no need to take rest in between. Chanting Aum, Gayatri mentally is favourable.

Benefits: The advantages are similar to Anulom – Vilom pranayam.

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