Pranayama is a systematic exercise of respiration that strengthens the lungs, improves blood circulation, and promotes health and longevity. It involves controlling the entire breathing process and maintaining mental equilibrium. Regular practice can prevent diseases and calm the mind by reducing mental disturbances like anxiety. There are various types of pranayama techniques that involve manipulating inhalation, exhalation, and breath retention in different ways. Examples include Bhastrika, Kapalbhati, Bahya Pranayama, Agnisar, Ujjayee, Anulom Vilom, Bhramari, and Udgeeth. Each technique has specific methods and benefits such as improving digestion, strengthening respiratory organs, and enhancing meditation. P

1. Pranayama Philosophy and Practice

2. Pranayama and its benefits Physically, Pranayama appears to be a systematic exercise of respiration, which makes the lungs stronger, improves blood circulation, makes the man healthier and bestows upon him the boon of a long life. 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. Most of the people do not have the habit of breathing deeply with the result that only one-fourth part of the lungs is brought into action and 75 percent remains idle. The inefficient functioning of the lungs affects the process of blood purification. It is for this reason that the importance of Pranayama has come to be recognised, for a healthy long life. Several diseases can be averted by regular practice of Pranayama. Mental disturbances like excitement, anxiety, fear, anger, and disappointment can be calmed down by regular practice of Pranayama. Another benefit of Pranayama is that by its regular practice, habit of deep breathing is developed which results in several health benefits.

3. Guidelines for Pranayama Select a clean and peaceful place for doing Pranayama. 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. 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. If it becomes necessary for you to take bath after Pranayama , keep an interval of about 15 to 20 minutes between Pranayama and bathing. Pregnant women, hungry persons and persons suffering from fever should not do Pranayama. It is beneficial to chant the mantra “Aum” 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.

4. Terminology Pooraka: Breathe in - Inhalation Rechaka: Breathe out – Exhalation Kumbhaka: Hold the air inside the body BahyaKumbhaka: This is opposite Kumbhaka. Air is exhaled and held at that condition. Prana: Oxygen in general is called Prana. However based on purpose and area in the body, they are called by 5 different names (MahaPrana) Prana: From throat to heart Apana: Umblical (Naabhi) to toes Vyana: Energy in entire body and its cells. Udana: Throat upwards Samana: In between heart and Umblical (Naabhi)

5. Important Pranayam Bhastrika Kapalbhati BahyaPranayama Agnisar Ujjayee AnulomVilom Bhramari Udgeeth

6. Bhastrika Method Sit in comfortable Asana. Breathe in (inhale) through both nostrils forcefully, till the lings are full and diaphragm is stretched . Then breathe out (exhale) forcefully . But ensure that the abdominal cavity does not blow up due to the air breathed in. Initially perform this with low speed. Healthy person can increase the speed gradually to medium and then high speed . Duration: 5 minutes Precautions: High BP patients shall not practice at medium or high speed Air should be breathed in up to diaphragm. Don’t make inward and outward movement of abdominal. For better benefit, close your eyes and chant “Aum” in your mind Benefit Cures sinus related diseases like cold, cough, asthma etc. Cures throat related diseases like Thyroid and Tonsils

7. Kapalbhati Method In “BhastrikaPranayama”, ‘Puraka’ and ‘Rechaka’are done with the same amount of force, where as in Kapal-Bhati more attention is to be given to the act of forceful ‘Rechaka’.In “Kapal-Bhati”, the ‘Puraka’is to be done with normal, usual force but the ‘Rechaka’ 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. short, breathe in normally and breathe out forcefully, so as to influence the organs of the abdominal area. Duration: Start with three minutes and gradually increase the duration. Healthy person shall practice for 15 minutes. Acute disease patients shall increase the duration up to 30 minutes as per the guru’s guidance. Precautions: Pregnant woman should not practice this “Pranayama”. High BP patients shall practice as per the guidance of guru. People whose glands secrete lots of bile inside the body are termed as ‘PittaPrakriti’. They should not practice this “Pranayama” for more than 2 minutes during summer season. Benefit Obesity, diabetes, flatulence, constipation, acidity and diseases pertaining to kidneys and prostate glands etc. are cured. Face become Lustrous and attractive. Organs in the abdominal cavity viz. stomach, pancreas, liver, spleen, intestine, prostrate and kidney function more efficiently and develop immunity towards diseases. It strengthens the intestines and improves digestion.

8. Bahya Pranayam Method Site in comfortable Asana. Breathe in through both nostrils forcefully, till the lings are full and diaphragm is stretched . Then exhale forcefully entire air at once. Hold your three ‘Bhandhaka’ tightly at this “BahyaKumbhaka” condition as per your capacity. Then slowly inhale while releasing all three “Bandhaka””. Duration: Practice this for 3 to 5 times based on your capacity. Precautions: Pregnant woman should not practice this Pranayama. High BP patients shall practice as per the guidance of guru. People whose glands secrete lots of bile inside the body are termed as PittaPrakriti. They should not do this Pranayama. Benefit Organs in the abdominal cavity viz. stomach, pancreas, liver, spleen, intestine, prostrate and kidney function more efficiently. Improves digestion

9. Agnisar Method This is similar to “BahyaPranayama”. Rechaka is performed similarly; during “Pooraka” after exhaling, the abdominal to be moved inwards and outwards for about 10 to 15 times. Duration: Practice this for 3 to 5 times based on your capacity. Precautions: Pregnant woman should not practice this Pranayama. High BP patients shall practice as per the guidance of guru. People whose glands secrete lots of bile inside the body are termed as ‘PittaPrakriti’. They should not do this Pranayama. Benefit Organs in the abdominal cavity viz. stomach, pancreas, liver, spleen, intestine, prostrate and kidney function more efficiently. Improves digestion

10. Ujjayee Method Sit in comfortable Asana. Breathe in forcefully. While inhaling narrow down the throat. This creates a sound similar to snoring . Hold the breathe as per your capacity. Then close the right nostril and slowly exhale through left nostril. Duration: Practice this for 3 to 7 times based on your capacity. Precautions: Follow generic Pranayama guidelines Benefit Cures thyroid related problem like snoring Improves sound quality. Hence very useful for singers and stage performers. Cures sinus related diseases.

11. Anulom Vilom Method 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. While doing this Pranayama, mentally repeat the mantra “Aum” so the mind becomes fit for meditation. Duration: Initially practice this for 3 minutes. Gradually increase the duration to 10 minutes. Precautions: Follow generic Pranayama guidelines Benefit Blockages in the arteries of the heart are removed and the arteries become clean, making the circulation unimpeded. 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. All kinds of diseases occurring due to the disturbance of ‘VataDosha’ like rheumatism, gout, diseases pertaining to urinary and reproductive organs are cured. Negative thinking is replaced by positive approach to life. It increases enthusiasm and spirit, the Sadhak becomes fearless and feels blissful.

12. Bhramari Method 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. Breathe in till your lungs are full of air. Concentrate your mind on Ajna Chakra (between eye-brows) . Close your mouth. Begin slowly exhaling, making humming sound of a bee, while reciting “Aum” mentally. Duration: Practice this for 3 to 10 times based on your capacity. Precautions: Follow generic Pranayama guidelines Benefit 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.

13. Udgeeth Method This is also called as “AumkaraJapa. Breathe in (inhale) through both nostrils forcefully, till the lings are full and diaphragm is stretched. Then slowly exhale and say “Aum” (A-u-m) while exhaling Duration: Practice this for 3 to 10 times based on your capacity. Precautions: Follow generic Pranayama guidelines Benefit With the practice of this Pranayama the mind becomes steady, relieves tension and improves concentration power.

14. Referances http://divyayoga.com/pranayam.htm “AumPranayama – Its Philospohy and Practice” A must for every household - Price: Rs 50/-. Available in English and most Indian languages View live YogShivir of Revered Swami RamdevjiMaharajevery day at “Astha” channel from 5:00 a.m. to 7:30 a.m. This provides better guidance and encourages your practice and enhances the benefits