The Mind is the Master of the Senses
and
the Breath is Master of the Mind.”
“To alter the normal patterns of one’s breathing
and bringing one’s attention to bear
on it is the essence of Pranayama.”
- Yoga Sutra
Pranayama are Breathing exercises whose purpose is to make the respiratory rhythm more regular, which in turn has a soothing effect on the entire nervous system(that is why it is called as neuro-respiratory exercise).
Most of us tend to breathe that are centred in the upper chest, while lack of energy can cause weak breathing lower down in the diaphragm. Yoga breathing, on the other hand, encourages us to make full use of our lungs, to strengthen them, increase our energy and vitality, and improve our circulation.
In Yoga the focal point is the breath, through which mind and body are unified and coordinated.
The breath is a kind of mirror in which our breathing is the voice of our spirit. It’s depth, smoothness, sound and rate reflect your mood thoughts, emotions, as well as the suppleness or rigidity, tension or relaxation of the muscles is reflected.
By observing the breath, we are able to observe your energy state and to direct your physical activity by performing the right movements and Asanas to bring us into balance.
The three main kinds of breathing exercises are :-
1. Recharging breaths for increasing energy through inhaling prana.
2. Purifying breath for cleansing the bloodstream and emptying our stale air from the lungs and
3. Pacifying breaths for relaxing the nerves and calming the mind and emotions.
There are also breathing techniques for cooling or warming the body, for healing, for use in mental training and meditation .
A few minutes of balanced breathing, sitting quitely with eyes closed, is very relaxing – that leads to a pleasant lightness in the head afterwards and a warm glow inside.
Pranayama is the best prelude to meditation, since it effortlessly focuses your attention inward and reduces the scattered thoughts and ‘noise’ that usually fills the mind.
Nadi - Shudi Pranayama ( Alternate Breathing ) Sit in a comfortable posture that allows you to sit upright with your spine straight – it is best not to lounge backward while doing pranayama. Close your eyes and let your mind rest. To perform the exercise, position your right thumb beside your right nostril your index finger beside your left nostril. To keep your arm from getting tired, tuck your right elbow slightly close to your ribs. Rest your left arm on your left thigh. The basic rhythm of this Pranayama is as follows: Gently close the right nostril with your thumb and slowly
a) Exhale through your left nostril. Then
b) Inhale easily through your left nostril. Close the left nostril with the index finger and
c) Exhale out of the right nostril. Then
d) Inhale easily through the right nostril. Close the right nostril and
e) Exhale through the left nostril.
f) Inhale easily through your left nostril ….and so on Stages A to E completes one cycle of Nadi Shudi . Repeat 3 to 7 such cycles. Then lower your arm and sit back comfortably with eyes closed for 1 or 2 minutes. You can immediately proceed to meditation if that is your next activity. Note :
Do not press your thumb or index finger against your nostrils with force.
Let your breathing be little slower, deeper and subtle enough to not even flutter a feather .
Be aware of the breath and do not hold it.
Sufi – Aum Breathing (aah…,ooh…,hmm…) Sufism is an Islamic mystical movement originating in Persia in the 7th century AD as a reaction against what the Sufis perceived as the increasing worldliness and rigidity of orthodox Islam. Sufism stresses the ideal of equilibrium and wholeness, both in the self and in the universe. The Sufis see that the human being is potentially a microcosm of the balanced unity of the universe. The Sufis use many different methods like breathing exercises, music, meditation & movement that helps us to achieve a state of calm and equilibrium in order to experience inner stillness, harmony and develop the consciousness The Syllable AUM is very significant in Yoga Philosophy . The sound produced by ‘A’ signifies all that is observed and perceived in the conscious state of an individual The sound of letter ‘U’ signifies all that is observed and perceived in the dream state of an individual’s consciousness. The sound produced by the letter ‘M’ signifies all that is unknown. The Sufi – AUM breathing technique is based on the principle of Vibration. This exercise vibrates through the whole bone structure of the thoracic cage, and the vibration reaches down to the air in the lungs and the delicate membrane of the alveoli in contact with the air also vibrates, stimulating the pulmonary cells and allowing better exchange of gases. These vibrations also produce significant effects upon the endocrine glands. The effects on the mind or no less important than on the body. The humming reverberates in the head causing the cranial nerves to vibrate. The entire body relaxes under the influence of this internal vibro-massage which frees inhibitions, reduces stress and integrates the whole psyche. Note :
AUM begins in the belly as the lowest note you can make - aah…,then the sound rises to your chest as the pitch rises changing to ooh…,then it moves up into the throat/head as a hmm…
Kapalabhati Cleansing Breath
Sit in any comfortable posture, with the head and spine straight and the hands resting on the thighs. Close the eyes and relax the whole body. Inhale deeply through both nostrils, expanding the abdomen, and exhale with a forceful contraction of the abdominal muscles. Do not strain. The next inhalation takes place by passively allowing the abdominal muscles to expand. Inhalation should be a spontaneous or passive recoil, involving no effort. Perform 6 respirations to begin with. Count each respiration mentally.
After completing 6 rapid breaths in succession, inhale and exhale(Yogic Breath) deeply once. This is round one. Practise 3 rounds. After completing the practice, maintain awareness of the breath, feeling an all pervading emptiness and calm.
Practice Note : Breathing : It is important that the rapid breathing used in this technique be from the abdomen and not from the chest. Duration – Respiration : The number of respiration may be increased from the initial count of 6 up to 20 or your maximum as you advance in practice. Duration – Rounds : The number of rounds can be extended from 3 to 10 as you advance in practice. Awareness: On the rhythmic breathing, keeping count of the respiration. Sequence : Should be practised after Asanas and before Meditation. It may be performed at any time of the day but should only be practised on an empty stomach - 3 to 4 hours after meals. Precautions : If pain or dizziness is experienced, stop the practice and relax in Savasana – Total Relaxation Pose. Contra-Indications : Should not be practised by those suffering from heart disease, high blood pressure, vertigo, epilepsy, stroke, hernia or gastric ulcer. Benefits : Kapalbhati purifies the nerves and removes sensory distraction from the mind. It is used to energise the mind for mental work, to remove sleepiness and to prepare the mind for meditation. It also tones the digestive organs and has a cleansing effect on the lungs as it reduces the level of carbon dioxide in the lungs.
Sheetali (Cooling Breath)
The practice of this Pranayama starts with sitting in a comfortable posture. Then close the eyes and relax the whole body. Now extend the tongue outside the mouth as far as possible without strain.
When this is done, the tongue is to be rolled up gently at the sides - lengthwise so as to form a sort of channel almost making a tubelike formation that assumes the form of the lower part of the crow’s beak. The outer end of the tongue will naturally form a narrower channel sloping towards the tip of the tongue.
This channel is to be used for inhaling air from outside. Inhale in such a way that air is passed all over the tongue. Take as much air as you can comfortably. After a full inhalation, the tongue is drawn in and the air is exhaled slowly & constantly through both the nostrils to throw out all the air This completes one cycle, practise 5-10 such cycles. The breathing should produce a noise similar to rushing wind. And a feeling of icy coldness could be experienced on the tongue and the roof of the mouth. For those who are unable to roll the sides of the tongue into a tube - Keep the two rows of teeth in contact together with the tip of the tongue touching them lightly.
Now separate the lips, exposing the teeth and inhale slowly through the mouth - teeth - and breathe out slowly through the nose in a controlled manner.
Practice Note : Duration: Gradually increase the numbers of rounds from 10 to 20 and the duration of each inhalation /exhalation. Sequence: Practise after Asanas and other Pranayamas – Nadi Shuddi, Aum & Kapalabhati. Contra-indications: Persons suffering from cold, excessive mucus should not practise this Pranayama. Benefits: It has a great energising, soothing, relaxing and cooling effect on all the nerve channels. People suffering from high blood pressure, gastric troubles, tension & anxiety will find this very effective in removing these disorders. This practice cools the body and the mind as well. It induces a sense of tranquillity and may be used as a natural tranquilliser before sleep.
Nadi - Shudi Pranayama ( Alternate Breathing ) Sit in a comfortable posture that allows you to sit upright with your spine straight – it is best not to lounge backward while doing pranayama. Close your eyes and let your mind rest. To perform the exercise, position your right thumb beside your right nostril your index finger beside your left nostril. To keep your arm from getting tired, tuck your right elbow slightly close to your ribs. Rest your left arm on your left thigh. The basic rhythm of this Pranayama is as follows: Gently close the right nostril with your thumb and slowly
a) Exhale through your left nostril. Then
b) Inhale easily through your left nostril. Close the left nostril with the index finger and
c) Exhale out of the right nostril. Then
d) Inhale easily through the right nostril. Close the right nostril and
e) Exhale through the left nostril.
f) Inhale easily through your left nostril ….and so on Stages A to E completes one cycle of Nadi Shudi . Repeat 3 to 7 such cycles. Then lower your arm and sit back comfortably with eyes closed for 1 or 2 minutes. You can immediately proceed to meditation if that is your next activity. Note :
Do not press your thumb or index finger against your nostrils with force.
Let your breathing be little slower, deeper and subtle enough to not even flutter a feather .
Be aware of the breath and do not hold it.
Sufi – Aum Breathing (aah…,ooh…,hmm…) Sufism is an Islamic mystical movement originating in Persia in the 7th century AD as a reaction against what the Sufis perceived as the increasing worldliness and rigidity of orthodox Islam. Sufism stresses the ideal of equilibrium and wholeness, both in the self and in the universe. The Sufis see that the human being is potentially a microcosm of the balanced unity of the universe. The Sufis use many different methods like breathing exercises, music, meditation & movement that helps us to achieve a state of calm and equilibrium in order to experience inner stillness, harmony and develop the consciousness The Syllable AUM is very significant in Yoga Philosophy . The sound produced by ‘A’ signifies all that is observed and perceived in the conscious state of an individual The sound of letter ‘U’ signifies all that is observed and perceived in the dream state of an individual’s consciousness. The sound produced by the letter ‘M’ signifies all that is unknown. The Sufi – AUM breathing technique is based on the principle of Vibration. This exercise vibrates through the whole bone structure of the thoracic cage, and the vibration reaches down to the air in the lungs and the delicate membrane of the alveoli in contact with the air also vibrates, stimulating the pulmonary cells and allowing better exchange of gases. These vibrations also produce significant effects upon the endocrine glands. The effects on the mind or no less important than on the body. The humming reverberates in the head causing the cranial nerves to vibrate. The entire body relaxes under the influence of this internal vibro-massage which frees inhibitions, reduces stress and integrates the whole psyche. Note :
AUM begins in the belly as the lowest note you can make - aah…,then the sound rises to your chest as the pitch rises changing to ooh…,then it moves up into the throat/head as a hmm…
Kapalabhati Cleansing Breath
Sit in any comfortable posture, with the head and spine straight and the hands resting on the thighs. Close the eyes and relax the whole body. Inhale deeply through both nostrils, expanding the abdomen, and exhale with a forceful contraction of the abdominal muscles. Do not strain. The next inhalation takes place by passively allowing the abdominal muscles to expand. Inhalation should be a spontaneous or passive recoil, involving no effort. Perform 6 respirations to begin with. Count each respiration mentally.
After completing 6 rapid breaths in succession, inhale and exhale(Yogic Breath) deeply once. This is round one. Practise 3 rounds. After completing the practice, maintain awareness of the breath, feeling an all pervading emptiness and calm.
Practice Note : Breathing : It is important that the rapid breathing used in this technique be from the abdomen and not from the chest. Duration – Respiration : The number of respiration may be increased from the initial count of 6 up to 20 or your maximum as you advance in practice. Duration – Rounds : The number of rounds can be extended from 3 to 10 as you advance in practice. Awareness: On the rhythmic breathing, keeping count of the respiration. Sequence : Should be practised after Asanas and before Meditation. It may be performed at any time of the day but should only be practised on an empty stomach - 3 to 4 hours after meals. Precautions : If pain or dizziness is experienced, stop the practice and relax in Savasana – Total Relaxation Pose. Contra-Indications : Should not be practised by those suffering from heart disease, high blood pressure, vertigo, epilepsy, stroke, hernia or gastric ulcer. Benefits : Kapalbhati purifies the nerves and removes sensory distraction from the mind. It is used to energise the mind for mental work, to remove sleepiness and to prepare the mind for meditation. It also tones the digestive organs and has a cleansing effect on the lungs as it reduces the level of carbon dioxide in the lungs.
Sheetali (Cooling Breath)
The practice of this Pranayama starts with sitting in a comfortable posture. Then close the eyes and relax the whole body. Now extend the tongue outside the mouth as far as possible without strain.
When this is done, the tongue is to be rolled up gently at the sides - lengthwise so as to form a sort of channel almost making a tubelike formation that assumes the form of the lower part of the crow’s beak. The outer end of the tongue will naturally form a narrower channel sloping towards the tip of the tongue.
This channel is to be used for inhaling air from outside. Inhale in such a way that air is passed all over the tongue. Take as much air as you can comfortably. After a full inhalation, the tongue is drawn in and the air is exhaled slowly & constantly through both the nostrils to throw out all the air This completes one cycle, practise 5-10 such cycles. The breathing should produce a noise similar to rushing wind. And a feeling of icy coldness could be experienced on the tongue and the roof of the mouth. For those who are unable to roll the sides of the tongue into a tube - Keep the two rows of teeth in contact together with the tip of the tongue touching them lightly.
Now separate the lips, exposing the teeth and inhale slowly through the mouth - teeth - and breathe out slowly through the nose in a controlled manner.
Practice Note : Duration: Gradually increase the numbers of rounds from 10 to 20 and the duration of each inhalation /exhalation. Sequence: Practise after Asanas and other Pranayamas – Nadi Shuddi, Aum & Kapalabhati. Contra-indications: Persons suffering from cold, excessive mucus should not practise this Pranayama. Benefits: It has a great energising, soothing, relaxing and cooling effect on all the nerve channels. People suffering from high blood pressure, gastric troubles, tension & anxiety will find this very effective in removing these disorders. This practice cools the body and the mind as well. It induces a sense of tranquillity and may be used as a natural tranquilliser before sleep.