BENEFITS OF PRANAYAMA
Pranayama purifies the psychic
channels (nadis) and enables
physical and mental stability.
Pranayama is known to purify about
72,000 nadis or channels in the
body. It helps purify the blood and
respiratory system. Deep breathing
Ms. Neerja Singh is a retired
scientist with Council of
Scientific
and
Industrial
Research (CSIR). Her interests
include phytochemistry and
non-conventional
therapies
benefiting the patients. She has
practiced many such therapies
like yoga, dance etc.
Volume 3 | Issue 3 | July-September 2018
• Ujjayi Pranayama (victorious
breath)
• Anulom Vilom (alternate
breathing)
• Brahamari Pranayama
(humming bee breath)
• Bhastrika Pranayama (air is
forcibly drawn in and out)
• Shitali Pranayama (cooling
breath)
• Bahya Pranayama (forcibly
breath in, breath out and then
hold the breath)
• Kapalabhati Pranayama
(air from lungs is forcibly
exhaled but inhalation is made
involuntary)
Pranayama should be practiced
with care and it is better to do
under the guidance of trained yoga
teacher, as certain Pranayama is
not advisable to be performed by
people having certain ailments.
A full yogic breath combines all
three, beginning with abdomen
and continuing the inhalation
through thoracic and clavicular
area. The abdomen should expand
outward on inhalation and contract
on exhalation. To get the feeling
of this motion, while sitting in
any meditative posture preferably
Vajrasana, place the hands on the
abdomen close to each other. Exhale
slowly inhale through the nostrils
taking the hands away from each
TYPES OF PRANAYAMA:
PRECAUTIONS
Abdominal
Breathing:
Deep
abdominal breathing brings air to
the lowest and largest part of lungs.
Breathing is slow and deep such
that diaphragm is used properly.
Pranayama is practiced in a specific
posture, especially sitting in
Padmasana or Ardhpadmasana and
should be performed early morning
on empty stomach at a well
ventilated quite place. Breathing
should be slow and rhythmic,
eyes should be closed to control
the mind and body. It has three
aspects (1) Poorka (Inhalation) (2)
Kumbhaka (Retention) (3) Rechaka
(Exhalation).
•
Improves
the
autonomic
functions.
• Helps relieve the symptoms of
asthma.
• Aids in reducing unnecessary
thoughts which helps in calming
down the overactive mind thus
reduces anxiety and depression.
• Causes change in the cardio
respiratory system and helps in
lowering the blood pressure.
• Improves physical fitness by
practicing certain asans of yoga,
it is excellent for weight loss also.
• Deep breathing i.e. bringing
focus on breath can be extremely
relaxing
and
rejuvenating.
Regular
practice
improves
concentration, memory and
overall state of mind.
Thoracic
(Chest
Breathing):
Breathing takes place by expanding
and contracting the chest only,
while abdomen is kept under
control. The middle lobes of the
lungs are fully activated through
this breathing.
TYPES AND BENEFITS OF
PRANAYAMA
Pranayama
techniques
are
beneficial in treating a range of
stress related disorders:
Clavicular Breathing (Sectional
Breathing): It is shallow breathing
in which the abdomen is completely
controlled, and breathing is
performed by forcing the air into
the upper most region of the lungs.
The shoulders and collar bones are
raised while abdomen is contracted
during inhalation.
The air flow into the lower sections
of the lungs is increased. Rhythmic
movement of the diaphragm
massages the abdomen gently and
enables the organs to function
effectively.
enriches the blood with oxygen.
Large amounts of oxygen reaches the
brain, lungs, heart and capillaries.
TYPES OF BREATHING
other so that the abdomen bulges.
Hold the breath for a second.
Then slowly exhale so that the
abdomen retracts bringing the
hands closer. Hold the breath for a
second. Repeat the breathing cycle
five times, preferably in the ratio
4:2:8:2. Breathing should be deep,
slow and rhythmic.
feel less fatigue. Mostly we use only
a fraction of our lung capacity as
we do shallow breathing. We barely
expand the ribcage, shoulders are
often hunched and have painful
tension in the upper part of back and
neck due to which we suffer lack of
oxygen which makes us breathless
and tired. So, keep both shoulder
blades as close as possible without
strain and exhale gently and fully,
pause, then inhale with a deep, slow,
gentle breath until the lungs are
comfortably filled. Then breath out
slowly through the nose, without
changing the position of shoulder
blades. Repeat this cycle many
times. By doing this, the brain gets
stimulated and ease nerve tension
by providing fuller supply of oxygen.
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