Pranayama
What is Pranayama?

The exercise of inhalation, exhalation and holding of the inhaled or exhaled breath in the lungs for some time are pranayama. A proper balance of inhalation, exhalation and retention is the key point of pranayama. Pranayama mean dimension of life. In Pranayama, one can find the hidden power of the breath, which will not only give physical and spiritual benefit, but also may enhance your life span, depending upon the rate of your breathing. It is believed that during the life one can have maximum

800 Million breaths. Fast breathing shortens the life span in comparison to a person whose breathing is slower. For example if your breathing rate is 15 per minutes you may live up to 100 years. If one can control the breathing to once in one minutes one may live up to 1500 years (This was the secret of longevity of our ancient Rishi-Muni, Sages and Saints), as mentioned in the many religious books of the world including Bible, Geeta, and Ramayana etc. Present average breathing rate of a healthy person is 18 per minute.

Bharamari Pranayama (Bee sounding breathing exercise)

Sitting in comfortable meditative posture, keeping the neck and back straight, close both ears by thumbs, forefingers on the head, close the eyes by middle fingers and ring fingers. Now inhale and while exhaling produce the sound like bee through the nose (not through the mouth). Sound producing like bee through nose produces alfa waves in your mental sheath, which produces the sense of peace and calmness in your mental sheath. This should be done 3 minutes or 11 times.

Benefits:

FOREHEAD BREATHING (KAPALBHATI)

Literal meaning of kapalbhati is shining of the forehead (or face). Regular practice of kapalbhati will bring an attractive glow on ones face. Sitting in any comfortable meditative pose and keeping both palms on the knees, facing upward and fore fingers should touching the thumbs, deeply inhaling bellowing the abdomen as much as you can. There after rapidly exhale contracting the abdomen. Hold the exhaled air as long as comfortably you can by retaining the abdomen contracted. Keep the chest and shoulder still during the practice. This may be repeated as much as one can easily do so up to 100 times or up to say 15-20 minutes. But initially one may not do more than 20 - 25 times in one stretch. One may complete it in phases by relaxing for few moments. There are few yoga teachers, who advise inhaling the air in the stomach. But actually no air can be put in the abdomen, due to inhaling, diaphragm goes down, which helps in further blowing up the abdomen. In fact Kapalbhati is a process in which the person goes on exhaling, exhaling, exhaling without minding least for inhalation. Inhalation involuntarily goes on. Kapalbhati clears sinuses,

strengthens adenoids clearing the frontal lobe of the brain (agyachakra) at the same time activating the medullata. It paves the way for the next step after pranayam. In yoga, kandha is an organ, which is located four fingers below the navel. It is presumed in yoga that 72,000 naries spreading out throughout the body originates thru it. By kandh sanchalan one energises its 72,000 naries and helps in the awakening of the kundalni which is located in the muladhar, located between the four finger space between the anus and scrotum. Actually in kaplalbhati there is no significant movement in the stomach. It only stimulates in the forehead, sinuses, ear, eyes, palate i.e. all the gyanindriyas. While the kandh sanchalan is a developed form of agnisar and nauli kriya. Whatever it has been prescribed here for practice is a combination of Kapalbhati and Kandh sanchalan. Kapalbhati should not be practiced by the persons suffering from heart disease, high blood pressure, hernia or gastric ulcer.

Benefits : These practices are useful for good health and longevity. It cures acidity, indigestion, constipation and gas related problems.

NADI SUDDHI PRANAYAMA (ANULOM-VILOM) (PSYCHIC NERVES PURIFICATION)

Sitting in comfortable meditative posture, keeping the neck and back straight, and Placing the left hand on the left knee, fore finger touching the thumb, one should peacefully relax the entire body to prepare physically and mentally for the practice of the pranayama. Bringing the right palm before the face one should place the forefinger and middle finger on the center of eyebrows. During the entire practice the eyes should be kept still. Placing the thumb near the right nostril and the ring finger near the left nostril one should close and open the nostrils as required by the thumb or by the ring finger. While inhaling slowly and deeply first through the right nostril, with a feeling that one is filling prana (winds of the body) from toes to the crown of the head. There after closing the right nostril with right thumb, the breath should be held for while and it should be exhaled with left nostril. This process be repeated by inhaling through left nostril closing the left nostril with ring finger, the breath be held for while before exhaling through the right nostril. . This completes one cycle. While inhaling and exhaling and holding the breath chant OM mentally. Slowly the duration of inhaling and exhaling and holding should be increased. In few days practice, one may control the duration of inhaling, exhaling and holding of

breath up to 30 seconds. It means one may be able to breathe twice only in one minutes and can increase your remaining life up to 750%. You should insure that duration of inhalation and exhalation should be same. Initially duration of inhalation and exhalation may not be same. But after regular practice, one can do it. One will realise the benefits, after regularly doing this practice for a period of 3 to 6 months. Doing this will neither stress or tense the body nor will it tier one. This cycle should be repeated up to 100 times or minimum 15 minutes, if you can do it without being tense or tired. One should keep his face smiling during entire practice.

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