Pranayama
(also spelled pranayam) is an ancient practice concerned with breath
control. Pranayama aims at bringing the involuntary functions of the
respiratory system within human control. The term pranayama has been
constituted by two Sanskrit words Prana + Ayama. The Prana
means life force and the Ayama means expansion. In this way, pranayama
means ‘expansion of life force’. This expansion is made possible by
establishing a control over our expiratory function. Keeping it in view, many
exercises are performed relating to Prana.
Prana is
the vital force which spreads through the entire universe. Prana is more
subtle than air and can be defined as the energy essence that is within
everything in the universe. Prana is the principle of growth and
nourishment both of the nervous and cellular tissues of the body and the mind.
Ayama means ‘to control’ or ‘to give’ a
rhythm. In this sense, pranayama may be defined as a practice and
technique through which vital energy can be stimulated and amplified and this
brings about perfect control over the flow of Prana within the body.
Pranayama, or breath control, is the
fourth limb of Ashtanga, as set out by Patanjali in the Yoga Sutra.
Patanjali describes Pranayama as the control of the enhanced "life
force" that is a consequence of practicing the various breathing
techniques, rather than the exercises themselves. The ancient yogis in India
knew the close link between breath and mind. Since the mind is very subtle,
impossible to grasp, they figured out how to use this link between the breath
and the mind. By controlling the breath, they were indirectly able to influence
the mind. In the Yoga Sutra, the practices of Pranayama and asana are
considered to be the highest form of purification and self discipline for the
mind and the body respectively. The practices produce the actual physical
sensation of heat, called tapas, or the inner fire of purification. This heat
is part of the process of purifying the nadis, or subtle nerve channels
of the body. This allows a healthier state to be experienced and allows the
mind to become calmer.
Pranayama is
a precise science. Regulation of breathing is natural. The breath enters
through the nose and depending on one’s general health and strength of the
lungs; it is retained inside and then is exhaled. This natural condition of
intake and outflow of the breath goes on continuously and it is on this process
that human life depends. A Yogi measures the span of his life not by the number
of years but by the number of his breaths. The difference between the natural
process of breathing and the 'Pranayama' is that in the former the
inhalation and exhalation is not necessarily connected with the mind; that
process continues owing to the natural functioning of the heart and lungs. The
inhalation and the exhalation are, hence, not of any set duration. In some
person, the inhalation may take a longer time than the exhalation and in some
others the opposite may occur. In pranayama, however, there is a
systematic regulation of both the inhalation and exhalation. This is for the
reason that the mind is joined to the action of inhalation and exhalation known
as Puraka and Rechaka respectively in practising the Pranayama.
Hence their longer and shorter duration within a specific time has to be
controlled. The result of this controlled breathing, both in respect of speed
and time, has more beneficial effect on the mind and the body than that of the
natural course.
The first thing to learn is
sectional breathing. We breathe through three parts of the chest i.e. upper,
middle and lower as well as the abdomen. Sit in any comfortable pose and then
lift both arms up and bend them backwards at the elbow to touch your back below
the shoulder blades. Now take a few deep breaths through the upper chest. You
can feel this part working in this posture. Now place your hands on your side
chest, just under the nipple. Take a few deep breaths through the middle chest.
Now place your hands on the sides of lower chest where the rib cage ends. Take
a few deep breaths through the lower chest. Place one hand on the navel. Take a
few deep abdominal breaths. Now try to take a "tidal breath"
involving inhalation and exhalation through all these parts. Practice the above
for a few days.
Pranayama may
be practised any time of the day and it does not exert undue impact on your
busy schedule. You can practise it anywhere and anytime as per your
convenience. It can be performed in whatever dress you are wearing. You need
not specially dressed for it. However, a loose dress is suitable, convenient
and comfortable. Every person can practise it. There is no barrier or hindrance
of any kind. The doors of pranayama are open for all without any
discrimination. The methods of Pranayama are very important to
understand before actually practising it. In yoga, exhaling is must before you
inhale. To hold your breath in Pranayama is vital, but during illness,
it can be practised without holding of breath. moola bandha, uddiyana
bandha and jalandhara bandha are important in pranayama.
Rectum is held upward in moolabandha. Uddiyana Bandha is holding
stomach inward after exhaling and jalandhara bandha is pressuring
muscles of neck and bending chin forward. In pranayama, breath is held
as per the requirement and released slowly. The person practising pranayama
should eat satwik and light food. One should not sit for pranayama
after meals. At least a gap of a few hours is essential. Place for pranayama
should be clean, peaceful and airy. Pranayama should be done in morning
hours preferably before the dawn. Body must be cleansed before sitting for pranayama.
Duration of pranayama should be increased step by step.
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