PRANAYAMA (The expansion of life force)

 

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.