Pranayama Techniques and benefits

Common benefits of all pranayama:

·       Calms mind

·       Metabolic rate decreases

1.    Nadi shodana/ Nadi suddhi

Technique: Inhale right nostril, exhale left nostril, inhale left nostril, exhale right nostril. Continue to alternate nostril breathing ten breaths, up to ten minutes.

Benefits: Coordinates brain hemispheres and wave coherence. Heightens awareness of the mind.

Mental clarity.  Helps to purify subtle energy channels (nadis) of body so that prana flows more easily during pranayama and asana practice.  Lowers heart rate and reduces stress and anxiety.  Helps to synchronize two hemispheres of brain.

Physical- increases digestive fire and appetite.

Therapeutic- lowers stress and anxiety by harmonizing pranas. Beneficial in respiratory disorders like Bronchial asthma, nasal allergy, bronchitis, etc.

Spiritual- induces tranquility, clarity of thoughts and concentration. Clears pranic blockages, and balances Ida Pingala Nadis, causing Susumna Nadi to flow which leads to deep states of meditation and spiritual awakening.

2.           Sheetali (cooling pranayama 1)

Technique: The cooling breath. Fold tongue lengthwise and inhale deeply through the folded tongue. Exhale through the nose or using ujjayi. Ten breaths minimum, ten minutes maximum.

Benefits: Reduces pitta or heat from the head, neck and upper digestion.

2b. Sheetkari (cooling pranayama 2)

Technique: The hissing breath. Same basic effect as sheetali. Clench teeth, expose teeth and take a deep hissing inhale through the teeth. Exhale as in sheetali.

Benefits: Reduces pitta, purifies the senses and cools the head.

2c. Sadanta (cooling pranayama 3)

Technique: Let upper set of teeth touch lower set of teeth.  Keep tip of tongue just behind the teeth.  Inhale through crevices of the teeth, and feel cool air moving slowly and continuously into mouth, and passing down throat into lungs.  Warm air is exhaled out slowly through both nostrils.  Feel warmth of exhaled air.

Benefits of all 3 cooling pranayamas-

Physical- they induce muscular relaxation and an overall cooling effect.  Soothen eyes, ears, and purify blood.  Quench thirst, appease hunger, and generate a feeling of satisfaction.  Taste buds and mouth are sensitized.

Therapeutic- allergies due to cold can be effectively overcome by prolonged practice.  Help reducing tensions and stresses, and induce mental tranquility.  Sitkari and Sadanta keep teeth and gums healthy.  Help reduce BP and acidity.  Cure chronic dyspepsia (indigestion), various chronic skin diseases, and release even very subtle tensions.

Spiritual- expansion of awareness- a facet of spiritual growth- takes place as you move from Sitali (linear awareness) to Sitkari (surface awareness), and then to Sadanta (3-D awareness)

Limitations- low BP people should avoid. Suffering from cold, sore throat, bronchitis.  Sensitive teeth, missing teeth or denture should avoid Sitkari and Sadanta; instead practice Sitali.  Avoid during winter or cool climate.

4.           Brahmari (Humming bee)

Technique: The humming breath. Inhale with ujjayi (see below) and during the exhale hum like a bee. The hum should create a resonating vibration in the head and heart. Take ten deep breaths in this way. Take another ten deep Brahmari breaths and plug both ears only during the exhale. This will notably enhance the resonance effect and benefits.

Benefits: Balances vata as well as increases subtle mental and emotional awareness.

Physical- creates soothing effect on nervous system. Cultures voice, and increases melody.

Therapeutic- relieves stress and cerebral tension.  Reduces anger, anxiety, insomnia, and BP.  Good for all psychosomatic problems; since it reduces stresses and tensions.  Eliminates throat ailments (tonsils, pain, etc.).  Speeds up healing of tissues, and so many be practiced after surgery.

Spiritual- develops 3-D awareness.  Expands mind towards all pervasive awareness.  Induces meditative state by harmonizing mind and directing the awareness in words.

5.           Bhastrika (Bellows)

Technique: The bellows breath. This exercise should be supervised. Close the right nostril. Take twenty fast bellows-like breaths through the left nostril. Close left nostril. Take twenty more bellows breaths through the right nostril. Then take twenty bellows breaths through both nostrils.

Benefits: Drives prana both into the body and mind to clear out physical, mental and emotional blocks.

Great freshness and agility (alertness) are experienced.  It is not only shattering of Tamas and stagnation, but also reduction of overtone and hyper-sensitivity to increase the functional efficiency of cells.  This is a fine practice to remedy some dangerous effects of Kumbhaka practice done wrongly.

6.           Kapalbhati (Skull shining/ illuminating)

Technique: The frontal brain bellows. Similar to Bhastrika only the inhale is quicker and less emphasized. The exhale is longer, more forceful, faster and deeper. Perform as with Bhastrika.

Benefits: Increases digestive fire and raises spiritual energy.

Clears nasal passages.  Has an energetic effect on mind.  Prepares mind for meditation.  Revitalizing and rejuvenating.  Relieves heaviness in head.  Tones digestive organs.  Balances nervous system.

7.           Surya bhedna/ Surya anulom-vilom (sun division breathing)

Technique: The solar breath. Inhale through the right nostril and exhale through the left. Perform for ten breaths minimum up to ten minutes maximum.

Benefits: Heating and warming breath to balance vata.

Warms system.  Cleanses sinuses.  Balances digestion.  Helps relieve depression.  Good for low BP.  Highly beneficial for heavy weight people.

8.           Chandra bhedna/ Chandra anulom-vilom  (moon division breathing)

Technique: The lunar breath. Inhale through the left nostril and exhale through the right. Perform for ten breaths minimum up to ten minutes maximum.

Benefits: Cooling breath to reduce pitta.

Cools system.  Cleanses sinuses.  Good for high BP.  Helps relieve anxiety.

9.           Ujjayi (to conquer, be victorious)

Technique: The Darth Vader breath. Inhale and exhale through the nose making a slight snoring sound with a light constricting of the upper throat and soft palate. Perform for ten breaths for a maximum of ten minutes.

Benefits: A subtle breath to gently move prana and activate the nadi system.

Creates heat.  Calms mind.  Slows and calms flow of breath.  Stimulates thyroid, which helps to regulate metabolism.    Creates more focus and awareness during practice.  Creates vitality and endurance during more strenuous postures.

10.       Nadanusandhana (A-kara, U-kara, M-kara, AUM)

Technique: Take deep inhale, and as you exhale chant A-U-M

Different sounds like A, U, M, & AUM are produced loudly so that they generate a fine resonance (echo) all over body.  These resonant sounds act as stimulations and the post-resonance silence deepens awareness, and releases even very subtle tensions.

11.       Vibhagiya svasana (Sectional breathing)

The purpose of this practice is to make the practitioner aware of 3 different components of respiration (abdominal, thoracic, and clavicular), and incorporate them into full yogic breathing.

·       You acquire more power and vitality

·       Calmness in daily activities

·       Thinking and clarity of thought improve

·       When tired or angry; this pranayama brings help in calming mind and revitalizing it.