Pranayama according to Hatha Yoga Pradipika.

Pranayama

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Modern science has taken us towards a new era of development. Now nothing remains unrevealed, every day there is some new inventions, some new themes, some new concept of life, we are seeing. In this advance era of science and technology, we need to be more efficient, more creative, sharp intelligence, brilliancy, competitive etc. to step with the time. Men have developed their capacities like anything harnessing with their left-brain, but neglecting his right-side brain and its functions. We are becoming more and more mentally and emotionally weak. Every year there are about 50 lacks of people admitting for mental disorders in India. 80 percent of human diseases are psychosomatic. Yoga, an ancient science, not only treats it positively but also assists in achieving higher state of development/consciousness. Pranayama is one among various yoga techniques. After a labour of centuries science has disclosed the subtler dimensions of the universe before us. Presently the science is unrevealing the miseries of life energy (prana), mind, emotion, intellect, ego, spirit, consciousness, so on. It seems that there is a basic flow of energy in all the creation. Prashna Upanishad explains the energy as follows-

çk.kL;sna Ok'ks LkOkZa f=fnOks ;Rk~ çfRkf"BRke~ k

ekRksOk iq=kkUk~ j{kLOk Jh'Pk çKka Pk fOk/ksfº Uk bfRk AA

Everything whatever existing in this universe is because of Prana. We cannot think anything without the prana. Prana is the universal energy; Prana is the basic fabric of the whole creation. Modern Science has found that the basic fabric of this entire physical world is nothing but Energy. Matter is also “bottled up” energy; the energy and matter are not separate building bricks.The famous Einstein equation: E= mC2 (E the energy obtained by converting a mass ‘m’ of this world, C is the velocity of light). Hence prana is the power from which this universe comes, exists, and dissolves. Human being is the only creature who has the freedom to control and utilize the energy according to his will, that what we see, science is doing today.Swami Vivekananda declares, “The knowledge and control of prana is really what is meant by pranayama”.

RkfLeUlfr 'oklç'okl;¨xZfrfoPNsn¢ çk.kk;ke¢

Patanjali quotes Pranayama as one of the technique to master the mind. According to him Pranayama is a scientific technique in which by controlling that breathe one can feel Prana and can also control it, thus to understand the traditional Pranayama, when we seek to gain mystery over breathe, we should understand the structure and functioning of our breathing apparatus- the respiratory system. It is declared in scriptures

çk.kk;kEksu ;qDRksu loZj¨x{k;¨ HkosRk~ k

v;qDRkkH;kl;¨xsu loZj¨xleqn~Hko¢Rk AA

Pranayama can eradicate all diseases if done properly, but if done wrongly, it may aggravate all diseases. The Pranayama is the powerful tool for gaining benefits; it is also beset with risks, as mentioned in Hatha yoga Pradipika. Pranayama can conserve the energy, which in turn keeps all the facets of your personality (Physical, Mental, Emotional, Intellectual, Spiritual) stable. Recent researches prove that Pranayama is helpful in boosting the power of sub-conscious mind; consequently one can unravel the capacities of the brain. By practicing Pranayamas one can achieve the state of super consciousness. One can develop Memory, Concentration and Strong Will Power. Our Brilliancy aspects also can be brought up towards a higher extend, not only stamina but also physical and mental relaxation can be attain by mastering over the Prana. The regular practices of Prananayama lead one towards the eternal Peace & Bliss.

çk.kk;kEk

pYks okrs pYka fpÙka fu'pYks fu'pYka Hkosr~A

;¨xhLFkk.kqRoekIu¨fr rr¨ ok;qa fuj¨/k;sr~ AA

2-2(HathaYogaPradipika)

When the breath wanders, i.e., is irregular, the mind is also unsteady, but when the breath is still, so is the mind, and the yogi lives long. So one should restrain the breath. The word Prānāyāma is generally defined as breath control. Although this interpretation may seem correct in view of the practices involved, but it does not convey the full meaning of the term. The word Prānāyāma is comprised of two roots Prana and Ayama. Prana is the vital energy or life force and the ayama is extension or expansion of the dimension of prana. The techniques of Prānāyāma provide the method to activate the life force and regulate in order to go beyond one’s normal boundaries or limitations and attain a higher state of vibratory energy. Thus Swami Vivekananda says, “Expansion is life, contraction is death.”

Prānāyāma is that by which the movement of breath during inhalation and exhalation is controlled, to understand the traditional Prānāyāma when we seek to gain mastery over breath, we should understand the structure and functioning of our breathing apparatus the respiratory system.

RkfLeUlfr 'oklç'okl;¨xZfrfoPNsn¢ çk.kk;ke¢

2-49 (Patanjali Yoga sutra)

çk.kk;kEksu ;qDRksu loZj¨x{k;¨ HkosRk~ A

v;qDRkkH;kl;¨xsu loZj¨xleqn~Hko¢ AA (2-16 Hatha Yoga Pradipika)

By practicing Prānāyāma properly, one can eradicate all diseases, but if done wrongly it may aggravate all diseases.

çk.kL;sna Ok'ks LkOkZa f=kfnOks ;Rk~ çfRkf"BRke~ A

ekRksOk iq=kkUk~ j{kLOk Jh'Pk çKka Pk fOk/ksfº Uk bfRkAA

2-13(Prasnopanishad).

All that exists in all the three worlds is under the governance of Prana. O’ Prana protect us, your children as mother and grant us the (real) wealth and wisdom.

âfn çk.k¨ xqnsiku% leku¨ ukfHke.Mys A

mnku% d.Bns'kLFk¨ O;ku% loZ'kjhjx% AA

f'kolafàrk 3-7

The seat of the Prana is the chest, of Apana the anus, of Samana the region above the naval, of Udana the throat while the Vyana moves throughout the body. They are known as Varishtha Prana. There are five more Upaprana also in our body; they are Nag, Kurma, Krkala, Devadatta and Dhananjaya.

Kapalabhati-

dikya Hkkfr bfr dikyHkkfr A

By which shines the kapala (brain) is Kapalabhati. This stimulates the brain cells.

HkL=kkoYy¨gdkjL; jspiwj© llaHkªe© A

dikyHkkfrfoZ[;krkdQn¨"kfo'k¨"k.kh AA

2-35 (HathaYoga Pradipika)

Perform rechaka and puraka rapidly like the bellows of a blacksmith. This is called kapalabhati, and destroys diseases of the phlegm.

Benefits:

Kapalabhati purifies the brain and destroys diseases arising from access wind, it activates our digestive system, it gives massages to the pancreas, it cleanses our respiratory system, it shines the skull, it is good for reducing over weight, it helps us to remove tensions. Patients with diabetes, obesity, respiratory disorders, digestive problems find extremely beneficial. Both exocrine and endocrine glands get stimulated and normalize the functions. It reduces tamas.

Bhastrika.

HkL=kSo y¨gdkjk.kka ;FkkØes.k laHkªesr~ A

rFkk ok;qa Pk uklkH;keqHkkH;ka Pkky;sPNuS¢ AA

,oa foa'kfrokja p ÑRok dq;kZPp dqEHkde~ A

rnUrs pky;sr~ ok;qa iwo¨ZDra p ;Fkkfof/k AA

f=okja lk/k;snsua HkkfL=kdkdqEHkda lq/kh¢ A

u p j¨x¨ u p Dys'k vkj¨X;a p fnus fnus AA

5-75&77 (Gherandra Samhita)

As the bellows of the black-smith constantly dilate and contract, similarly draw in the air by both the nostrils and them expel it out quickly, the air making a sound like bellows. Having thus inspired and expired quickly, twenty times perform kumbhaka, and then expel it by the previous method. Let the wise ones perform this Bhastrika (bellow-like) Kumbhaka thrice: he will never suffer any disease and will be always healthy.

Benefits:

Bhastrika Prānāyāma increases the blood circulation in the body. Very good for chronic cold, nasal allergies and various respiratory ailments, Supplements the benefits of Kapalabhati. Great freshness and agility are experienced in Bhastrika. It is not only shattering of Tamas and stagnation but also reduction of overtones and hypersensitivities to increase the functional efficiency of the cells. This is a fine practice to remedy some of the dangerous effects of Kumbhaka practice done wrongly.

Anuloma - Viloma Prānāyāma

çk.ka nsok vuq çk.kfURk A EkUkq";k¢ i'ko'p ;s AA

Taittriya Upanisad(Brahmananda Valli) says:

“Gods breathe Prana; men and animals also do that.

Sukha Prānāyāma. (Both nostrils):

Chandra anuloma viloma Prānāyāma (Left nostrils):

Surya anuloma viloma Prānāyāma (Right nostrils):

Benefits: (Sukha Pranayama,Chandra anuloma and Surya anuloma.)

These Prānāyāma can work wonders in reducing the stresses and tensions, increasing memory, concentration power to improve the quality of life and to promote positive health. This Prānāyāma balances the basic metabolic rate, increases the vital capacity, and strengthens the immune system.

Lungs, hearts and stomach get purified; rhythmic breathing is the result of this Prānāyāma. Lung capacity also increases. It helps in curing the diseases pertaining to lungs. Heart-beat gets normalized.

Sectional breathing (Bibhagiya Svasa)

Abdominal breathing or Diaphragmatic breathing (Adhama).

Mudra: Cin Mudra.

(b) Thoracic or intercostals breathing (Madhyama).

Mudra: Cinmaya Mudra.

Mudra: Adi Mudra.

(d) Complete Yogic breathing or Poorna Yogic Svasa.

Mudra: Brahma Mudra.

This is a preparatory breathing practice for doing Prānāyāma. It chiefly corrects the breathing pattern and increases the vital capacity of the lungs. The first and the most important aspect of slowing down the breath and leads towards a positive health.

Surya bhedana.

diky'k¨/kua okrn¨"k?ua Ñfen¨"kr~ A

iqu% iqufjna dk;Z± lw;ZHksnueqÙkee~ AA 2-50 (HathaYoga Pradipika)

This Surya bhedana should again and again be performed, as it purifies the brain and destroys diseases arising from the excess of wind and cures maladies caused by worms (bacteria, etc.).

Ujjayi:

ukMhTky¨njk/kkrqxrn¨"kfouk'kue~ A

xPNrk fr"Brk dk;ZeqTtk¸;k[;a rq dqEHkde~ AA

2-53 (HathaYoga Pradipika)

The Ujjayi should be practiced walking or sitting. It removes all diseases from the nadis, and the dhatus, as also the dropsy.

Sitkari:

lhRdka dq;kZÙkFkk oD=ks ?kªk.ksU©o fot`fEHkdke~ A

,oeH;kl;¨xsu dkenso¨ f}rh;d% AA

2-54 (HathaYoga Pradipika)

Putting the tongue between the lips and drawing the breath in the mouth with a hissing sound, the puraka should be make and then the rechaka by the two nostrils only (and not by the mouth). This is called Sitkari. By repeating this he becomes a second god of beauty.

xqYeIyhàkfndku~ j¨xk´Toja fiÙka {kq/kka r`"kke~ A

fo"kkf.k 'khrYkh uke dqfEHkds;a fuàfUr fà AA

2-58 (HathaYoga Pradipika)

This Kumbhaka called Sitali, destroys diseases of the abdomen and spleen and other diseases, as also fever, bilious complaints, hunger, thirst and the bad effects of poisons, i.e. snakebites, etc.

Kevala kumbhaka.

çk.kk;kEk¨;feR;qä% l O© dsoYkdqEHkd% A

dqEHkds dsoYks fl)s jspiwjdoftZrs AA

2-73 (HathaYoga Pradipika)

When this Kevala Kumbhaka has been mastered without any rechaka or puraka, there is nothing unattainable by him in the three worlds. He can restrain his breath as long as he likes through this Kumbhaka. Then he obtains the stage of Raja Yoga.

lw;ZHksnueqTtk;hlhRdkjh'khrYkhrFkkA

HkfL=dkHkªkejhewPNkZIYkkfouhR;"VdqEHkdk%AA

2-44 (HathaYoga Pradipika)

There are eight Kumbhakas: Surya bheda, Ujjayi, Sitkari, Sitali, Bhastrika, Bhramari, Moorcha and Plavini.

The Practices :

Kapalabhati.

dikya Hkkfr bfr dikyHkkfr A

By which shines the kapala (brain) is Kapalabhati. This stimulates the brain cells.

HkL=koYy¨gdkjL; jspiwj© llaHkªe© A

dikyHkkfrfoZ[;krkdQn¨"kfo'k¨"k.kh AA

2-35 (HathaYoga Pradipika)

Perform rechaka and puraka rapidly like the bellows of a blacksmith. Perform rechaka and puraka rapidly like the bellows of a blacksmith. This is called kapalabhati, and destroys diseases of the phlegm. Kapalabhati is one among the sat kriyas as described in Hath Yoga Pradipika, to prepare us for Pranayama practices. It cleans our lungs and shines our brain cells.

1.Kapala bhati Kriya.

(a)Single nostril. (Chandranuloma and Suryanuloma viloma kapalabhati)

· By adopting nasika mudra, close one nostril, inhale, and burst out forcefully through the same nostril (automatic inhalation and continuous forceful exhalation while flapping the abdomen.)

(a) Alternate nostril. (Surya and Chandra bhedana Kapalabhati)

By adopting nasika mudra, close one nostril, inhale, and burst out forcefully through the other nostril.

(a) Both nostrils.

· Sit erect and keep your hands relaxed on your thighs, then inhale and exhale continuously while flapping the abdomen (Passive inhalation and Active exhalation)

While practicing kapalabhati one should not get any tension on the facial muscles, neck and shoulder region. It should be practice with a smile face.

Benefits:

It activates our digestive system, it gives massages to the pancreas, it cleanses our respiratory system, kapalabhati purifies the brain and destroys diseases arising from access wind, it shines the skull, it is good for reducing over weight, it helps us to remove tensions. It reduces tamas.

Kevala kumbhaka:

çk.kk;kEk¨;feR;qä% l O© dsoYkdqEHkd% A

dqEHkds dsoYks fl)s jspiwjdoftZrs AA

2-73 (HathaYoga Pradipika)

2. Sectional breathing (Bibhagiya Svasa)

(a) Abdominal breathing or Diaphragmatic breathing (Adhama).

Mudra- Cin mudra.

(b)Thoracic or intercostals breathing (Madhyama).

Mudra- Cinmaya mudra.

Mudra- Adi mudra.

(d) Complete Yogic breathing or Poorna Yogic Svasa.

Mudra- Brahma mudra.

3. Bhastrika Pranayama/ Kriya.

HkL=So y¨gdkjk.kka ;FkkØes.k laHkªesr~ A

rFkk ok;qa Pk uklkH;keqHkkH;ka Pkky;sPNuS¢ AA

,oa foa'kfrokja p ÑRok dq;kZPp dqEHkde~ A

rnUrs pky;sr~ ok;qa iwo¨ZDra p ;Fkkfof/k AA

f=okja lk/k;snsua HkkfL=kdkdqEHkda lq/kh¢ A

u p j¨x¨ u p Dys'k vkj¨X;a p fnus fnus AA

5-75&77 (Gherandra Samhita)

Benefits: Bhastrika Prānāyāma increases the blood circulation in the body. Very good for chronic cold, nasal allergies and various respiratory ailments, Supplements the benefits of Kapalabhati. Great freshness and agility are experienced in Bhastrika. It is not only shattering of Tamas and stagnation but also reduction of overtones and hypersensitivities to increase the functional efficiency of the cells. This is a fine practice to remedy some of the dangerous effects of Kumbhaka practice done wrongly.

4. Anuloma- Viloma Pranayama.

çk.ka nsok vuq çk.kfURk A EkUkq";k¢ i'ko'p ;s A

Taittriya Upanisad(Brahmananda Valli) says:

“Gods breathe Prana; men and animals also do that.”

Assuming the posture with ease and steadiness inhales slowly through the both nostril and exhale completely with complete awareness on the breath.

5. Chandra anuloma viloma Pranayama.

Inhale and exhalation slowly through the LEFT nostril only.

6. Surya anuloma viloma Pranayama.

Inhale and exhalation slowly through the RIGHT nostril only.

Benefits: These Prānāyāma can work wonders in reducing the stresses and tensions, increasing memory, concentration power to improve the quality of life and to promote positive health. This Prānāyāma reduces the basal metabolic rate, increases the vital capacity, and strengthens the immune system. Lungs, heart and stomach get purified; rhythmic breathing is the result of this Prānāyāma. Lung capacity also increases. It helps in curing the diseases pertaining to lungs. Heartbeat gets normalized.

7. Chandra bhedana Pranayama.

Inhale slowly with left nostril, hold it to the tips of fingers and exhale slowly through the right nostril.

8. Surya bhedana Pranayama.

vkds'kknku[kkxªkPp fuj¨/kkof/k dqaHk;sr~ A

2-48&49 (HathaYoga Pradipika

Assuming the posture with ease and steadiness, the Yogi inhales slowly through the right nostril, holds it to tips of fingers and exhales slowly through the left nostril.

Surya bhedana…..

diky'k¨/kua okrn¨"k?ua Ñfen¨"kr~ A

iqu% iqufjna dk;Z± lw;ZHksnueqÙkee~ AA

2-50 (HathaYoga Pradipika)

This Surya bhedana should again and again be performed, as it purifies the brain and destroys diseases arising from the excess of wind and cures maladies caused by worms (bacteria, etc.).

9. Nadi suddhi Pranayama.

c)ineklu¨ ;¨xh çk.ka pUæs.k iwj;sr~ A

/kkjf;Rok ;Fkk'kfDr Hkw;¢ lw;sZ.k jsp;sr~ AA

fof/koRdqaHkda d`Rok iquJpUæs.k jsp;sr~AA

2-7&8 (Hatha yoga Pradipika)

Sitting in Padmasana, the Yogi inhales through the left nostril, holds the breath as per one’s capacity, exhales through the right, and inhales through right; after performing Kumbhaka exhales through the left. In the same text Hatha yoga Pradipika (2-10) says, that one should practice this 4 times a day for 3 months, 80 rounds each time to achieve nadi suddhi.

Benefits: (Chandra bhedan, Surya bhedan and Nadi Suddhi).

Nadi suddhi pranayama is a very important among all other pranayamas. It balance between the Sympathetic Nervous System and Para Sympathetic Nervous System, and Anabolic and Catabolic processes is brought about and the homeostasis is restored Metabolic rate is decreased as in all other Pranayamas. Bronchial Asthma, Nasal Allergy, Bronchitis and many other respiratory disorders are helped by these practices. Reduction in anxiety and stress levels are the therapeutic benefits. It gives expansion of the mind and increases creativity.

10. Ujjayi Pranayama.

;Fkk Ykxfr daBkÙkq ân;kof/k lLoue~ AA

iwoZoRdqaHk;sRçk.ka jsp;sfnM;k rFkk AA

2-51&52(HathaYoga Pradipika)

Controlling the mouth (Partially closing the larynx) the air should be so inhaled through the nostrils that a fine rubbing or hissing sound is produced from the throat down to the lungs holding the breath, the air should be exhaled through the left nostril.

ukMhTky¨njk/kkrqxrn¨"kfouk'kue~ A

xPNrk fr"Brk dk;ZeqTtk¸;k[;a rq dqEHkde~ AA

2-53 (HathaYoga Pradipika)

The Ujjayi should be practiced walking or sitting. It removes all diseases from the nadis, and the dhatus, as also the dropsy.

Benefits:

Ujjayi strengthens the muscles of epiglottis, which helps in reducing snoring. Helps in voice culture. Tonsillitis, sore throat, chronic cold and bronchial asthma are greatly reduced by Ujjayi. Hypersensitive throat, problems like cough, excessive hiccup, anxiety etc will find this Pranayama very useful.

11. The cooling and sensitizing Pranayamas.

(a) Sitkari.

(b) Sitali.

fTkºOk;k ok;qekd`"; iwoZoRdqEHk&lk/kue~ A

¼'kud½?kªkZ.kjU/kªkH;ka jsp;sRioua lq/kh¢ AA

2-57(HathaYoga Pradipika)

Protruding the tongue a little way from the lips, inhale the prana and, having performed kumbhaka, the intelligent practitioner should slowly breathe out through the nostrils.

xqYeIyhàkfndku~ j¨xk´Toja fiÙka {kq/kka r`"kke~ A

fo"kkf.k 'khrYkh uke dqfEHkds;a fuàfUr fà AA

2-58 (HathaYoga Pradipika)

This Kumbhaka called Sitali, destroys diseases of the abdomen and spleen and other diseases, as also fever, bilious complaints, hunger, thirst and the bad effects of poisons, i.e. snakebites, etc.

(b) Sadanta.

This Pranayama can be done with pressed upper, lower teeth together, tip of the tongue kept behind the teeth, and air is sucked-in. the air moves over the gums and slowly through the crevices of the teeth into the mouth and passes down the trachea into the lungs, after completing the breath exhale through the nostrils slowly. Sadanta is particularly useful for pyorrhea and hypersensitivity of gums.

12. Bhramari Pranayama.

osxkn~ ?k¨"ka iwjda Hk`³Xkukna Hk`³Xkhukna jspda eUneUne~ A

;¨xhUæk.kkesoeH;kl;¨xkfPpÙks Tkkrk dkfpnkuUnYkhYkk AA

2-68(HathaYoga Pradipika)

Fill in the air rapidly; producing a humming sound like that of a male bee and while slow exhalations produces the humming sound of a female bee. The Yogis do this Pranayama for long durations to get ecstatic state of mind. This is the Bhramari Pranayama.

Benefits: There are lots of benefits in Bhramari Pranayama. It soothens the nervous system by restoring homeostasis, cultures the voice by increasing the range of frequency and melody. It is extremely useful in almost all psychosomatic types of ailments. Bhramari is extremely beneficial pranayama for spiritual progress.

13. Moorcha Pranayama.

jsp;sUEkwPNZuk[;s;a eu¨ewPNkZ lq[kçnk AA

2-69 Hatha Yoga pradipika.

At the end of the puraka, practice the jalandhara bandha and exhale the breath slowly. This is Moorcha kumbhaka, as it reduces mind to a state of inactivity and gives pleasure.

14. Plavini Pranayama.

vUr%çofÙkZr¨nkjek#rk & iwfjr¨nj% A

i;L;xk/ks·fi lq[kkr~ Iyors inei=kor~ AA

2-70 (Hatha yoga pradipika).

Having filled the lungs completely with the air till they are distended, the yogi moves upon waters of great depth like a lotus leaf. This is called Plavini pranayama.

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