Healing Power of Pranayama

Prana means 'vital force' and Ayama means 'control' in Sanskrit. Thus Pranayama means the control of the vital force through concentration and regulated breathing. By means of controlled breathing that is, inhaling and exhaling by holding the breath for a fixed time and changing the rhythm of inspiration and expiration, it is possible to influence the life-force in the body. Pranayama is the process by which such conscious control is

achieved through controlled and rhythmical breathing. Pranayama purifies the channels along which the life stream of 'prana' flows in the body and prevents various disorders. It increases one's resistance to respiratory diseases.

The best position in which to practice pranayama is the padmasana or lotus pose. If for

some reason that position is difficult to adopt, it can be done while sitting in any

comfortable pose. The important thing is to keep the back, neck and head in a straight

line. The body should be in its natural relaxed condition and this can be achieved by

resting a few minutes in shavasan. If necessary, use your right finger and thumb on either

side of the nose to control the right and left nostrils during inhalation and exhalation. In

practicising pranayama, a ratio of two to one should be maintained throughout, that is, the

exhalation time should be double that required for inhalation. For instance, if inhalation

takes 5 seconds, exhalation should take 10 seconds. Both inhalation and exhalation

should be smooth and quiet Baddha Padmasana precautions.

Some varieties of pranayama beneficial in the treatment of

common ailments are as follows:

Anuloma-viloma:

This is also known as Nadishuddhi pranayama. Sit in any comfortable meditative pose,

keeping your head,neck and spine erect. Rest your left hand on your left knee. Close your

right nostril by pressing the tip of your right thumb against it. Breathe out slowly through

the left nostril. Inhale slowly and deeply through the left nostril, keeping the right nostril

closed. Close your left nostril with the little finger and ring finger of your right hand and

exhale through the right nostril. Then inhale through the right nostril, keeping the left

nostril closed and, lastly, exhale through the left nostril, keeping the right nostril closed.

This completes one round ofanuloma-viloma. Repeat the entire process. Inhaling and

exhaling should be done very slowly, without making any sound.

This pranayama is a process of purification. It strengthens the lungs and calms the

nerves. It helps cure cough and cold, insomnia, chronic headache and asthama.

Ujjayi:

Sit in any comfortable meditative pose. Inhale slowly, deeply and steadily through both

nostrils with a low uniform sound through the glottis. Hold your breathe for a second or

two after inhaling and then exhale noisily only through the left nostril, keeping the right

nostril closed. Do this as often as required. This pranayama clears the nasal passage and

helps the functioning of the thyroid gland and benefits respiratory disorders, especially

bronchitis and asthama. Persons suffering from high blood pressure should not practice

ujjayi.

Bhastrika:

'Bhastrika' means 'bellows.' It is performed by instant and quick expirations of breath.

There are many varieties of bhastrika. The simplest technique is as follows: Sit in

padmasana. Do 20 strokes of kapalbhati. Inhale and exhale rapidly, making a puffing

sound. This is a good exercise for abdominal viscera and lungs.

Sheetali:

Sit in padamasana or any other comfortable posture. Stick your tongue out about an

inche from the lips, rolled up at the sides to form a channel like a bird's beak. Suck in air

through the channel. After a full inhalation, slowly close your mouth, hold your breath and

exhale slowly through both nostrils. This completes the exercise. Repeat as required. This

pranayama cools the body and mind, activates the liver and bile and has beneficial effects

on the circulation and body temperature.

Sitkari:

IN sitkari a sound is produced while inhaling by opening the mouth a little, placing the tip

of the tongue against the lower front teeth and then sucking the air in slowly. After holding

your breath, exhale through both nostrils. This exercise helps to control thirst, hunger and

laziness.

Suryabhedan:

'Surya-nadi' is the right nostril and 'ChandraNadi' is the left nostril. In this pranayama,

one always uses the right nostril for inhalation. Sit in padmasan or any other suitable

posture. Keep your head, neck and back straight. Inhale through the right nostril. Hold

your breath and then exhale through the left nostril. Hold your breath and then exhale

through the left nostril. Repeat as often as required. This pranayama increases gastric

juices and helps digestion. It also fortifies the nervous system and clears the sinuses.