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Benefits of Pranayam
- Pranayam purifies ida and pingala nadi, and also removes sensory distraction of mind.
- It is used to energy the mind for mental work; to sleepiness and to prepare to the mind for meditation.
- It makes the mind more alert and perceptive and is an excellent pre-meditation.
- Its also useful in the treatment of low blood pressure, high blood pressure, and heart disease.
- Pranayam relieves stress and cerebral tension alleviating anger, anxiety, insomnia.
- It speeds up the healing of body tissue.
- It gives control over hunger and thirst, and generates a feeling of satisfaction.
- Pranayam ensures that the whole body is nourished by an extra supply of oxygen carbon dioxide is efficiently expelled and the blood is purified of toxins.
- It clears pranic blockages causing sushumna nadi to flow which leads to deep states of meditation and spiritual awakening.
- Regular practice of pranayam helps in the elimination of waste materials from the body, which is normally carried out by digestive, respiratory and urinary systems and of course through skin.
- The intestines and kidneys benefits in the same way as do the other abdominal viscera, by pressure changes in prananyam and by improvement of circulation.
- Pranayam helps in the elimination of carbon dioxide and water vapour properly.
- Elimination of excess salts in the form of sweat is promoted by pranayam. This is because pranayam stimulates the sweat glands through its influence on the hypothalamus.
- The basic idea of pranayam is that by purifying the whole of the nervous system including the brain, it ultimately leads to the removal of ignorance and to stability and peace of mind. These are the qualities, which every one of us desires to have but very few do actually possess.
- Coordination among the various functions is brought about by the nervous system. It has two part:-
i) The central nervous system, consisting of the brain, the spinal cord and the spinal
nerves and
ii) The autonomic nervous system. The former governs all the voluntary functions
The nervous tissue s highly sensitive to lack of oxygen and excess of carbon dio-
xide. Moderate practice of pranayam can help to supply enough oxygen and re-
move carbon dioxide quickly. Kapalbhati is the best exercise for this purpose.
ABDOMINAL OR DIAPHRAGMATIC BREATHING
THE TECHNIQUE:
- Lie in shavasan and relax the whole body observe the spontaneous breath without controlling it in any way. Let it be absolutely natural.
- Continue observing the natural breath for sometime.
- Place the right hand on the abdomen just above the navel and the left hand over the centre of the chest. The right hand will move up with inhalation and down with exhalation. The left hand should not move with the breath.
There should be no tension in the abdomen do not try to force the movement in anyway. Try not to expend the chest or move the shoulders feel the abdomen expanding and contracting. Continue breathing slowly and deeply. Inhale while expanding the abdomen as much as possible without expanding the rib cage. At the end of Inhalation the diaphragm will be compressing the abdomen and the nervel will be at its highest point on exhalation the diaphragm moves upward and the abdomen moves downward. At the end of the exhalation the abdomen will be contracted and the navel compressed towards the spine. Continue for a few minutes.
YOGIC BREATHING
THE TECHNIQUE :
Sit in a meditation posture or lie in savasan and relax the whole body. Inhale slowly and deeply, allowing the abdomen to expand fully.
Try to breathe so slowly that little or no sound of the breathe can be heard. Feel the air reaching into the bottom of the lungs at the and of abdominal expansion, start to expand the chest outward and upward. When the ribs are fully expanded, inhale a little more until expansion is felt in the upper portion of the lungs around the base of the neck the shoulders and collar bone should also move up slightly. Some tension will be felt in the neck muscles. The rest of the body should be relaxed.
Feel the air filling the upper lobes of the lungs. This completes one inhalation. The whole process should be one continuous movement each phase of breathings merging into the next without any obvious transition point there should be no jerks or unnecessary strain the breathings should be like the wall of the sea. Now start to exhale. First relax the lower neck and upper chest then allow the chest to contract downward and then inward, next allow the diaphragm to push upward and toward the chest.
Without straining try to embry the lungs as much as possible by drawing or pulling the abdominal wall as near as possible to the spine the entire movement should be harmonious and flowing.
Hold the breath for a few seconds at the end of exhalation. This completes one round of yogic breathing. At first perform 5 to 10 round and slowly increase to 10 minutes daily.
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