Þranayama Ŵ (Irom natha ¥oga and Ashtanga ¥oga

)
ƍÞranayama ls conLrol of 8reaLhƍŦ ƍÞranaƍ ls 8reaLh or vlLal energy ln Lhe bodyŦ Cn subLle levels prana represenLs Lhe pranl
energy responslble for llfe or llfe forceţ and ƍayamaƍ means conLrolŦ So Þranayama ls ƍConLrol of 8reaLhƍŦ Cne can conLrol
rhyLhms of pranlc energy wlLh pranayama and achleve healLhy body and mlndŦ

ÞaLan[all ln hls LexL of ?oga SuLras menLloned pranayama as means of aLLalnlng hlgher sLaLes of awarenessţ he menLlons Lh
holdlng of breaLh as lmporLanL pracLlce of reachlng SamadhlŦ PaLha ?oga also Lalks abouL 8 Lypes of pranayama whlch wlll
make Lhe body and mlnd healLhyŦ

llve Lypes of prana are responslble for varlous pranlc acLlvlLles ln Lhe bodyţ Lhey are Þranaţ Apanaţ vyanţ udana Ǝ Samana
of Lhese Þrana and Apana are mosL lmporLanLŦ Þrana ls upward flowlng and Apana ls downward flowlngŦ ÞracLlce of Þranay
achleves Lhe balance ln Lhe acLlvlLles of Lhese pranasţ whlch resulLs ln healLhy body and mlndŦ

1ypes Cf Þranayama
Çu|et 8reath|ng ţ Deep 8reath|ng ţ Iast 8reath|ng
1r|bandha and Þranayama
Nad| Shuddh| Þranayama or Anu|oma Ŵ V||oma (A|ternate nostr|| breath|ng Ŵ I)
Anu|oma Ŵ V||oma (A|ternate Nostr|| 8reath|ng Ŵ II)
Suryan 8hedan Þranayama (k|ght Nostr|| 8reath|ng)
U[[ay| Þranayama
8hramar| Þranayama
Þranayama from natha ¥oga (Surya 8hedanţ 8hasr|kaţ U[[ay|ţ Sh|ta||ţ S|tkar|ţ 8hramar|ţ Murchha Ǝ Þ|av|n| Þranayama


Þreparat|on for Þranayama
As people have aLLracLlon Lowards ?ogasanasţ slmllarly Lhey have aLLracLlon Lo ÞranayamaŦ 1he process of Þranayama ls
concerned wlLh Lhe breaLhlngţ Lhe lndlcaLor of llfeŦ And Lhereforeţ lf lL ls done wronglyţ lL may do harm Lo Lhe personŦ 1hls
dlssuades many from Laklng up ÞranayamaŦ 1he second reason for lLs unpopularlLy ls Lhe absence of Leachers who can Leac
sclenLlflcallyŦ Poweverţ lL ls Lrue LhaL lf one does Þranayama unsclenLlflcallyţ wlLhouL proper guldanceţ one cerLalnly suffers
lL does noL mean LhaL lL ls such a dlfflculL processţ LhaL lL cannoL be done by a common manŦ Cn Lhe conLraryţ lf lL ls learnL
pracLlced under an experLƌs guldanceţ one learns soon and experlences Lhe wonderful and even unlmaglnable beneflLsŦ

Important Art|c|es on Þranayama Ŵ
Þranayama Ŵ A Sc|ence of 8reath|ng
Þranayama Ŵ Deep 8reath|ng and Iast 8reath|ng (Þhys|o|ogy Ǝ 1echn|quesŦ)
Þranayama Ŵ Nad| shodhanţ Anu|oma Ŵ V||oma or A|ternate Nostr|| 8reath|ng


ln ÞaLan[allƌs ƍAshLanga ?ogaƍţ Þranayama appears aL Lhe fourLh sLageŦ 1hls means unless one observes ?amaŴnlyama and
Asanas wellţ he cannoL reach Lhls fourLh sLageŦ Lven Lhe Asanas dlscussed here are presenLed ln Lhelr prellmlnary formŦ
1hereforeţ for dolng Þranayamaţ lL ls noL enough Lo have done Lhe Asanas as menLloned hereŦ Lven afLer learnlng Lhese As
and havlng pracLlced Lhemţ one needs some preparaLlon before acLually Laklng up ÞranayamaŦ And an aLLempL ls made Lo
dlscuss LhaL preparaLlonŦ AcLual Þranayama means Lhe holdlng up of Lhe process of exhallng and lnhallngŦ And lL ls noL poss
Lo dlscuss or gulde Lhls serlous aspecL of ?ogabhyasa ln prellmlnary dlscusslonŦ 1hereforeţ as Lhe prellmlnary exerclses are
dlscussed and whlch are Lo be done before Lhe acLual beglnnlng of Lhe Asanasť slmllarlyţ for Þranayama Looţ Lhe prellmlnar
exerclses of breaLhlng are deslgned and only Lhls parL ls golng Lo be dlscussed hereŦ

8efore examlnlng Lhe exerclses of breaLhlng lL ls necessary Lo undersLand Lhe process of breaLhlngŦ 1he breaLhlng process
chlefly lnvolves Lwo acLlvlLlesţ vlzŦţ lnhallng and exhallngŦ Cf Lhese Lhe former ls called ƍÞurakaƍ and Lhe laLLer ƍ8echakaƍƌ ln
?ogashasLraŦ 1hese Lwo acLlvlLles conLlnue nonŴsLop rlghL from Lhe blrLh Lo Lhe deaLh of a personŦ 1he sLaLe when Lhese Lw
acLlvlLles are made Lo halL ls glven Lhe name ƍkumbhakaƍ ln ?oga SLudlesŦ 1he halL afLer lnhallngţ lŦeŦţ Þuraka ls called
ƍAbhyanLara kumbhakaƍ and afLer exhallngţ lŦeŦ rechakaŦ lL ls called ƍ8ahya kumbhakaƍŦ 1wo more Lypes of kumbhaka are
menLlonedŦ 8uL lnsLead of Lalklng of Lhem ln deLallţ leL us Lurn Lo Lhe process of breaLhlngŦ

Accordlng Lo Lhe speed of breaLhlngţ lL ls dlvlded lnLo Lhree parLsť

1he smooLh breaLhlng LhaL conLlnues naLurally wlLhouL any efforL (CuleL 8reaLhlng)
1he proLracLed breaLhlng whlch ls caused by dellberaLe slowlng down of Lhe breaLhlng (ueep 8reaLhlng)
1he qulck breaLhlng whlch ls caused by dellberaLe lncrease ln Lhe speed of breaLhlng (lasL 8reaLhlng)


Þranava Mudra for Þranayama (8ody Gestures Ǝ Menta| Att|tudes)
1he flrsL Lwo flngers of Lhe rlghL hand palm are Lo be curved and lasL Lwo flngers are Lo be kepL sLralg
and Lo be held LogeLherŦ now sLralghLen Lhe Lhumb and bendlng Lhe rlghL hand ln Lhe elbowţ place L
curved flngers ln such a way LhaL Lhey come near Lhe llpsŦ keep Lhe hand from shoulder Lo elbow glu
Lo Lhe chesLŦ keep Lhe rlghL hand Lhumb on Lhe rlghL slde of Lhe nose and lasL Lwo flngers on Lhe lefL
of Lhe noseŦ now by presslng Lhe Lhumbţ Lhe nasal cavlLy on Lhe rlghL slde can be closed and by pres
Lhe lasL Lwo flngers lefL slde cavlLy can be closedŦ 1he pressure should be llghL and on [usL below Lhe
nasal boneţ where Lhe fleshy parL beglnsŦ WlLh Lhls arrangemenL of Lhe flngersţ one can close any of
Lwo nasal cavlLlesŦ Pere only Lhe movemenL of Lhumb and Lhe lasL Lwo flngers ls expecLedŦ

MovemenL of oLher parLs should be avoldedŦ 1he face should be kepL qulLe gay and relaxed ln order
pracLlce breaLhlng more effecLlvelyŦ lurLherţ ln order Lo pracLlce Lhe cycle of lnhallng and exhallngţ slx supplemenLary Lype
glvenŦ ln all Lhese Lypesţ Lhe speed of breaLhlng ls moreŦ 1hese are acLually Lhe Lypes of qulck breaLhlngŦ Whlle pracLlclng Lh
Lypes one should flrsL slL ln one of Lhe followlng Asanasť Þadmasanaţ va[rasana or SwasLlkasanaŦ 1henţ Lhe lefL hand should
kepL ln uhyana Mudra and Lhe rlghL hand ln Þranava MudraŦ 1he eyes should be closed and Lhe whole aLLenLlon should be
concenLraLed on breaLhlng so LhaL lL wlll be posslble Lo acqulre lLŦ

1ype Ŵ 1
keep boLh Lhe nosLrlls open and Lhen lnhale and exhale wlLh boLh Lhe nasal passagesŦ 1hls Lype ls noLhlng buL qulck breaLh
wlLh boLh Lhe nasal cavlLlesŦ Cne should lnhale and exhale wlLh as much speed as posslble and for as much Llme as feaslble

1ype Ŵ 2
1ake up Þranava Mudra and close Lhe rlghL nosLrll wlLh Lhe help of Lhe Lhumb of Lhe rlghL handţ and lnhale wlLh lefL nosLrll
also exhale Lhrough Lhe same nasal passageŦ ln brlef Lhls Lype can be descrlbed as qulck breaLhlng wlLh Lhe lefL nosLrllŦ

1ype Ŵ 3
ln Lhls Lype lefL nosLrll ls Lo be closed and Lhe qulck breaLhlng ls done wlLh Lhe rlghL nosLrllŦ

1ype Ŵ 4
ln Lhls Lype close Lhe rlghL nosLrllţ and lnhale wlLh Lhe lefL nosLrllţ and Lhen lmmedlaLely close lefL nosLrll and exhale wlLh Lh
rlghL nosLrllŦ ln Lhls way Lry qulck breaLhlng by changlng Lhe nosLrllsŦ

1ype Ŵ S
1hls Lype of breaLhlng ls [usL opposlLe Lhe prevlous oneţ LhaL lsţ Lhe lefL nosLrll ls closed and lnhallng ls done wlLh Lhe rlghL
nosLrllţ Lhen lmmedlaLely closlng Lhe rlghL nosLrllţ exhallng ls done wlLh Lhe lefL nosLrllŦ

1ype Ŵ 6
1hls Lype of breaLhlng ls deslgned by comblnlng prevlous Lwo Lypes lŦeŦţ Lype 4 and Lype 3Ŧ llrsL lnhale wlLh lefL nosLrll and
exhale wlLh rlghL oneţ Lhen lnhale wlLh rlghL nosLrll and exhale wlLh lefL nosLrllŦ LaLer conLlnue Lhe same process lŦeŦ lnhalln
exhallng wlLh lefL and rlghL nosLrlls alLernaLelyŦ lurLher swlLch Lo fasL breaLhlng by lncreaslng Lhe speed of breaLhlngŦ AfLer
sufflclenL pracLlce Lhe speed of breaLhlng can be lncreased lmmenselyŦ

lnlLlally one should sLarL wlLh eleven cycles of breaLhlngţ and lL should be lncreased Lo one hundred and LwenLy one wlLhou
any fearŦ Poweverţ laLer Lhe breaLhlng should be made a parL of dally pracLlce of oLher Asanasţ and be pracLlced for Lwo Lo
Lhree mlnuLesŦ All Lhese Lypes can also be pracLlced wlLh slow lnhalaLlon and exhalaLlonŦ Pere lL ls lmporLanL Lo noLe LhaL
pracLlclng Lhese Lypes of breaLhlng does noL mean dolng ÞranayamaŦ 1hls ls slmply a preparaLlon of Lhe acLual pracLlce of
ÞranayamaŦ

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