IMPORTANT GUIDELINES  REGARDING PRANAYAMA

It is necessary for an aspirant to understand and grasp certain important items related to Pranayama. These important items are as follows: 

* The technique of Pranayama

* Puraka , kumbhaka and Rechaka

 

* Nadis - the lda , the Pingala and the Sushumna

 

*  Mula Bandha, Jalandhar Bandha and Uddiyana Bandha

 

* Nadishuddhi

 

* Kapalabhati 

A brief explanation of these important aspects of Pranayama has been given below:

1) The Technique of Pranayama: 

The left and right nostrils are to be closed for the practice of Pranayama.

This is done mostly with the right hand. The right thumb is used to close the right nostril and the third and the fourth fingers are used to close the left nostril. When the holding of the nostrils is not required, keep the hands on the knees. For practicing Pranayama, try  to attain the posture of Pranayama, Siddasana , Swastikasana and Sukhasana .

2)  Puraka, Rechaka and Kumbhaka:

                          Puraka

Puraka is the first step in Pranayama. In Puraka breath is inhaled, but only inhaling does not make Puraka. When the breath is inhaled with a special technique and purposefully, then Puraka is accomplished.

 

Puraka

            Points : 

* Exhale the air completely from the lungs before starting Puraka.

* Inhale slowly as you perform Puraka. 

* Uniform pace should be maintained from the beginning to the completion of Puraka, The amount of air inhaled during the first second of the process should be inhaled during every second till the completion of Puraka.

* Care should be taken to see to it that the stomach and the chest expand gradually. By this, breath will be controlled and it will help in holding Puraka for a longer time.

* Don't breathe with pugfs during the last stage of Puraka in order to Inhale more air. More air cannot be Inhaled in this way, and this may cause damage.

                     Rechaka

Rechaka means exhaling the breath with a 0articular technique. Following things should be kept in mind while performing Rechaka: 

# The nostril through which exhaling takes place should be kept open and the other nostril should be closed in a manner shown earlier..

Rechaka

# Time taken by Rechaka should be twice the time taken by Puraka. Never make haste while doing Rechaka. 

#. Chest and the stomach will contact with the pace of Rechaka. The stomach will contact further even while the chest has fully contracted . The more the stomach contractions the better it is.  Do not breathe with jerkas. Rechaka will continue till the stomach contracts.

                       Kumbhaka

Kumbhaka means retaining or holding breath ' Antarika Kumbhaka' means retention following inhalation. ` Bahya Kumbhaka` means restraint  after exhalation. If Kumbhaka is taken with Rechaka and Puraka , it is known as ` Sahita Kumbhaka` if it taken without Rechaka- Puraka, it is known as ' Kevala Kumbhaka' , One should practise Sahita Kumbhaka until Kevala  Kumbhaka is accomplished. Kevala Kumbhaka is considered the best form of Pranayama.

Kumbhaka

Two things should be considered for the length of Kumbhaka. 

1) No discomfort should be felt during Kumbhaka. 

2) The length of Kumbhaka should be such as it would not make you rush while doing Rechaka.

3) Ida, Pingala and Sushumna Nadis : Energy or life force flows through these three Nadis . There deities are the Moon, the sun and the Fire respectively . The Ida starts from the left nostril, the Pingala from the right nostril and the Sushumna where both the nostrils meet. Hence, it is considered ` Central Channel`. The Ida and the  Pingala change their sound hourly. The Ida is also called the Nadi of the Moon. It is cool and has an element of ' Tamas'. It regulates human thoughts. 

The Pingala Nadi is also called the Nadi of the sun. It is warm and has an element of ' Rajas'. It regulates energy or life force in human body. 

The Sushumna nodi is also called the Brahmanadi, of all the Nadis , the Sushumna is the most important. In some books, it has been named as ' saraswati' or ' Shanti' nodi. This nodi is neither warm nor cool but it is moderate. It maintains balance between the other two nadis. This Nadi imparts knowledge and wisdom. It helps on aspirant in his spiritual progress. 

From the physical point of view, the coordination of these three Nadi gives health, strength, mental peace and longevity.

3) Ida, Pingala and Sushumna Nadis

: Energy or life force flows through these three Nadis . There deities are the Moon, the sun and the Fire respectively . The Ida starts from the left nostril, the Pingala from the right nostril and the Sushumna where both the nostrils meet. Hence, it is considered ` Central Channel`. The Ida and the  Pingala change their sound hourly. The Ida is also called the Nadi of the Moon. It is cool and has an element of ' Tamas'. It regulates human thoughts. 

The Pingala Nadi is also called the Nadi of the sun. It is warm and has an element of ' Rajas'. It regulates energy or life force in human body. 

The Sushumna nodi is also called the Brahmanadi, of all the Nadis , the Sushumna is the most important. In some books, it has been named as ' saraswati' or ' Shanti' nodi. This nodi is neither warm nor cool but it is moderate. It maintains balance between the other two nadis. This Nadi imparts knowledge and wisdom. It helps on aspirant in his spiritual progress. 

From the physical point of view, the coordination of these three Nadi gives health, strength, mental peace and longevity.

4) Moola Bandha, Jalandhara Bandha and Uddiyana Bandha:

These three are used during Pranayama. All these three Bandha are very helpful in the practice of Pranayama. Pranayama is considered incomplete without these Bandha. Bandha is an internal bodily process. Through their practice, a person is able to control the various organs and vessels in the body. The literal meaning of Bandha is to bind or to make firm. Internal organs get massage through Bandha. The blood, that is clotted, flows easily. As a result, health and efficiency improve. Bandha is a physical practice and it manifests the birth of spiritual power.

In order that they will prove to be very useful in the practice of Pranayama, a brief explanation of their process and benefits has been given.

       MOOLA BANDHA

* Press the lower abdominal muscle with the right heel and place the left heel at the root of the genitals.

* Contract the anal sphincter muscle upwards to the spine and feel the sensation that ` apana vayu' is drawn up.

* The exercise can be done replacing the left leg for the right one.

* Keep the body relaxed during Moola Bandha.

      BENEFITS

This ' Bandha' enables the aspirant to accomplish accuracy in Pranayama.

The practice of this Bandha helps to maintain celibacy.

It kindles gastric fire, eliminates constipation and nourishes virility.

It awakens the Kundalini.

The aspirant of this Bandha enjoys youth for a very long time.

This Bandha cures piles.

This Bandha activities the nafis of the loin and sets right the reproductive and excretionary organs.

        JALANDHARA BANDHA

* Assume the sitting posture.

* Contract the neck and the throat and bring the head low.

* Press the chin firmly against the chest.

* Keep the body relaxed during the Bandha.

                      BENEFIT

Prana begins to flow in its proper channel by the practice of this `Bandha'.

This Bandha sublimates Kundalini shakti.

This Bandha closes the lda and the Pingala ' nadis'.

The voice becomes sweet and sonorous through this Bandha.

This Bandha activities Vishudichakra.

Inflammation of the Thyroid and Tonsils are cured by this Bandha.

       UDDIYANA BANDHA

HOW TO DO UDDIYANA BANDHA

This Bandha can be practised in either standing posture or sitting posture. In the standing posture, place the hands slightly above the knees.

Bend the body slightly forward.

Keep the legs apart.

Exhale with full force.

Now contact the abdomen and pull it upwards and backwards to the spine with the force of the navel and the diaphragm.

The diaphragm will be pulled up and the abdominal wall will be pushed up to the back. This Bandha is practised after ` Kumbhaka' and before ` Rechaka`.

                     BENEFIT

* One who practices Uddiyana Bandha regularly attains eternal youth.

* This `Bandha` helps in preserving celibacy.

It awakens kundalini Shakti.

* The constant practice of this Bandha makes the body vigorous and healthy.

All the troubles of digestion are cured by this Bandha.

This Bandha helps in curing indigestion, worms and diabetes.

It enhances gastric fire.

It massages lever, pancreas, kidneys and diaphragm.

www.sachinguru.com