Yogendra Pranayama-V or Shunyaka Pranayama – Prolonged suspension
In this Pranayama , after complete exhalation, the breath is suspended.
Starting position:
Do preliminary conditioning in Sukhasana or any other meditative posture. If not possible to sit on the floor, sit on a firm chair with an erect backrest. Keep the body above the waist straight and the spine erect. Eyes can be kept closed.
Yogendra Pranayama-V or Shu nyaka Pranayama – Prolon ged suspension
The sequence of steps:
- Take in a normal deep breath and when the inhalation is complete, exhale slowly and with ease.
- Make an effort to completely empty the lungs of the air-contents.
- Throw out the breath in one long, continuous and forceful rhythm.
- Keep on exhaling till the last volume of air is out and one cannot exhale any more.
- When this stage is reached, draw the abdomen in towards the spine.
- Maintain this state with the suspended breath for 5 seconds.
- Ensure -No movement of the abdomen. While sitting the spine, head and neck are to be erect.
- Facial muscles are relaxed and nose should not be constricted. Suspension of breath and fixation of mind should occur simultaneously.
- Now relax the abdomen and then inhale slowly.
- Take few normal breaths before repeating again.
Recommended practice:
Practice daily, 5 rounds /session with pause in-between rounds. Begin with a count of 5 seconds and gradually increase it by 1 sec/week, when practised daily, not exceeding 10 seconds.
Limitations /Contraindications:
- Children under 12 years should not practice.
- Not recommended for cardiac patients and pregnant ladies.
- To be avoided in conditions of slip disc, lower back pain, peptic & duodenal ulcers.
Benefits of Shunyaka Pranayama:
- Strengthens weak stomach and activates sluggish colon.
- Corrects inflated lungs and high heartbeat (tachycardia).
- Preserves the elasticity and tone of the abdomen.
- Reduces thoughts, calms and quietens the mind and improves focus.