To understand what is Pranayama, we need to understand the word Pranayama. Pranayama- is a combination of two Sanskrit words and is the fourth limb of Patanjali’s Eight Limbs of Yoga. The word ‘Prana’ means bio-energy or life force, and ‘Ayama’ means regulation of this life force.
Pranayama involves the regulation and cessation of inspiratory and expiratory movements of breath in a steady posture (asana), as per Patanjali Yoga Sutra (Chapter 2:49). The traditional pranayama techniques in Hatha Yoga require a specific mindset and environment. Recognizing the challenges of these methods for modern householders, Shri Yogendraji, founder of The Yoga Institute, simplified the techniques into Yogendra Pranayamas, sequentially numbered from 1 to 9.
Advantages of Pranayama
Below are the 9 Yogendra Pranayamas with their benefits of pranayama:
1. Equalization of Breath
Benefit: Develops awareness of breathing and improves essential capacity by equalizing inhalation and exhalation durations.
2. Intercostal Breathing
3. Clavicular Breathing
4. Diaphragmatic Breathing
Benefit: Targets three groups of respiratory muscles for bionic efficiency in the clavicular, thoracic, and abdominal areas, creating lung area awareness.
5. Shunyaka – Suspe nsion of Breath (Post-exhalation)
6. Puraka – Prolonged Inhalation
7. Kumbhaka – Retention of Breath
8. Rechaka – Prolonged Exhalation
Benefit: Focuses on efficient management of the respirational cycle's four stages: suspension, inhalation, retention, and exhalation.
9. Yogendra Anuloma Viloma – Alternate Nostril Breathing
Benefit: Regulates air movement using alternate nostrils for specific purposes.
Importance of Pranayama
The importance of pranayama lies in learning rhythmic, uniform, slow, and harmonious breathing techniques. By controlling the breath, one can control bodily functions, develop a connection between body, mind, and soul, and improve physical, emotional, and mental well-being. Pranayama is more than just a set of breathing exercises; it affects the nervous system and overall health.
Physical Benefits of Pranayama
1. Increases Lung Capacity
Practicing pranayama removes stale air from the lungs, increases chest wall expansion, strengthens respiratory muscles, and promotes deep breathing. Fast-breathing pranayamas like Kapalbhati and Bhastrika enhance lung function.
2. Improves Immune System
Diaphragmatic breathing in pranayama engages the digestive system, which contains 80% of immune tissue, strengthening the body’s immune response. Increased oxygen supply during pranayama stimulates the parasympathetic system and increases white blood cell count, shielding the body from infections.
3. Reduces Weight
Conscious, deep breathing increases oxygen supply to body cells, boosting metabolism and reducing BMI. Pranayama exercises like Kapalbhati and Bhastrika expel CO2 and draw in oxygen, aiding in weight reduction.
4. Better Digestion
Pranayama increases oxygen supply to the gut, enhancing blood flow and intestinal strength for better food absorption and digestion. Combined with yoga asanas, pranayama reduces stress and removes metabolic wastes.
5. Lowers Hypertension/High Blood Pressure - Pranayama practices like Bhramari, Anulom Vilom , and Sitali have a calming effect, reducing stress and high blood pressure. They relax stressed nerves, slow the heart rate, expand blood vessels, and lower blood pressure.
Emotional Benefits of Pranayama
1. Develops Concentration & Mindfulness
Pranayama trains you to focus on the breath, increasing mindfulness and concentration. It boosts brain areas related to awareness, thought, and attention, improving mental clarity.
2. Relieves Stress
Pranayama calms nerves and vital organs by increasing oxygen supply to the body and brain, reducing stress and anxiety, and improving focus.
3. Promotes Sleep
Slow breathing pranayamas before bed relax the mind and body, creating a peaceful environment for sleep. Pranayama reduces blood pressure, heart rate, emotional blockages, and negativity.
4. Helps in Practicing Positive Thinking
Pranayama fosters a positive outlook by training you to focus on the present moment and create harmony between breath, mind, and body. It equips you to handle stressors with a positive approach.
5. Brings in More Balance
Pranayama helps balance emotions, reducing anger and restlessness. It creates awareness, heals emotional wounds, and achieves physical, mental, and emotional equilibrium.
Conclusion
Pranayama is a powerful practice that regulates prana or life force. The pranayama breathing techniques aim to achieve a balanced state of physical, emotional, mental, and spiritual well-being. Regular practice of pranayama significantly improves the quality and span of life, highlighting the advantages of pranayama, benefits of pranayama, and the overall importance of pranayama.
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