Archive for the ‘pranayama’ Category

By Samantha Grayson, CYT

Many Yoga certification courses outside of India omit the Eight Limbs of Yoga in their training. Some of these graduates may not learn anything about meditation, yama, niyama, pranayama or Patanjali. You may learn 20 to 30 asanas and become a Yoga teacher.

After spending a lot of money with one yoga teacher training facility, I learned just 28 postures and nothing else. To skip by pranayama and meditation is not Yoga. It is a stretch exercise class only.

About Pranayama: When we are born we breathe deeply naturally, but as we grow into adults our breathing becomes shallow and we cannot purify our body through breath. Breathing is one of the ways the body receives prana and cleans the body. Small shallow breaths don’t allow the body to receive and store prana or remove toxins from the body.

The four stages of breathing are Inhalation or puraka, Pause in breathing called kumbhaka, exhalation or rechaka and again a pause in breathing with empty lungs, bahya kumbhaka. All stages should be continuous and evenly controlled. Special attention should be made during rechaka to be sure all the air is expelled form the body during exhalation.

If old air is left in the body the ability to take in new air during puraka is severely hampered. Pranayama is a method for using these four stages in controlling your breathing to a rhythm, instead of working on autopilot. Control is the key to learning to make manual breathing slow, comfortable and receive the maximum benefit. In time, with practice breathing with four parts can calm the nervous system free a person from anxiety, fear and negative emotions. This tranquility can be carried in yoga poses and also into daily life.

According to Dr. Behanan: The chief purpose of yogic breathing is – to increase the consumption of oxygen with the minimum of physical exertion, under conditions probably favorable for the storage of oxygen. James Hewitt, the author of “The Complete Yoga Book,” found this explanation so important that he used italics to emphasize his point. Breathing in Yoga varies from other forms of exercise in that it increases consumption of oxygen and therefore creates energy without large amounts of physical exercise or use of that energy.

Pranayama can also be practiced for healing. Much like a battery that has been depleted, the body running on little, or no, energy cannot renew cells, or fight disease. A body that is a fully charged can renew itself better and disease doesn’t have a chance to take root. Also a fully charged body in an experienced yogi can transfer some of their prana to another in need. This allows the Yoga practitioner to recover more quickly and heal faster.

Samantha Grayson is a certified Yoga teacher.

By Paul Jerard, E-RYT 500

As you know by now, pranayama (yogic breathing) is one of the most effective ways to create a link to the mind and body. Yet, pranayama is often over looked by Hatha Yoga practitioners. If you take a superficial view of Yoga: A photo of one’s breath cannot produce the shock value seen in some asana photographs.

Yet, Yoga cannot be summed up in one photo session or one book. Humans often make hasty judgments about subjects. This enables us to quickly sort, classify, and file ideas, in a specific order, so that we may retrieve them easily. The only problem is that we may not have gone beyond the surface layer of our filing system.

It takes years of Yoga practice to get beyond our superficial viewpoints. Yoga teaches us to look at the deeper aspects of life, without harsh judgments. Each limb of Yoga is as significant as the other. When we review the Eight Limbs, as described by Maharishi Patanjali, within the “Yoga Sutras,” we begin to realize the value of each area of study that may be lacking in our personal practice.

If we continue to practice and study Yoga for years, we begin to realize the value of each limb. We also begin to appreciate the subtle differences among Yogic schools and styles. Despite these differences, self-realization is a common objective among many Yogic schools of thought.

How can pranayama help you on the path toward self-realization? Some claim pranayama is boring, while others will tell you it is hard work. In many Hatha Yoga classes, breath awareness is integrated into asana or meditation practice, but it might not be a separate segment of the class. Some fitness Yoga teachers yield to the popularity of asanas and see little worth in pranayama as a separate practice.

With that said – it will take the fitness-oriented student a bit longer to become completely present for practice. Pranayama is a gateway to the state of seeing, knowing, and being, which we call self-realization. In some schools of thought, pranayama is the easiest way to connect mind, body, and spirit.

Here is an example: Sit in a quiet room and notice what you can easily focus on. Is it a sound, an object, an image, or a function? For many, the breath is easy to isolate and focus on. Our perspectives will be different, depending on our training and the amount of time we put into practice.

Each of us is different, but you can put this to the test along or with students. Being truly present for practice is an exercise in self-realization. To bring self-realization into daily life is a way of life.

© Copyright 2009 – Paul Jerard / Aura Publications

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By Dr. Rita Khanna

Everybody enjoys monsoon season because we love the rain, pleasant weather, and everything associated with it. However, the rainy season is also the season for a variety of diseases like dysentery, asthma, arthritis, skin diseases, cold, etc. The immune system plays a role in defending the body’s defense against microbes, and other threats to health, but it is also the culprit in the phenomena of allergies and hypersensitivity.

THE IMMUNE SYSTEM

The immune system is a collection of cells (such as B-cells, T-cells, etc.), chemical messengers (e.g. cytokine), and proteins (such as immunoglobulin), that work together to protect the body from potentially harmful, infectious microorganisms (microscopic life forms) – such as bacteria, viruses, and fungi. It generates Immunoglobin E or IgE, which attacks the particular allergen that enters the body. When the IgE encounters its allergen, it binds to it, and the cell, to which the IgE is attached, and releases histamine, cytokines or leukotrines, or any powerful inflammatory chemical. The allergic reaction occurs if the body tissues are sensitive to the allergen.

YOGA & PRANAYAMA

Following are some Yogasana & Pranayama techniques that improve lung function, as well as increase immunity.

BHUJANGASANA TECHNIQUE

• Lie flat on the stomach on the mat with legs straight, feet together, toes facing outside, and forehead on the floor.

• Place your hands directly under the chest; your thumbs should touch the nipples. Relax the whole body.

• Inhale, lift your head up, chest up, and stretch your head back as far as possible. Make sure you are comfortable doing it.

• See that the arms remain half bent at the elbows.

In this asana, lungs will be vertical and will also expand transversely. You will be able to suck in more oxygen. Hold the position as long as you can, without experiencing any difficulty. Now exhale, while lowering the body. Repeat 3-5 times.

MATSYASANA TECHNIQUE

• Lie on your back on the mat with your knees bent.

• Inhale, lift your hips slightly off the floor, and put your hands under your tailbone, with your palms facing the floor – your thumbs touching each other.

• Now rest your buttocks on the backs of your hands (don’t lift them off your hands as you perform this pose). Try to adjust your forearms and elbows under the spine properly.

• While pressing your forearms and elbows firmly against the floor, inhale, draw your head backward, and place the top of the head on the floor.

• Deepen the arch by lifting the chest up.

• Your weight should rest more on your elbows than your head.

• Breathe normally all the while, keeping your legs and lower torso relaxed.

• To come out of the pose, exhale, lift your head and place it gently back down, then release the arms. Repeat the asana 3-5 times.

This posture gives a backward stretch to the cervical, thoracic, and lumbar regions of the spine and expands the chest fully. It fills the lungs with air and increases lung capacity, just as a fish fills its gills with air.

SITTING POSTURE FOR PRANAYAMA

Sit in any comfortable posture with the spine and head erect. You can keep your hands on the knees in Gyan Mudra Posture (join the tips of the index fingers to the tips of the thumbs while keeping the other fingers extended and loose). Close your eyes gently and relax all the muscles.

OMKAR PRANAYAMA TECHNIQUE

There is no scientific training necessary for practice of Omkar.

• Inhale slowly and deeply through the nose.

• Open the lips and start chanting O – slowly, but loudly.

• Close your lips completely and pronounce M.

• In this pranayama O – i.e. AU – is prolonged and M is short.

• Do this practice for 5 minutes.

BHRAMARI PRANAYAMA TECHNIQUE

• Inhale slowly, and deeply, through the nose.

• Keep the lips closed and start humming loudly, and smoothly, like a bee through the throat. One has to make a sound from the throat via the nose.

• At the end of the exhalation, take a long deep breath in and repeat the process consciously and slowly. Do this practice for 5 minutes.

BENEFITS OF OMKAR and BHRAMARI PRANAYAMA

• By chanting or humming, immune, respiratory, circulatory, alimentary, genito- urinary, nervous and endocrine systems get benefitted.

• Through both the pranayamas, we get ample blood supply to the brain. In addition, there is lesser strain on the heart in circulating blood to the brain. Good for epilepsy, paralytic problem, stress, tension, allergies, asthma, hypertension, heart, headache, migraine pain, concentration, and memory.

• These pranayamas increase the vital energy, strength, power, and purify the thoughts. Also relax, harmonize, and rejuvenate the body and mind, and decrease the level of fatigue; very good for weak and sick people.

• Vocal cords are toned up and are recommended for singers.

SIVANANDA PRANAYAMA POSITION

Lie down on the mat with face upwards. Bend both the legs from the knees. Keep the distance between the legs the same as the distance between the two shoulders. Keep the palms of the hands facing upward – a little away from the body. Close the eyes.

TECHNIQUE

Start watching the breath. Breathe in as slowly as possible. Breathe out as slowly as possible. Now begin to deepen, lengthen, and extend this movement consciously. While inhaling, let the abdomen rise to its limit, and at exhalation, let it fall completely. Keep watch on each breath. Do this practice ten to fifteen minutes in the morning, noon, evening – as well as late night, whenever your stomach feels light (about three hours after meals).

BENEFITS

By doing Sivananda Pranayama, we get maximum oxygen by inhaling. The air (containing oxygen) that we breathe, into our lungs, is transferred into our blood, which travels around our body – delivering oxygen to our brain, organs, and all other parts of our body. It helps the nervous system, the heart, the digestive system, muscles, sleep, energy levels, mental soundness, concentration, and memory – and much more. When we exhale properly, we also get rid of the waste products like carbon dioxide, toxins, etc.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh(India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

By Dr. Rita Khanna

Pratyahara means withdrawal of the senses. It is derived from two Sanskrit words- Prati and Ahara, where Prati means away or against and Ahara means nourishment.

Pratyahara translates as to withdraw oneself from that which nourishes the senses. This is the fifth limb amongst the eight stages of Patanjali’s Ashtanga Yoga.

 The first four limbs of Yoga are Yama, Niyama, Asana, Pranayama and the last three are Dharna, Dhyana & Samadhi. The mind is controlled & channeled by following the disciplines of Yama and Niyama, while Asana and Pranayama direct and guide the mind to move and know the inner self of the body. Hence the root of Pratyahara is in Yama, Niyama, Asana, and Pranayama.

It means the ethical discipline of Yama and Niyama – Physical and physiological discipline by Asana, and psycho-spiritual reaction, makes the mind ripe to follow Pratyahara. It is built brick by brick through Yama, Niyama, Asana, and Pranayama and is used in Dharna, Dhyana, and Samadhi.

THE INDRIYA (The sense organs)

The senses that are withdrawn in Pratyahara are called, “Indriyas,” and involve both cognition (Jnanendrriyas) and expression (Karmendrriyas). There are ten indriyas or senses. The five cognitive senses, which are called Jnanendriyas, come from the roots Jnana (wisdom) and Indra, who was the God of the ‘sensory’ heaven in Hinduism. They are Shotra (ears), Chakshu (eyes), Grahna (nose), Jivha (tongue), Tvak (skin).

The five means of expression are called Karmendriyas. They are Pada (feet) Pani (hands), Vak (mouth), Payu (rectum), and Upastha (genitals). These ten sense organs receive their instructions and directions by Manas (mind, intellect, memory & ego). The senses are generally turbulent and restless. We have very little control on them. Through the practice of Yama, Niyama, Asana, and Pranayama, the senses become more restrained and at peace.

INDRIYA-PRATYAHARA (Control of the Senses)

Indriya-Pratyahara, or control of the senses, is the most important form of Pratyahara. The question in Pratyahara is what to withdraw first – the senses from the sense object or the mind from the senses. In the normal state of perception, the senses become active first and then the mind follows. Once you are able to withdraw, dissociate, and internalize it, the senses will follow the mind; this is the secret of Pratyahara.

So, the answer of Pratyahara is to first withdraw the mind from the senses and not the withdrawal of the senses from the sense object. It does not happen easily. One has to learn to control them cautiously by attending to their moods, modes, and rectifications. In Pratyahara, we try to put the senses in their proper place, but at the same time, we do not cut them out of our actions entirely.

OCCURING OF PRATYAHARA

In Pratyahara, the senses remain unmoved and uninfluenced. For example, when we are totally absorbed in the breath during Pranayama, Pratyahara occurs quite automatically. The mind is so intensely occupied with the breath that all links between mind, senses, and external objects, that have nothing to do with the breath, are cut off.

The senses are quite capable of responding, but they do not because they have withdrawn or detached. Pratyahara occurs automatically, when we meditate precisely, because the mind is so focused that the senses follow it. A person experiences this state, to a degree, just before going to sleep or upon awakening. When the senses are no longer tied to external sources, the result is restraint, interiorisation, or Pratyahara.

MEANS OF PRATYAHARA

Pratyahara is rather a state that occurs spontaneously. It happens by itself. We cannot make it happen. We can only practice the means by which it might happen. It has been taken both as Abhyasa (practice) and Prakriya (process).

As a practice, Pratyahara is practiced by sitting quietly for some time and trying to withdraw the sensory awareness inside, by maintaining the witnessing attitude. As a Prakriya, or process, it goes on all the time in our daily life – i.e. the witnessing attitude develops and the ego becomes detached and unaffected, even in the midst of activity. When the ego is detached, it does not feel insecure, due to the presence of frustrations, tensions, and conflicts.

Yoga Nidra, Antar mouna, Trataka, and Ajapa Japa are important methods of Pratyahara. In every method, the technique is different but the aim is the same – i.e. to become internalized without the involvement of ‘I’ ness (ego). Learn these above methods from some qualified Yoga instructor and practice them for one hour daily. I am giving details of one of the methods – Trataka.

TRATAKA (The practice of gazing at one point)

Trataka falls into two groups- Pratyahara and Dharana. Pratyahara Trataka is gazing at an external point, such as a candle. Trataka helps to control the dissipation that occurs when we become aware of form.

TECHNIQUE OF TRATAKA

• Sit peacefully with straight spine in front of a candle – in a least lighted room.

• Light the candle and place it on a small bench at a distance of 2 feet from the eyes.

• Now watch the flame of the candle, or the wick of the candle, continuously and steadily.

• When you feel that your eyes are exhausted, close the eyes and try to visualize the flame of the lamp with closed eyes. Try to feel the flame inside you – between your eyebrows.

• When this image disappears, re-open the eyes and again start gazing at the flame tip to re-establish the image in your mind; continue this experiment several times.

• While gazing at the candle, engage your mind with chanting Omkar / Bhramari / watching on the breath.

• Initially gaze for 2-3 minutes. Increase the duration of gazing each time, and do it for a maximum possible duration of about 15-20 minutes; but undue strain should not be taken.

• In ending this exercise, slowly close the eyes and lie down in Shavasana for some time.

• You can freshen up the eyes afterwards by rinsing them carefully, and gently, with cold water.

Once you achieve success in practicing Pratyahara, you reach a stage where new Samskaras and new Vasanas are no longer created. The Yogi is able to put a stop to this process of the creation of additional new Samskaras and Vasanas. The perceived objects do not impinge upon the consciousness any more. The mind becomes gradually transformed into a Yogic mind; an indrawn mind (an Antarmukha Manas). Your mind will be yourself. Instead of your feeling that it is “your” mind, you will feel that you are “yourself” the mind – a medium of the expression of the Atman Itself. A great unlimited joy will take possession of you. That is success in Pratyahara.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows:

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh(India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

By Dr. Rita Khanna

“Dahyante dhamayamananam, dhatunam hi yatha malaha, tatha indriyanam dahyante, doshaha pranasga nigra hat.”

By heating gold or silver metal in a cupola, all the slag of the metal could be removed out as a scum; similarly by the practice of Pranayama, one can clear all the toxins in the body.

Sukhpurvaka, or Nadishodhana, Pranayama is the only Pranayama to maintain equilibrium in the catabolic & anabolic processes in the body and for purifying the Nadis (blood vessels). Purification of the Nadis gives firmness and lightness to the complete constitution. By practice of Sukhpurvaka Pranayama, you consciously regulate the flow of the breath. Most of the time, one or the other nostril is more dominant and this disturbs the flow of the energy.

By doing this Pranayama, the mind is used directly to regulate the breath and the energy flow, which is more subtle than the physical breath. All the five systems of our body (the nervous, circu¬latory, respiratory, alimentary, and genito-urinary), work properly, as a result of regular deep breathing. This is the real key to self-regulating your own energy system, whether used for meditation or for improving one’s physical health. It is also an important part of self-healing.

SITTING POSTURE

Sit in any comfortable and balanced sitting posture with the spine, head, and neck straight. The shoulders are fully relaxed, and the weight of the body should be centered over the base of the spine. The pelvic, abdominal, and navel regions are fully expanded and relaxed, which free the diaphragm to move up and down. This balanced sitting posture also allows the chest to expand, so that the lungs can inflate and deflate with the motion of the diaphragm.

PREPARATION

Rest the left hand on the left knee in Gyan Mudra posture. (Join the tip of the index finger to the tip of the thumb, while keeping the other fingers loose). Bring the right palm of the right hand in front of the face. Bend the first two fingers at the root of the thumb inside; use the right thumb for closing the right side of the nostril; and the last two fingers, i.e. ring finger and little finger for closing the left side of the nostril. Do not use the index finger for closing the nostril because the magnetic current from the finger is polluted.

FIRST STEP (Single Nostril)

By closing right: INHALE: left (OM mentally 5 times) EXHALE: left (OM mentally 10 times). The proportion is 1:2. Repeat the exercise 15-20 rounds. Do the same with the other nostril.

By closing left: INHALE: right (OM mentally 5 times) EXHALE: right (OM mentally 10 times). Repeat for 15 to 20 rounds.

This is one round. Do 15 to 20 times. Practice this exercise for 15 days and then slowly increase the proportion to 6 seconds inhalation and 12 seconds exhalation. Do within your capacity and never overdo.

The purpose of inhaling and exhaling, through one nostril, is to correct the flow of the breath. Do not make any sound during inhalation. In exhalation, try to expel as much as possible. It will remove carbon dioxide from the lungs.

SECOND STEP (Single Nostril with Retention)

By closing right: INHALE: left (OM mentally 5 times) HOLD: by closing both the nostrils (OM mentally 5 times) EXHALE: left (OM mentally 10 times). Repeat the exercise 15-20 rounds. Do the same with the other nostril.

By closing left: INHALE: right, (OM mentally 5 times) HOLD: by closing both the nostrils (OM mentally 5 times) EXHALE: right (OM mentally 10 times). Repeat for 15 to 20 rounds.

This is one round. The proportion is 1:1:2. Do 15 to 20 times:

Practice this exercise for 15 days to a month and then slowly increase the proportion to 6 seconds inhalation, 6 retention and 12 seconds exhalation. Do within your capacity and never overdo.

THIRD STEP (Alternate Nostril Breath)

By closing right: INHALE: left (OM mentally 6 times), by closing left: EXHALE: right (OM mentally 12 times), INHALE: right (OM mentally 6 times), EXHALE: left (OM mentally 12 times).

This is one round. Do 15 to 20 rounds. The proportion is 1:2.

Once you are comfortable with this ratio, and then increase to 7 and 14 seconds, and later to 8 and 16 seconds. You should practice this exercise for 2-3 months before increasing to 8 to 16 seconds. These increases must be undertaken slowly. Stay at the old level, until it is effortless, before proceeding to the next step.

FOURTH STEP (Alternate Nostril Breath with Retention)

By closing right: INHALE: left (OM mentally 8 times) HOLD: by closing both the nostrils (OM mentally 8 times), by closing left: EXHALE: right (OM mentally 16 times). This is half round.

Without removing the thumb from the left: INHALE: right (OM mentally 8 times), HOLD: by closing both the nostrils (OM mentally 8 times), by closing right: EXHALE: Left (OM mentally 16 times).

This is one full round. Practice 15-20 rounds daily. The proportion is 1:1:2. The ideal ratio between inhalation, retention, and exhalation should be 1:4:2.

After a month of practice of this Pranayama, gradually lengthen your retention and increase it up to 1:2:2 ratio (8:16:16). The minimum starting proportion is four seconds inhalation, eight seconds retention, and eight seconds exhalation. Beginners are advised to follow 1:2:2 ratios for a few months. When you are able to do 8:16; 16 comfortably, change the ratio to 1:4:2 (8:32:16). It should be eight to twelve months of practice to reach this timing.

Do not try to hurry it.

FIFTH STEP (Full Alternate Breathing with Two Times Retention)

By closing right: INHALE: left (OM mentally 8 times), HOLD: by closing both the nostrils (OM mentally 32 times), by closing left: EXHALE: right, (OM mentally 16 times). HOLD: by closing both the nostrils (OM mentally 16 times). This is half round.

Without removing the thumb from the left: INHALE: right (OM mentally 8 times), HOLD: by closing both the nostrils (OM mentally 32 times), EXHALE: Left (OM mentally 16 times), HOLD: by closing both the nostrils (OM mentally 16 times).

This is one full round. Practice 15-20 rounds daily.

The proportion is 1:4:2:2 (8:32:16:16). The correct ratio between inhalation, retention, and exhalation is 1:4:2:4 (8:32:16:32). Beginners are advised to follow a 1:4:2:2 ratio, for a few months, before taking up the 1:4:2:4 ratio.

Now, your goal is to reach the point where you can comfortably retain your breath for 16: 64: 32: 64. It may take several months or longer to reach this timing. If at any time, during the practice, you notice jerks and tremors in the body, disturbance in the heart beat, or flashes of colored light, then you are increasing the retention ratio too fast, or you have introduced retention before the Nadis were sufficiently purified. If such symptoms keep recurring, then you should immediately curtail the practice and consult an expert teacher. 

As you continue to unfold your inner potentials, through this systematic practice of breath retention, you will feel stronger, healthier, and more balanced. During Kumbhaka, there is an increased blood flow into the brain, and simultaneously, the heat is generated in the nervous system, leaving one feeling light, fresh, and peacefully energetic. Kumbhaka makes the senses and mental leanings introspective, and draws them into depths of the soul, as well as concentrates the mind. By practicing respiration process in this manner, one earns a long span of life.

HOW

Normally, we breathe in and out 15 to 18 times in a minute. If we take the basis of 15 breaths in a minute – one breath would take 4 seconds for both coming in and going out. If we follow the minimum starting proportion, which advocates a ratio of 2 seconds of breathing in, 8 seconds of holding in, 4 seconds of breathing out, and 8 seconds of holding out for 1 breath, it will total up to 22 seconds for 1 breath. With this technique, we will be taking only 3 breaths in a minute, compared to normal 15 to 18 per minute. Thus, we are saving 12 to 15 breaths in a minute and increasing our life span.

SANSKRIT TERMS OF THE BREATH

Breathing in: Puraka, Holding the breath: Kumbhaka, Exhale: Rechaka

Holding of the breath inside: Antar-Kumbhaka

Holding of the breath outside: Bahya-Kumbhaka

POINTS TO BE REMEMBER

• Begin this Pranayama quite slowly and with ease.

• To increase your capacity, by making the period of retention longer than the exhalation, it may take several months or longer. Do not rush.

• Anyone, who is working up to this count of Pranayama, must observe the principles of the right diet, proper exercise, and keep the body and mind clean; also, be temperate in all things.

• You should hold the breath inside as long as you can do it without suffocation.

• Don’t hold the breath in case of Asthma, high Blood Pressure, Heart Problems, and Epilepsy.

• The first, second, and third steps are safe. These can be done by anybody. No side effects.

• While inhaling, feel all the divine qualities, e.g., mercy, love, forgiveness, Shanti, joy, etc., entering into your system, along with the inspired air – and all devilish qualities, such as lust, anger, greed, etc., being thrown out, along with the expired air.

• Repeat OM or Gayatri mentally during Puraka, Kumbhaka, and Rechaka.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh(India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

Written By Jay Franco

How often do you think about the way that you breathe? If you’re like most people you probably aren’t aware of how you breathe. But how you breathe can have a huge impact on your life and your health. Medical studies have shown that the simple act of deep breathing can have significant health benefits. Here are the top 5 ways that simply taking a few moments to breathe deeply can really improve your health:

1. Deep breathing reduces stress – When you’re very stressed out stop and take 10 very deep breaths. You will instantly feel more relaxed. Try it, you’ll see. Deep breathing supplies the oxygen that your body needs to function well and that extra influx of oxygen can revitalize your body and your mind which will reduce stress and help keep you calm.

2. Deep breathing reduces pain – Have you ever noticed that doctors and medical personnel tell mothers that are giving birth to breathe deeply? Or maybe you’ve noticed that coaches tell athletes that are injured on the field to take deep breaths? That’s because when you take deep breaths your body releases endorphins. Endorphins are your body’s way of fighting pain.

3. Deep breathing helps you relax – Have you ever been told to breathe deeply and count to 10 when you’re angry or upset? Breathing deeply will help your relax and calm down which is why people are encouraged to breathe deeply when they are angry or upset. Taking deep breaths will increase the oxygen flow to your brain which will help you calm down.

4. Deep breathing can reduce your risk of high blood pressure – There are some medical studies that show a connection between high blood pressure and a shallow, fast breathing rate. So the faster your breathing rate is the more likely you are to suffer from high blood pressure. Taking time each day to be more aware of your breath and to breathe slowly and deeply can help you lower your risk of high blood pressure.

5. Deep breathing can increase your energy level – Do you have trouble staying awake after lunch? Do you always feel your energy dip in the mid-afternoon? Millions of people have problems keeping their energy levels up during the day and turn to caffeine or other stimulants when you can get the same energy boost by taking some time to breathe deeply. The extra oxygen that you get from those deep breaths can give you all the boost that you need to get through your day.

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Jay Franco has been a Yoga enthusiast since an early age. He is constantly trying to find practical ways of implementing this ancient knowledge into his Western lifestyle.

For immediate access to Jay’s FREE report on “How To Acquire The Yoga Complete Breath” go to:

http://www.yogascienceofbreath.com/breath.html