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Pranayama: Learning the Art of Balanced Breathing “Life is a balance between holding on and letting go” ~ Keith Urban Balance is the naked truth of nature and this quote holds true especially in case of breath. As the great yogis say, we are the breath we inhale & exhale, the fine line between how much to hold in and how much to let go, creates the necessary ‘equilibrium’. This equilibrium, which exists at the time of birth, is not only difficult to achieve in daily life but also unsustainable. The gifted technique of controlled breathing, pranayama, can enable one to achieve this balance. As the name suggests, ‘Prana’, the vital force and ‘Yama’, control of that energy, when the two are clubbed they have far-reaching benefits. Though the world is now accepting & appreciating the benefits of pranayama, everybody is not aware of the real art of balancing the breath. This art of breathing can be mastered with ease on understanding the twin systems in the body, popularly known as Yin & Yang, masculine & feminine, Shiva and Parvati or Solar or Lunar. For everyday functioning & basic understanding, I would be taking up solar & lunar systems in the body, where the right side is solar and the left is lunar. Working in cross coordination, the left side of the body is connected to the right hemisphere of the brain and vice-a-versa. By practicing pranayama one can attain the balance in these two systems. The flow of the breath in & out simultaneously occurs from both the nostrils under balanced breathing. This type of breathing is experienced and practiced by the great seers, yogis & attuned souls. A balanced breath stimulates all the chakras, works on the hidden aspects of human aura, boosts the immune system and slows down the ageing process. Additionally, it opens up the third eye chakra, the ajna chakra, the keeper of immeasurable potential unexplored by the human mind in a waking state. I would be spelling out certain practices to carry out in the morning preferably, along with their contraindications. Nadi Shodhana or Alternate breathing practice What is this: There are three main Nadi Systems in the body, with the central one as Sushumna Nadi and other two, Pingala & Ida Nadi. The right nostril is connected to Pingala & left to Ida. These two are directly connected to the brain, which in turns balances the two hemispheres, leading to a neutral state of mind. When alternate nostril breathing is practiced, it purifies and balances both of these systems. When the breath starts flowing freely and smoothly through both nostrils, the mind attains a state of joy and calmness, necessary to access deeper realms of consciousness. How to: Sit straight in Sukhasana or Vajrasna preferably away from the wall. Now make the Nasika mudra from the right hand, as shown in the image below. Fold your index & middle finger while keeping your ring & little finger straight. (You can also place the index & middle finger on the forehead between the eye brows). Now place the thumb on the right nostril gently and exhale through the left. Inhale & exhale 3 times on the left, then close the left nostril with the ring finger immediately. Exhale and inhale 3 times from the right, now bring the hand down. Deeply & slowly inhale and exhale in the centre from both the nostrils (assume the inhalation & exhalation is happening from the nostrils). This is one round. Now conduct the same procedure all over again, but starting from your right instead of left. Keep doing this for 12 rounds, but starting from the other side each time. So the sequence goes like this: L x3, Rx3, Centre x3; Rx3, Lx3, Cx3; L x3, Rx3, C x3; Rx3, Lx3, Cx3…. till you complete 12 rounds. One can start with 3-4 rounds initially, gradually increasing the count. Benefits of Nadi Shodhana: Balancing of breath &both hemispheres, cleansing of nadis, helps circulatory and respiratory systems, tranquilizing the mind, activating the intuition centre in the body, etc. Every individual will experience subjective outcomes depending on their practice, body & concentration level. Contraindications: None! Kapalbhati Pranayama What is this: Kapal – skull, Bhati – light, sending light & energy to the skull by pumping abdomen. The sharp movement of the abdomen under the influence of breath helps in balancing the channels in the body. How to: Sit straight away from the wall, in Sukhasana or Vajrasana and relax completely. Take a deep breath in and start exhaling with force, but inhale passively. Do not make an effort to inhale, it would happen naturally. Sharp exhalation will channelize the energy in the abdomen and pump it towards the brain. Pull your navel in back towards the spine. Do as much as you comfortably can. The abdomen would move in & out fashion. Do this 15-20 times. Now check the nostrils by placing your index finger under your nose, see which one is active. It should be balanced. If it is not, keep an account of which one is active. Gently turn the head in the direction to the active nostril. So if your right nostril is active, turn your head to the right and do kapalbhati 10 -15 times and vice-a-versa. Check the activeness of the nostrils again, if it is still not balanced, you can repeat the second procedure. Or do alternate nostril Kapalbhati, as described in the video below. Benefits of Kapalbhati Pranayama: Balances brain hemispheres & breath, cleanses the lungs, improves blood circulation, strengthens the digestive system & nervous system, rejuvenates brain cells, cleanses all nadis, cures low BP, removes lethargy, uplifts the mind and reduces belly fat. Contraindications: Practice only 3-4 hours after meals or on empty stomach. People suffering from heart ailments, high BP, headache, epilepsy, hernia, gastric ulcers & during pregnancy or periods should avoid this. People with hypertension and heart problems should practice this breathing technique under the guidance of a yoga teacher. Bhastrika or Bellows Breath practice What is this: Just like a blacksmith uses a bellow to supply a blast of air, similarly Bhastrika pranayama acts a bellow tool for the human body. It accelerates the digestive fire, pumps in more oxygen to the brain and activates the mind to work faster. How to: Sit straight in Sukhasana/Vajrasana and just as we do Kapalbhati pranayama, take a deep breath. Now exhale sharply without exerting pressure on your nose and inhale sharply immediately. The only difference in the technique of Kapalbhati & Bhastrika is that the latter needs one to inhale and exhale at the same speed, consciously & sharply. Both your hands will go up and down with force. On inhalation hands go up and on exhalation hands come down. Do this 15-20 times. Now check your nostrils, see which one is active. If both are active, perfect! If only one nostril is active, then turn your head towards the active nostril’s direction. Start inhaling & exhaling with speed after turning your head in the required direction. For example: If the right nostril is active, then turn your head towards the right side, and do Bhastrika. Vice-a-versa for the other and do this for 15-20 times. The nostrils would balance themselves. Benefits: Balancing all 3 doshas (Vatta, Pitta, Kapha), increase metabolism, good for pregnant women during labour pain, balances the nervous system, reduces lethargy, helps in recovering from bronchitis, tuberculosis etc. Contraindications: High BP, heart diseases, hernia, ulcers, epilepsy, glaucoma, during periods should avoid this pranayama. These two practices when merged with others like Brahmari (Humming bee breath) & Ujjayi pranayama (psychic breath) can achieve results unparalleled in comparison to any form of meditation. There are as many approaches to pranayama as there are to the practice of asanas. With regular and sustained practice of pranayama you can connect to the universal energy that runs through us and everything around us. You will begin to feel calmer, quieter, more centered, more in touch with the pulses of your body, mind and breath. So pause for a moment, observe your breath and feel the energy flow! Image Source Kundalini Kapalbhati Nasika Mudra Bellow Pranayama Featured Image Source
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Pranayama: Učenje Umjetnost disanja Balanced "Život je ravnoteža između držeći se i otpuštanja" ~ Keith Urban Stanje je gola istina prirode i ovaj citat vrijedi posebno u slučaju daha. Kao veliki jogiji kažu, mi smo dah udišemo & izdisati, fina linija između koliko držati u i koliko se otpusti, stvara potrebnu ravnotežu ''. Ova ravnoteža, koja postoji u trenutku rođenja, nije samo teško postići u svakodnevnom životu, ali također neodrživa. Nadareni tehnika kontroliranog disanja, pranayama, Možete omogućiti jednu postići tu ravnotežu. Kao što ime sugerira, 'Prana', vitalna sila i 'Yama', kontrola te energije, kada su dvojica su utrli imaju dalekosežne prednosti. Iako je svijet sada prihvaća & cijeneći prednosti pranayama, svatko nije svjestan stvarnog umjetnosti uravnoteženja dah. Ova umjetnost disanja može savladati s lakoćom na razumijevanje blizance sustave u tijelu, popularno poznat kao Yin & Koji, muški & ženski, Shiva i Parvati ili solarni ili lunarni. Za svakodnevnom funkcioniranju & Osnovno razumijevanje, Ja bih se zauzima Solar & lunarnih sustavi u tijelu, gdje je desna strana je solarna, a lijeva je lunarni. Rad u poprečnom koordinaciji, lijeva strana tijela je povezan s desne hemisfere mozga i vice-a-versa. Vježbajući pranayamu može postići ravnotežu u ta dva sustava. Protok daha u & istovremeno javlja s obje nosnice prema uravnoteženoj disanja. Ova vrsta disanja doživljava i prakticira velikih vidovnjaka, jogiji & naviklo duše. Uravnotežena dah stimulira sve čakre, radi o skrivenim aspektima ljudske aure, jača imunološki sustav i usporava proces starenja. Dodatno, ona otvara Treće oko čakra, Ajna ?akra, čuvar nemjerljiv potencijal neistražena od strane ljudskog uma u budnom stanju. Ja bih se izgovaranja određene prakse obavljati u jutarnjim satima po mogućnosti, zajedno sa svojim kontraindikacija. Nadi Shodhana ili Zamjenski praksu disanja Što je to: Postoje tri glavna Nadi sustavi u tijelu, sa središnjom jedan kao sušumne i druga dva, Pingala & Ida Nadi. Pravo nosnicu je povezano s Pingala & prepustiti Ida. Ove dvije izravno povezani na mozgu, koji skreće balansira dvije polutke, dovodi do neutralnom stanju uma. Kad alternativni nosnicu disanja prakticira, pročišćava i uravnotežuje oba ova sustava. Kad dah počinje teče slobodno i glatko kroz obje nosnice, um postiže stanje radosti i smirenost, potrebno je pristupiti dublje sfere svijesti. Kako: Sit straight in Sukhasana or Vajrasana preferably away from the wall. Sada bi Nasika mudra s desne strane, kao što je prikazano na slici ispod. Fold indeksa & Srednji prst, a imajući svoj prsten & mali prst ravno. (Također možete staviti indeksa & Srednji prst na čelo između obrva). Sada stavite palac na desnu nosnicu nježno i izdahnite kroz lijevu. Udisati & izdisati 3 puta na lijevoj, zatim zatvorite lijevu nosnicu prstenjak odmah. Izdahnite i udisati 3 puta od prava, Sada bi ruku prema dolje. Duboko & Polako udahnite i izdahnite u sredini s obje nosnice (Pretpostavljam udisanje & izdisanje se događa iz nosnica). To je jedan krug. Sada provesti isti postupak sve ispočetka, ali polazeći od vaše pravo umjesto lijevo. Ponavljajte taj postupak za 12 rundi, ali počevši s druge strane, svaki put. Dakle slijed ide ovako: L x3, Rx3, Centar x3; Rx3, LX3, CX3; L x3, Rx3, C x3; Rx3, LX3, CX3…. dok ne završi 12 rundi. Može se početi s 3-4 rundi u početku, postupno povećava broj. Prednosti Nadi Shodhana: Balansiranje daha &obje hemisfere, čišćenje nadija, pomaže krvožilnog i dišnog sustava, umiruju um, aktiviranja intuicija središte u tijelu, itd.. Svaki pojedinac će doživjeti subjektivne rezultate, ovisno o njihovoj praksi, tijelo je prirodni tijek energije & Razina koncentracije. Kontraindikacije: Nijedan! Kapalbhati pranayama Što je to: Kapal - to, Bhati - svjetlo, slanje svjetlo & energiju na lubanji pumpanjem trbuh. Oštar kretanje abdomen pod utjecajem daha pomaže u balansiranju kanale u tijelu. Kako: Sjedi ravno od zida, U Sukhasana ili Vajrasana i opustite se u potpunosti. Duboko udahnite i početi izdisanje silom, ali udisati pasivno. Nemojte učiniti napor da se udiše, to će se dogoditi, naravno. Oštar izdah će kanalizira energiju u trbuhu i pumpa prema mozgu. Povucite pupak u leđa prema kralježnici. Učinite koliko možete udobno. Trbuh će preseliti u & iz mode. Učinite to 15-20 puta. Sada provjerite nosnice postavljanjem kažiprst pod nos, vidjeti koje je aktivna. To bi trebao biti uravnotežena. Ako nije, čuvati račun od kojih je jedan aktivan. Lagano okrenuti glavu u smjeru aktivnog nosnicu. Dakle, ako je vaše pravo nosnicu aktivan, okrenuti glavu u desno i to kapalbhati 10 -15 puta i vice-versa. Ponovno provjerite activeness od nosnica, Ako to još uvijek nije uravnotežena, možete ponoviti drugi postupak. Ili tako izmjenjuju nosnicu Kapalbhati, kao što je opisano u video ispod. Prednosti Kapalbhati pranayama: Uravnotežuje moždane hemisfere & dah, čisti pluća, poboljšava cirkulaciju krvi, jača probavni sustav & živčani sustav, pomlađuje moždane stanice, čisti sve Nadi, liječi niski krvni tlak, uklanja letargije, uzdiže um i smanjuje trbuh masnoće. Kontraindikacije: Samo praksa 3-4 sata nakon jela ili na prazan želudac. Osobe koje pate od srčanih bolesti, visoka BP, glavobolja, epilepsija, kila, gastrički čir & tijekom trudnoće ili razdobljima trebao bi se to izbjeglo. Osobe s povišenim krvnim tlakom i srčanim problemima treba prakticirati ovu tehniku disanja pod vodstvom učitelja joge. Bhastrika ili Bellows Dah praksa Što je to: Baš kao kovač koristi u nastavku za opskrbu eksplozije zraka, Slično Bhastrika pranayama djeluje na ispod alat za ljudsko tijelo. To ubrzava probavni vatru, Crpke u više kisika u mozak i aktivira um da rade brže. Kako: Sjedi ravno u Sukhasana / Vajrasana i jednako mi Kapalbhati pranajama, duboko udahnite. Sada izdahni naglo, bez pritiska na nos i naglo udahne odmah. Jedina je razlika u tehnici Kapalbhati & Bhastrika je da su potonji treba jedan udahnuti i izdahnuti na istom brzinom, svjesno & oštro. Obje ruke će ići gore i dolje sa silom. Na inhalacijskih ruku ići gore i izdisaja ruke sići. Učinite to 15-20 puta. Sada provjerite svoje nosnice, vidjeti koje je aktivna. Ako oboje su aktivni, savršen! Ako samo jedna nosnica aktivna, onda okrenuti glavu prema aktivnom nosnicu smjeru. Započnite udisanjem & izdisanje s brzinom nakon okreće glavu u željenom smjeru. Na primjer: Ako pravo nosnicu aktivan, onda okrenuti glavu prema desnoj strani, i to Bhastrika. Vice-versa za druge i to za 15-20 puta. Nosnice bi se uravnotežiti. Prednosti: Balansiranje sve 3 doshas (Vata, Pitta, Kapha), povećavaju metabolizam, dobar za trudnice tijekom bolova rada, uravnotežuje živčani sustav, smanjuje letargije, pomaže u oporavlja od bronhitisa, tuberkuloza itd. Kontraindikacije: Visoka BP, bolesti srca, kila, ulkusi, epilepsija, glaukom, Tijekom razdoblja trebali izbjegavati ovu pranajama. Ove dvije prakse kada je spojio s drugima poput Brahmari (Zuji pčela dah) & Ujjayi pranayama (psihička dah) može postići rezultate bez premca u odnosu na bilo koji oblik meditacije. Postoji onoliko pristupi pranayama kao što postoje u praksi asane. Uz redovite i održivog praksi pranayama možete spojiti na univerzalne energije koja teče kroz nas i sve oko nas. Vi ćete početi osjećati mirnije, tiši, više usmjeren, više u kontaktu s otkucajima vašeg tijela, um i dah. Tako pauzu, promatrati dah i osjetiti protok energije! Izvor slike Kundalini Kapalbhati Nasika Mudra Rika Pranayama Featured Image Source