Pranayama techniques and benefits

Pranayama is a collection of ancient yogic breathing techniques. There are various techniques of pranyama like: Kapalbhathi, brahmi, nadi shodan, etc. The asana practice in yoga is a preparation for pranayama. Pranayama practices expands the prana. Prana is considered to be the life force energy in yogic literature. The simplest definition for pranayama is “holding the breath”.

There are four main asanas that are used for pranayama practices:

1.     Sukhasana – Widely known as crossed legged seated position

2.     Padmasna – Known as the lotus seated position

3.     Ardha Padmasana – Half lotus seated positio

4.     Vajirasana – This seated position looks like kneeling down with your toes on the floor

Inhaling and exhaling is natural. So if you want to do something with the breath, then you need to learn to hold the breath. Pranayama techniques have three steps: inhaling, holding and exhaling.

There are 4 kinds of pranayama:

            1. Antar Khumbaj - Internal holding

Take deep breath and hold as long as you can comfortable hold and exhale. You can repeat the process as much as you like.

            2. Baahya khumbak - External holding

Exhale and hold the breath (outside) as long as comfortable and inhale again. And repeat.

            3. Stambhan Khumbak- Holding the breath instantly.

Simply stop your breath at any given moment for as long as comfortable.

            4. Kewal khumbak (Shonya) - Only holding. This is the actual pranayama. This is the real one and cannot be learned. How to do it? It cannot be done, it just happens. It’s like forgetting to eat sometimes.

Pranayama practices can be extremely beneficial for athletes, asthma, anxiety, stress and depression. It is also an important when it comes to connecting the mind to the body. Pranayama practices bring one’s awareness to the breath. Cultivating breath awareness is an important prerequisite for extended meditation.

Benefits of pranayama:

1.              Soothes the nervous system

2.              Calms the mind

3.              Good for those suffering from high blood pressure

4.              Removing phlegm in the throat

5.              Improves the appetite

6.              Relaxes the mind and prepares it to enter a meditative state

7.              Regular practice can bring in peace and happiness into your life

8.              Releases accumulated tension and fatigue

As it is with most yoga practices, one should take proper advice from a teacher before attempting pranayama practices. There are certain contraindications specific to each pranayama technique. Having a thorough knowledge of how to perform the technique will not only allow you to reap the most benefits of the technique, but also allow you to be safe during practice.

For example, those suffering from cardiac problems, hernia or spinal disorders should take caution when practicing certain pranayama techniques. Additionally, it’s advised not to practice this technique when suffering from respirator infections, colds and nasal obstructions.