Pranayama is the fourth limb of Ashtanga Yoga, which translates to the expansion of the dimension of breath (Prana– breath, Ayama-expansion). It is a preparatory and purifying step of the body and prana before the awareness can be evolved to the further stages of Pratyahara and eventually Samyama.
There are various kinds of pranayamas, some more useful for physical health benefits like disease prevention and cure; others highly beneficial for nadis purification, eventually leading to the stillness of mind. Learn in detail about these at the Yoga Teacher Training Programs in Rishikesh.
Pranayama differs from other breathing techniques as it is powerful enough to still the Chitta. The mind’s restlessness ceases when the breath is trained to move within and out of the body in a controlled manner. This is achieved by following the yamas, niyamas and asana that precede pranayama. The social conduct of behaviour, personal etiquette, and finding ease in an asana prepares one for the spiritual expansion of the life force energy. Maintaining a sattvic (pure) diet, a proper sleep schedule, living a simple, disciplined life, and always seeking to move away from distractions should be a priority for a pranayama practitioner.
Once this is mastered, the real pranayama begins when the breath is controlled through inhalation (puraka), exhalation (rechaka) and retention (kumbhaka), practised along with the three bandhas (locks)- Mula bandha (root lock), Uddiyana bandha (abdominal lock), and Jalandhar bandha (throat lock).
Types of Pranayama
Suryabhedanamujjayi sithkari shithali tatha
Bhastrika bhramari murccha plaviniti ashtakumbhakah
-Hatha Yoga Pradipika ii:44
While various kinds of pranayamas can be practiced daily, Hatha Yoga Pradipika mentions eight traditional ones, known as “Astha Kumbhakas”.
- Suryabhedi: Also known as the right nostril breathing or “sun-piercing breath”, it activates the right side of the body (pingala nadi). This pranayama is heating in nature that boosts vitality, elevates physical wellness, improves digestion, and builds immunity. It also plays a crucial role in maintaining the body’s temperature.
Practice this by closing the left nostril with the fourth finger breathing in and out through the right nostril alone. Alternatively, you can breathe in through the right nostril, exhale through the left nostril and repeat.
It should be avoided or practised under guidance if someone suffers from High BP, Heart problems, or anxiety or has undergone a recent surgery.
- Ujjayi: Ujjayi pranayama is considered both tranquilising and heating at once. It becomes a heating pranayama when included in the asana practice of Ashtanga Yoga, like at the Yoga Teacher Training Course in India. When practised in a relaxed manner, it has a soothing effect on the nervous system, also affecting the mind at the psychic level. It relieves insomnia, inducing a deep state of relaxation. It is one of the few breathing techniques that can be practised in any position- sitting up, in asanas, lying down, and almost no contraindications mentioned.
To practice this breath, centre your awareness in the throat, watching the breath travel in and out here. As the breath becomes effortlessly soft and long, gently contract the glottis at the back of the throat, resulting in a soft snoring sound. This sound, however, should only be heard by the practitioner.
- Sheetkari: The hissing breath is a cooling pranayama that reduces mental chatter and brings emotional balance to the practitioner. It also helps regulate temperature, allowing the prana to flow freely within the body. It is beneficial during the summer or hot days, controlling the body’s thirst and hunger response.
Sheetkari is performed by holding the teeth together, opening the lips like you’re smiling, pressing the tongue gently on the upper palate, and inhaling through the mouth in this position. Hold the breath for a few seconds, then slowly exhale through the nose.
People with Low BP, chronic constipation, or during the colder months should not practice this pranayama. People with sensitive teeth should either avoid it or practice it with caution.
- Sheetali: Also known as the “cooling breath”, it is performed by extending the tongue outside the mouth and rolling the sides of the tongue up as if making a tube. Inhale through the tongue, close the mouth after inhalation, hold the breath in for a few seconds, and exhale through the nose.
The benefits and contraindications for this pranayama are the same as those for Sheetkari.
- Bhastrika: Bhastrika is a relatively intense, heat-producing breathing technique that helps balance the various elements in the body. The air is inhaled and exhaled actively, slowly at first, eventually leading up to a rapid pace with controlled forceful inhalations and exhalations. This practice flushes out the toxins from the bloodstream, purifying the blood. It tones the digestive organs and clears up the respiratory tract. It is also highly beneficial for brain health, strengthening the nervous system. With prior guidance and preparation, it can be used during labour for easier childbirth. Because of its numerous benefits, it is an essential part of the pranayama routine at the Yoga Teacher Training Program in Rishikesh.
Bhastrika should be avoided in case of Low BP, Heart problems, Vertigo, Ulcers, and Hernia. However, with proper precautions, it can be practised at a slow, unstrained pace. It is strictly avoided during menstruation.
- Bhramari: Bhramari is also known as the “humming bee breath” because of the Makara sound emitted from the mouth that replicates the sound of a humming bee. Begin by closing the lips fully but keeping the teeth slightly apart. Raising the arms sideways with bent elbows, plug the ears with the index finger. Breathe in through the nose, and make a long and unforced humming sound as you exhale.
Bhramari is also a tranquilising pranayama, best known for its benefit of inducing restful sleep. The best time to practice this pranayama is before bed, but sitting upright. It relieves stress, anger, anxiety and restlessness. It also improves one’s voice.
- Murcha: The word mūrchā in Sanskrit can be translated as “to faint”, which is why it is also known as the Swooning Breath that allows the practitioner to reach a heightened state of awareness, experiencing the self and the universe as one. This pranayama is performed only with kumbhaka and bandha.
To practice this, begin by taking a long inhale into the stomach. Hold your breath inside (antar kumbhaka) and apply the chin lock (jalandarbandha). Retain the breath inside until a feeling of fainting is experienced. Exhale out slowly, in control.
Murcha pranayama improves mental health, lowers blood pressure, and increases mental focus. However, new practitioners should not begin with this and only practice under guidance of an experienced Guru, as if it is done wrong it may be fatal.
- Plavini: Also known as the “floating breath”, this is the last traditional pranayama of Hatha Yoga. It creates buoyancy and stability in the body and mind, drawing the senses inward for further spiritual ascension.
The steps to do this pranayama – You can either inhale from both the nostrils or from mouth using kaki mudra which is making an O shape with the lips and gulp the air in. This is a very advanced practise only to be done if your guru or teacher feels you are ready
Including these traditional pranayama techniques in your yoga sadhana will give you holistic wellness and prepare you for further spiritual growth. It is suggested that the practice be done under guidance, especially if you are a beginner. Yoga Teacher Training Program in India can help you learn and teach Pranayama safely and effectively.
