{"id":3254,"date":"2024-10-21T12:07:36","date_gmt":"2024-10-21T06:37:36","guid":{"rendered":"https:\/\/www.vinyasayogaashram.com\/blog\/?p=3254"},"modified":"2024-10-21T12:33:33","modified_gmt":"2024-10-21T07:03:33","slug":"pranayama-the-ashta-kumbhakas","status":"publish","type":"post","link":"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/","title":{"rendered":"Pranayama- the Ashta Kumbhakas"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3254\" class=\"elementor elementor-3254\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4753fe0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4753fe0\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-025c331\" data-id=\"025c331\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c13c9ab elementor-widget elementor-widget-text-editor\" data-id=\"c13c9ab\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Pranayama is the fourth limb of Ashtanga Yoga, which translates to the expansion of the dimension of breath (<em>Prana<\/em>&#8211; breath, <em>Ayama<\/em>-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.\u00a0\u00a0<\/p><p>There are various kinds of pranayamas, some more useful for physical health benefits like disease prevention and cure; others highly beneficial for <em>nadis <\/em>purification, eventually leading to the stillness of mind. Learn in detail about these at the <u><a href=\"https:\/\/www.vinyasayogaashram.com\/\">Yoga Teacher Training Programs in Rishikesh<\/a>.\u00a0<\/u><\/p><p>Pranayama differs from other breathing techniques as it is powerful enough to still the Chitta. The mind&#8217;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 <em>yamas, niyamas<\/em> and <em>asana<\/em> 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.\u00a0<\/p><p>Once this is mastered, the real pranayama begins when the breath is controlled through inhalation (<em>puraka<\/em>), exhalation (<em>rechaka<\/em>) and retention (<em>kumbhaka<\/em>), practised along with the three<em> bandhas<\/em> (locks)- <em>Mula bandha<\/em> (root lock), <em>Uddiyana bandha<\/em> (abdominal lock), and <em>Jalandhar bandha<\/em> (throat lock).\u00a0\u00a0<\/p><p><strong>Types of Pranayama<\/strong><\/p><p><em>Suryabhedanamujjayi sithkari shithali tatha<\/em><\/p><p><em>Bhastrika bhramari murccha plaviniti ashtakumbhakah<\/em><\/p><p>-Hatha Yoga Pradipika ii:44<\/p><p>While various kinds of pranayamas can be practiced daily, Hatha Yoga Pradipika mentions eight traditional ones, known as <em>\u201cAstha Kumbhakas\u201d.<\/em>\u00a0<\/p><ul><li><strong>Suryabhedi:<\/strong> Also known as the right nostril breathing or \u201csun-piercing breath\u201d, 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&#8217;s temperature.\u00a0<\/li><\/ul><p>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.\u00a0<\/p><p>It should be avoided or practised under guidance if someone suffers from High BP, Heart problems, or anxiety or has undergone a recent surgery.<\/p><ul><li><strong>Ujjayi:<\/strong> 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 <u><a href=\"https:\/\/www.vinyasayogaashram.com\/\">Yoga Teacher Training Course in India<\/a>.<\/u> 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.\u00a0<\/li><\/ul><p>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.\u00a0<\/p><ul><li><strong>Sheetkari:<\/strong> 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&#8217;s thirst and hunger response.\u00a0<\/li><\/ul><p>Sheetkari is performed by holding the teeth together, opening the lips like you\u2019re 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.\u00a0<\/p><p>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.<\/p><ul><li><strong>Sheetali:<\/strong> Also known as the \u201ccooling breath\u201d, 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.\u00a0<\/li><\/ul><p>The benefits and contraindications for this pranayama are the same as those for Sheetkari.\u00a0<\/p><ul><li><strong>Bhastrika:<\/strong> 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 <u>Yoga Teacher Training Program in Rishikesh.<\/u><\/li><\/ul><p>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.\u00a0<\/p><ul><li><strong>Bhramari:<\/strong> Bhramari is also known as the \u201chumming bee breath\u201d 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.\u00a0<\/li><\/ul><p>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\u2019s voice.\u00a0<\/p><ul><li><strong>Murcha:<\/strong> The word m\u016brch\u0101 in Sanskrit can be translated as \u201cto faint\u201d, 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.<\/li><\/ul><p>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.\u00a0<\/p><p>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.\u00a0<\/p><ul><li><strong>Plavini:<\/strong> Also known as the \u201cfloating breath\u201d, 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.\u00a0<\/li><\/ul><p>The steps to do this pranayama \u2013 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<\/p><p>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. <a href=\"https:\/\/www.vinyasayogaashram.com\/\"><u>Yoga Teacher Training Program in India<\/u><\/a> can help you learn and teach Pranayama safely and effectively.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1129503 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1129503\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bf8aaaf\" data-id=\"bf8aaaf\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-edd6d94 elementor-widget elementor-widget-wp-widget-recent-posts\" data-id=\"edd6d94\" data-element_type=\"widget\" data-widget_type=\"wp-widget-recent-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\n\t\t\n\t\t<h5>Recent Posts<\/h5>\n\t\t<ul>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/beginner-to-yogi-a-complete-guide-to-starting-your-yoga-journey\/\">Beginner to Yogi: A Complete Guide to Starting Your Yoga Journey<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/why-millions-are-turning-to-yoga-for-mental-health-inner-peace\/\">Why Millions Are Turning to Yoga for Mental Health &amp; Inner Peace<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/the-role-of-stillness-and-hold-in-hatha-yoga-discover-the-quiet-power-within\/\">The Role of Stillness and Hold in Hatha Yoga: Discover the Quiet Power Within<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/get-certified-as-a-yoga-instructor\/\">Get Certified as a Yoga Instructor<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/corporate-yoga-for-mental-health\/\">Corporate Yoga for Mental Health<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Pranayama is the fourth limb of Ashtanga Yoga, which translates to the expansion of the dimension of breath (Prana&#8211; 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.\u00a0\u00a0 There are various kinds of pranayamas, some [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3264,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[29],"tags":[],"class_list":["post-3254","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"yoast_head":"\n<title>Pranayama- the Ashta Kumbhakas<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pranayama- the Ashta Kumbhakas\" \/>\n<meta property=\"og:description\" content=\"Pranayama is the fourth limb of Ashtanga Yoga, which translates to the expansion of the dimension of breath (Prana&#8211; 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.\u00a0\u00a0 There are various kinds of pranayamas, some [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/\" \/>\n<meta property=\"og:site_name\" content=\"Learn Authentic Yoga, Asanas, &amp; Meditation\" \/>\n<meta property=\"article:published_time\" content=\"2024-10-21T06:37:36+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-21T07:03:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2024\/10\/Pranayama.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1282\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Pranayama- the Ashta Kumbhakas\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\/\/www.vinyasayogaashram.com\/blog\/#\/schema\/person\/4926e0a234a5f76182fe312b8cf00d66\"},\"headline\":\"Pranayama- the Ashta Kumbhakas\",\"datePublished\":\"2024-10-21T06:37:36+00:00\",\"dateModified\":\"2024-10-21T07:03:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/\"},\"wordCount\":1248,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.vinyasayogaashram.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2024\/10\/Pranayama.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/\",\"url\":\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/\",\"name\":\"Pranayama- the Ashta Kumbhakas\",\"isPartOf\":{\"@id\":\"https:\/\/www.vinyasayogaashram.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2024\/10\/Pranayama.jpg\",\"datePublished\":\"2024-10-21T06:37:36+00:00\",\"dateModified\":\"2024-10-21T07:03:33+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/#primaryimage\",\"url\":\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2024\/10\/Pranayama.jpg\",\"contentUrl\":\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2024\/10\/Pranayama.jpg\",\"width\":1920,\"height\":1282},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.vinyasayogaashram.com\/blog\/pranayama-the-ashta-kumbhakas\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.vinyasayogaashram.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Pranayama- the Ashta Kumbhakas\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.vinyasayogaashram.com\/blog\/#website\",\"url\":\"https:\/\/www.vinyasayogaashram.com\/blog\/\",\"name\":\"Learn Authentic Yoga, Asanas, &amp; 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