PRANAYAMA

PRANAYAMA
Prana is the vital force which is spread all over and can be perceived in all living and non living things. According to Upanishads, prana is the principle force of life and consciousness. Prana is subtler than air and it can be defined as the energy that prevails with in everything in the universe.
In the ancient texts prana is divided into five types of vital energy. They are prana, Apana, samana, Udana, Vyana. The stages of pranayamas are puraka, Rechaka, Kumbhaka, Antara Kumbaka and Bahya Kumbhaka.
TYPES OF PRANAYAMA
1. Sitali (Beak tongue pranayama)
2. Sithkari (Folded up tongue pranayama)
3. Bhramari (Beetle sounding pranayama)
4. Bhastrika pranayama
5. Kapalabhathi
6. Viloma pranayama
7. Anuloma pranayama
8. Pratiloma pranayama
9. Nadi sudhi pranayama
1. Sitali (Beak tongue pranayama)
Fold up the sides of the partially protruded tongue so as to form a long narrow tube resembling the beak of a bird. The passage is further narrowed by pressing the lips round the tongue. Inhale making a hissing noise and perceive the cooling effect of air as it passes through the tongue. Allow the breath to be stopped effortlessly, exhale through both nostrils. They allow the breath to be held comfortably before the next inhalation. Repeat the cycle.
2. Sithkari (Folded up tongue pranayama)
Sit in meditation posture with an erect spine. Exhale from both nostrils. Fold the tongue back wards and press the tip of the tongue by hard palate, leaving narrow openings on either side of the tongue. Inhale through these side openings making a hissing sound. Allow the breath to be stopped with ease, exhale slowly and continuously through both nostrils. Then allow the breath to stop with ease and release.
3. Bhramari (Beetle sounding pranayama)
Sit erect in padmasana. Breathe in through both nostrils in such a way that a fine sound like the one produced by a male bee is heard. Allow the breath to stop effortlessly. Slowly exhale while producing a sound from the mouth and nose like a female bee.
4. Bhastrika pranayama
Bhastrika means a bellows used in a furnace. Here the air is forcibly drawn in and out as in a black smith's bellows. Sit erect in vajrasana, breath in and out forcibly and voluntarily.
5. Kapalabhathi
Kapala means skull and bhati means light. Sit erect in vajrasana or padmasana now exhale out forcibly and voluntarily by pulling in the abdomen and immediately expand the abdomen muscles. Do not try to inhale; air will go inside automatically due to abdominal expansion. Again exhale forcibly as if a burst by sudden contraction of the abdomen. In the beginning practice slowly one stroke after another. Then try to do 60 strokes per minute. Improve it to 120 strokes per minute.
6. Viloma pranayama
Viloma means against the natural order of things. In this pranayama inhalation or exhalation is not one uninterrupted continuous process, but is interrupted by several pauses.
7. Anuloma pranayama
It means along with the natural order. In this pranayama, inhalation is done through both nostrils and exhalation alternately through either nostril.
8. Pratiloma pranayama
Prati means opposite. This type of pranayama is the converse of Anuloma. In it inhalation is alternate through either nostril and then exhalation is through both nostrils.
9. Nadi sudhi pranayama
Sit erect in padmasana, keep the spine erect. Stretch the arms and place then on the knees. Perform cin mudra by left hand. Fold the right hand from the elbow and place the right thumb on the right side and ring, little fingers on the left side of the nose, where as middle and index fingers folded. Close the right nostril by thumb and inhale slowly and deeply through the left nostril. After full inhalation close the left nostril and exhale slowly and steadily through right nostril employing the lungs completely after complete exhalation. Now start inhaling through right nostril slowly and deeply, while keeping the left nostril closed. After complete inhalation close the right nostril and start exhaling through the left nostril.