Month: April 2012

Bhramari kumbhaka Pranayama

At night when there is complete silence, do puraka, clsoe the ears, hold breath comfortably (kumbhaka) and hear the word or music (naad), which echoes within. Concentrate mind on that music, whatever words come up, try to concentrate in their rhythm whole-heartedly. The words of the music keep changing slowly. Sometimes music of a cricket, and sometimes that of a bumblebee, bell, drum, clouds etc is experienced. After a regular practice, the music can be heard by keeping the ears open also and the sadhaka’s mind remains in it by itself.

Bhastrika Pranayama

Sit in Padm Asana, breathe in and out for ten to fifteen times, in quick successions from both the nostrils like the bellows of a blacksmith, and take a long breath and hold it comfortably. Then exhale and do the same again. This way it should be done three times. This Pranayama awakens the Kundalini and cures diseases caused by cough, bile and air. This Pranayama can be fully attained by a disciple who has reached a divine stage and who is deekshit (initiated) by the Guru, or only with the blessings of a Yogi Guru.

Surya bhed kumbhaka Pranayama

Breathe in by solar nadi (the right nostril) and hold in the air while doing Jalandhar bandha (a mudra), according to one’s capacity. By holding the breath for a longer period, the whole body will sweat. Imagine all pranas and upp-pranas accumulate in the abdominal area (navel) then do rechaka from the left nostril (lunar nadi). Breathe in through the right nostril again and exhale from the left nostril. Practice this Pranayama in this way several times. This Pranayama cures the problems of cold, cough and improves digestion and awakens the Kundalini.

Nadi Shudhi Pranayama

It is for cleansing of the nadis of body, which is of the utmost importance in Hatha Yoga, because only after cleansing nadis the prana can enter the central way, which awakens the Kundalini. This Pranayama has three parts namely –

 

  1. Puraka (breathing in)
  2. Kumbhaka (holding in)
  3. Rechaka (exhaling)

 

First the Puraka: Close right nostril with the thumb of right hand and breathe in from the left nostril.

 

Kumbhaka: Hold the breathe taken in puraka comfortably by closing the left nostril as well with the help of right finger and small finger of the right hand.

 

Rechaka: After holding the breath, exhale slowly through right nostril by removing the thumb from left nostril.

 

Now repeat the process by changing the nostril i.e., breathe in from the right nostril (puraka) do kumbhaka by holding the breath comfortably and do rechaka by breathing out slowly through the left nostril. In this way, repeat puraka, kumbhaka and rechaka from both the nostrils turn by turn.

 

The duration of kumbhaka should be four times of the puraka and that of the rechaka should be twice the time taken in puraka, which means that if four seconds are taken to breathe in then hold for 16 seconds and exhale in eight seconds (1:4:2).

 

But it should be done comfortably; there should be no anxiety. It is harmful to hold the breath beyond ones capacity. In the beginning six kumbhakas three from each nostril are sufficient. The time of kumbhaka increases gradually with proper practice of Pranayama. With this the nadi chakra is cleaned and the prana vayu (air) enters the face of the Sushumna Nadi comfortably. When the prana vayu enters the Sushumna, the mind stabilizes and attains the deepest state of meditation, called samadhi (super conscious state of mind).

Pranayama

Pranayama is main constituent of Yoga. This should be practiced with the guidance of an experienced Yogi Guru. It has many benefits such as it prolongs life, begets activeness in the body, strengthens heart and brain, concentrates mind, enhances tolerance and working capacity, delights conscience, brings sweetness in speech, purifies blood, improves digestion, awakens the Kundalini, balances the cough, air, bile and relieves of many diseases.

 

The main types of Pranayama and the methods of doing these are given here in brief. It is advised to be practiced under the supervision of the Guru to derive its optimum benefits. Pranayama should be practiced in a clean and calm environment. One should make a simple seat of a blanket, a small cushion or any clean and comfortable seat. Sit on it in one of the postures of Padam asana or Siddh asana, keeping the back upright, facing North or East and practice it.

 

There are 10 types of Pranayama which are explained here :-

  1. Nadi Shudhi Pranayama
  2. Surya bhed kumbhaka Pranayama
  3. Ujjayi Pranayama
  4. Sheetaly Pranayama
  5. Bhastrika Pranayama
  6. Bhramari kumbhaka Pranayama
  7. Murchha kumbhaka Pranayama
  8. Sheetkari Pranayama
  9. Plavini kumbhaka Pranayama
  10. Kewali Pranayama

Kapala Bhati

Kapala-Bhati is the last in the list of the Shat-karma i.e. the six processes of cleansing the Nadis. This practice holds a considerable spiritual value also. It is a breathing exercise but not a Pranayama in the strictest sense. There is no regular Kumbhaka in this practice. The exercise consists only of Rechaka and Puraka. A regular practice of it keeps the body fit and old age is delayed. Two distinct processes of Kapala-Bhati are in vogue. They are given as under :-

Process No. I :- ‘Slow Method’

Fill in the air through the left nostril and breathe it out through the right; then again taking through the right and breathe out through the left. This process should be continued for about five minutes in the beginning and then gradually increased. The breathing should be slow and gradual without holding of the air inside (i.e. without performing the Kumbhaka). In other words as soon as complete breathe has been taken in, the process of breathing out should begin.

Process No. II :- ‘Rapid-Method’

In this process the Rechaka (breathing out) and Puraka (breathing in) are rapidly don’t through both the nostrils simultaneously like the bellows of black-smith. However, Rechaka (exhalation) is the principal part of the exercise, while Puraka (inhalation) is only the supplementary.

A vigorous practice of Kapalabhati for few minutes will vibrate every tissue of the body. In Kapalabhati there is a play of abdominal muscles and diaphragm. They are suddenly and vigorously contracted, giving an inward push to the abdominal viscera. The diaphragm then recedes into the thoracic cavity which expels all the air from the lungs.

In normal respiration inhalation is active while the process of exhalation is passive. In Kapalabhati this is reversed. Rechaka and Puraka are performed in quick succession by a sudden and vigorous in-stroke of the abdominal muscles. This is instantly followed by a relaxation of these muscle. Rechaka occupies about twice the time of Puraka. The relaxation is passive act, while the contraction is a very active one. No time is allowed between these acts until a round is completed. In the beginning one should have ten to twelve expulsions in each round. Generally three rounds are performed at each sitting, a sitting being performed twice each day, morning and evening. As a rule ten expulsions may be added each week until about 40 expulsions can be done at each round.

Between successive rounds normal respiration is allowed to afford the needed rest. Those who feel themselves fit are permitted to double the usual number, but the minimum should be three rounds of three minutes each at a sitting.

Being a nervo-cleaning process as well, it is also practiced for awakening certain nervous centers which make the practice of Pranayama more efficient by quieting the respiratory centre. A few rounds of this practice should be performed daily before doing Pranayama. Five minutes is sufficient to induce a state of trance when one has fully developed the art of Kapalabhati.

The speed depends on one’s practice, and thoroughness should never be sacrificed for speed. Starting with one expulsion a second, it may be developed into two a second, which is a good rate for a normal person. It is possible to develop into a point when one can do 200 a minute, but to exceed this, renders the expiration so shallows that all efficiency is lost. The vigour of the expulsions must be constantly watched and never reduced for the sake of speed. Vigour, speed, measuring of a single round, the number to a sitting, the total amount done in a day, should be judiciously determined according to the capacity of an individual.

CONCLUSION :- In the end, it may be added as a word of caution for over enthusiastic sadhaka that the aim of shat-karma, i.e. the purification of the system, must always be kept in view. They are to be learnt from a highly qualified teacher whose instructions must be closely followed; and after learning, some of the practices may be included in the daily routine, while others to be done after some weeks or months and still others only when needed. One should try to know the preventive and curative effects of each practice so that it could be utilized to the best benefit of physical well-being. The proper, judicious knowledge and practice of the shat-karma can very safely be depended upon to eradicate all the diseases from this world making the human race happy and full of bliss.

Trataka

Gazing at a minute point with wink-less eyes till the tears appear is called Trataka. Its practice make one efficient in Shambhavi Mudra which shall be explained in the chapter of mudras. It is an excellent exercise of the eyes and improves their sight. The process is as follows :-

Make a black circle of one inch diameter on a wall at the height of 2.5 feet above the floor. Sit in front of it at the distance of about two feet and begin gazing at it with wink-less eyes and concentrated mind. After a few minutes, tears would appear. Shut the eyes for a brief rest. The process may be repeated two to three times. The daily practice of the Trataka would make it possible to look at the black spot for a pretty long time and with this the mental concentration and visual power would improve.