Pranayama is a powerful tool in the present modern age. It is extremely essential because technology has given rise to certain new types of physical ailments, such as nervousness, tension, stress, insomnia, different types of allergies and mental instability. Ten minutes of deep breathing exercise every day may do wonders in life.

‘Prana’ is the basic life force. Pranayama is derived from two Sanskrit words – Prana (life force) and Ayama (control). Therefore, in its broadest description, Prananyama would mean the regulation of flow of life force. It is the science of regulating and gaining control over the life force allowing its fuller manifestations to emerge.

 Prana flows through thousands of subtle energy channels called ‘nadis’ and energy centers called ‘chakras’. The quantity and quality of prana and the way it flows through the nadis and chakras determines one’s state of mind. Due to lack of knowledge and attention to one’s breath, the nadis and chakras in the average person may be partially or fully blocked leading to jerky and broken flow. As a result one experiences increased worries, fear, uncertainty, tensions, conflict and other negative qualities. Regular practice increases and enhances the quantity and quality of prana, clears blocked nadis and chakras, and results in the practitioner feeling energetic, enthusiastic and positive. Practiced correctly under the right supervision prananyama brings harmony between the body, mind and spirit, making one physically, mentally and spiritually strong.

Here are some common pranayamas that are beneficial.

Bhastrika Pranayama

Sit comfortably in any meditative posture. Sit erect. Keep the left hand on the left knee in Gyan Mudra. Fold the index and the middle fingers of the right hand to touch the palm. Close the right nostril with the right thumb. Exhale through the left nostril and immediately inhale forcefully. Quickly open the right nostril by closing the left nostril and repeat the procedure. Keep repeating this pattern quickly gradually increasing the speed of inhalation and exhalation. Simultaneously contract and expand the abdominal muscles and slowly return to the initial speed.

Benefits

It is very good for the respiratory system including the diaphragm and the bronchial tubes.

It improves function of digestive organs.

It helps reducing excess fat in the abdominal region.

Kapalbhati Pranayama

Sit in Sukha Asana and take a deep breath. Practice rapid breathing with active and forceful exhalation and passive inhalation. Exhale the air by pushing the stomach inside and let the process of fresh air inhalation be done with least effort. Repeat this process of exhaling at the rate of 60 strokes per minute. At the end of one minute, stop the practice. The mind may experience a deep state of silence.

In the beginning it may not be possible to practice continuously at the rate of 60 strokes per minute. Therefore, one can start at the rate of 10 to 20 strokes per minute. With regular practice, one can increase the speed to 60-120 strokes per minute.

Benefits

Kapalbhati Pranayama can cure abdominal related diseases.

Brain cells are invigorated. It brings brightness to the face with regular practice. It balances and strengthens the nervous system. It removes the drowsiness from the body.

It provides a nice massage to all the abdominal organs. It cleanses the lungs and also the entire respiratory tract. It improves digestion.

Surya Anuloma Viloma Pranayama

Adopt Nasika mudra with your right hand. Close the left nostril with the little and ring fingers of Nasika Mudra. Keep the left nostril closed all the time during the practice. One cycle of inhalation and exhalation forms one round. Practice nine rounds.

Chandra Anuloma Viloma Pranayama

Adopt Nasika Mudra with your right hand. Close the right nostril with the tip of the thumb. Inhale and exhale slowly through the left nostril only. Keep the right nostril closed all the time during the practice. One cycle of inhalation and exhalation forms one round. Practice nine rounds.

Time taken for exhalation should be longer than inhalation. One may practice this Pranayama 27 rounds before breakfast, lunch, dinner and before sleep.

Benefits

These Pranayamas help in clearing the nasal passages. With regular practice, flow of breath through each of the nostrils becomes smooth and slow.

Surya Anuloma Pranayama helps in reducing weight and Chandra Anuloma Viloma Pranayama help in increasing weight.

Bhramari

Sit comfortably in any meditative posture. Inhale slowly and deeply. Let the inhalation caress the throat area. Then gently plug the ears with the respective index fingers and closed eyes. Exhale slowly producing a low pitched sound resembling the humming of a female bee. Feel and enjoy the sound and vibrations produced during these breathing techniques. This is one round, repeat nine rounds.

Benefits

Bramari pranayama can cure all diseases related to nervous system

Promotes a clear voice and is recommended for singers. Cultures the voice and increases melody.

It is beneficial for pregnant women and in labor preparation.

It relieves stress and cerebral tension. It reduces anger, anxiety, insomnia and blood pressure.

SHEETALI /SITKARI
AND SADANTA

Sit comfortably in  any meditative posture. Sit erect. Keep both palms on the knees in Gyan Mudra. Draw out the tongue. Roll it up from the sides to form a tube like opening. Slowly suck the air through it and fill the lungs completely. After full inhalation withdraw the tongue and close the mouth. Hold the breath for some time and then slowly exhale through the nose. Repeat nine rounds.

In Sitkari pranayama fold the tip of the tongue inwards horizontally. The folded tongue slightly come out between the two rows of teeth and provides a narrow opening on both sides. Slowly suck the air in through the two sides of the tongue. Feel the cool stream of air. Exhale through both nostrils.

Sadanta–Place the palms resting on the thighs. Let the upper set of teeth touch the lower set of teeth. Keep the tip of the tongue just behind the teeth. Inhale through the crevices of the teeth and feel the cool air moving slowly and continuously into the mouth and passing down the throat into the lungs. The warm air is exhaled out slowly through both the nostrils. Feel the warmth of exhaled air. This completes one round of Sadanta. Repeat nine rounds.

Benefits

Good for liver, spleen, and is a good blood purifier. They induce muscular relaxation. Cool the nervous system Benefits of Pranayma are many.

On the physical level it cures our psychosomatic diseases– non-infectious physical diseases.

On the mental level it improves powers of memory, concentration, logical thinking and creativity.

On the behavioral level it cures bad habits and addictions.

On the spiritual level, it is a process of self purification.