Nuances Of Pranayamas
   Date :02-Feb-2025

Nuances Of Pranayamas
 
By DR BHUSHAN KUMAR UPADHYAYA :
 
O ne of the greatest gifts India has given to humanity is Yoga. Yoga has evolved over thousands of years. The word Yoga is generic, involving physical, respiratory, mental ,psychological and spiritual practices. According to Yoga statistics, about 300 million people practise Yoga. Yoga starts from the body and culminates into the refinement of consciousness. So it is as mystic as it is gross. The earlier texts like the Vedas, Upanishads and later Vedic literature have prominently mentioned the practices of Pranayama or breathing. The present framework of Ashtanga Yoga or Patanjal Yoga came into existence towards the first century AD.
 
The modern research in the field of Neuroscience has confirmed that breath has very deeper connections with our brain and nervous system. Through proper breath work we can change the brainwaves and our mood. Psychotherapy is also using different breathing exercises to reduce stress and anxiety. Swara Yoga is the branch of Yoga which is completely devoted to the study of breath. According to the theory of Swara Yoga, the left nostril breath is called Chandra channel which keeps the body cool. The right nostril breath is named Surya channel which generates heat in the body. When the breath flows through the Sushumna channel, both left and right nostril channels are harmonised and balanced.By manipulating our breath we can control the energy flow in the body.
 
Based upon the practices and their mention in the Yogic texts, there are sixteen types of Pranayamas.
1) Anuloma Viloma - This is a simple method of Pranayama involving alternate nostril breathing.It harmonises the energy in the body.
2) Nadi Shodhana - This type of Pranayama involves inhalation, pause and exhalation. It ensures better consumption of Prana or oxygen by the lungs .
3) Ujjayi - Inhalation is done through the nose and exhaled through the mouth producing a sound like water flow. It is useful for the throat.
4) Suryabhedana - Inhalation is done through the right nostril and exhaled through the left nostril. The practice increases heat in the body.
5) Chandra Bhedana - This practice involves breathing through the left nostril and breathing out through the right nostril. It lowers down body temperature.
6) Shitala - The mouth is kept open , the tongue is folded upward like a beak and inhalation is practised. It cools down the body.
7) Sitkari - With the mouth open, si sound is produced while exhaling. It relaxes the body.
8) Bhramari - After inhalation through the nose, exhalation is done with humming. The practice is very relaxing.
9) Kapalabhati - Forceful and rapid exhalation is practised through the nose. It is good for lungs and expulsions of carbon dioxide.
10) Bhastrika - Rapid and fast inhalation is practised through the nose. It increases energy flow in the body.
11) Agnisara - The stomach is expanded and contracted after exhalation. It is very useful for digestion.
12) Murchha - Breath is inhaled and retained with the chin lock. It slows down the nervous system and is very relaxing.
13) Plavini - Inhalation is done and the breath is retained. It increases lung capacity.
14) Udgitha - Inhalation is done and breath is exhaled with the utterance of OM. It relaxes the nervous system.
15) Bahya Kumbhaka - Exhalation is done and breath is retained outside. It is helpful in building lung resilience. 16) Antah Kumbhaka - Breath is retained after inhalation. The practice increases the retention capacity of lungs. Many of the above-mentioned types of Pranayamas are overlapping in practice and methods. It is always better to do Pranayamas under the guidance of some expert
 

Nuances Of Pranayamas 
(The writer is Former DG Police & CG, Homeguards, Maharashtra)