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