Pranayama breathing excercize
Transcript of Pranayama breathing excercize
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Dr.S.JeyanthiDr.S.JeyanthiSiddha Physician, Wellness Consultant &Yoga Advocate
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Things that really
matter in life seldomannounces its value. One
such vital aspect of our
existence is our breath.We take it for granted,
forgetting that our
breathing is inseparable
from Prana.
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PRANAYAMA DEEP BREATHING
WHEN ONE IS RELAXED HAPPENS
SECONDARY TO
MUSCULAR
EXERCISE, ORDONE
CONSCIOUSLY TO
OVERCOME
FATIGUE
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PRANAYAMA DEEP BREATHING
AIMS AT CREATING PSYCHO-
PHYSIOLOGICAL
HARMONY
PROVIDING
MORE
OXYGEN,RIDDING
THE BODY OFACCUMULATED
CO2
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PRANAYAMA DEEP BREATHING
BREATHING
RATESLOW
FAST WHEN
SECONDARY TO
EXERCISE &
MODERATEDURING
CONSCIOUS
BREATHING
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PRANAYAMA DEEP BREATHING
HEART
RATE & BPREDUCED INCREASED
AFTER
EXERCISE &
AFTER
CONSCIOUS
BREATHING
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PRANAYAMA DEEP BREATHING
PHASES INHALATION,
RETENTION,
INHALATION,
EXHALATIONEXHALATION ONLY
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PRANAYAMA DEEP BREATHING
PROLONGED
EXHALATION
Yes No
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The first &
foremost effect ofregular practice of
Prana ama is atremendous boost
in the levels of ourenergy & a sense
of wellbeing.
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Getting up everyday
just 30 minutes before
space for the regular
practice of the following,
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The cleansing & stimulating
Kapalbhati or BastrikaThe balancing & energizing Nadi
Shuddhi Pranayama
T e ca m ng re uvenat ng U ay or
Bhramari
Prana MudraTrataka
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Sit in any comfortable meditationposture
Close the eyes and relax the whole
body
HOW TO DO KAPALBHATI
Inhale deeply through both the
nostrils
Exhale with a forceful contractionof the abdominal muscles
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The next inhalation takes place passively
by allowing the abdominal muscles
to expand
Inhalation should not involve any effort
HOW TO DO KAPALBHATI
At the end of 10 rapid breaths,
experience kevala kumbaka
(automatic retention )This is one round
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HOW TO DO BASTRIKA
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Sit in any comfortable meditationposture
Close the eyes and relax the whole body
Kee the head and s ine strai ht
HOW TO DO BASTRIKA
Close the right nostril with the thumb
take a deep breath in and breathe out
forcefully through the left nostril,
without straining
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Immediately afterwards breathe in with thesame force
Do not expand the chest or raise the
shoulders
HOW TO DO BASTRIKA
The body should not jerk
During inhalation the diaphragm descends
and the abdomen moves outwardDuring exhalation the diaphragm moves
upward and the abdomen moves inwards
Continue in this manner for 10 breaths
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After 10 respirations, breathe in through theleft nostril keeping the right nostril
closed
( Close both the nostrils and perform
HOW TO DO BASTRIKA
Jalandara bandha & Moola bandha
during internal breath retention )
Exhale slowly through the left nostrilClose the left nostril and breathe in and out
forcefully 10 times through the right
nostril www.herbalhealing.in
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(Close both the nostrils and performJalandara and Moola bandha during
internal breath retention )
Exhale slowly through the right nostril
HOW TO DO BASTRIKA
Open both nostrils and breath in and out
forcefully through both the nostrils,10
timesInhale slowly and deeply through both
nostrils
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( Close both the nostrils andperform Jalandara and Moola
bandha during internal breath
HOW TO DO BASTRIKA
Exhale slowly through both the
nostrilsThis forms one complete round.
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THE SCIENCE BEHIND
KAPALBHATI&
BASTRIKA
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These cleansing breaths promote
active exhalations, encouraging
better removal of carbon dioxide
from the lun s.
THE SCIENCE BEHIND KAPALBHATI & BASTRIKA
Both involve Kevala Kumbaka- the
automatic cessation of breath
due to carbon dioxide debt and
build up of oxygen in the
respiratory system and blood.
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The breathing gradually becomes
normal as the carbondioxide
builds up in the system.
They dispel lethargy and
THE SCIENCE BEHIND KAPALBHATI & BASTRIKA
drowsiness,like an instant cup
of tea.
Invigorates the brain cells,
improving memory &
comprehension.www.herbalhealing.in
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Increases the heart rate, thepumping of blood throughout
the bod .
THE SCIENCE BEHIND KAPALBHATI & BASTRIKA
Increases metabolism, hence
beneficial in Diabetes &
Obesity.
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The increased breathing rate causes
slight increase in the Sympathetictone, followed by Para -
Sympathetic predominance
THE SCIENCE BEHIND KAPALBHATI & BASTRIKA
(automatic cessation of breath).
The result is the balance betweenSympathetic & Parasympathetic,
bringing about a feeling of
relaxation.
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Should not be practiced by those sufferingfrom
Heart Disease
H ertension
WHO SHOULD NOT DO
KAPALBHATI & BASTRIKA
Vertigo
Hernia
Gastric ulcerEpilepsy
Stroke
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HOW TO DO NADI SHUDDHI PRANAYAMA
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Sit in any comfortable posture
Keep the head and spine straightRelax the whole body and keep
the eyes closed
Adopt nasagra mudra with the
HOW TO DONADI SHUDDHI PRANAYAMA
hand on the knee in chin mudra
Note - if this is not comfortable use the right thumb & index
finger Close the right nostril with the thumb
Breathe in through the left nostril
Close the left nostril with the right finger
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Release the pressure of the thumb
on the rightnostril and breathe
out through right nostril
Inhale through the right nostril
HOW TO DONADI SHUDDHI PRANAYAM
Open the left nostril and exhale through the left
nostril
Breathe in for a count of 5 and breathe out for a
count of 10
Continue extending the breath up to the count of 12:24
This is round one
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WHY SHOULD WE DO NADI
SHUDDHI PRANAYAMA
Because it balances the
Sympathetic & Parasympathetic
Nervous System
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WHO CAN BE BENEFITED BYNADI SHUDDHI PRANAYAMA
One and all
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WHO CAN BE BENEFITED BY
NADI SHUDDHI PRANAYAMA
DIABETES HYPERTENSION
NASAL ALLERGY BRONCHITIS
ACID PEPTIC DISORDER
AUTISM
OBSESSIVE COMPULSIVE DISORDER
ISCHEMIC HEART DISEASE
CANCER
GLAUCOMA
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Sit in any comfortable meditationposture
Close the eyes and relax the
HOW TO DO UJJAYI BREATHING
One can lightly touch the tip of
the tongue to the roof of the mouthKhechari Mudra.
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Take a deep breath in & try to feelthat the breath is being drawn in
through a small hole in the throat
HOW TO DO UJJAYI BREATHING
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Gently contract the glottis so that
a soft snoring like the
breathing of a sleeping baby is
produced in the throat
HOW TO DO UJJAYI BREATHING
If this is practiced correctly, there
will be a simultaneous
contraction of the abdomen,this happens by itself without
any effort beingmadewww.herbalhealing.in
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(Perform Jalandara and Moolabandha with internal retention )
The sound of the breath should
HOW TO DO UJJAYI BREATHING
be audible to the practitioner
and not to another person, until
they are sitting very close)
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Exhale slowly in a controlled
manner.
HOW TO DO UJJAYI BREATHING
This constitutes one round of
Ujjayi.
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THE SCIENCE BEHIND
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THE SCIENCE BEHIND UJJAYI BREATHING
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Ujjayi is a slowed down, controlled
inspiration & expirationThere is a shift in the Parasympathetic
dominance which is evidenced by the
THE SCIENCE BEHIND UJJAYI BREATHING
persons EEG during Ujjayi.
Ujjayi also enhances cerebral perfusion
or increased blood flow in the brainnecessary for active mental
processing.www.herbalhealing.in
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HOW TO DO BHRAMARI PRANAYAMA
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HOW TO DO BHRAMARI PRANAYAMA
Sit in nadanusandhana asana - Sit on arolled blanket with heels drawn up
to the buttocks (or in any other
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Place the feet flat on the floor with the
knees raised and the elbows resting
on the knees
Close the eyes and relax the whole
body
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HOW TO DO BHRAMARI PRANAYAMA
The lips should remain gently closedwith the teeth slightly separated
throughout the practice
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,tongue to upper palate
Plug the ears with the thumb, resting
the other four fingers on the head
Breath in through the nose
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HOW TO DO BHRAMARI PRANAYAMA
Exhale slowly in a controlled manner
while making a steady humming sound,
like that of a black bee .
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The humming sound should be smooth
and continuous for the duration of
the exhalationThis is one round
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HOW TO DO BHRAMARI PRANAYAMA
Before going to the next round, allow
the vibrations to settle down
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Humming should be done at least five
times, each at a different pitch, while
observing which sound vibrates the most
in the body, particularly the head region.
HOW TO DO BHRAMARI CHANTING
When the frequency of the sound
produced matches the natural frequency
of the body, one can feel the vibrations allthrough the body .Slowly the practice can
be increased to 5 or 10 minutes.
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BHRAMARI PRANAYAMA
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BHRAMARI PRANAYAMA
(with alternate position )
If any other meditation posture isassumed, raise the arms sideways and
bend the elbows, bringing the hands to
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Use index or middle finger to plug the
ears (OR )The flaps of the ears may be pressed
without inserting the fingers
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THE SCIENCE BEHIND BHRAMARI CHANTING
It is found that chanting produces
more T Cells (chief cells of the immune
,
immune systems that can withstand
stress better.
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THE SCIENCE BEHIND BHRAMARI CHANTING
During chanting the tongue
interacts with the hard palate (roof of
the mouth ). The hard palate has sound& vibration sensitive points that get
stimulated as the tongue touches them
the way our fingers interact with thekeyboard of a piano.
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THE SCIENCE BEHIND BHRAMARI CHANTING
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THE SCIENCE BEHIND BHRAMARI CHANTING
Anatomically, the Hypothalamus
lies in close proximity to the palate. The
sensitive points on the palate & this
affects the metabolism of the
Hypothalamus.
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THE SCIENCE BEHIND BHRAMARI CHANTING
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THE SCIENCE BEHIND BHRAMARI CHANTING
The hypothalamus is the place
where psychology gets to meet
.hypothalamic functions the entire
mind body complex is benefited.
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HOW TO DO PRANA MUDRA
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HOW TO DO PRANA MUDRA
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HOW TO DO PRANA MUDRA
Sit in any comfortable meditation
posture or in Sukasana with
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e an s n a rava
Bhairavi Mudra.
HOW TO DO PRANA MUDRA
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HOW TO DO PRANA MUDRA
Close the eyes and relax the
whole body, inhale and
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ex a e eep y, con rac ng
the abdominal muscles to
expel the maximum amountof air from the lungs.
HOW TO DO PRANA MUDRA
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HOW TO DO PRANA MUDRA
(With the breath held outside,
perform Moola Bandha )
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Retain the breath outside for as
long as is comfortable
HOW TO DO PRANA MUDRA
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HOW TO DO PRANA MUDRA
(Release moola bandha) Inhaleslowly & deeply expanding
the abdomen fully to draw as
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possible.
Simultaneously, raise the hands
until they are in front of the
navel.
HOW TO DO PRANA MUDRA
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HOW TO DO PRANA MUDRA
The hands should be open with
the fingers pointing toward
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eac o er u no ouc ng
the palm facing the trunk of
the body.
HOW TO DO PRANA MUDRA
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HOW TO DO PRANA MUDRA
The movement of the handsshould be coordinated with
the abdominal inhalation.
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Cont nue t e n a at on y
expanding the chest & raising
the hands until they aredirectly in front of the chest.
HOW TO DO PRANA MUDRA
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HOW TO DO PRANA MUDRA
Draw even more air into thelungs by slightly raising the
shoulders, raise the hands in
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coordination with the breath.
Retain the breath inside while
spreading the arm to the
sides.
HOW TO DO PRANA MUDRA
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HOW TO DO PRANA MUDRA
At the end of exhalation
(perform moola bandha ) , relax
the whole bod and breathnormally.
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HOW TO DO PRANA MUDRA
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HOW TO DO PRANA MUDRA
BENEFITS: Prana mudra is also
considered to be a pranayama
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practice which raises prana by
encouraging correct breathing.
HOW TO DO TRATAKA
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HOW TO DO TRATAKA
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HOW TO DO TRATAKA STAGE 1
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HOW TO DO TRATAKA STAGE 1
Sit in any meditative posture with
erect spineArrange a lighted candle, with the f
lame at the same height as the
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,meter
Try not to wink the eyelids during the
practiceLearn to ignore the irritation and
watering of the eyes
HOW TO DO TRATAKA STAGE 1
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HOW TO DO TRATAKA STAGE 1
Slowly look at the floor
Bottom of the candle standMiddle of the candle stand
Top of the candle stand
Bottom of the candle
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Middle of the candle
Slowly look at the flame
Gaze at the whole flame withouteffort
Just keep on gazing as long as
possible
HOW TO DO TRATAKA STAGE 1
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HOW TO DO TRATAKA STAGE 1
If there are any tears, let the tearsflow freely
Slowly close your eyes and do press-
release almin
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Relaxation of the eyes through
palming is mandatory to avoid
headacheAfter sufficient relaxation, gently
drop your hands
HOW TO DO TRATAKA STAGE 1
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HOW TO DO TRATAKA STAGE 1
Open your eyes with a few blinks,
look down at the floor
Do not look at the flame directl
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( EFFORTLESS GAZING AT THE WHOLE
FLAME FOR 30 TO 60 SECONDS )
HOW TO DO TRATAKA STAGE 2
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HOW TO DO TRATAKA STAGE 2
Slowly look at the floor
Bottom of the candle standMiddle of the candle stand
Top of the candle stand
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o om o e can e
Middle of the candle
Slowly bring your eye sight to the tip
of the wick of the candle
Focus your attention at this point
HOW TO DO TRATAKA STAGE 2
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HOW TO DO TRATAKA STAGE 2
Keep on gazing as long as possible
If there are any tears, let the tearsflow freely
Slowly close your eyes and do
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Apply a constant pressure around the
eyes, without touching the
eyeballSlowly breath in and breath out,
continue deep breathing
HOW TO DO TRATAKA STAGE 2
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HOW TO DO TRATAKA STAGE 2
After sufficient relaxation, gentlydrop your hands
Open your eyes with a few blinks,
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Do not look at the flame directly
(INTENSE GAZING AT THE TIP OF THE
WICK OF THE CANDLE FOR 30 TO 60SECONDS)
HOW TO DO TRATAKA STAGE 3
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HOW TO DO TRATAKA STAGE 3
Slowly look at the floor
Bottom of the candle stand
Middle of the candle stand
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Top of the candle stand
Bottom of the candle
Middle of the candleBring your attention to the flame
HOW TO DO TRATAKA STAGE 3
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HOW TO DO TRATAKA STAGE 3
Gradually widen your vision
Slowly defocus your attention from
the flame
Collect all the details of the flame
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the colour of the flame
Shape of the flame
Aura around the flame
Small light particles around the flame
HOW TO DO TRATAKA STAGE 3
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HOW TO DO TRATAKA STAGE 3
Expand your vision to the walls of
the roomCeiling of the room
Bring your vision out of the room
Visualize the beautiful sk
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Become one with the vast sky
Bring back your vision to ceiling of
the roomWalls of the room
Small light particles around the flame
HOW TO DO TRATAKA STAGE 3
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O O O S G 3
Aura around the flame
Gaze at the flame onlySlowly close your eyes and retain the
after image in your mind
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sua ze t e ame etween t e
eyebrows
When the image disappears, do
palming
This time we combine palming with
Bhramari
HOW TO DO TRATAKA STAGE 3
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inhale and do bhramari
inhale..bhramari
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..inhale..bhramari
inhale..bhramari
HOW TO DO TRATAKA STAGE 3
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Feel the silence and relax for a while
After sufficient relaxation, gentlydrop your hands
Gently massage the muscles around
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,ring fingers
Give a feather touch around the eyes
( DE- FOCUSSING, EXPANSION OFAWARENESS FOR 30 TO 60 SECONDS )
SCIENCE BEHIND THE TRATAKA
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SCIENCE BEHIND THE TRATAKA
Alpha waves are often seen in a
relaxed individual with eyes
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.rhythm is blocked when the eyes
are opened.
SCIENCE BEHIND THE TRATAKA
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SCIENCE BEHIND THE TRATAKA
During Trataka, alpha activity isincreased slightly & this increase
in alpha activity is an indication
of pleasant mood, less mental
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disturbance, absorptive, high
state of one pointedness with
no fluctuation of ideas in themind of the practitioners.
SCIENCE BEHIND THE TRATAKA
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SCIENCE BEHIND THE TRATAKA
Trataka benefits not only the eyes ,it
is also therapeutic in depression,
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, , ,problems, poor concentration and
memory.
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