Pranayama...Easy Breathing Exercise!!
Pranayama
Pranayama is an exact science. Breath is external manifestation of Prana, the vital force. By exercising control over this breathing you can control the subtle Prana inside. Control of Prana means control of mind. The process by which the Prana is controlled by regulation of external breath, is termed Pranayama.The chief aim of Pranayama is to unite the Prana with the Apana and take the united Pranapana slowly towards the head. The effect or fruit of Pranayama is awakening of the sleeping Kundalini.
The Meditation Room
Have a separate meditation room under lock and key. Never allow anyone to enter the room. Keep it sacred. If you cannot afford to have a special room for contemplative
purposes and for practising Pranayama, have a place in the corner of a quiet room, set apart for this purpose.
The Five Essentials
Five things are necessary for practising Pranayama. First a good place; second, a suitable time; third, moderate, substantial, light and nutritious food; fourth, patient and persistent practice with zeal, ease and earnestness and lastly the purification of Nadis (Nadi- Suddhi).
Deep Breathing Exercise
Each deep breathing consists of a very full inhalation, through the nose and a deep, steady exhalation also, through the nose.
Inhale slowly as much as you can do. Exhale slowly as much as you can do. During inhalation, observe the following rules:
1. Stand up. Place the hands on the hips, the elbows will be out and not forced backward. Stand at ease.
2. Lengthen the chest straight upwards. Press the hip bones with the hands in downward direction. A vacuum will be formed by this act and the air will rush in of its own accord.
3. Keep the nostrils wide open. Do not use the nose as a suction pump. It should serve as a passive passage for both the inhaled and the exhaled air. Do not make any sound when
you inhale and exhale. Remember that correct breathing is noiseless.
4. Stretch the whole upper part of the trunk.
5. Do not arch the upper chest into a cramped position. Keep the abdomen naturally relaxed.
6. Do not bend the head far backwards. Do not draw the abdomen inwards. Do not force the shoulders back. Lift the shoulders up.
During the exhalation observe the following rules carefully:
1. Allow the ribs and the whole upper part of the trunk to sink down gradually.
2. Draw the lower ribs and abdomen upwards—slowly.
3. Do not bend the body too much forward. Arching of the chest should be avoided. Keep the head, neck and trunk in a straight line. Contract the chest. Do not breathe the air out
through the mouth. Exhale very, very slowly without producing any noise.
4. Expiration simply takes place by relaxing the inspiratory muscles. The chest falls down by its own weight and expels the air out through the nose.
5. In the beginning, do not retain the breath after inhalation. When the process of inhalation is over begin exhalation at once. When you have sufficiently advanced in your practice, you can slowly retain the breath from five seconds to one minute according to your capacity.
6. When one round of three deep breathings is over, you can take a little rest, ‘Respiratory pause’—by taking a few normal breaths. Then start the second round. During the pause, stand still in a comfortable position with hands on hips. The number of rounds can be fixed according to the capacity of the practitioner. Do 3 or 4 rounds and
increase one round every week. Deep breathing is only a variety of Pranayama.
Pranayama is an exact science. Breath is external manifestation of Prana, the vital force. By exercising control over this breathing you can control the subtle Prana inside. Control of Prana means control of mind. The process by which the Prana is controlled by regulation of external breath, is termed Pranayama.The chief aim of Pranayama is to unite the Prana with the Apana and take the united Pranapana slowly towards the head. The effect or fruit of Pranayama is awakening of the sleeping Kundalini.
The Meditation Room
Have a separate meditation room under lock and key. Never allow anyone to enter the room. Keep it sacred. If you cannot afford to have a special room for contemplative
purposes and for practising Pranayama, have a place in the corner of a quiet room, set apart for this purpose.
The Five Essentials
Five things are necessary for practising Pranayama. First a good place; second, a suitable time; third, moderate, substantial, light and nutritious food; fourth, patient and persistent practice with zeal, ease and earnestness and lastly the purification of Nadis (Nadi- Suddhi).
Deep Breathing Exercise
Each deep breathing consists of a very full inhalation, through the nose and a deep, steady exhalation also, through the nose.
Inhale slowly as much as you can do. Exhale slowly as much as you can do. During inhalation, observe the following rules:
1. Stand up. Place the hands on the hips, the elbows will be out and not forced backward. Stand at ease.
2. Lengthen the chest straight upwards. Press the hip bones with the hands in downward direction. A vacuum will be formed by this act and the air will rush in of its own accord.
3. Keep the nostrils wide open. Do not use the nose as a suction pump. It should serve as a passive passage for both the inhaled and the exhaled air. Do not make any sound when
you inhale and exhale. Remember that correct breathing is noiseless.
4. Stretch the whole upper part of the trunk.
5. Do not arch the upper chest into a cramped position. Keep the abdomen naturally relaxed.
6. Do not bend the head far backwards. Do not draw the abdomen inwards. Do not force the shoulders back. Lift the shoulders up.
During the exhalation observe the following rules carefully:
1. Allow the ribs and the whole upper part of the trunk to sink down gradually.
2. Draw the lower ribs and abdomen upwards—slowly.
3. Do not bend the body too much forward. Arching of the chest should be avoided. Keep the head, neck and trunk in a straight line. Contract the chest. Do not breathe the air out
through the mouth. Exhale very, very slowly without producing any noise.
4. Expiration simply takes place by relaxing the inspiratory muscles. The chest falls down by its own weight and expels the air out through the nose.
5. In the beginning, do not retain the breath after inhalation. When the process of inhalation is over begin exhalation at once. When you have sufficiently advanced in your practice, you can slowly retain the breath from five seconds to one minute according to your capacity.
6. When one round of three deep breathings is over, you can take a little rest, ‘Respiratory pause’—by taking a few normal breaths. Then start the second round. During the pause, stand still in a comfortable position with hands on hips. The number of rounds can be fixed according to the capacity of the practitioner. Do 3 or 4 rounds and
increase one round every week. Deep breathing is only a variety of Pranayama.
