Pranayama is the fourth limb of Ashtanga Yoga and refers to techniques for controlling the life force energy (prana) through breath control. There are various types of pranayama that have benefits like improving lung capacity, balancing the nervous system, and regulating energy flow through the body. Regular practice of pranayama can improve overall health and well-being while also preparing one for deeper states of meditation and concentration. Pranayama should be practiced with discipline and under the guidance of a qualified teacher to avoid potential complications.
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Fourth step of Ashtanga Yoga
Compound word – “prana” + “ayama”
Prana = pra (prefix) + an (to breathe, to live)
“prana” is life‐force, the cosmic vital energy
“ayama” means to stretch, expand, control
Pranayama is to expand and control prana
Breath is a gross manifestation of prana, usually
equated with prana
In ancient time, to increase longevity, our sages formulate
some technique to achieve highest goal of life i.e.
renunciation
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4. Breathing techniques help control prana in different ways.
This strengthens the lungs and balances the nervous
system, preparing the body to hold the breath [retention].
Practicing pranayama on a regular basis regulates energy
flow to the 72 thousand nadis [channels through which
consciousness flows] in our body, helping us improve our
wellbeing.
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5. Diaphragm separates the thoracic area from the
abdominal area
When diaphragm moves down, chest and ribcage expand,
bringing in air into the lungs
When diaphragm returns to the resting position, air
expelled from lungs
Three phases of breathing: diaphragmatic, thoracic,
clavicular
Diaphragmatic breathing most efficient ‐ infants use it
naturally
Yogic, complete breath exercises all three areas of lungs
Compression of abdominal muscles can empty the lungs
further
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6. Pooraka: Breathe in - Inhalation
Rechaka: Breathe out – Exhalation
Kumbhaka: Hold the air inside the body
Bahya Kumbhaka(Shunyaka): This is opposite Kumbhaka. Air
is exhaled and held at that condition.
Prana: Oxygen in general is called Prana. However based on
purpose and area in the body, they are called by 5 different
names (Maha Prana)
Prana: From throat to heart
Apana: Umblical (Naabhi) to toes
Vyana: Energy in entire body and its cells.
Udana: Throat upwards
Samana: In between heart and Umblical (Naabhi)
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11. Method
BENEFITS : This is also seasonal pranayama
by doing this body temperature rises during the winter
season this is to be done and,
whenever we are suffering from cold it is to be practiced.
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12. Method
Benefit
Cures thyroid related problem like snoring.
Improves sound quality. Hence very useful for singers and
stage performers.
Cures sinus related diseases.
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14. Method
Benefits
Cools the body
Cures acidity and hypertension
Relieves indigestion and disorders of the bile
Improves health of eyes and skin
Cures tonsillitis.
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15. Method
Benefit
Cures sinus related diseases like cold, cough, asthma etc.
Cures throat related diseases like Thyroid and Tonsils
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16. Method
Benefit
With the practice of this Pranayama the mind becomes
steady.
It is beneficial in conditions like mental tension, agitation,
high blood pressure, heart disease etc. It is also useful for
meditation. 16
17. Murcha Pranayama
Method
Benefit
It make the mind inactive or senseless, so it cut off the
mind from outer world and helps the practitioner to perform
meditation.
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19. Doesn’t require any special equipment
Can be integrated into daily life
Can be done by most patients
Can be done in healthy person
Can be teach in shorter time
Can be used with other practices
Cost effective
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21. Pranayama practice increases life.
Ex.
Breathing system/min life span
Dog 30-34 times 12-15 yrs
Horse 24-26 times 20-30 yrs
Human 12-18 time 80-100 yrs
Snake 8-10 time 120-150 yrs
Tortoise 4–6 times 300 -500 yrs
Provide relaxation to body and mind
Improves:-
Blood Circulation, Concentration, Digestion, Lungs capacity and
Energy levels
Beneficial in prevention and management of :-
Blood pressure, Stress, Anxiety, Stomach disorders, Hyperacidity
Depression, Heart problems, Cancer and so many health issues.
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22. Art of living – Sudarshan kriya
Vipasana – awareness to breathing
Patanjali ( Baba Ramdev ) – different technique of kapal
bhati and Anulom Vilom, Udgeeth pranayama
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23. Method
Benefit
With the practice of this Pranayama the mind becomes
steady, relieves tension and improves concentration power.
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25. Pranayama is a technique or process for stilling of
mind.
By performing pranayama, one can achieve healthy
body and mind.
By increases Prana ( Vital force ) one can enjoy a
healthy life ( if seen in present context) and can lead a
path for higher level of renunciation.
Some rules are there, for performing which should be
followed like observance of Yama and Niyama etc.
It can be followed as therapeutic procedures in some
conditions. 25
26. Hath yogpardipika, Tripathi Harihar Prasad, Chaukhamba
Parkashan,Varanasi
Gherand Samhita, Sharma Raghwa Raghuvendra, Chaukhamba
Sanskrit Partisthan, Delhi
Light on the yoga sutras of patanjali, B.K.S.Iyengar, Harper
Collins Publishers limited, London
Light on Pranayama, B.K.S. Iyengar, Harper Collins Publishers
limited, London
Paranayama, Vivekananda kendra prakashan trust, Chennai 26