The Importance of Pranayama in Yoga: Pranayama Therapy Course Online
Pranayama
Therapy Course Onlinemes from the asana practices. The practice becomes therapeutic once breathwork and meditation become a part of physical asana practices.
What Is Pranayama Breathing And Where Does It Come From?
“Pranayama” comes from Sanskrit and can be translated to ‘breath’, a.k.a. ‘Prana’ and ‘control’, aka ‘ayama’. Put together, Pranayama can be translated to ‘control of breath or breath work’. It is a simple yet deeply therapeutic science to control the breath and channelize it through the body through various breathing techniques.
The history of Pranayama is as old as yoga and meditation, i.e., around 5000 years ago. The mention of prana can be traced to the ancient texts, including the Yoga Sutras from this time itself.
The Stages of Pranayama
During a Pranayama Course Online or at a Yoga Alliance Approved Teacher Training in Rishikesh, you get to explore the main stages and types of Pranayama. There are three main stages of any pranayama practice and these stages are as follows:
● Stage 1: Purak (the practice of inhalation through both nostrils)
● Stage 2: Kumbhak (the retention of breath)
● Stage 3: Rechak (the practice of exhalation)
Major Types Of Pranayama Breathing
Any reputed pranayama therapy course online covers the eight major types of Pranayama breathing techniques that can be practiced independently as well along with the asana.
1. The Dirga Pranayama, a.k.a., 'Three Part Breath'
When you actively breathe into the three parts of the torso, you are practicing Dirga Pranayama. Through this technique, you get to practice how to fill up your lungs with the breath.
How to Perform?
● Lay on your back in a comfortable position on a yoga mat. Focus on your belly and breathe into it. Observe it expand as you fill it with the breath.
● When it is full, draw further breath to fill up the rib cage and then the chest.
● Hold the breath for a couple of seconds before slowly releasing it from the chest, rib cage and eventually the belly.
● Repeat the cycle for 10-20 breaths.
2. The Nadi Shodhana Pranayama, a.k.a., 'Alternate Nostril Breathing'
One of the most popular pranayamas taught during any yoga program or pranayama course online is the Nadi Shodhana Pranayama, also known as the ‘alternate nostril breathing’ technique. The practice of this technique focuses on balancing the doshas of the body and synchronizing the mind, body, and spirit.
How to Perform?
● Sit in a cross-legged position on the mat and place your left hand on the left knee. Exhale and use your right palm to close your right nostril. Take a deep breath inward through the left nostril.
● Close the left nostril with the other fingers and exhale the breath from the right nostril completely.
● Repeat the cycle 10-20 times.
This is an amazing pranayama to purify and revive the energy channels of the body resulting in reduced stress and anxiety, and increased focus.
3. The Shitali Pranayama, a.k.a, the 'Cooling Breath'
This is a recommended technique to reduce anxiety and also to beat the internal heat of the body and mind.
How to Perform?
● Sit in a cross-legged position. Exhale and inhale a few times.
● Next, roll your tongue into an ‘O’ shape, pulling it out through your lips.
● Inhale through the mouth and lock the chin to hold the breath inside.
● Exhale through the nostrils.
● Repeat this for 18-12 cycles.
4. The Kapalabhati Pranayama, a.k.a., 'Skull Shining Breath' & 'Breath Of Fire'
A tad opposite of the Shitali Pranayama, Kapalbhati is used to warm up the body and is a common practice during Kundalini Yoga. It helps strengthen the lungs, diaphragm, and the muscles in the abdomen.
How to Perform?
● Sit and rest your hand on both your knees. Focus on your belly and inhale through both the nostrils.
● Exhale with a force while feeling the belly almost touching the back. Press it with your hands a bit to aid the exhalation.
● Inhale.
● Repeat this for 70-75 cycles.
5. The Ujjayi Pranayama, a.k.a., the 'Ocean Breath'
Reduce anxiety and stress, calm your mind with this pranayama technique.
How to perform?
● Sit in a comfortable position and exhale and inhale a few times through the mouth.
● Limit the back of your throat and close your mouth. You will feel like you are producing ocean wanes.
● Continue to inhale and exhale through the nose keeping the throat constricted.
6. The Bhramari Pranayama, a.k.a., the Humming Bee Breath
Ideal for calming the body and mind and for increasing focus, find a comfortable position to practice this.
How to perform?
● Close your ears and eyes using your fingers and thumbs. Inhale
● Now exhale slowly while making a buzzing sound like that of a bee.
● Repeat this cycle 20-30 times.
7. The Bhastrika Pranayama, a.k.a, Bellows Breath
The breath of fire, as it is called, is great for easing anxiety. To some, it is also known to help with PTSD.
How to perform?
● Sit in lotus position.
● Close your eyes and inhale deeply.
● Now exhale using your nostrils during your diaphragm.
● Inhale and exhale forcibly for 10 times and gradually increase the frequency.
● Inhale deeply and slowly exhale.
● Rest a bit before repeat the entire cycle again.
8. The Viloma Pranayama, a.k.a., Against the Wave
Ideal for achieving complete mind-body relaxation and can be performed with two variations.
How to perform?
● Lie down.
● Inhale, count to 3 and pause for 2 seconds.
● Continue to inhale until the lungs are full.
● Exhale slowly.
● Repeat for 3-5 minutes.
It is important to note that pranayama technique can be harmful if not practiced or learnt under the guidance of an expert first. This is especially true for those with cardiac issues. Hence, if you are practicing these for the first time, sign up for a pranayama course online or enroll in a yoga teacher training program such as a Yoga Alliance certified yoga teacher training in Rishikesh, Mysore, Kerala, Goa, Thailand, Nepal, or Bali.
Comments
Post a Comment