Anulom Vilom, Sheetali And Bhramari Pranayama In English

 Part-7

Hello friends, in today's post, we will know about some of the initial yoga postures, its rules and benefits. So let's start ...

 

 5  PRĀNĀYĀMA                       

NAḌĪŚODHANA or ANULOMA VILOMA PRĀNĀYĀMA (Alternate Nostril Breathing)

The main characteristic feature of this prānāyāma is alternate breathing through the left and right nostrils without or with retention of breath (kumbhaka).

Sthiti: Any meditative posture.

Technique

• Sit in any meditative posture.
• Keep the spine and head straight with eyes closed.
• Relax the body with few deep breaths.
• Keep the left palm on the left knee in Jnāna mudra and the right palm should be in Nāsāgra mudra.
• Place the ring and small fingers on the left nostril and fold the middle and index finger. Place the right thumb on the right nostril.
• Open the left nostril, breathe in from the left nostril, close the left nostril with the small and ring fingers and release the thumb from the right nostril; exhale through the right nostril.
• Next, inhale through the right nostril. At the end of inhalation, close the right nostril, open the left nostril and exhale through it.
• This completes one round of the Nādiśodhana or Anuloma Viloma Prāṇā yāma
• Repeat for another 4 rounds.

Ratio and timing

• For beginners, the duration of inhalation and exhalation should be equal.
• Gradually make the ratio 1:2, inhalation: exhalation respectively.

Breathing

• Breath should be slow, steady and controlled. It should not be forced or restricted in anyway.

Benefits

• The main purpose of this prāṇāyāma is to purify the principle channels of carrying energy called nadis, thus it nourishes the whole body.
• Induces tranquillity and helps to improve concentration.
• Increases vitality and lowers the level of stress and anxiety.
• It alleviates cough disorders.

ŚĪTALĪ PRĀṆĀYĀMA 

Śītalī means cooling. It also means calm and passionless. As the name indicates this prāṇāyāma cools the mind-body. It is specially designed to reduce the body temperature. Practice of this prāṇāyāma brings harmony in the body system and calms the mind.

Technique

 Sheetali Pranayam 

• Sit in Padmāsana or any other comfortable sitting posture.
• Place the hand on the knees in Jñānamudrā or anjalimudrā.
• Roll the tongue from the sides to shape it as a tube
• Inhale through this tube shaped tongue, fill the lungs with air to their maximum capacity, take the tongue inside the mouth and close the mouth.
• Then slowly exhale through both the nostrils.
• This is one round of Śītalī prāṇāyāma.
• Repeat it 4 more times.

Benefits

• Śītalī prāṇāyāma purifies blood. 
• It has cooling effect on body and mind.
• It is beneficial for persons suffering from high blood pressure.
• It satisfies thirst and appeases hunger.
• It relieves indigestion and disorders caused by bile (pitta)
• It destroys the disorders of gulma (chronic dyspepsia) and spleen or other related diseases (H.P 2/58).
• It is beneficial for skin and eyes.

A word of caution

• Those who are suffering from severe cold, cough or tonsillitis should not do this Pranayama.

BHRĀMARĪ PRĀṆĀYĀMA (BHRĀMARĪ RECAKA)

Bhrāmarī is derived from bhramara which means black bee. During the practice of this prāṇāyāma, the sound produced resembles the buzzing of a black bee, hence the name.

Sthiti: Any meditative posture.

Techniques:

Type- I

Bhramri Pranayama 

• Sit in any meditative posture with eyes closed.
• Inhale deeply through the nose.
• Exhale slowly in a controlled manner while making a deep, steady humming sound such as that of black bee. This is one round of Bhrāmarī.
• Repeat for 4 more rounds.
• This is simple version of Bhrāmarī Pranayama.

Type-II

• Sit in any meditative posture with eyes closed.
• Inhale deeply through the nose.
• Close the eyes with index fingers, place the middle finger side of nose, don't close it, mouth with ring and small fingers, ears from respective thumbs as shown in the figure. This is also called Śanmukhi Mudrā.
• Exhale slowly in a controlled manner while making a deep, steady humming sound such as that of black bee. This is one round of Bhrāmarī.
• Repeat it for 4 more rounds.

Benefits

• The practice of Bhrāmarī relives stress and helps in alleviating anxiety, anger and hyperactivity.
• The resonance effect of humming sound creates a soothing effect on the nervous system and mind.
• It is a great tranquiliser, found good in the management of stress related disorders.
• It is a useful preparatory prānāyāma for concentration and meditation.

A word of caution

• Please avoid this practice in case of nose and ear infections.

Part- 8 : Click Here

Dhyāna, Sankalpa In English

 

I hope you have liked and understood all the information we have given in this post today. So keep learning and wait for the next post which will help you learn something new.

  Thank you so much for reading. And take care of yourself and your family.