Hathayoga Pranayams
Narishodhan Pranayam
Channeling of one's mind and thoughts is one of the most
important benefits of Pranayam.
We know that thoughts are never steady and they
travel faster than light. Pranayam is an easy method to control one's mind. Daily
practice of pranayam awakens one's kundalini as well as chakras, and the
practitioner eventually attains the state of samadhi.
We
now begin with the eight Hathayoga pranayams. Suryabhedi pranayam is the first
of these.
Sit comfortably in cross-legged position, with eyes
closed. Make the pranayam mudra with your right hand and close your left
nostril with your little finger and ring finger. Exhale slowly from your right
nostril (called the `surya nadi' in yogic terminology); then inhale as deeply
as you can, with sound, with the same nostril.
Now do jalandhar bandh and mulbandh, (Jalandhar
Bandh - pressurize muscles of neck and bend chin forward, Mulbandh- rectum is
held upward) and press your stomach inside. Stay in this position as long as
possible, then release bandh and exhale very slowly through the left nostril
(called `chander nari' ). This is one round of Suryabhedi pranayam. Repeat 8 to
10 times. Beginners should do this pranayam without holding the breath.
Benefits: It is helpful in constipation, indigestion, loss of
appetite, heart diseases, low blood pressure, depression, cold & cough, and
asthma. It is also a good exercise for cold days. Yogis in cold Himalayan
region who practiced this pranayam saved themselves.
Caution: Do not practice it if you have
high blood pressure or acidity, because it increases heat in the body.
Ujjayi Pranayam
Sit
comfortably in cross-legged position, with eyes closed, inhale deeply, then
exhale. Tighten your neck muscles and make a sound with your closed mouth,
while inhaling. When lungs are full, practice jalandhar bandh, mulbandh and
uddiayan bandh while holding your breath for as long as you can. (Mulbandh-
rectum is held upward. Uddiyan Bandh- hold stomach inward and Jalandhar Bandh -
pressurize muscles of neck and bend chin forward )
Then release bandh and make pranayam mudra with your
right hand and close your right nostril. Now exhale with your left nostril very
slowly. This is one round of Ujjayi Pranayam. It can be repeated for 10 times.
Beginners should do this pranayam without holding the breath.
Benefits: Clears the throat, removes cough, cures snoring, is
beneficial for thyroid problems. It removes all heart problems and strengthens
the heart muscles. Regular practice of this pranayam prevents all cardio
problems. It also improves mental health particularly of the nervous system.
Caution: It is very useful in heart disease, but heart patient
needs to practice it without holding the breath.
Benefits: This helps to cure acidity, hypertension, skin diseases
and remove impurities in the blood. It is also beneficial for general fitness
and gives a glow to the face. Its practice in hot summer days gives you a
feeling of coolness.
Benefits: This
pranayam is very helpful in problems like- skin diseases, blood related
problems, acidity. hypertension and bad breath. You also feel refreshed and it
removes fatigue, lethargy or sleepiness.
Practise of sitkari would help you control even hunger and thirst. It is
very useful in summer days.
Caution:: For the above two pranayams: Do not practice if you have
cough, bad cold, asthma, bronchitis, sinusitis and low blood pressure; also do
not practice on cold days.
This is the fifth pranayam of hathayoga,
the bhastrika pranayam.
Now
exhale completely. and make the pranayam mudra with your hands, by closing the middle and fore fingers. Close your left nostril with the
thumb of your right hand. Inhale to your maximum capacity through your right
nostril. Then do the three bandhas (`Jalandhar Bandh' - pressurize muscles of
neck and bend chin forward, `Uddiyan Bandh'- hold stomach inward and `Mulbandh'
- rectum is held upward); and hold your breath as long as
possible. Release bandhas and exhale slowly through left nostril. This is one
round of Bhastrika pranayam. It can be practiced 3-4 times.
Beginners
should do only the first part of this pranayam. (i.e. the pranayam with both
nostrils) After doing this relax for sometime with your eyes closed, till you
feel yourself in a state of mind free of all thoughts.
Benefits:
This is the only pranayam
which removes all ailments related to the three doshas (vata- pitta-kapha). It
is very good for one's mental and physical health. It cures depression,
tiredness, insomnia, phobia and anxiety. It gives one a feeling of calm and
peace. It purifies the five bodies (annamay kosh, pranamay kosh, manomay kosh,
vigyanmay kosh and anandmay kosh). It also awakens the chakras and kundalini,
and unleashes one's hidden power.
Cautions:
Do not move while practicing
bhastrika. Breath should be taken in through the lungs only, do not inflate
your belly. Do not hold your breath if you have high blood pressure, heart
diseases or neurological problems. Take care to breathe very slowly.
This is the sixth
pranayam of Hathayoga --- which is the Bhramari pranayam -- called so because
of the sound produced during this pranayam -- which is the droning sound of the
female bee.
For
beginners do simple bhramari. Sit comfortably, keep your back straight, now
inhale to the maximum. Then exhale while producing the sound of bhramari
through your nostrils.
Fully
concentrate on this sound. Close your ears with your thumbs and with the
middle, ring and little fingers close your eyes. Do this process for 3 to 5
minutes.
Benefits:
This pranayam helps improve
mental health. It removes tension, depression, fears, anxiety, stress, insomnia
and restlessness. It also boosts one's mental peace, serenity, happiness,
improves concentration and spreads a feeling of love. Its practice enlightens
agyan-chakra, which leads to dhyan and samadhi.
Caution:
Do not hold your breath if you
have heart disease or hypertension.
The
last two pranayams of Hathayoga are Murchha pranayam and Plawini pranayam.
These are generally not practiced by the sadhaka, hence will not be covered
here.