Benets of Pranayam

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Benefits of Pranayam

Pranayam purifies ida and pingala nadi, and also removes sensory distraction of mind.
It is used to energy the mind for mental work; to sleepiness and to prepare to the mind for
meditation.
It makes the mind more alert and perceptive and is an excellent pre-meditation.
Its also useful in the treatment of low blood pressure, high blood pressure, and heart
disease.
Pranayam relieves stress and cerebral tension alleviating anger, anxiety, insomnia.
It speeds up the healing of body tissue.
It gives control over hunger and thirst, and generates a feeling of satisfaction.
Pranayam ensures that the whole body is nourished by an extra supply of oxygen carbon
dioxide is efficiently expelled and the blood is purified of toxins.
It clears pranic blockages causing sushumna nadi to flow which leads to deep states of
meditation and spiritual awakening.
Regular practice of pranayam helps in the elimination of waste materials from the body,
which is normally carried out by digestive, respiratory and urinary systems and of course
through skin.
The intestines and kidneys benefits in the same way as do the other abdominal viscera, by
pressure changes in prananyam and by improvement of circulation.
Pranayam helps in the elimination of carbon dioxide and water vapour properly.
Elimination of excess salts in the form of sweat is promoted by pranayam. This is because
pranayam stimulates the sweat glands through its influence on the hypothalamus.
The basic idea of pranayam is that by purifying the whole of the nervous system including
the brain, it ultimately leads to the removal of ignorance and to stability and peace of mind.
These are the qualities, which every one of us desires to have but very few do actually
possess.
Coordination among the various functions is brought about by the nervous system. It has
two part:i) The central nervous system, consisting of the brain, the spinal cord and the spinal nerves
and
ii) The autonomic nervous system. The former governs all the voluntary functions The
nervous tissue s highly sensitive to lack of oxygen and excess of carbon dio- xide. Moderate
practice of pranayam can help to supply enough oxygen and re- move carbon dioxide
quickly. Kapalbhati is the best exercise for this purpose.

ABDOMINAL OR DIAPHRAGMATIC BREATHING

THE TECHNIQUE:
Lie in shavasan and relax the whole body observe the spontaneous breath without
controlling it in any way. Let it be absolutely natural.
Continue observing the natural breath for sometime.
Place the right hand on the abdomen just above the navel and the left hand over the centre
of the chest. The right hand will move up with inhalation and down with exhalation. The left

08/25/2014 09:47 AM

Benets of Pranayam

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http://www.yogaingoa.com/benets_of_pranayam.php

hand should not move with the breath.

There should be no tension in the abdomen do not try to force the movement in anyway. Try not to
expend the chest or move the shoulders feel the abdomen expanding and contracting. Continue
breathing slowly and deeply. Inhale while expanding the abdomen as much as possible without
expanding the rib cage. At the end of Inhalation the diaphragm will be compressing the abdomen
and the nervel will be at its highest point on exhalation the diaphragm moves upward and the
abdomen moves downward. At the end of the exhalation the abdomen will be contracted and the
navel compressed towards the spine. Continue for a few minutes.

YOGIC BREATHING
THE TECHNIQUE :
Sit in a meditation posture or lie in savasan and relax the whole body. Inhale slowly and deeply,
allowing the abdomen to expand fully. Try to breathe so slowly that little or no sound of the breathe
can be heard. Feel the air reaching into the bottom of the lungs at the and of abdominal expansion,
start to expand the chest outward and upward. When the ribs are fully expanded, inhale a little
more until expansion is felt in the upper portion of the lungs around the base of the neck the
shoulders and collar bone should also move up slightly. Some tension will be felt in the neck
muscles. The rest of the body should be relaxed.
Feel the air filling the upper lobes of the lungs. This completes one inhalation. The whole process
should be one continuous movement each phase of breathings merging into the next without any
obvious transition point there should be no jerks or unnecessary strain the breathings should be like
the wall of the sea. Now start to exhale. First relax the lower neck and upper chest then allow the
chest to contract downward and then inward, next allow the diaphragm to push upward and toward
the chest.
Without straining try to embry the lungs as much as possible by drawing or pulling the abdominal
wall as near as possible to the spine the entire movement should be harmonious and flowing.
Hold the breath for a few seconds at the end of exhalation. This completes one round of yogic
breathing. At first perform 5 to 10 round and slowly increase to 10 minutes daily.

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