1. 5/5/2012
Design of Pr ma Terminologies
• 3PR method Inhale Hold Exhale
– Prayer, Preparation, Practice and Relaxation
raka Ku bhaka Recaka
• Terminologies
Anuloma Viloma
Inhale & Hold Spontaneous Exhale & Hold
Right Left
tarku bhaka Sahajaku bhaka Bahyaku bhaka
(S rya) (Candra)
or
(Pi gal ) (I )
Kevalaku bhaka
Prayer Preparation
Kap labh ti:
Pr asyeda va e sarva | tridivet yat prati itam| * Forceful exhalation, passive inhalation
te'va putr n rak asva| ca prajñ sca videhina iti|| * 1 time, 120 rounds/min (rpm)
Slow Normal Fast
< 5 rpm 15 to 20 rpm > 25 rpm
Whatever exists in the three worlds are all under the Pr ma Normal Kriya
influence of Pr a. Just like a mother protects her children,
breathing
protect us and give us wealth and wisdom.
Benefits
Vibh ya Pr ma
Sectional breathing:
* Kap labh ti is a cleansing technique and a kriya * Abdominal breathing -
practice. Adhama sa- Cinmudra
* Mind goes to cessation, observe this state as long as * Thoracic breathing -
possible. Madhyama sa – Cinmayamudra
* It silences the mind.
* People having high blood pressure or any heart * Clavicular breathing -
dhya sa – dimudra
disease should avoid this practice.
•It’s a preparatory practice for Pr ma. * Full yogic breathing -
sa – Brahmamudra
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2. 5/5/2012
Benefits
Anuloma Viloma Pr ma :
* Slow and deep inhalation and
exhalation through both the nostrils.
* Vibh ya Pr ma opens up lower lobes of lungs. * Let the breath stop automatically.
* Makes our breath slow deep and rhythmic.
Benefits:
* Helpful in reducing stress and tensions
* Improve memory and concentration power
* Improve quality of life
* Promote positive health
Candr nuloma viloma Pr yama ry nuloma viloma Pr yama
* Inhalation and exhalation through * Inhalation and exhalation through
the left nostril only. the right nostril only.
Benefits: Benefits:
* Cooling in nature * Good for people with Kapha prakruti, asthma etc
* Beneficial for people with BP, IHD, anxiety * Helpful for curing depression and over weight
* Weight increase * Helpful to overcome shyness and tamas (lethargy)
* People with Kapha prakruti should avoid this * Hyper active people (Rajasic) should avoid this
Ujj yi Pr yama i uddi Pr yama
* Inhale through left nostril, exhale
through right nostril.
* Breathing through nose slowly with awareness * Inhale through right nostril, exhale
by making a sound in the throat region. through left nostril.
Benefits:
Benefits:
* One universal practice without contra-indications
* Helps for pointed awareness
* Promotes balance between Sympathetic and
* Strengthens the muscles of epiglottis
Parasympathetic nervous system
* Helpful for tonsillitis, sore throat and asthma
* Reduction in anxiety and stress level
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3. 5/5/2012
Candrabheda Pr yama ryabheda Pr yama
* Inhale through left nostril, exhale * Inhale through right nostril, exhale
through right nostril. through left nostril.
Benefits:
Benefits:
* Good for people with Kapha prakruti, asthma etc
* Cooling in nature
* Helpful for curing depression and over weight
* Beneficial for people with BP, IHD, anxiety
* Helpful to overcome shyness and tamas (lethargy)
* Weight increase
* Hyper active people (Rajasic) should avoid this
* People with Kapha prakruti should avoid this
Cooling Pr yama practice Cooling Pr yama practice
tal Pr yama tk Pr yama
* Inhale through the tongue, exhale * Inhale through mouth, exhale
slowly through the nose. through nose.
* Feel the jet of cool air
* An overall cooling effect is observed * As the air moves through the tongue and mouth, it creates a
cooling effect on the inner surfaces of the mouth.
* Expansion from pointed to linear awareness * Expansion from linear to surface awareness
Cooling Pr yama practice Laya Pr yama practice
Sadanta Pr yama Bhr mar Pr yama
* Inhale through the crevices of the * Inhale fully, while exhaling produce
teeth, exhale through nose. the humming sound of a female bee. (Singgggg...)
* Key is to produce resonance
* Sound frequency = Natural frequency of the body
Benefits of all three cooling Pr yama practices
Benefits:
* Helpful in relaxing the muscles, smoothening the nervous system
* Allergies due to cold can be effectively overcome
* Helps to move from surface to 3D awareness
* Spiritual growth by expansion of awareness * Calms down the mind (Mano vega)
* Restlessness can be reduced
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4. 5/5/2012
Laya Pr yama practice Resonance Pr yama practice
nusandh na
Bhr mara Pr yama
* - A-k chanting
* While Inhaling produce the high frequency * - U-k chanting
sound of a male bee. * - Ma-k chanting
* Whole body should feel the resonance * - - A-U-Ma chanting
produced by this sound.
Benefits: Benefits:
* Laya or merger of the mind with vanishing of * Helps for creating resonance
Tripu i (Seer, seeing and the seen) * Generates a soothing effect
* Soothes the nervous system and cultures the voice * Mind will become relaxed and calm
* Extremely useful for all psychosomatic ailments
Types of awareness
Relaxation
Pointed awareness Effort Ujj yi
Silence
Linear awareness tal
Surface awareness tk ,Sadanta
3D awareness Laya Pr yama
Group awareness nusandh na
Two schools of Pr yama Pr yama with Mantras
yatr Pr yama
Vasistha school Hatha school
Ku bhaka sahita Inhale
Ku bhaka rahita
Om bhurbhuva svaha
Hold
Hold
Tat savitur vare ya
Exhale
Bhargo deevasya dh hi
Hold
I: H: E : H Hold
Dhiyo yo na pracodayat||
2 : 4 : 8 : 16 ratio
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5. 5/5/2012
Other types of Pr yama
• vitr Pr yama
• Sama Pr yama
• Vishama Pr yama
Praty ra
• Ratio Pr yama
Sv mi Vivek nanda Yoga Anusandh na
Samsth na
Praty ra
+
Praty ra
Prati + ra
Eyes: Seeing
Withdrawal of food Ears: Hearing
Nose: Smelling Moderation
Tounge: Tasting
Withdrawal of food for sense organs Skin: Touching
Or Moderation of food for sense organs
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