WHAT IS PRANAYAMA? Pranayama would mean the control of flow of life force. Four stages in breathing process. Poorakha Kumbhaka Resakha Shunyaka
FUNCTIONAL AND ANATOMY OF RT The anatomical structure through which air moves in and out is the respiratory tract. Respiratory tract consists of nose, pharynx, larynx, trachea, bronchi, and lungs. Respiratory unit includes bronchioles, alveolar ducts, antrum, and alveolar sacs, alveoli. The lungs are spongy in nature. Weight of the lungs about 600 to 700gm
VOLUME OF THE LUNGS Tidal volume -500 ml [0.5 ltr] Inspiratory reserve volume -3300ml [3.3 ltr] Expiratory reserve volume -1000ml [1.0 ltr] Residual volume -1200ml [ 1.2ltr] And, total capacity of lungs is -6000ml [6.0ltr]
RULES OF PRANAYAMA Selecta clean peaceful place and spread a cotton cloth for doing pranayama. Simple asana for doing pranayama is BADMASANA. If obesity, advice to sit either in any one, Sukhasana Siddhasana Mukthasana and Vajrasana.
Maintaining a specific rhythm is necessary. Keep your mind calm and composed. If you wish to take bath after pranayama surely keep an interval about 15 to 20 mins between pranayama and bathing. Inthe beginning stage pranayama should be done for 5 or 10 mins only. While doing pranayama sit an erect posture.
Diet- advice to take rice, wheat, milk, curd and buttermilk and avoid tastes are pungent, sweet, salt and sour and non veg items. Ifwe do pranayama at four times which hours is preferred to do; morning - 5.30 am to 7.30 am daytime - 11.00 am to 1.00 pm evening - 5.00 pm to 7.00 pm night - 11.00 pm to 1.00 pm
BENEFITS OF PRANAYAMA Pranayama practice increases life. Respiratory rate per min α 1/longevity of life. scientifically it is proved that there is strong relation between the respiration and the life. Breathing system/min life span Dog 50-70 times 12-15 yrs Horse 30-35 times 20-30 yrs Elephant 18-20 times 80-100 yrs Tortoise 5 – 7 times 300 -500 yrs
If we do pranayama our breathing rate reduced from about 15-17 breaths/min to 5-8 breaths/ min. Reducing breaths rate leads to; Slowing down the heart rate as more oxygen can be pumped,and Follow the ration of inhalation and exhalation is 1 : 2. Its maintaining the lowering of blood pressure. Relaxation of body tension and quieter of nerves. Blood circulation improves and better functioning of autonomic system improves the working of Lungs, Heart,
Digestivesystem improves and disease pertaining to digestive organs are cured. All body organs gets more oxygen and toxins removed from the body. and pranayama strengths immune system. Hereditary disorder can be prevented like diabetic hypertension by doing practice. Pranayama practice provides freedom from negative and harmful condition. It can helps to reducing the lung capacity decreases in old age.
DISTURBANCES OF RESPIRATION TACHYPENEA- The increases in rate of respiration. BRADYPENEA-The decreases in rate of respiration. POLYPENEA -Rapid and shallow breath [dogs breath] but RT rate & force doesnt increase. APNEA -Temporary arrest of breathing. HYPERPENEA-Increase in pulmonary ventilation due to increase in rate of resp. HYPER&HYPOVENTILATION-Increase &decrease in rate and force of resp. Dyspnea - Difficult in breathing.
TYPES OF PRANAYAMA IN TREATMENTAL APPROACH.ANULOM VILOM PRANAYAMA FORASTHMAAsthma: Difficult in breathing with whistling type of respiration due to bronchioles constriction.causes: inflammation of air passage and left ventricular failure. feature; residual volume and lung capacity increased, & tidal volume, vital capacity, alveolar ventilation, partial pressure of O2 in blood are reduced.
Anulom vilom pranayama is called alternate nostril breathing technique,HOW TO DO; [ use vishnu mudra] step1: inhale through left nostril, closing the right with the thumb to the count 4. step2: hold the breath, closing both nostrils, to the count of sixteen. step3:exhale through the right nostril, closing the left with the ring and little fingers, to the count of eight. step4:inhale through the right nostril, keeping the left nostril closed with the ring and little fingers to the count of four.
Step5: hold the breath, closing both nostrils,to the count of sixteen. step6:exhale through the left nostril, keeping the right closed with the thumb, to the count of eight.DURATION: practice it for 5-15 mins. this is pranyama specially used for asthma.OTHER BENEFITS: Anulom viloma produces optimum function to the both sides of the brain. It helps to relieve nerves disorder, and it controls anger, anxiety.
CHANDRA BEDHA PRANAYAMA [edagalai swasam]This pranayama especially uses for FEVER.HOW TO DO: [use deer mudra] Close the right nostril using the thumb, inhaling and exhaling fully from the left nostril.DURATION: Do it for 2 to 3 mins.BENEFITS : This is seasonal pranayama by doing this body temperature falls down during the summer season this is to be done.
SURYA BEDHA PRANAYAMA [Pingalai swasam]HOW TO DO: [use deer mudra] Close the left nostril using ring and middle finger. inhaling and exhaling fully from the right nostril.DURATION: 2 to 3 mins.BENEFITS : This is also seasonal pranayama by doing this body temperature rises during the winter season this is to be done and, whenever we are suffering from cold it is to be practiced.
UJJAIYI PRANAYAMA FOR HYPERTENSION This pranayama is called as SABTHA PRANAYAMA. and specially used for HT. HOW TO DO: Left palm supports the right elbow two fingers closes left nostril thumb closes right nostril, first exhale through the nostril and then inhale through both nostril, block nostrils to hold the breath, exhale through right nostril, again block both nostrils to maintain empty state. then exhale through left nostril repeat the process.
Ujjaiyi pranayama is also called nadi suddhi kiriya, and this pranayama is therapeutic useful in high blood pressure & stress induced toxification of mind and body, it works by applying a pressure on the vagus nerve.WHEN TO DO IT: during asana practice, before meditation when we need concentrationOTHER BENEFITS: it increases mindfulness.
KAPALAPATHIHOW TO DO: Sit in padmasana and use brama mudra. Exhale from the nose by making sound through the throat simply concentrate on the exhaling only, inhaling takes place by itself do it for 50 to 60 times.DURATION: 5 to 30 minsBENEFITS: This pranayama balances the whole body system, means who are over weight will loose& those who are under weight will gain the weight by practicing this.
OTHER BENEFITS OF KAPALAPATHI: This pranayama also cures digestive disorder, skin and eye problems, and it controls sugar level.WHO SHOULD NOT PRACTICE THIS: Pregnant ladies Heart patients Ladies during menstrual cycle Person undergone major surgery. To get relief from sugar, BP, etc.. At least we should practice 9 to 12 months.
SIMHA PRANAYAMA• Sit in Ardha Padmasana, keep palms on knees, bend fully and be in empty state, Inhale breath by protruding tongue out like a lion by making lion roaring sound from the throat rise slowly. After inhaling withdraw tongue inside and exhale, again bend forward by exhaling and rise up by making roaring sound from the throat and continue.Benefits: It purifies vocal chords, and unclear speech can be rectified.
UDGEET PRANAYAMAHOW TO DO: Sit in padmasana with yoga mudra] should be straight inhale completely and by chanting OMKHAR EXHALE slowly.DURATION: 2 to 3 minutes.BENEFITS: This is very good for the concentration and lack of sleep. Going to bed this pranayama can be practiced to get sound sleep.
BAHYA PRANAYAMAHOW TO DO: [ sit in padmasana] Exhale fully and pull the stomach inside and hold the breath for 4 to 5 seconds and release and inhale fully repeat the process for 5 to 6 times.BENEFITS: This pranayama is good for the digestive system and VERY EFFECTIVE FOR THE UTEROUS RELATED PROBLEMS.
COOLANT BREATHING 1)SHEETALI [vai,naaku panayamam] 2)SHEETAKARI 3)BRAMARI [ bee pranayama ] These breathing techniques are helpful in cooling oneself and are especially recommended for summer season.Sheetali: Draw the tongue outside, fold the left and right edges of the tongue to form like a channel. Inhale the breath through the channel, swallow it then exhale through nose.
Benefits of Sheetali: It cools the nerve, practice this pranayama for 6 times. It removes excess heat in the body. It harmonizes the secretion of reproductive organs and all the endocrine system. Who practices this pranayama regularly will not be affected by poison and viral infection.WHEN SHOULD NOT DO THIS: In extreme cold weather and also avoid if having cold, cough, asthma, low BP and chronic constipation.
SHEETAKARI PRANAYAMA: Join both upper and lower teeth, fold the tip of the tongue and touch the palate at the top surface inhale the breath through the mouth.Benefits: It cools the body. Good for teeth and gums. and It cures pyorrhea.Duration: Make 15 to 20 rounds.
BRAMARI PRANAYAMA This pranayama is called BEE PRANAYAMAMHOW TO DO: Join both the jaws of the mouth inhale through nose exhale by making bee sound from the throat repeat. This breathing system should be practiced 3 to 5 times.BENEFITS: It cools cells of the body.
MOOL PRANAYAMA FOR HEADACHEHOW TO DO; Sit in Vajrasana Keep the thumbs inside the fist fold the rest four fingers to form fist. Keep the fist downwards on the middle of the thighs, elbows should touch the side of ribs, back should be straight & erect. Close the eyes start breathing, Inhale slowly & completely hold breath comfortably, exhale slowly and completely, then maintain the empty state.
BENEFITS: It cures headache instantly and Brain related problems, Eye, nose, throat, ear problems.DURATION: 15 to 20 mins
BASTRIKA PRANAYAMAThis is called as THURUTHI PRANAYAMAM.HOW TO DO: [NOTE: IN BASTRIKA PRANAYAMA ONE NEEDS TO APPLY FORCE WHILE BREATHING IN AND OUT] Breath in by inhaling forcefully through both the nostril, Make sure that your lungs are full with air, once you inhale fully, exhale with great force making hissing sound. DURATION: Repeat the process 5 to 10 times daily.
BENEFITS OF BASTRIKA: Very good for the respiratory system including the diaphragm and bronchi, It helps reducing excess fat in the abdominal region.
CONCLUSIONIT Is A eNeRgY gAININg PROcess,MIND RelAxINg PROcess,bODY RelAxINg PROcess,THeRAPeUATIc PROcess, sIMPlY ITIs A RejUveNATINg PROcess,FOllOW IT RegUlARlY ANDPROlONg YOUR lIFe-sPAN.
REFERENCE ARTICLES Sirappu maruthuvam Rajayogam Anandha yogam Siddha maruthuvam sirappiyal part-3 Essential of medical physiology – Guyton Human anatomy – Chaurasia