Power of Pranayama talk by Dr Ananda Balayogi Bhavanani

Power of Pranayama talk by Dr Ananda Balayogi Bhavanani

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  Power of PRANAYAMA • Yogacharya •Dr. ANANDA BALAYOGI BHAVANANI • MBBS, ADY, DSM, DPC, PGDFH, PGDY, MD (Alt Med), FIAY • Deputy Director • Centre for Yoga Therapy, Education and Research (CYTER), Sri Balaji Vidyapeeth, Puducherry. www. sbvu.ac.in SBV Yoga Fest 2016
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  SBV AIM HIGH’s Centrefor Yoga Therapy, Education and Research (CYTER) Salutogenesis, our focus!
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  SBV AIM HIGH’s Centrefor Yoga Therapy, Education and Research (CYTER) Salutogenesis, our focus!
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  “அ ட திஉ ளேத ப ட ; ப ட தி உ ளேத அ ட ; அ ட ப ட ஒ ேற அறி தா பா ேபாேத” - ச ைட ன சி த That which lies in the macrocosm, lies in the microcosm. That which lies in the microcosm lies in the macrocosm. When we understand truly, both are indeed one. - Sattaimuni Siddhar
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  WHAT IS PRANAYAMA? •Fourth step of Ashtanga Yoga • Regulation of inhalation and exhalation • Science of controlled, conscious expansion of Prana, the vital life force (Prana + ayama) • A link between body-emotions-mind-spirit • An Integral Component of Yoga Therapy – Acts at Pranamaya Kosha (physiological, emotional, subtle level) – Can be either mono therapy / combination
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  1. Annamayakosha (Anatomical existence) 2.Pranamayakosha (Physiological existence) 3. Manomayakosha (Psychological existence) 4. Vijnanamayakosha (Intellectual existence) 5. Anandamayakosha (Universal existence) PANCHA KOSHA - 5 levels of human existence
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  Classification of Pranayama (ByYogamaharishi Dr. Swami Gitananda Giri ) • Yoga Pranayamas or Adhamas: Correcting breathing difficulties, cleansing respiratory system and strengthening the nervous system. e.g. Vibhaga, Bhastrika, Kapalabhati, Sheetali & Sitkari • Samyama Pranayamas or Madyamas: Introspective means to attain sensory control, sensory withdrawal, concentration & meditation. e.g. Brahmari, Pranava and Savitri • Shakti Pranayamas or Uttamas: Higher Pranayamas for arousal of Kundalini Shakti. e.g. Ujjayi and Surya Bhedana
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  Four Phases ofPranayama exhalation held out held in inhalation
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  Deep breathing iseconomical * Normal Shallow Deep Volume 500 200 1000 Rate 12 30 6 Ventilation 6000 6000 6000 Dead space 150 150 150 Dead space V 1800 4500 900 Alveolar V 4200 1500 5100 * Prof Madanmohan, Director CYTER and Head Department of Physiology, MGMC & RI
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  8 Classical Kumbhakas (HathaPradipika) 1. Surya bhedana - sun cleaving breath 2. Ujjayi - the victorious breath 3. Sitkari - hissing breath 4. Sheetali - beak tongue breath 5. Bhastrika - bellows breath 6. Bhramari - sound of bee breath 7. Murccha - fainting/swooning breath 8. Plavini - floating breath
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  Importance of Pranayama (HathaPradipika II:2) चले वाते चलं च तं न चले न चलं भवेत्। योगी थाणु वमा नो त ततो वायुं नरोधयेत्॥ chale vāte chalaṃ chittaṃ niśchale niśchalaṃ bhavet yogī sthāṇutvamāpnoti tato vāyuṃ nirodhayet When respiration is disturbed, the mind gets disturbed. When breath is steady and undisturbed, mind is also steady and undisturbed. By consciously controlling respiration, the Yogi attains steadiness of mind.
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  Importance of Pranayama (HathaPradipika IV:29) इि याणां मनो नाथो मनोनाथ तु मा तः । मा त य लयो नाथः स लयो नादमा तः ॥ indriyāṇāṃ mano nātho manonāthastu mārutaḥ mārutasya layo nāthaḥ sa layo nādamāśritaḥ Mind is the master of the senses, while the breath is its Lord. Mastery of the breath lies in its absorption that depends on conscious vibrations induced during smooth, steady inhalation and exhalation.
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  Importance of Pranayama (HathaPradipika II:16) ाणायामेन यु तेन सवरोग यो भवेत्। अयु ता यासयोगेन सवरोगसमु घमः॥ prāṇāyāmena yuktena sarvarogakṣayo bhavet ayuktābhyāsayogena sarvarogasamudghamaḥ When practices like Pranayama are performed properly, they can eradicate all diseases; but improper practice can otherwise generate diseases.
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  Psycho-mental Benefits (Patanjala YogaSutra) • Tatah kshiyate prakashavaranam –II: 52 “Thereby the shroud covering the inner effulgence is destroyed” • Dharanasu cha yogyataa manasah – II: 53 “Mental fitness is attained for higher practices that begin with one pointed concentration”
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  Advantages of Pranayama asa tool for therapy • Doesn’t require any special equipment • Can be integrated into daily life • Can be done by most patients • Not too taxing • Can be taught in shorter time • Can be used with other practices • Space not a constraint • Cost effective
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  Limitations of Pranayama asa Therapy • Needs :  Comprehension  Regularity  Discipline  Dedication  Determination • Lack of qualified teachers
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  Slow - rhythmicPranayamas • Hypertension • Diabetes mellitus • Bronchial Asthma • Anxiety neurosis • Musculoskeletal disorders • Geriatrics • Irritable bowel syndrome • Coronary Artery disease • Epilepsy • Insomnia Sukha, Savitri, Nadi Shuddhi, Ujjayi, Anuloma Viloma Anti stress
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  Fast Pranayamas • Bronchialasthma • Hypothyroidism • Depression • Lethargy • Obesity Bhastrika & Kapalabhati
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  Chandra Pranayama and ChandraBhedana • Coronary artery disease • Hypertension • Diabetes mellitus • Anxiety • Insomnia • Epilepsy • Hyperthyroidism Relaxation
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  Surya Pranayama and SuryaBhedana • Depression • Asthma • Excessive sleepiness • Hypothyroidism • Obesity • Syncope Activation
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  Cleansing breaths Anunasika – ENTdisorders Mukha Bhastrika – Learning disorders – Attention disorders – Mental retardation – Diabetes mellitus Kukkriya Pranayama –Digestive disorders –Throat disorders
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  Cooling Pranayamas • Hotflushes of menopause • Thyrotoxicosis • Digestive disorders • Pitta conditions • Heat exhaustion • Chronic fatigue Sheetali, Sitkari, Sadanta
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  Nada Pranayamas • Stressdisorders • Eye disorders • ENT disorders • Chronic headache • Sleeping disorders • Anxiety disorders • Depression Bhramari & Pranava
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  Vibhaga Pranayama • Adham Pranayama –abdominal and lower limb disorders • Madhyam Pranayama – chest and upper limb disorders • Adhyam Pranayama – head and neck disorders • Mahat Yoga Pranayama – affects the whole body Focusing consciousness into broncho-pulmonary segments
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  Pranava Pranayama • Usingfoundation of Vibhaga • Chanting Akara, Ukara, Makara and Omkara Nada • 2 to 3 times longer exhalations • Appropriate hand gestures (Mudras)
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  Adham Pranayama “A” Breathing Partof Body Part of Brain Lower Chest Lower Reptilian complex
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  Madhyam Pranayama “U” Breathing Partof Body Part of Brain Mid Chest Mid Mammalian complex
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  Adhyam Pranayama “M” Breathing Partof Body Part of Brain Upper Chest Upper Neo-cortex
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  Pranava AUM Pranayama “AUM” BreathingPart of Body Part of Brain Whole Chest Whole Body Whole Brain
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  Research in SwaraYoga Uni-nostril & alternate nostril Pranayama techniques have captured imagination of researchers world wide. Recent studies have reported differential physiological and psychological effects including : – O2 consumption, – metabolism and body weight, – blood glucose, – involuntary blink rates and intraocular pressure, – heart rate and heart rate variability, – stroke volume and end diastolic volume – galvanic skin resistance, – digit pulse volume, and blood pressure .
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  Uni-nostril / alternatenostril Pranayamas Suryanadi asana Chandranadi asana
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  Forced UN /AN breathing Surya nadi/ bhedana • activity phase of BRAC* • activates SNS • increases O2 consumption • increases metabolism • corrects low BP • increases HR • increases body temp. Chandra nadi/ bhedana • rest phase of BRAC* • reduces SNS activity • increases GSR • lowers blood sugar • decreases BP * BRAC- Basic Rest Activity Cycle ~ 90 (80–120) min
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  Pranayama and breathawareness with movement • Bhujangini Mudra • Nasarga Mukha Bhastrika –with Jathis –in Meru Asana –in Ushtra Asana • Vyagraha Pranayama • Pawan Mukta Kriya
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  Bhavanani AB etal. IJPP 2003: 47:297-300 and IJPP 2012; 56 : 174–180. Improved concentration power Greater arousal and faster rate of information processing Ability to ignore or Inhibit extraneous stimuli Mukha Bhastrika (a yogic bellows type breathing technique) Enhanced central neuronal processing and sensory- motor performance
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  Improved baroreflex sensitivity Normalization ofautonomic cardiovascular rhythms Enhanced cardiac autonomic regulation Integrated relaxation response with decreased after load Pranava pranayama Sukha pranayama Mild ‘Valsalva like’ effect with decreased pre- load ↓ HR ↓ DP ↓ SP ↓ MP ↓ RPP Savitri pranayama Chandranadi pranayama Clinically valuable in HT & DM Improved baroreflex sensitivity Normalization of autonomic cardiovascular rhythms Enhanced cardiac autonomic regulation Integrated relaxation response with decreased after load Pranava pranayama Sukha pranayama Mild ‘Valsalva like’ effect with decreased pre- load ↓ HR ↓ DP ↓ SP ↓ MP ↓ RPP Savitri pranayama Chandranadi pranayama Clinically valuable in HT & DM Bhavanani AB et al. Int J Yoga Ther 2011; 21: 73-76 & Yoga Mimamsa 2012; 44: 101-112. Indian J Physiol Pharmacol 2012; 56: 273–78 & Biomed Human Kin 2012: 4: 66 – 69. Int J Yoga 2012; 5: 108-11
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  Conclusion • Different Pranayamashave different psycho- physiological and effects • It has immense therapeutic potential in stress related – psychosomatic disorders. • Can be used as mono/combination therapy • Of vital importance in Yoga Sadhana • Regular, dedicated and determined practice of Pranayama with awareness, consciousness and purity of thought, word and deed • Earlier steps of Ashtanga Yoga such as Yama- Niyama and Asana are necessary preludes to Pranayama Sadhana.
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  Accredited with ‘A’grade by NAAC