PRANAYAMAS SWAMI RAMDEV

Travelling through India we came across this system of Pranayamas or breathing exercises aimed at curing or recovering from many diseases and ailments. Indian Master Swami Ramdev proposes them as a daily practice in his crusade for A WORLD WITHOUT SUFFERING.

The ‘prana’ or vital energy is found in the air we breathe. All our bodily functions are directly or indirectly connected to it.

Pranayama means the conscious expansion of the breathing, a practice which allows the healing and prevention of a number of diseases and the leading of a healthier life.

General considerations:

• Choose an airy space, preferably in the morning.
• It is better to practice them without having broken the morning fast. Otherwise, allow for 3or 4 hours after the last main meal.
• Sit with your back straight, without leaning on anything. Recommended positions are padmasana (lotus position), sidhasana (half lotus), vajrasana (Japanese position, on bended knees sitting on your calves) or any position that you find comfortable, on a blanket or a thin mat.
• All pranayamas are performed taking air in and out through the nose with your mouth closed, the tongue on a relaxed position and its tip against the palate.
• It is important to be aware of your own capacity and not to force it. If you feel tired, it is recommendable to take a rest and resume the exercise after some time to complete the cycle.
• Pranayamas are not advisable for pregnant women, with few exceptions and then under the supervision of an instructor, nor for people running a temperature or affected by serious illnesses.

1. Bastrika

Hands position: both hands in Chin Mudra -the thumb and index finger in contact, the other three fingers relaxed - palms facing upwards and back of the hands resting on the knees.

It consists of forcible inhalation and exhalation, trying to achieve the maximum capacity for both.

Procedure: inhale until the stomach is full of air, then contract it and continue inhaling until the rib cage and the upper chest are filled too.

When exhaling, release first the air in the upper chest, then the rib cage and lastly the stomach until the last remains of air are expelled.

Time: Beginners: 1 to 3 minutes; Advanced: 5 to 10 minutes.

Precautions: People with a heart condition or high blood pressure should do it slowly and for 5 minutes at maximum. In addition, they should not practice air retention without supervision of an instructor.

Benefits: It is good to strengthen the lungs, to relieve respiratory diseases (cough, asthma, colds, etc). It purifies the blood and soothes the mind. It is also good for thyroid gland conditions.

2. Kapal Bathi

Hands position: Chin Mudra
Inhale naturally through the nose and exhale with a forceful contraction of the abdominal muscles which produces a hissing sound, not to be made with the mouth but the nose. When practicing Kapal Bathi, it is a good idea to think we are expelling all pains and negative emotions.

Precautions: pregnant women should stop the practice if feeling abdominal pain. People with high blood pressure should practice it slowly.

Benefits: It is good for heart, lung and brain diseases. Also, it especially indicated for the treatment of obesity, diabetes, flatulence, constipation, stomach acidity and kidney and prostate conditions.

3. Anulom Vilom

Hands position: Use the right thumb to block the right nostril and the middle and ring finger to block the left nostril. The left hand in Chin Mudra.

Technique: While blocking the right nostril, inhale through the left one. Block the left nostril and exhale through the right one. Inhale through the right nostril, then block it and exhale through the left to complete one cycle.

That is, inhale and block to exhale through the other nostril.

Time: Beginners: 1 to 3 minutes. Advanced: 5 to 10 minutes.

Benefits: It serves to keep the body strong and healthy. It can cure or relieve a number of diseases such as rheumatism, gout, urinary and reproductive conditions, cataract, sinusitis, heart conditions and circulatory problems. Blood vessels are purified. It is good for arthritis and bone problems. It can also cure or relieve mental illnesses.

4. Bahia

Inhale deeply, then exhale at maximum capacity.

Hands position: Chin Mudra.
Inhale deeply and exhale as much as possible while blocking the three Bandhas or ‘energy keys’(these will be explained during the class): anus, stomach and throat. Remain exhaling as much as possible.

When inhaling again, do it slowly unblocking the Bandhas in the opposite sense: throat, stomach and anus.

Beginners: 3 times. Advanced: up to 21 times.

Benefits: It improves digestion, stops the fluctuations of the mind, sharpens intelligence, cleans the body and increases semen.

Precautions: It should not be practiced by pregnant women or those having their period, people who have had hernias, heart or high blood pressure conditions.

5. Bhramari

The thumbs block both ears while the middle and ring finger are placed on the tear duct, exerting a soft pressure, index fingers on the forehead, both hands covering the eyes.

Inhale deeply and exhale as much as possible while blocking the three Bandhas or ‘energy keys’: anus, stomach and throat. Remain exhaling as much as possible.

Time: Beginners: 3 to 11 times. Advanced: up to 21 times.

Benefits: It can easily relieve tension in the form of stress or high pressure. It is highly recommendable for people who meditate since it develops the awareness of the divine light.

6. Omkar Japa

Hands position: Chin Mudra.
Omkar consists of singing OM (AUM) in a vibrating way.

In order to do that, exhalation is divided into two parts: during the first part, sound is emitted through an open mouth and out; during the second, vibration occurs inside the mouth, singing OM so that it resonates within the closed mouth and nasal cavities.

Inhale and exhale singing OM with your mouth half open –a more high-pitched sound is produced. 3 times.

Inhale and exhale singing OM. 3 times.

Inhale and exhale singing OM without emitting sound. 3 times.

9 times in total.

Feel the vibration in the whole head.

Secondary 1 - Ujayi

Hands position: Chin Mudra.
Contract the vocal chords while inhaling, producing a sound with the throat, similar to a snore.
Block the right nostril and exhale through the left one (hand as in Anulom Vilom)

Repeat the exercise 3 times.

Your throat may feel slighty rough, but this feeling disappears with practice.

Benefits: It is good for coughs, colds and bronchitis. Also beneficial for thyroid gland conditions, insomnia, high blood pressure and constipation.

Secondary 2 - The Lion

Change of position: Japanese position with knees wide apart. Palms down on the floor, with fingers pointing to the knees, with arms stretched. Inhale curving your back. Exhale projecting the chest, stick out your tongue and ‘roar’ with your eyes looking up to the sky. Repeat 3 times.

Benefits: the same as Ujjayi. It is especially recommended for people who work with their voices, such as singers and teachers.