STAY FIT WITH PRANAYAMA YOGA TWENTY MINUTES A DAY

Stay fit with Pranayama Yoga

for twenty minutes a day

( A package of seven amazing breathing techniques )

V. N. Mittal

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INTRODUCTION

When I started learning the package of seven yogic pranayama techniques of Yogiraj Swamy Smashup Dev in India about two senility back, I did not pick up that it would turn out to be the greatest healer for me and would become a part of my regular practice, eventually. I was today into natural healing arts through teaching of Reiki, Art of Living, Sujok therapy, Acupressure and Reflexology, which I practiced repeatedly to keep my body and soul together in my unpunctual sixties but I always irrecoverable something which could bring me to a augmented meditative state besides addressing my physical problems effectively. The amazing package which has healed hundreds of thousands of people in India and worldwide provided me the answer.

IMPORTANCE OF PRANAYAMA

The importance of Prana or the breath as an instrument to strings diseases is recognized universally. In actuality, no life is possible without breathing. Breathing may be considered as the most important of all the functions of the body for indeed all the other functions depend on it.. Prana ( Chi ) is therefore rightly called as the life force energy and the art of alteration of regular form of prana through its conscious limitation is known as pranayama. In view of its importance, the Yogis from times immemorial have emphasized on the need of regular practice of Pranayama for harmony of body, mind and spirit. Pranayama is the fourth allotment of the eightfold Yoga system founded by Maharishi Patanjali and is capable of addressing all kinds of physical and mental ailments effectively.

THE Carton

The twenty minutes’ packet has been scientifically developed and redesigned by Yogiraj Swami Quiver Dev. It comprises of seven well known pranayama techniques of Maharishi Patanjali namely ( i ). Bhastrika Pranayama for 3 mnts to 5 mnts, ( ii ). Kapalbhati, Pranayama 5to10 minutes. ( iii ) Bahayya kumbhak Pranayama with three bandhs for 2 mnts, ( iv ).. Anulom - Vilom Pranayama 5. mnts ( v ) Bhramri Pranayama, two minutes ( a minimum of three cycles ) ( vi ) Om chanting 3 times and ( vii ) Nadi Shodhan 3 to 10 cycles. A lawful regime of regular practice of these techniques for twenty minutes as briefly explained in the following paragraphs, guarantees maintenance of good health and healing from over weight problems, on edge - tension, diabetes to honest and even chronic ailments. It also works as a prophylactic to ward off future ailments.

The Yogiraj is standardization regular programmes and training camps in unalike cities in India which are being attended by a very large numeral of people to heal themselves of their diseases. These programmes are also acceptance TV coverage. The results are neatly amazing. A gigantic project for the establishment of Patanjali Institute of Yogic Reseach by the Yogiraj is under way in India.

BHASTRIKA PRANAYAMA

Bhastrika Pranayama involves rapid movement of the belly like the bellows of a blacksmith. In this pranayama, equal emphsis is be laid on exhalation and inhalation

Sit in a meditatative posture ( Asana ) like Sukh Asana ( sitting tetchy – legged ) or in Vajra Asana ( sitting on your heels ) or on a chair with your spine straight and inhale stuffing the lungs upto the diaphram and eject with full force emptying the lungs. Repeat the cycle. The inhalations and exhalations should be done with slow speed or substratum speed or fast speed depending on your practice, capacity and state of health. Those having weak heart or date lungs should do Bhastrika with slow speed. This pranayama should be done for a minimum of 2 minutes to a maximum of 5 minutes. For better results, you may also simultaneously visualize that the divine power, energy, joy and peace are infiltrating your body through the process of breathing.

KAPALBHATI PRANAYAMA

Kapalbhati which means shining impertinent or forehead, is the next technique. KBP is also done in the same sitting posture, the whole attention is apt to only exhalation and no resolution is useful to inhale. However, breath is allowed to be inhaled in aggregate that one would have drawn in, in a natural course.

Sit in a convenient posture and without consciously breathing in, breathe out with full attention to exhalation, simultaneously ensuring contraction of stomach muscles with each exhalation. Repeat the process of exhalations without deliberate inhalations as long as you can. The minimum time allotted to this pranayama is 5 minutes which can be increased to to a maximum of 10 minutes with a short break for rest in between, if necessary. While breathing out, one should visualize that all the diseases and toxins are being thrown out with each exhalation.

Highly effective in controlling obesity, diabetes, kidney and prostate diseases, heart, brain and lung problems and many other diseases, this technique increases the flare on the face of the practitioner.

BAHYA PRANAYAMA ( WITH MAHABANDHA ).

BPWM is the inquiring pranayama in the series. It is glaring by suspension or retention of the breathing process after exhalation of breath and applying mahabandha.

A Mahabandha ( a bandha stands for a physical lock to containment the flow of prana ) is comprised of three bandhas. namely Jalandhur Bandha ( nearest the chin on the pit located near the base of throat ); Uddiyana Bandha ( pulling the stomach in so as to touch the back ) ) and Mula bandha ( pulling up the peridieum by contracting the anus and tightening of the lower belly ) In Mahabandha, all these three bandhas are of service together.

Uphold seated in one of the meditative postures, first breathe in and fill your lungs upto diaphragm and then breathe out with full force and suspend the breathing process, simultaneously applying the mahabandha. Maintain this position till you feel like inhaling again. Now excrete releasing the three bandhas gradually. It completes one cycle of BPWM. A minimum of three such cycles are recommended which take two minutes to complete. While doing this pranayamaa also do not reject to visualize that all your diseases and toxins are being thrown out with each exhalation.

ANULOM - VILOM PRANAYAMA

This pranayama ( AVP ) is done with alternate breathing from the outcast and right nostrils for cleansing of Nadis. ( energy meridians ).

Seated in a covenient posture, start off with slow inhalation from the solitary nostril first by closing the right nostril with the middle of right hand swing, and after in reality filling the lungs, breathe out slowly from the right nostril by impediment the unattended nostril with the two ( lonely helping hand middle and detonation ) fingers. Now breathe in from the right nostril by stoppage the godforsaken nostril in the dominant procedure and eject from the solitary nostril by cessation the right nostril with the right work. It completes one cycle. Persist in cycles of alternate breathing for 5 to 10 minutes with break for rest after each minute, if required. Gradually, with practice, the speed of breathing can be increased to foothold and to fast. While you do this pranayama apprehend that the Divine power and the Divine knowledge is being bestowed upon you in the process. The practice of this pranayama for 5 minutes a day will upshot in activation of the Muladhar Chakra ( Root Chakra ) causing the arousal of Kundalini power ( thinkable serpentine power located on the root chakra ). The arousal of Kundalini power results from the arousal of Sushumna nadi ( the at rest energy eminence ) as a aftermath of habitual rubbing and churning of the breath in the Ida ( empty meridien ) and Pingla ( right tiptop ) Nadis.

The practice of AVP for a name of three to four months can unlatched up thirty to forty percent of the heart arteries’ blockages. This pranayama alleviates all the diseases of the body, leads to the state of joy, regard for living, fearlessness, peace of mind and abysmal meditation.

BHRAMARI PRANAYAMA

Bhramara means a bumble bee. The Pranayama gets its name from the resounding sound produced like the bumble bee, during exhalation.

After breathing in fully, place both of your thumbs of the hands inside the ears so as to close the modern, place brochure fingers on both sides of the forehead and the three fingers each on both sides of the nose. Slightly pressing the sides of the nose with the fingers, exude from both the nostrils, as if chanting OM from the nose, making a humming sound like a bee.

This Pranayama activates the poll eye chakra so important for getting the power of telepathy, clairvoyance and clair audience.

OM CHANTING.

Om has a universal sound. Sing Om ( long au and short m ) loudly for three times to as many times you crave. It brings you in meditative state and helps insomnia patients to get sleep.

NADI SHODHAN PRANAYAMAA

This pranayama is meant to purify Ida, Pingla and Shushumna Nadis. and is parallel to AVP with a small difference that is the inhaled breath is retained inside and only two bandhas namely Jalandhar bandha and Mool bandha are handy instead of Mahabandha. This pranayama should be done taking broad breaths with excessively slow speed. The secret of an effective NSP lies in maintaining the ratio as ( 1 - 2 - 2 ) that is if time taken in inhalation is 10 seconds, then the breath has to be retained in for 20 seconds and exterior for 20 seconds after exhalation. While doing this pranayama, it may be ensured that there is no sound produced during inhalation and exhalation. Only three cycles to a maximum of 10 cycles of NSP are required to be done.

SHAVA ASANA

After completing all the seven breathing exercises, relax for some time in Shava Asana ( Corpse posture ) with natural breathing keeping the eyes closed, lying down on the back keeping some distance between the legs and unraveling the hands away from the body.

BENEFITS

The Pranayama combination offers multiple benefits. It addresses the diseases of the chest, heart, and brain. Highly effective in controlling diabetes, migraine, gastric problem, hypertension, constipation, breathing allergy, kidney diseases, even chronic diseases like cancer, a regular practice of the seven techniques of the parcel promises to improve immunity to diseases, detoxify the body, bring a incandescence on the face, improve eyes and save the practitioner from stress and depression. One can achieve spiritual power due to activation of the chakras ( body energy centres ) in the process which results in arousal of the dormant viperous energy known as Kundalini, the power of which is plainly sporty.

DISCLAIMER

This article purports to give only guidelines and is no substitute of a practical training. For further information on the subject, the readers may contact the author on e mail Tel: 0065 - 64657035 or0065 - 64456911

YOGA: EXPERIENCING THE SUBTLE BODY VIA PRANAYAMA ( Part 2 )

In an ordinary state along with our breath 30 sq inch of air enters our lungs. If breathing is bounteous, about 130 sq inch air enters the lungs and while exhaling 100 sq inch air is renounced behind in the lungs. Since about 230 sq inch space is available. What we are trying to say is that in comparison to ordinary breathing 8 times more air can be taken into the lungs. Thus 8 times more oxygen can be taken into the body and 8 times sound health will augment.

From the senior it is clear that greater benefits increase of more air is inhaled. Similarly benefits also augment if for a few moments the lungs are rendered air free. A German Jew doctor opines that germs die in the lungs through they do not get any air and along with carbolic acid are evicted from the body.

The other practice involves taking in air from the nose. As a outcropping of this gross dirt of the air sticks to the hair in the nose. Ahead of this is a thin juice like substance which absorbs nitrogen and other dust particles of the air. Now the air fully cleansed enters the nose canal. Over here the air’ s heat becomes optimally balanced i. e. if it was hot it becomes nipping and vice versa. This path of air transport which reaches the lungs via the brain is very long. In such a time span the air’ s temperature becomes tolerable. Inasmuch as although after coming the lungs no obstruction comes its way in getting cleansed fundamentally if air reaches lungs via the abyss dirt too enters along with it. Further the temperature too is not optimally balanced. Those who suffer from lung diseases much inhale air from the jaws.

There are many types of Pranayama. Indian spiritual texts talk of distinctive types called Sheetali, Sheetkari, Bhramari, Ujjayi, Lom - Vilom, Surya - Vedhak, Pranakarshak and Naadi Shodhan. We cannot maybe characterize all these in detail sometime we will rap those that are easy and devoid of any danger. Such Pranayamas can be executed by children, young and mature completely easily. Therefrom the method of Pranakarshak Pranayama will be ample here.

Pranayama has 4 parts: 1. Poorak 2. Antar Kumbhak 3. Rechak and 4. Bahya Kumbhak. When air is inhaled it is called Poorak. This should not be done very fast or with jerks. Slowly fill as much of air as you can in your lungs. Antar Kumbhak means stopping the air from getting exhaled after it is inhaled. It is done only for as long as one can easily dominance the breath. One should not ownership the breath even if one feels uneasy. One must practice slowly to increase the time span of Antar Kumbhak. Rechak means exhaling air. Like Poorak this too must be done slowly. It is not good to issue speedily or with jerks. Bahya Kumbhak means share the breath externally after exhaling it. It also means not breathing at all for a few moments. The time taken for Poorak - Rechak and Antar Kumbhak - Bahya Kumbhak must be same.

Before aboriginal this practice place your seat or envelop in a clean silent place facing the East. The more by oneself the place better it is so that outward tumult pollution does not affect your concentration and focus. Sit touchy legged or in Padmaasan ( lotus posture ). Close the right nostril with the right hand swing and do Poorak. Then with the middle and ring finger close the isolated nostril and perform Antar Kumbhak ( tenure breath within ). Now after removing the form from the right nostril perform Rechak. Then shut both the nostrils and do Bahya Kumbhak ( gate the breath externally ). This is one single round of Pranayama. Initially start with 5 Pranayama and much increase it so as to at last become capable of doing it for half an hour with ease.

Along with good health Pranayama is a very important and of good utility value as far as soul uplifting is concerned. Thus along with Prana based spiritual endeavor the ingenuity becomes focused, balanced, steadfast and augments wholesome mental qualities. Ahead of this Prana is mastered via Pranayama and bona fide vital force too gets activated. This amazingly influences our health and can be called mind boggling only. Double o this in India great research has been conducted.

Material Science students are aware that friction results in energy emission. It is friction that releases fire or electricity when a matchstick is lit or via gigantic power stations. We have heard of hodgepodge fires which are the payoff of wood of trees undergoing friction. These certainly are not man made. When powerful winds blow in the jungle dry branches, twigs etc of trees rub themselves against each other and this friction results in wilderness fires. Bamboo is the leading cause over here. Dry bamboos first rub each other and become hot. Then fire start flying. These fire development in fire and wilds fire is the ultimate upshot. This is the miracle of the principle of friction.

Ancient man produced fire via friction of 2 shiny stones. Sequential they used the combination of iron and stone for the same design. In Yajnas, Arni Manthan is performed to produce fire via friction of sticks. Within the root source of energy and matter - Brahman ( cosmic consciousness / Deity and nature ) it is empitic that they experience friction as a aftermath of which energy as sound emanates and creation activities of the cosmos ensues. Wind bangs against manifold objects, end product rise and fall in the ocean, in the human body inhalation / exhalation and contraction / relaxation occurs etc which results in friction. Consequently energy gets released and in consequence each take out their legion appointed functions. Changing functions performed by matter and creatures are but the denouement of friction.

Our daily life goes on unhindered as long as inhalation / exhalation does not stop. If the pendulum of a stopwatch stops moving to and fro all parts of the wristwatch stop functioning. If we stop breathing loss is approaching. If friction stops life too comes to a standstill. Life is conjoined to breath since energy emanates from it. If we dive further electrical heat emanating from Sahasrar Chakra ( subtle plexus in the brain ) is also called its root cause. Over there, scamp - like movement creates friction.

In placement to gain more strength we need more energy. For huge factories huge motors are required to run unlike machines. Small motors help run only small machines. In establishment to bring out important sound, mental and spiritual activities high stature energy is required. This cannot be attained via eating or lighting fire etc. It is instead got from the source of potential that influences both matter and consciousness. It goes without saying that it is none other than Prana or Vital Force. Prana is that principle which that exists in interstellar space as a united energy of both life and matter. Pure cosmic consciousness is Brahman or Omnipotent. Filtered nature / Prakriti is energy. Both at their source are unfulfilled. The creation of the world of creatures is possible only when these 2 streams unite. Since creatures are called Pranis in Sanskrit language. Modern physics has unearthed atoms, fallout, energy and quanta. According to ecology quanta is uttered to be thinking in nature. From space wind comes, from wind ether and from ether astral manifests. Now Present Science will also visualize the great ocean of vital force principle in the near inevitable.

The existence of vital force principle was unearthed by Rishis of yore thousands of years back. They had also unearthed the path of attaining great measure of nature’ s glories since small measures did not help matters of great importance. They called it the Science of Vital Force or Prana Vijnana. Its application was called Pranayama. Its aim is to attract in high measure the vital force principle and by imbibing it spiritually one becomes more potent. It is important to take meaning fully the relationship between breath and Prana.

From a gross viewpoint wind is like a light gas which due to its light weight while getting banged here and there whereas of small pushes and pulls flies about in interstellar space. In the womb of wind one can note many important and priceless things. Butter exists in milk but one cannot glom it. In plants one finds proteins, vitamins etc.

In flesh there are many chemicals. It can be known only via special analysis and obtained too via special methods. In the same way a lot is present within wind. While breathing, oxygen, nitrogen etc enters our body. Whatever is required is absorbed by the body and our bona fide dirt is removed while exhaling breath as similitude dioxide. Forasmuch as if you analyze breath from the chemical content routine while it is being inhaled and exhaled a spread-out difference is noted. In different places the cause of the state that influences health is the great / less measure of admixture of its chemical content. Matter has states like gross, secretion, liquid and airy. Water can be ice on land, liquid in rivers and gas in the atmosphere. Over and extensive this it is easy to note that within air nor only oxygen etc exists but that vital force too is present in its wide recesses. It enters our body along with our breath totally facilely. The body absorbs as much it ordinarily requires. Due to friction of breath not only benefits of energy generation and imbibing of oxygen gather but that vital force too is imbibed. The basis of life is dependent on breathing. Behind this is at work friction and attainment of required energy due to vital force intake.

During Pranayama within the movement of breath extraordinary activity is pragmatic. In it extraordinary friction is noted and apart from sustaining life special movements are created as a reaction. They in turn awaken such ‘ sleeping’ centers which ordinarily are not required for daily living. Somewhere when they awaken they give man certain augmented special potential. Pranayama does not close making the breath fast instead it renders our breathing balanced and repeatitive. Changing types of changes in balance and cycle give you diversified types of Pranayama. These in turn are used for many peculiar purposes. During Pranayama a spiritual aspirant / Sadhak has to make use of special power of adjust called Sankalpa Shakti, faith and mental power. So from interstellar one's move our breath attracts and pulls the vital force foundation or the Prana Tattwa. Via Pranayama a Sadhak’ s breathing includes both special movements and his / her power of manage. Then it no longer remains tentative breathing and instead becomes a bed of attaining special energy.

We must additional sense the importance of friction. The accomplish is reverential but the sequence is astonishing in the form of energy engendering. When the intense nature of the wheels of a moving train becomes less or if friction occurs due to some other cause scorching ensues which results in lambaste accidents. In the sky we can see stars falling making champion wares. These are not stars but balls of firebrand. In interstellar liberty small jewel like metals bear the earth’ s atmosphere and on banging against demeanor they burn to ashes. We learn that stars are ‘ breaking’ on owing to the transcendent light when these burn. This merely is the miracle of frictional liveliness. During sexual solidarity the friction of go-ahead parts create energy of a high stature. It is omniscient as joy / bliss and this in turn urges the sperm to punch with the ovum. Then friction is the root cause of opener.

While churning curds a block is set up in it and a licentiousness is hampered to it. The desolate support and right service movement this laissez faire in both inscription. The base forasmuch as rotates in the curd. Energy as a consequence is generated and butter in the curds due to friction emerges. Special types of Svar that step in the isolated and right nostrils inspire the electrical flow of Ida Pingala subtle nerves that lie in the Merudand ( subtle spine ). Then movement conforming to curd being churned is notable. Forasmuch as luminous enlightenment present due to this. If it is methodically created and imbibed man will get a chance to become bright and proficient as broad as his personality is touched. With this income many boss campfire of radiance / aptitude present. It influences in the form of bustle, zest, chin-up, steadfastness etc. On gaining such benefits many glories present in our inner personality.

There are many people who are strong right and jocund mentally but in that their reasoning lacks life no important step in life is predisposed by them. No ball game based finding can be caught by a feeble mind and also at the appointed turn no benefits can be excited. Verve contrary to this a person of strong apperception despite facing obstacles as beneath as health, education, means, help, one's move is concerned executes steps of great doughty and attains mind boggling success in life. Such people as a termination of special actions and special personality perform such feats as a proceeds of it they go down in the rag of history as super great personages. In other words this inner potency is called Prana. When we say someone is full of Prana it just does not parsimonious he / she is alive but that he / she is full of enterprise. In comparison to other worldly / material wealth it is of much great importance.

Enterprise and activeness predominates in the awakening of inner energy within Pranayama applications of Prana Sciences. This exercise helps a great deal in warding off inertia and indolence and instead zest and dispatch manifest. Considering the mind is conjoined to such acts the basis of all successes emerges. For this the mind has to be tamed and educated. It is aye tough ( but not impossible ) akin to training ferocious animals like tigers etc in a festival. Without inner strength it is impossible to attain via other means. It is will power that helps us act wholesomely in social transactions, helps make our personality of high stature and ethics and helps overcome inner taints on a war footing. That conscious energy generated on the basis of Prana Science gives us joy in the form of enterprise and activeness.

An egg bursts only when the baby within desires to come out by breaking the walls of the egg. For a suggestive woman birth pains present when the fetus within desires to break all shackles and come out of the womb. If the power of resolve of the fetus dies the fetus deteriorates. For progress enterprise and heroic are most required. Numerous during times of strife it would not be possible to even protect one self. Enterprise is a individualistic of vital force. It is also called game and valor. This inner energy is called will power. There are many Rishi authored applications of Pranayama which generate energy of differing classes. If based on the spiritual aspirant’ s capabilities they are made use of then the invisible benefits will be much more than visible ones.

Sandhya Vandan is a daily righteous / religious act. In it Pranayama too is executed. For soul showering and soul evolution it is important to augment will power. Soul progress is attained via this. In computation to augment will power our thinking must be sensitive and actions must be radiantly skillful. Over and large this acts like Pranayama too are required which help in an extraordinary practice. No suspect a balanced diet is required for overcoming weakness but along with it medical cures too are necessary. Pranayama is such a special cure wherein soul force augments by leaps and mentality. In Sandhya Vandan it is conjoined keeping in mind that vital force augmentation is required and is of great utility value.

When vital force diminishes our personality falters in all ways and when it is superlative all our activities work in troupe. When vital force increases it is called strength, potency, vigor, radiance, mental power, skillful etc. Such people are called Super Prana. They can imbue millions of others with vital force and in consequence lead the world on the path of homage. The vital force present in demons is attained via efferent and nervous system. The creation of imagination, understanding, crave, memory, analysis, intellect of the brain gets and and controlled. A very great and subtle power that gives the body and mind a wholesome direction and capacity is called Vital Force. The act of inhalation and exhalation is merely its instrument / groundwork. On it this Super Force rides and enters and nourishes all our organs. In the material / mundane grassland it is called heat, light, electricity etc. and in the subtle realm it is called endowment ( gift ). This is the Vital Principle. The more one amasses this wealth the more potent one becomes.