Pranayama & Breathing Techniques Flashcards
All pranayamas, benefits and contraindications (26 cards)
Different breathing techniques
Abdominal Breathing
Chest / Thoracic Breathing
Collarbone / Clavicular Breathing
Full Yogic Breathing (Combining the above 3)
Anulom Vilom / Nadi Shodhan (Alternative Nostril
Breathing)
Vaksha - Udara Swasa (Alternative Chest -
Abdominal Breathing)
Three phases of respiration
Puraka - Inhalation
Rechaka - Exhalation
Kumbhaka - Retention
– Abhyantara / Antara Kumbhaka: Retention of
air after inhaling
– Bahya Kumhaka : Retention of air after
Exhaling
– Kevala Kumbhaka: only Retention (no
inhalation no exhalation)
Ashta kumbhakas (as per HYP)
P.S. not ashta pranayama
- Suryabhedana
- Bhastrika
- Ujjayi
- Sheetali
- Sheetkari
- Bhramari
- Plavani
- Moorcha
In Gheeranda Samhita:
Sheetali and Plavani are replaced with Kevali, Sahita
In Hatha Ratnavali:
Plavani is replaced with Kevali, and added 9th one
Bhujagikarana.
Abdominal Breathing or Vertical Breathing
Inhalation - pushes diaphragm down, releases abdominal organs downward
Exhalation - pulls diaphragm upwards, flattening the abdomen.
Inhalation is dynamic, exhalation is passive.
Optimises lung capacity, makes breath rhythmic and relaxing.
Steps for Abdominal Breathing
Position : Lie down or sitting, close eyes
Palms of hands on the abdomen with fingers pointed towards your navel.Stretched out fingers are placed on either side of abdomen with middle fingers at the navel.
Abdomen should expend without tension or effort
Lower lobes of lungs used, diaphragm muscles moved down
Chest or Thoracic breathing
Heaving of the chest or rib cage.
Intake of oxygen is lower than abdominal breathing
Breath tends to be fast.
Powerful breathing technique for healing respiratory ailments
Steps for Thoracic breathing
Start in same position as Abdominal breathing
Palms of hands on ribcage, little fingers touching lower ribcage, fingertips holding ribcage, thumbs facing armpit at top of ribcage (under armpits).
Abdomen still, ribcage expands and lifts in inhalation, lings collapse on exhalation
Collarbone or Clavicular Breathing
Air flows into top of the lungs.
Inhalation - upper part of chest and collarbone lifted
Exhalation - they go lower
Breath shallow and rapid, similar to breath occurring during extreme stress and panic
Steps for Clavicular Breathing
Same position of abdominal breathing
Fingertips on part of collarbone
Inhalation - Chest expands and rises, collarbone rises, indentation on throat
Exhalation - Chest and collarbone return to normal position
Full Yogic breath process
Inhalation - Abdomen rises, ribcage expands, chest expands and collarbone rises
Exhalation - Abdomen sinks, ribcage contracts, chest and collarbone relaxed
Anulom Vilom or Nadi Shodhan (Alternate nostril breathing): BENEFITS
Facilitates proper supply of oxygen, co2 removed effectively
Improves lung function, blood circulation, purifies blood, good for heart related problems
Reduces stress, anxiety, depression and mental illness
Balance Ida and Pingala, removes blockages in pranic energy channel
Prevents diabetes
Removes blockages of arteries, relieves hypertension
Increases glow of skin
Benefits patients with asthma, headache, migraine, neurological problem, depression, gastric problem.
Anulom Vilom or Nadi Shodhan (Alternate nostril breathing): CONTRAINDICATIONS
Ideally to be done in morning in fresh air with empty stomach
Consult doctor - heart, abdomen or brain surgeries
Practice after emptying bowel and bladder
Practice to be done under guidance for children, pregnant women or elderly
Don’t overstrain chest muscles
Inhalation & exhalation duration as per individual’s capacity
Bhastrika Pranayam (Bellows breath) : BENEFITS
Energising practice, raises BMR
Stimulates circulation of cerebral fluid, creates compressions & decompression in brain
Rhythmic diaphragm movement stimulates heart & lung muscles - improves blood circulation & strengthens lungs
Relaxes body & mind, improves concentration
Increases appetite, cure for obesity
Relieves stress, depression & hypertension
Cures health ailments - asthma, headache, migraine, neurological problem, gastric problem, arthritis, throat infection
Increases warmth in body, prevents cold
Flushes out toxins, cures respiratory illness
Imparts glow to skin
Bhastrika Pranayam (Bellows breath) : CONTRAINDICATIONS
Patients with high bp and heart disease shouldn’t practice
People of low stamina should avoid
Should be done under expert’s guidance
Chandrabhedan or Chandrabhedi Pranayam (Left nostril breathing) : BENEFITS
Stimulates para-sympathetic nervous system
Reduces flow of gall
Cools body and reduces body heat
Gets rid of heart burn and laziness
Good to cure mental tension, agitation, high bp, heart disease
Chandrabhedan or Chandrabhedi Pranayam (Left nostril breathing) : CONTRAINDICATIONS
Should not be done in winter
Right nostril should be pressed with thumb of right hand, and left nostril should be pressed with ring finger of right hand
Suryabhedana Pranayam (Right nostril breathing) : BENEFITS
Boosts nervous system - sympathetic nervous system
Regenerates lung tissues & enhances their capacity
Strengthens immune system, improves digestion system
Soothes & invigorates nerves, cleans sinuses
Purifies brain & destroys intestinal worms and diseases, arising from excess of Vayu
Cures rhinitis, various neuralgia
Relieves asthma, cold, low bo, gastric problem
Increases body temperature
Removes kapha imbalance
Helps in weight-loss
Beats anxiety, depression, low energy, stress management, other mental illnesses
Suryabhedana Pranayam (Right nostril breathing) : CONTRAINDICATIONS
Facial muscles - forehead, eyes, temples, eyebrows should be passive and no signs of strain
People with high bp or heart trouble should not hold their breath
Do not perform during fever
Do not perform if yih have high Pitta or acidity, or recently recovered from diarrhoea.
Ujjayi Pranayam (Victorious breath) : BENEFITS
Uj = upwards, jay = victory
Involves closure of glottis, generation of hissing sound, both while inhaling and exhaling
Benefits person with high bp, coronary troubles
Aerates lungs, removes phlegm, gives endurance, soothes nerves, tones entire system
Reduces risk of diseases caused by tri-doshas
Stimulates thyroid gland
Eases diseases of lungs, chest, throat
Improves oxygenation in body functions
Clears lung, nasal cavity, strengthens vocal cord
Helps alleviate indigestion and irregular bowel movements
Effective in pain reduction, insomnia and migraine
Ujjayi Pranayam (Victorious breath) : CONTRAINDICATIONS
People with cardiac problem should avoid
Bhrahmari pranayam (Humming bee breath) : BENEFITS
Bhramar = Humming bee
Shanmuki mudra, make humming bee sound through larynx, while exhaling
Releases agitation, frustration and anger, calms mind
Makes voice sweet & melodious, clarity of speech
Cures hypertension and depression
Helps in controlling high bloop pressure
Strengthens vocal cords
Increases concentration
Helpful for pregnant women for trouble free childbirth
Bhrahmari pranayam (Humming bee breath) : CONTRAINDICATIONS
Should be done on empty stomach
If you feel dizzy, stop exercise and breathe normally
Sheetali Pranayam : BENEFITS
Sheetali = cooling
Calms mind, reduces stress or fight-flight response,
Cools body and mind, bp is lowered
Effective for hyperacidity, ulcers
Reduces body temperature, positive effect on endocrine glands & nervous system
HYP - practitioners become young and attractive, it removes excess heat accumulated in system, reduces biles, corrects spleen disorders, cures fever
Gives control over hunger and thirst
Stimulates para-sympathetic nervous system, effective in stress management
Sheetali Pranayam : CONTRAINDICATIONS
It can lower bp, so take precaution
Little cold or tingling sensation in throat is felt but its normal
Breathing should not be forced
Stop practice if you feel dizzy, continue to breath normally
