Balancing Pranayamas
They have a more neutral effect in the Tri Doshas, although they are tremendously important. Their benefits come mainly from the balance in between the heating and cooling energies within our bodies. That is why is important to practice them at the end of every session of Yoga.
Please remember that the following instructions are just a complementary guidance for the practice of pranayamas, they are not meant to replace the teachings and supervision of a qualified Yoga teacher. This is just a theoretical support for the practical experience that you develop with the help of a professional.
If you have further questions, or you want to start practising pranayamas, do not hesitate in contacting us here!
They have a more neutral effect in the Tri Doshas, although they are tremendously important. Their benefits come mainly from the balance in between the heating and cooling energies within our bodies. That is why is important to practice them at the end of every session of Yoga.
Please remember that the following instructions are just a complementary guidance for the practice of pranayamas, they are not meant to replace the teachings and supervision of a qualified Yoga teacher. This is just a theoretical support for the practical experience that you develop with the help of a professional.
If you have further questions, or you want to start practising pranayamas, do not hesitate in contacting us here!
1.- Nadi Shodhana
This Pranayama is the best technique to help you balance your energy, your mood, and even the temperature of your body. It is said to be the most important Pranayama technique used in Yoga.
This Pranayama is the best technique to help you balance your energy, your mood, and even the temperature of your body. It is said to be the most important Pranayama technique used in Yoga.
Instructions: Sit in a comfortable position. Put your hands resting on your knees. Keep head, neck and trunk aligned, straight to the ceiling. Close your eyes and relax your body. Nadi Shodhana requires a special hand position, called Nasagra Mudra. It can be performed in 2 different ways, as it follows:
- One option is to hold the fingers of your right hand in front of your face. Put the index and middle fingers gently on your eyebrow centre, without making too much pressure on that point. Now put your thumb finger above your right nostril, just on the concavity located at the end of the nasal cartilage. After that, put your ring finger above your left nostril, at the analog point that you located your thumb. The little finger can go along with the ring finger or stay comfortably folded (see picture, right side).
- For the other option, you should place your hand in front of your face and bend you index and middle fingers. Now you can place your thumb above the right nostril and your ring and little finger above your left nostril (see picture, left side).
If you practise this Pranayama for long periods, you can support your elbow using the palm of the left hand, although you have to be careful in not closing or restricting the movements of your chest.
Now, getting into the technique:
Start closing your right nostril with your thumb, and breath in through your left nostril. You can breath deeply without strain. Now, close your left nostril with the ring finger, and release the pressure made with your thumb on the right nostril, exhale. The next inhalation should be done through your right nostril. At the end of the inhalation, close your right nostril and open the left nostril. Breath out through your left nostril. This is one round.
Benefits:
√ It balances the 2 hemispheres of the brain and the 2 energies inside of us (from the sun and the moon, from Ida and Pingala Nadis) (1).
√ The practice with a long length of breathing (according to the progress of the student) ensures that the whole body is nourished by an extra supply of oxygen, and the carbon dioxide is completely expelled.
√ It has relaxing effects, and improves clarity and concentration.
√ Practice on a ratio of 1 : 1 helps people with cardiovascular problems and nervous disorders related with stress conditions.
Contraindications:
X It is not recommended for people with depression
X Longer counts are not recommended for people with heart problems.
Start closing your right nostril with your thumb, and breath in through your left nostril. You can breath deeply without strain. Now, close your left nostril with the ring finger, and release the pressure made with your thumb on the right nostril, exhale. The next inhalation should be done through your right nostril. At the end of the inhalation, close your right nostril and open the left nostril. Breath out through your left nostril. This is one round.
- It can be practiced for 2 to 15 min, depending on the expertise reached by the person.
- Please be aware that, under no circumstance the breath should be forced. Never breath through the mouth. If the nose has some blockages, perform Kapalbhati before performing Nadi Shodan.
Benefits:
√ It balances the 2 hemispheres of the brain and the 2 energies inside of us (from the sun and the moon, from Ida and Pingala Nadis) (1).
√ The practice with a long length of breathing (according to the progress of the student) ensures that the whole body is nourished by an extra supply of oxygen, and the carbon dioxide is completely expelled.
√ It has relaxing effects, and improves clarity and concentration.
√ Practice on a ratio of 1 : 1 helps people with cardiovascular problems and nervous disorders related with stress conditions.
Contraindications:
X It is not recommended for people with depression
X Longer counts are not recommended for people with heart problems.
2.- Bhramari Pranayama
Instructions: Sit in a comfortable position. Put your hands resting on your knees. Keep head, neck and trunk aligned, straight to the ceiling. Close your eyes and relax your body. Keep your lips gently closed with the teeth a bit separated, to allow the vibration to be heard and felt with higher intensity. Inhale trough your nose. Exhale slowly, making a “Mmmmm” sound, that is said to be like the sound of the black bee. The humming needs to be smooth, even and continuous during the whole exhalation. You will feel your chest and your whole head vibrate with this sound. Every breath is one round.
There is a variation of this technique, where you explore the vibration produced in your head, by locating your hands in your ears, making a plug with the thumbs. Rest the other four fingers on your head. Proceed with the technique as explained above.
Benefits:
√ It helps in relaxation, relieving cerebral tension. It can be practised at any time of high stress. It has even proven its effectiveness in pre-operative, operative and post-operative management of surgery (2).
√ It helps in the relief of insomnia, anger and anxiety.
√ It improves the voice.
√ It awakes the energetic centres from heart chakra upwards.
√ It induces a meditative state by harmonizing the mind and directing your awareness inwards.
Contraindications:
! It should not be performed when lying down.
Instructions: Sit in a comfortable position. Put your hands resting on your knees. Keep head, neck and trunk aligned, straight to the ceiling. Close your eyes and relax your body. Keep your lips gently closed with the teeth a bit separated, to allow the vibration to be heard and felt with higher intensity. Inhale trough your nose. Exhale slowly, making a “Mmmmm” sound, that is said to be like the sound of the black bee. The humming needs to be smooth, even and continuous during the whole exhalation. You will feel your chest and your whole head vibrate with this sound. Every breath is one round.
- You can practise as many rounds as you want,. Usually 5 to 10 rounds are enough at the beginning, and they can increase up to 10 to 15 minutes.
There is a variation of this technique, where you explore the vibration produced in your head, by locating your hands in your ears, making a plug with the thumbs. Rest the other four fingers on your head. Proceed with the technique as explained above.
Benefits:
√ It helps in relaxation, relieving cerebral tension. It can be practised at any time of high stress. It has even proven its effectiveness in pre-operative, operative and post-operative management of surgery (2).
√ It helps in the relief of insomnia, anger and anxiety.
√ It improves the voice.
√ It awakes the energetic centres from heart chakra upwards.
√ It induces a meditative state by harmonizing the mind and directing your awareness inwards.
Contraindications:
! It should not be performed when lying down.
3.- Om Pranayama
It is said to be the repetition of the sound of the Universe. The procedure for this technique of Pranayama is similar to the procedure for Bhramari Pranayama.
Instructions: Sit in a comfortable position. Put your hands resting on your knees. Keep head, neck and trunk aligned, straight to the ceiling. Close your eyes and relax your body. Inhale trough your nose. Exhale slowly, pronouncing the word “Om”. You will feel the vibration on your chest. Every breath is one round.
Benefits:
√ It helps in relaxation, relieving cerebral tension.
√ It can be practised at any time of high stress.
√ It induces a meditative state by harmonizing the mind and directing your awareness inwards.
Contraindications:
√ There is no special contraindications for this Pranayama.
It is said to be the repetition of the sound of the Universe. The procedure for this technique of Pranayama is similar to the procedure for Bhramari Pranayama.
Instructions: Sit in a comfortable position. Put your hands resting on your knees. Keep head, neck and trunk aligned, straight to the ceiling. Close your eyes and relax your body. Inhale trough your nose. Exhale slowly, pronouncing the word “Om”. You will feel the vibration on your chest. Every breath is one round.
Benefits:
√ It helps in relaxation, relieving cerebral tension.
√ It can be practised at any time of high stress.
√ It induces a meditative state by harmonizing the mind and directing your awareness inwards.
Contraindications:
√ There is no special contraindications for this Pranayama.
Heating Pranayamas allow you to increase the temperature of your body, your vitality, and from an Ayurvedic perspective, they have great effects reducing Vata and Kapha aggravations in our bodies and minds. Keep reading more here ! |
Cooling Pranayamas have a cooling effect withing our bodies, and from an Ayurvedic point of view, they are really good bringing down any aggravation related with Pitta dosha. Keep reading here ! |
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References:
- Telles, S., Nagarathna, R., and Nagendra, H.R. (1993) Breathing through a particular nostril can alter metabolism and autonomic activities, electronic version available in http://www.healthandyoga.com/html/research_papers/btp/om.aspx
- Singh, U.P. (1994) The Role of Bhramari in Surgery. Yoga Magazine, electronic version available inhttp://www.yogamag.net/archives/1994/fnov94/surg694.shtml