BANDHAS AND NADIS
We breathe through both the right and the left nostrils. This activity is performed through two seperate channels in the nose .The flow of Prana through the left nostril is done by , what is known in yoga language, IDA OR CHANDRA Nadi . This Nadi is supposed to be cool in effect. It influences the left part of the body and controls human thoughts. It has Tamas Guna. The flow of Prana through the right nostril is done by the Pingala or Surya Nadi. It provides heat and controls the right part of the body. It also regulates the Prana Shakti in the human body. It is supposed to have Rajas Guna.
Where the flow of Prana through these two Nadis meets in the body, Sushumna Nadi is supposed to exit there. This is the central canal. Neither hot nor cold, it controls and balances the other two nadis. This subtle nadi provides light and knowledge. Its main characteristic is Sattva Guna, it is also called saraswati or Shakti Nadi.
One must understand that the objective of pranayama is to effect the proper balance between Ida and pingala and to gain spiritual upliftment through the attachment of light and knowledge from the Sushumna. From physical point of view, a proper balance among the three naids provides health, strength, peace and longevity.
BANDHAS
While doing Pranayama , certain, Bandhas are also practiced, They are three in number.
1. Jallandhar Bandha is performed by pressing the chin about three inches above the heart in the hollow formed in the neck.
2. Uadlyana Bandha is performed by exhaling the breath and by contracting the belly inwards.
3. The third Bandha called Moola Bandha is performed by contracting the return upward.
The Technique of Pranayama
1. Place: The first requisite of Pranayama is the selection of proper place for it. The place selected should be even clean. Peaceful and airy. It is better if it is done in garden. But the place which admits direct and strong wird should be avoided. Do not perform Pranayana under a fan on full speed A noisy or crowded place is also unfit for Pranayama.
2. Time: The most suitable time for Pranayama is the morning hours before the d rawn when the atmosphere is clean and peaceful, free from dust and full of pure air. But the body must be properly cleansed before siting for Pranayama. A beginner should practis for 5 to 10 minutes only. Gradually one can increase the time upto half an hour or even one hour. The duration should however be fixed according to one’s convenience. But do not be irregular. Changing of duration every now and then and stopping the practice abruptly and then and starting it all over again is not good; it can even be harmful.
3. Posture: The best posture for all types of Pranayama is Padmasana or Siddhasana. Sit comfortably in any of these postures. Keeping the body erect but without any stiffiness. Those desirous of doing pranayama should prepare their body and mind by the observance of yamas, niyamas and by the exercise of asanas. In pranayama, the body should stay erect without any movement of any trace of tension. Both the hands should rest on the eyes should be gently closed.
Before starling pranayama, the breath should be made normal in a natural way keep the body in a relaxed state and mind thought free to attain full concentration.
4. Technique: pranayama is not the way of normal breathing. it is a specific way of inhaling and exhaling while doing pranayama one should concentrate on one’s breath; inhaling and exhaling should be slow and regular, pranayama should be performed according to one’s capacity and not in an uncontrolled and abnormal way . One should advance in it gradually in accordance with one’s capacity and experience.
In doing certain Pranayama it is necessary to close the right and left nostrils . This should be done with the help of thumb and the third finger of the righ hand . The first and second fingers should be bent in such way that they should touch the palm together. When it is necessary to close the left nostril is to be closed, thumb should be used. When it is desired to close both the nostrils, both the thumb and third finger are to be used When the hands are not required for closing the nostr ils , they should always rest on the knecs.
There are three ways of controlling the breath is pranayama:(i)pooraka(filling the breath in). (ii) Rechaka(throwing the breath out) and (iii) Kumbhaka( holiding the breath in or out). Holiding the breath after filling it in is known as Amrk Kumbhaka and holding it after throwing it out is called Bahya Kumbhaka.
Some important instructions regarding pranayama:
1. you can do Pranayama 3 to 4 hours after meals .The most suitable and useful time for Pranayama is the morning hours on an empty stomach.
2. Do not practice sheetall & Sheetakari Pranayama in winter. Those suffering from gastric trouble also should not do this Pranayama.
3. Do not practice Bhastrika and Surya Bhedan Pranayama in summer.
4. Nadi Shadhana and Bhramart Pranayama are very useful for uncertain and mentally retarded persons.
5. Deep breathing inhaling and exhaling and Antrk as well as Bahya Kumbhaka are very beneficial for attaining longevity.
Some Other Useful Yoga Aasans
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