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Design of Pryma
3PR method Prayer, Preparation, Practice and Relaxation
Terminologies
Right
(Srya)
(Pigal)
Left
(Candra)
(I)
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Terminologies
Inhale Hold Exhale
Praka Kubhaka Recaka
Anuloma Viloma
Inhale & Hold Spontaneous Exhale & Hold Atarkubhaka Sahajakubhaka Bahyakubhaka
or
Kevalakubhaka
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Prayer
Prasyedavaesarva| tridivet yat pratiitam|
Mte'vaputrnrakasva| rcaprajscavidehina iti||
Whatever exists in the three worlds are all under the
influence of Pra. Just like a mother protects her children,
protect us and give us wealth and wisdom.
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Preparation
Kaplabhti:* Forceful exhalation, passive inhalation
* 1 time, 120 rounds/min (rpm)
Slow Normal Fast
< 5 rpm 15 to 20 rpm > 25 rpm
Pryma Normalbreathing
Kriya
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Benefits
* Kaplabhti is a cleansing technique and a kriyapractice.
* Mind goes to cessation, observe this state as long as
possible.
* It silences the mind.
* People having high blood pressure or any heartdisease should avoid this practice.
Itsa preparatory practice for Pryma.
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VibhgyaPryma
Sectional breathing:
* Abdominal breathing -Adhama vsa-
Cinmudra
* Thoracic breathing -Madhyama vsaCinmayamudra
* Clavicular breathing -
dhyavsadimudra
* Full yogic breathing -PravsaBrahmamudra
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Benefits
* VibhgyaPrymaopens up lower lobes of lungs.* Makes our breath slow deep and rhythmic.
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Anuloma Viloma Pryma :
* Slow and deep inhalation and
exhalation through both the nostrils.
* Let the breath stop automatically.
Benefits:
* Helpful in reducing stress and tensions* Improve memory and concentration power
* Improve quality of life
* Promote positive health
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Candrnuloma viloma Pryama
* Inhalation and exhalation through
the left nostril only.
Benefits:
* Cooling in nature* Beneficial for people with BP, IHD, anxiety
* Weight increase
* People with Kapha prakruti should avoid this
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Srynuloma viloma Pryama
* Inhalation and exhalation through
the right nostril only.
Benefits:
* Good for people with Kapha prakruti, asthma etc* Helpful for curing depression and over weight
* Helpful to overcome shyness and tamas (lethargy)
* Hyper active people (Rajasic) should avoid this
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Ujjyi Pryama
* Breathing through nose slowly with awareness
by making a sound in the throat region.
Benefits:
* Helps for pointed awareness
* Strengthens the muscles of epiglottis
* Helpful for tonsillitis, sore throat and asthma
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Ni uddi Pryama
* Inhale through left nostril, exhale
through right nostril.
* Inhale through right nostril, exhale
through left nostril.
Benefits:
* One universal practice without contra-indications* Promotes balance between Sympathetic and
Parasympathetic nervous system
* Reduction in anxiety and stress level
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Candrabheda Pryama
* Inhale through left nostril, exhale
through right nostril.
Benefits:
* Cooling in nature* Beneficial for people with BP, IHD, anxiety
* Weight increase
* People with Kapha prakruti should avoid this
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Sryabheda Pryama
* Inhale through right nostril, exhale
through left nostril.
Benefits:
* Good for people with Kapha prakruti, asthma etc
* Helpful for curing depression and over weight
* Helpful to overcome shyness and tamas (lethargy)
* Hyper active people (Rajasic) should avoid this
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Cooling Pryama practice
talPryama
* Inhale through the tongue, exhale
slowly through the nose.* Feel the jet of cool air
* An overall cooling effect is observed
* Expansion from pointed to linear awareness
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Cooling Pryama practice
tkrPryama
* Inhale through mouth, exhale
through nose.
* As the air moves through the tongue and mouth, it creates acooling effect on the inner surfaces of the mouth.
* Expansion from linear to surface awareness
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Cooling Pryama practice
Sadanta Pryama
* Inhale through the crevices of the
teeth, exhale through nose.
Benefits of all three cooling Pryamapractices
* Helpful in relaxing the muscles, smoothening the nervous system
* Allergies due to cold can be effectively overcome
* Spiritual growth by expansion of awareness
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Laya Pryama practice
BhrmarPryama* Inhale fully, while exhaling produce
the humming sound of a female bee. (Singgggg...)* Key is to produce resonance
* Sound frequency = Natural frequency of the body
Benefits:
* Helps to move from surface to 3D awareness
* Calms down the mind (Mano vega)
* Restlessness can be reduced
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Laya Pryama practice
BhrmaraPryama
* While Inhaling produce the high frequency
sound of a male bee.* Whole body should feel the resonance
produced by this sound.
Benefits:
* Laya or merger of the mind with vanishing of Tripui(Seer, seeing and the seen)* Soothes the nervous system and cultures the voice
* Extremely useful for all psychosomatic ailments
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Types of awareness
Pointed awareness Effort Ujjyi
Linear awareness tal
Surface awareness tkr,Sadanta
3D awareness Laya Pryama
Group awareness Ndnusandhna
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Relaxation
S i l e n c e
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Two schools of Pryama
Vasistha school
KubhakarahitaHatha school
Kubhakasahita
Hold
Hold
I : H : E : H
2 : 4 : 8 : 16 ratio
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Pryama with Mantras
GyatrPryama
InhaleOm bhurbhuva svaha
Hold
Tat savitur vareya
ExhaleBhargo deevasya dhmhi
HoldDhiyo yo napracodayat||
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Other types of Pryama
SvitrPryama Sama Pryama Vishama Pryama Ratio Pryama
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Pratyhra
Svmi Viveknanda Yoga Anusandhna
Samsthna
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Pratyhra + Prati + hra
Withdrawal of food
Withdrawal of food for sense organs
Or Moderation of food for sense organs
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Pratyhra
Eyes: Seeing
Ears: Hearing
Nose: Smelling Moderation
Tounge: Tasting
Skin: Touching