Yoga For Holistic Health

By:

Kamlesh Lakhera

Yoga teacher &Yoga therapist

PranayamaAn effective Yogic Practice for Physical Health

Salient feature

• Pranayama- Disiplined ,controlled, continuous, prolonged breathing with awareness

• Pranayama- Prana + Ayama

Prana-A subtle life force which provide energy to different organs including mind, also control many vital life processes

Ayama-Signifies the voluntary effort to control and direct this pranaOR

Prana means breath and ayama means a control over it.OR

Pranayama means a voluntary and temporary pause in the movement of the breath.

Pranayama is normally done in a relaxed sitting condition.Two important principles are-concentration and awareness.Pranayama require a concious control over breathing. One remains fully

aware of what he is doing during different phases of pranayama.

Different Phases of Pranayama• Puraka- Disciplined complete, proportionate and comfortable easy • Kumbhaka- Retention of breath in or out

• Rechaka- Disciplined complete,proportionate and comfortable easy breathing out

• Types of Kumbhaka- Antar Kumbhaka Bahya or Shunya Kumbhaka Keval Kumbhaka

The emphasis to be given on the practice of Kumbhaka.

During Kumbhaka phase a total stillness is necessary.Even mind and intellect level.

In kumbhaka phase no thought process is allowed.

Different Time Ratio

1:4:2:4

P:K(antar):R:K(bahya)

This ratio is accepted in many traditions.

Bandha

Contraction of an important part of the body

• Moola Bandha• Uddiyana Bandha• Jalandhara Bandha

Anatomy

Physiological effects

Hypoxia

• Benefits of short duration hypoxia created during Pranayama-

• Increases Haemoglobin levels in blood to help absorb more oxygen

• Leads to release of growth factors by brain to create new vessels to increase blood flow, like developing collateral or bypasses for main arteries

• Increases resistance of tissues to various injuries, including radiation injuries and ageing

• Helps survival of stem cells in blood stream• Induces nitric oxide enzyme (NOS) in the blood stream

The above information is taken by the researsch paper of Dr. Prakash Malse

of Antar Prakash Center for Yoga, Haridwar, Uttarakhand

Induces nitric oxide enzyme (NOS) in the blood streamNOS assistsa) In blood vessels dilation leading to increased blood flowb) In rapid communication beteen trillions of our body cellsc) In defense against oxidative damage to the body tissuesd) The immune system at fighting of bacteria and defending

against tumorse) In making sensory organs sharpf) In improving endurance and body strength.

Technique of Pranayama

It includes-• Force of breathing• The duration of each

phase of breathing• Number of rounds• Attention/awareness

on breathing

Postures with tri-bandha

To sum up

• Pranayama aims primarly at the control on the mind.

• When the mind is stable, no thiught processes or emotional disturbancesis possible.

• By controlling the mind, we would be able to control different emotions and as a result the temperament, moods,desires and vrittis of mind would also be controlled automatically