E-Book

Pranayama

By

Tamarapu Sampath Kumaran

About the Author:

Mr T Sampath Kumaran is a freelance writer. He regularly contributes articles on

Management, Business, Ancient Temples, and Temple Architecture to many
leading Dailies and Magazines. His articles are, popular in “The Young World
section” of THE HINDU

His e-books and articles on nature, and different cultures of people around the
world are educative and of special interest to the young.

He was associated in the production of two Documentary films on Nava Tirupathi

Temples, and Tirukkurungudi Temple in Tamilnadu.

Acknowledgement to:

Google for the photographs and Scribd.com for hosting my e-books.

- Tamarapu Sampath Kumaran

Pranayama

As per the medical study when we breathe out, fat goes out of our body
as carbon dioxide resulting in weight loss. Scientists have found that
Lungs are the primary excretory organ for weight loss.

Human fat cells store triglyceride, which consists of just three kinds of
atoms; carbon, hydrogen and oxygen. Shedding unwanted fat requires
unlocking the atoms in triglyceride molecules by a process known as
oxidation. By tracing every atom's pathway out of the body, the
researchers discovered that when 10 kg of fat are fully oxidised, 8.4 kg
departs via the lungs as carbon dioxide (CO2). The remaining 1.6 kg
becomes water (H2O). The analysis showed that the inhaled oxygen
required for this metabolic process weighs nearly three times more than
the fat being lost.

To completely oxidise 10 kg of human fat, 29 kg of oxygen must be

inhaled producing a total of 28 kg of carbon dioxide and 11 kg of
water. The water formed may be excreted in the urine, fasces, sweat,
breath, tears, or other bodily fluids and is readily replenished.

At rest, an average 70 kg person, exhales around 200 ml of CO2 in 12

breaths per minute. Each of those breaths therefore excretes 33 mg of
CO2, of which 8.9 mg is carbon. By simply exhaling 17,280 times, an
average person therefore loses at least 200 grams of carbon every day
and roughly a third of that weight loss is achieved during eight hours of
sleep. Keeping the weight off simply requires that you put less back in
by eating than you've exhaled by breathing, explain the researchers.
Replacing one hour of rest with exercise for example, jogging, raises the
metabolic rate to seven times that of resting by, removes an additional
40 g of carbon from the body, raising the total by about 20 per cent to
240 g.
Pranayama is all about inhalation, exhalation, and retention of breath.
There are many types of pranayama that goes with different sets of yoga
Pranayama is supposed to quiet the mind and to improve breathing
technique. In addition, pranayama has certain physical effects, making
pranayama exercises an important component of Yoga practice.

Benefits of Pranayama is a collection of practices that are usually

referred to as breathing practices. While it is true that the practice takes
the form of breathing it is aimed at the subtle substance called Prana.
Prana is associated with the animating principle of Purusha (Cosmic
Spirit) described in Samkhya philosophy – a life force.

This subtle distinction between air and Prana is useful in understanding

the purpose of Pranayama. Unlike air which moves in and out of the
body, Prana is a fixed and limited resource – a pool of energy that
resides within the body. Prana flows in channels called Nadis.
Pranayama practices have a potential to clear these channels and
facilitate better flow of Prana throughout the body. This can bring about
a change in the quality of Prana. As per the medical study quality of
Prana – it creates a collected and tightened field of energy, an increased
vitality.

Though there are many forms and variations of Pranayama practices the
one thing they all have in common is using the nostrils to control the
breath. There are two primary channels called Ida (associated with the
moon and feminine energy) and Pingala (associated with the sun and
male energy). Ida and Pingala are associated with the two nostrils – so
by using nostril control we are manipulating the flow of Prana in two
primary Nadi and through them with the entire energy system.
Pranayama involve nostril control, and is an independent practice and
cannot be performed as a part of an asana (physical) practice. Ujjayi
breathing which is used extensively in asana practice, is not considered a
Pranayama because it does not involve nostril control.
Nostril control is performed with the right hand. The index and middle
finger are folded out of the way into the palm of the hand. Then the
thumb and ring finger are brought closer together and form a dynamic
vice we will use to control the nostrils. The little finger is not involved in
nostril control.

The fingers should be placed right below the bridge of the nose – the
soft area right below the bone. In this location you will need very little
physical movement to apply control. If you place the fingers at the end
of the nose – you will be required to make larger movements which are
less effective and unnecessary

The arm should be slightly active and distanced from the body, and your
wrist joint should be flat, a relaxed continuation of the arm This may
cause some discomfort at first, and this will pass with practice.

Because of the asymmetric position of Pranayama practice there can be a

tendency, during practice, for the head to twist to the right. This happens
when the right arm tires and instead of being placed lightly on the nose,
weighs down on it – it is an escape for the arm at the expense of the
head, neck and back. When you are starting out with Pranayama it can
be useful to open your eyes once in a while and gaze down to make sure
your head remains centered.

You’ll find that just doing pranayama can help you relax and reduce
stress. The breathing technique in pranayama is simple and not very
difficult to master. However, you need to keep the following in your
mind before starting on pranayama.

 Pranayama is a breathing technique. Be aware of your breathing.

 The breathing process has to be very gentle and even jerky or
irregular breathing can harm you. Uneven breathing is supposed to
be a sign of illness.
 Do not over exert. Pranayama should not make you tired. Rather, it
should help you relax and energize you.

Please note that you do not attempt pranayama if you have chronic
shortness of breath or any other breathing problems

Nadi Shodhana is the most commonly practiced pranayama for stress

relief. This breathing technique involves inhaling through the left nostril
and exhaling through the right; then inhaling through the right nostril
and exhaling through the left
Curl your index finger and middle finger of the right hand. You
need to use only the thumb and the ring finger for this breathing
technique.
Close the left nostril by pressing gently with the ring finger.
Inhale deeply, slowly and steadily through the right nostril.
Hold the breath inside for a few seconds.
Now close the right nostril with your thumb and open your left
nostril by relaxing your ring finger. Exhale slowly and steadily.
Repeat this process with the left nostril.
This will complete one round of nadi shodhana. Initially do 10-15
rounds of this pranayama. Increase the rounds as you become
seasoned.

If sitting on the floor is not ideal for your knees or back, sitting upright
in a chair is a fine alternative. Though squatting on the floor is
recommended for Pranayama, it can also be done by sitting on a chair -
a dining chair, a folding chair.
 Notice that you will sit on the front edge of the
seat and not all the way back and not leaning onto
the back of the chair.

Position your feet flat on the floor under the

knees, both hip width. Make the thighs parallel to
the ground or the hips a little higher, which might mean lifting your seat
with a firm blanket or lifting the feet by standing on books.

Do a couple of seated cat/cow rocks, tipping your pelvis forward and

back and feeling the front and back of your sitting bones. Then from the
forward rock position, draw the sides of the low belly into the body and
pull the tail straight down, leaning back until your spine is upright and
you are on top of those sitting bones.

Keep the chest and the back broad. No need to squeeze or pull or do
anything weird to the shoulders. Let the hands rest on the thighs.

Kapalabhati is a Breathing Technique used specifically for cleansing. If

we have a lot of mucus in the air passages or feel tension and blockages
in the chest it is often helpful to breathe quickly. In this practice, we
deliberately breathe faster and at the same time use only. In Kapalabhati
it is Abdominal Breathing not Chest breathing. In this the breath is short,
rapid and strong. We use the lungs as a pump, creating so much pressure
as they expel the air that all the waste is removed from the air passages,
from the lungs up through the nostrils. Kapala means "skull," and bhati
means "that which brings lightness." Kapalabhati is a good thing to do
when we feel heavy or foggy in the head

The Kapalabhati breathing techniques share the

same general principle, namely that we clear the
nasal passages with the force of the breath.

It is important not to breathe

rapidly too many times, but after a
few rapid breaths take several slow ones in which we emphasize the
long exhalation.
Take two normal breaths. Inhale. Now exhale, pulling in your abdomen.
Repeat twenty times, keeping a steady rhythm and emphasizing the
exhalation each time. Then inhale, exhale completely, inhale fully and
hold your breath for as long as you comfortable.

One beneficial physical effect is that pranayama practice lowers heart

rate. Heart rate can even be lowered by simply taking a few deep
breaths. But, extended pranayama practice can lead to sustained lowered
heart rate
Pranayama also lowers systolic blood pressure and the amount of
cortisol (the stress hormone) in the body.
Here are some guidelines for Pranayama that will help you to perform
this powerful yogic technique in the proper manner:

 The ideal time to practice Pranayama is early in the morning just

after you wake up. In the morning the air is fresh and there is
maximum oxygen content in the atmosphere. Moreover, when you
practice Pranayama early in the morning, you feel fresh and
invigorated throughout the day. If you cannot practice Pranayama
early in the morning, you can practice it in the evening or at any
other suitable time provided that you follow the other guidelines
for Pranayama.
 If the weather conditions permit, it is best to perform Pranayama
outdoors in a park or garden. It can also be performed in a well-
ventilated room
 A simple vegetarian diet is considered to be the most suitable for a
person who is practicing yoga. However, do keep in mind that
there should be at least a three to four hour gap between your last
meal and the practice of Pranayama. Drinking water before
Pranayama is acceptable. Ideally you should sip on some water 30
minutes before your Pranayama practice. However, if you feel
thirsty while practicing Pranayama it is okay to take a sip of water.
 The clothes that you wear for Pranayama should be loose and
comfortable. Cotton clothing that will allow you to sit comfortably
for long periods of time is the best option.