YOGIC BREATHING,FAST BREATHING,DEEP BREATHING

Pranayama - A Science of Breathing - 1

Breath and Prana Breathing is a vital process which starts at the time of birth and stops at the death. The important Oxygen is provided to all the parts, organs and cells of the body. The maximum time a person can survive without oxygen is about 4 minutes. All the metabolic processes require oxygen. Oxygen is life, a vital force. This vital energy is called Prana.

What is Pranayama? The process of controlling the Prana is called Pranayama. So pranayama is the science related to vital force supplying energy and controlling the body mind complex. Breathing is the process of taking in this vital energy and removing the waste products out of our body and mind. Generally breathing includes inhalation and exhalation but pranayama includes retention of breath (known as ?Kumbhaka? in Sanskrit) as well. This is a very important process. The air can be retained in the lungs or out of the lungs. The ancient texts say that retention of air, increases the level of prana (energy) in the body, also it regulates the flow of pranic energy through out the body. So pranayama helps remove all the ailments and also can stop the aging process of the body.

Mind and breath The mind, consisting of thoughts and emotions is closely related to the breath. When the mind is calm and relaxed, the breathing is smooth and slow. If you are stressed breathing is fast & shallow but mostly through chest. When one gets angry, the breathing becomes fast and forceful, in depressed states sighing, when in pain gasping, in anxiety shallow and rapid. In this way, the mental and emotional states affect breathing.

Rhythmic Breathing is Pranayama All the processes and organs like heart, brain, digestive organs, endocrine glands in the body have rhythms. Also the breathing has specific rhythms. Pranayama is Rhythmic breathing, bringing the breath in natural rhythm by controlling the process of inhalation, exhalation and retention.

Physiology of Yogic breathing In process of breathing, one uses diaphragm, intercostals muscles in the chest. The diaphragmatic breathing is called vertical breathing and is considered a more efficient way to inhale air than inhaling while expanding the chest which is called horizontal breathing.. In pranayama, one should utilize the diaphragm efficiently to get more oxygen without making more efforts. The diaphragm is attached to the organs like heart and lings, also the liver, spleen, pancreas and stomach from the bottom side. Efficient movement of the diaphragm makes the functioning of these organs more efficient.

We will see Deep breathing & Fast breathing from Pranayama Perspective in next article.

Pranayama - Fast breathing

Fast Breathing In fast breathing, one needs to increase the rate of respiration to about 100 breaths per minute. But the breathing is not shallow, one should breath with equally forceful inhalation and forceful exhalation. This involves fast movement of diaphragm by moving abdominal muslces and chest muscles.

Benefits of Fast Breathing Due to the fast inhalations and exhalations, the carbon dioxide levels in the blood fall and oxygen levels increase in the blood. The rich oxygenated blood supplies to the vital organs, improving their functioning. Due to rapid exchange of gases on cellular level, toxins are removed and the cell are revitalized. The fast movement of diaphragm gives massage to the digestive organs, lungs and heart increasing their efficiency. Fast breathing is good for increasing the overall Prana in the body. This technique can also can get rid of excess mucus, helps in removing sinusitis and common cold etc.

Pranayama - Deep breathing

Deep Breathing The total capacity of our lungs is about 6000 c.c., but during normal breathing we only breath about 600 c.c. air per breathe in to our lungs. In deep breathing the practitioner can inhale up to the total capacity of the lungs, which increases breathing efficiency per breath. The normal breath rate is 15 to 18 breaths per minute but in deep breathing this rate is reduced to about 4 to 8 breaths per minute. The air is inhaled mostly using diaphragm or muscle of respiration and expanding the chest. The movement of abdomen helps the movement of diaphragm. The intercostal muscles help the movement of chest. In this the diaphragm movement requires less efforts than the rib movement and more air can be inhaled as the diaphragm can be vertically moved up and down to about 6 inches. So Deep breathing involves efficient movement of abdomen.

Following are the benefits of Deep Breathing - Due to slowing of respiration rate (15 breaths/min to 4 breaths/min), the heart rate / pulse rate is reduced. The blood pressure is also reduced. So deep breathing is very good for stress and related ailments. More oxygen is made available per breath, making the breathing most efficient. Conscious deep breathing greatly affects the cortical activities, relaxing the nervous system, which calms the mind by removing thoughts and emotions. Enhanced movement of the diaphragm gives good massage to the internal organs as liver, pancreas, stomach, heart, lungs are attached to the diaphragm which is moved up and down during the breathing. It is observed that the animals who breath slowly have more life span, so reducing the breath rate with deep breathing may help increase the life span of human beings. Practice - 1. Beginners can start with deep breathing practice in sitting position of lying down position. 2. Initially the ratio of 1:1, that is inhalation and exhalation counts are same. for example - 4 seconds inhale and 4 seconds exhale or 5 sec inhale and 5 sec exhale. You may practice it for 5 minutes initially, and gradually increase the time duration. 3. After practicing it for 10 minutes everyday, one can increase the ratio to 1:2, that is exhalation is twice of inhalation. for example - 4 seconds inhalation and 8 seconds exhalation or 5 sec inhale and 10 sec exhale.

Nadi Shodhan or Anuloma Viloma (Alternate Nostril Breathing)

Right nostril is Pingala Nadi(Sun principle or body), left nostril represents Ida nadi (moon principle or mind). In alternate nostril breathing, one inhales through right and exhales through left then inhales through left and exhales through right nostrl. This purifies the Ida and Pingala nadis. This purification brings balance to body and mind. The metabolic processes are balanced. The purpose of the Alternate Nostril Breathing is to balance the physical energy and mental energy. It is recommended for all types of problems. As Hatha Yoga principle says that the health conditions are due to imbalance between this Ida and Pingala. Alternate nostril breathing balances this two forces.

Following are the benefits of Alternate Nostril Breathing Proper supply of oxygen is ensured and carbon dioxide is effectively removed. More oxygen is made available per breath, making the breathing most efficient. Blood is purified of toxins. Very effective for stress management. Helps reducing the anxiety, depression and other mental illnesses. Also it reduces hyperactive disorders related to mind. Balancing Ida and Pingala removes all the blockages in the pranic energy channels, which may lead to spiritual awakenings. It gives all the benefits of Deep breathing as well.

Practice - Note (Practice of Anuloma - Viloma or Nadi Shodhan should be done with a Yoga Expert Only) 1. Begineers can start with deep breathing practice in sitting position (Padmasana - Lotus, Swastikasana- Auspicious, Vajrasana - Thunderbolt, Any Cross legged position in which the body can be relaxed and spine is erect.) 2. Pranav Mudra of right hand, will help close the right nostril while inhaling through left nostril and ring finger can close the left nostril while inhaling through right. 3. Initially 4 seconds inhale through left and exhale for 6 seconds through right nostril, then inhale through right for 4 seconds and exhale through left for 6 seconds can be practiced for about 5 minutes. 4. With practice one can increase the counts to 4:8, or 5:10 or 6:12 seconds     Precautions - If you feel little bit of discomfort then you can reduce the ratio of breathing. Under No circumstances the proportion of the breathing should be forced. People who have undergone abdominal surgeries, heart surgeries, brain surgeries should consult the medical expert or consultant. Please do not rush to increase the proportions, as it will not help, but trying to practice easy ratio (4:6 seconds) for little more time may help. Initially one should start slowly by 30 Inhalation and exhalations in 1 minute, and slowly build the speed to 60 rounds in 1 minute. You may practice it for about 3 minutes. After practicing for 15 to 20 days, one can increase the speed to about 80 rounds per minute and then you may even do 120 rounds in 1 minute.

Bharamari or (Humming Bee Breath)

The word "Bhramari" comes from the sanskrit name bhramar which is Humming black bee. The practice of bhramari breathing calms the mind, reduces the stress or fight - flight response. It reduces celebral tensions, anger, anxiety, insomnia, The blood pressure is also lowered. This pranayama is very effective in speeding up the healing of body tissues and may be practiced after surgeries. The purpose of the Bhramari breathing is to reduce throat ailments. This may have positive effect on the endocrine glands specially thyroids and nervous system. In ancient text of Hatha Yoga Pradipika, Swami Swatmaram says that person becomes Lord of Yogis and mind gets absorbed in the supreme bliss. It has a calming effect on entire nervous system, especially it stimulates the parasympathetic nervous system, which induces muscular relaxation and is very effective in stress management. So this pranayama is very effective for relaxation of body and mind. In this pranayama one needs to create a sound while exhaling and inhaling in the throat. The sound is similar to chanting of Om, especially the long mmm.. in Omkar. The sound should be deep, steady and smooth

Practice - Note (Practice of Bhramari breathing should be done with a Yoga Expert Only)

1. Beginners can start with deep breathing practice in sitting position (Padmasana - Lotus, Swastikasana- Auspicious, Vajrasana - Thunderbolt, Any Cross legged position in which the body can be relaxed and spine is erect.) 2. Then start inhaling through both nostrils, and then start creating sound while you exhale. 3. Initially 4 seconds inhale through both nostrils while creating sound while exhaling for 6 seconds through both nostrils, this can be practiced for about 5 minutes. 4. With practice one can increase the counts to 4:8, or 5:10 or 6:12 seconds 5. Once the exhalation sound is mastered, one can start trying to create similar sound while inhaling. The inhalation sound is very difficult, but is possible with constant efforts.

Precautions -

Ujjayi or (Psychic Breath)

The word Ujjayi means victorious in Sanskrit, it is difficult to see why this pranayama is called victorious's breath. May be practice of Ujjayi results in high energy state of mind. But this is also called psychic breath. So this pranayama can be very effectively used in therapy. Especially psychosomatic diseases and stress related ailments can be effectively treated with Ujjayi breath. The purpose of the Ujjayi breathing is to increase the psychic sensitivity, it also helps bring down blood pressure & heart beats. Also it makes the mind calm and peaceful by removing the stress. It has a calming effect on entire nervous system, especially it stimulates the parasympathetic nervous system. If you are stressed then 10 minutes of Ujjayi breath can reenergise you. So this pranayama is very effective for relaxation of body and mind.

Practice - Note (Practice of Ujjayi breathing should be done with a Yoga Expert Only) 1. Beginners can start with deep breathing practice in sitting position (Padmasana - Lotus, Swastikasana- Auspicious, Vajrasana - Thunderbolt, Any Cross legged position in which the body can be relaxed and spine is erect.) 2. Then start creating hissing sound with breathe, this sound is NOT produced in vocal chords but produced by contraction of throat or epiglottis. Or you may contract the throat and make frictional sound. 3. Initially 4 seconds inhale through both nostrils while creating Ujjayi sound and exhale for 6 seconds through both nostrils creating sound, this can be practiced for about 5 minutes. 4. With practice one can increase the counts to 4:8, or 5:10 or 6:12 seconds 5. This Ujjayi sound can also be created while doing Asanas. This helps release the stresses faster and makes the mind focused easily.

Surya Bhedan (Right Nostril Breathing or Revitalizing Breath)

Right nostril is Pingala Nadi, which represents physical energy and body. The breath through right nostril is important for many important metabolic processes. The purpose of the Right nostril breathing is to increase the Pranic energy , the physical energy, to revitalize the body. It increases the efficiency of digestive system, also boosts the nervous system, especially the sympathetic nervous system.

Following are the benefits of Right Nostril Breathing - It increases the body temperature, which removes the Kafa (mucus) imbalance. This is very effective in obesity. Regular practice of Right nostril breath is used for weight loss. Prana increases in the body, increasing the vitality. Very effective for depression, low energy. Helps reducing the anxiety, depression and other mental illnesses. It gives all the benefits of Deep breathing as well.

Practice - Note (Practice of Right Nostril breathing should be done with a Yoga Expert Only) 1. Beginners can start with deep breathing practice in sitting position (Padmasana - Lotus, Swastikasana- Auspicious, Vajrasana - Thunderbolt, Any Cross legged position in which the body can be relaxed and spine is erect.) 2. Pranav Mudra of right hand, will help close the left nostril while inhaling through right nostril. 3. Initially 4 seconds inhale through right and exhale for 6 seconds through right nostril or left nostril, this can be practiced for about 5 minutes. 4. With practice one can increase the counts to 4:8, or 5:10 or 6:12 seconds

Precautions - If you feel little bit of discomfort then you can reduce the ratio of breathing. Under No circumstances the proportion of the breathing should be forced. People who have undergone abdominal surgeries, heart surgeries, brain surgeries should consult the medical expert or consultant. Please do not rush to increase the proportions, as it will not help, but trying to practice easy ratio (4:6 seconds) for little more time may help.

Precautions - If you have Low Blood pressure then this pranayama can bring it further down. So you must be careful. You may feel little warm or tingling sensation in the throat due to friction but this is normal. Under No circumstances the proportion of the breathing should be forced. If you feel dizzy then please stop the practice and continue normal breathing.

You may feel little cold or tingling sensation in the throat due to sound but this is normal. Under No circumstances the proportion of the breathing should be forced. If you feel dizzy then please stop the practice and continue normal breathing.

Bandhas and Mudras in Pranayama

Bandh is a special characteristic of Hatha Yoga. The various types of bandhas have been described in Yoga texts. However none of them defines the term "Bandh" as such. The three types of bandhas, viz Jalandhar Bandh, Uddiyan Bandh and Mul Bandh have been described in many of the ancient texts. With the help of these descriptions, an attempt may be made to define the bandhas. Bandh may be defined as a particular action involving pressure or strain on the muscles. It is expected in Yoga to retain a firm pose in bandh as it is retained in the asanas. The bandhas are to be studied mainly while studying pranayama. We will study pranayam in detail afterwards. Bandhas have been described in Hathapradeepika in the chapter relating to Mudras. In all, 10 mudras have been described in it. The chapter describes all the three bandhas as mudras.

There are three types of Bandha's :-

Jalandhar Bandha Uddiyan Bandha Mulbandha

Bhastrika, Plavini, Murchha, Sitkari

Pranayama from Hatha Yoga Pradipika - as mentioned in Hatha Yoga Yogacharya Vishwas Mandlik Note - The Following Types of Pranayama should only be practiced under the direct guidance of Expert Guru. Please DO NOT Practice by reading the following article, it may be harmful to your health. Pranayama in Hatha Yoga Pradipika - Prana is vital energy, and ayama is control and extension of the Pranic energy. Swami Swatmarama in Hatha Yoga Pradipika talks about Pranayama as the way to awaken the kundalini, regular practice of Pranayama can lead to spiritual awakening and self realization. He describes various types of Pranayama, which has different effects on the body, mind and spirit.

Considering the physiology of Pranayama, Swami Niranjananda of Bihar School of Yoga has classified Pranayama as hyperventilation and hypoventilation. Mainly Kapalbhati, & Bhastrika Pranayama are considered as Hyperventilation type of Pranayama, this type of Pranayama revitalizes body. Bharamari, Shitali, Sitkari, Ujjayi etc are considered as hypoventilation. Though kapalbhati is described as cleansing technique in Hatha Yoga, it reduces the carbon dioxide (CO2) percentage in blood so it can be classified as hyperventilation Pranayama.

Kumbhaka (Retention of air) along with Bandhas (energy locks) is very important in Pranayama, it has long lasting effects on nervous system, brain and other parts of the body. So guidance of Guru is essential for practicing Pranayama. The practice of Kumbhaka increases the CO2 in the blood, which stresses the nervous system, and continuous practice results in nervous system becoming tolerant. Some of the Yogis have displayed unique capacity to survive without O2, with regular practice of Pranayama.

Nadi Shodhan Pranayama (Nadi Purifying Pranayama) - Balancing the Ida and Pingala, the mental force and vital force is one of the main objectives of Pranayama. Left nostril (Ida) and right nostril (Pingala) if balanced can awaken Sushumna (the psychic nadi or channel carrying kundalini) nadi. Swami Swatmarama recommends Nadi Shodhan Pranayama, (alternate nostril breathing with Kumbhaka and Bandhas) for purifying Ida Nadi and Pingala Nadi.

Surya Bhedan - Surya is sun, in the body pingala nadi represents energy of Sun or vital energy, Surya Bhedan Pranayama increases vital energy in the body, and it is revitalizing Pranayama. It is practiced by inhaling with right nostril, then performing kumbhaka with bandhas (Jalandhar Bandha or Chin Lock, Moola Bandha or Anus lock and Uddiyan Bandha or Abdominal Lock) and exhaling through left nostril. This Pranayama stimulates the sympathetic nervous system and left part of the brain. It eliminates wind or gas related trouble (Vata Dosha as per Ayurveda) and balances Mucus (Kapha as per Ayurveda) and Bile / acidity (Pitta Dosha as per Ayurveda).

Bhastrika (Bellow's Breathe) - This literally means one has to operate lungs like the bellow, fast inhalation and fast exhalation, followed by inhaling through right nostril and performing kumbhaka with bandhas and exhaling through left nostril, this is is Bhastrika Pranayama. This is vitalizing type of Pranayama. This rhythmic inhalation and exhalation stimulates the circulation of cerebral fluid, creating compression and decompression in the brain. Rhythmic diaphragm movements stimulate heart & lung muscles improving blood circulation. Accelerated blood circulation and rate of gas exchange in each cell produces heat and washes out gases.

Bhramari (Humming Bee Breathe) - In this Pranayama one has to make sound like humming bee while exhalation and inhalation as well. This Pranayama increases psychic sensitivity and awareness of subtle sound vibrations, this proves to be useful for Nada Meditation. This is useful in removing stress and mental problems like anxiety, depression, anger etc.

Ujjayi (Victorious Breathe) - This is also called psychic breath. This type of Pranayama is done with inhalation via nostrils then performing Bandhas and exhaling through left. During inhalation and exhalation a typical sound (Ujjayi Sound) should be created by compressing epiglottis in the throat. Ujjayi sound can be combined with So-Ham or Guru Mantra for better awareness of Mantra. Ujjayi Pranayama has therapy applications, especially useful in insomnia, tensions, and heart diseases. This should not be practiced in Low blood pressure, as the practice of this Pranayama puts pressure on carotid sinus which further reduces blood pressure.

Sitkari - This is done by opening lips, keeping the upper and lower teeth touching each other, then inhaling through mouth with hissing sound, then performing kumbhaka with bandhas and then exhaling with nostrils. The air passing via tongue, cools the blood, lowering the temperature of the blood. This type of Pranayama removes excess heat in the body. Also the diseases like acidity, hypertension etc. This Pranayama harmonizes the secretions of reproductive organs and all the endocrine system. Also it improves digestion, lowers High Blood pressure, purifies the blood.

Shitali (Cooling Breathe) - Tongue is rolled and inhalation is done via mouth followed by Kumbhaka with Bandhas and then exhalation with nostrils. The effects of the Shitali are same as Sitkari Pranayama.

Murchha (Swooning Breathe or Fainting) - This type of Pranayama induces a state of "conscious unconsciousness" (in the words of Swami Satyananda of Bihar School of Yoga). One should inhale through both the nostrils, the kumbhaka with Bandhas, but while exhaling the Jalandhar Bandha (Chin Lock) is kept intact and then exhalation is done with the Jalandhar bandha (Chin lock). Excess pressure is exerted on carotid sinus during exhalation with Jalandhar bandha, which further reduces blood pressure and one can experience a state of unconsciousness with practice.

This Pranayama involves high risks so should not be practiced with out the Direct Guidance of Guru.

Plavini (Floating Breathe) - After inhalation the air is filled in to stomach and kept inside for some time. Swami Satyananda mentions that one can inhale the air via mouth while practicing this. Text of Hatha Yoga Pradipika mentions that one can float easily on water with this Pranayama. This Pranayama helps remove most of the ailments of stomach or digestive system.

Hari Om Tat Sat

Kapalbhati (Frontal Lobe Cleansing) By - Dr.Prafulla S.Dorle

'kapalbhati' is one of the 'shatkarma' which has been mentioned in the 'Gherand Samhita' & 'Hatha Yoga Pradipika'. The literal meaning of 'kapal' is cranium and 'bhati' is light or shining. So kapalbhati means increasing the efficiency of the organs situated in the cranium. So we can say that kapalbhati improves the function of brain. Another name for kapalbhati is 'bhalbhati'. In processes of kapalbhati exhalation is fast and with jerk while inhalation is slow, passive and without any efforts. Emphasis is given more on the processes of exhalation. In natural respiration emphasis is on inhalation, it is active and exhalation is passive. In kapalbhati the processes is exactly reversed, giving more importance to exhalation and less importance to inhalation. About the benefits of kapalbhati it can be said that it helps to clear and purify the mucus, dust, carbon particles from the respiratory tract. Physiologically during natural respiration the cerebro-spinal-fluid around the brain is compressed and decompressed. This happens 14 times a minute, the natural respiratory rate. In kapalbhati the exhalation is with jerk and inhalation is passive, so the compression? decompression effect is enhanced. Further the process is fast, 120 times a minute which increases the effect. Because of this the brain is being massaged which will improve the blood supply to the brain and increase the function of brain. The circulatory system is also affected by contraction and relaxation of diaphragm and the abdominal muscles. While exhaling the blood from abdominal region is pushed towards heart. During inhalation the venous return from legs to abdomen increases and in next round same blood is pushed towards the heart. So kapalbhati improves venous return to the heart and helps to improve circulation. Apart from above mentioned benefits, kapalbhati helps to improve digestion, the function of liver and pancreas. It also increases the strength of abdominal muscle and the diaphragm.

Jalandhar Bandha Introduction It is difficult to explain why this bandh is known as Jalandhar Bandh. However, one may guess that Rishi Jalandhar might have defined the act of this bandh for the first time, and the same was named after him. (In Yoga, sometimes the actions are known by the name of the Rishis, such as Matsyendrasan, Gorakshasan etc.) If we try to trace the meaning of the word Jalandhar, "Jal" means "Net", in this case, net of Nadis (energy channels) and the word "Dhar" means to stop or to hold the flow of the fluid (Amrut), flowing through the nadis. However, let us understand the action behind this bandh instead of discussing its name or origin. Action : Pre-position This bandh can be achieved without getting into any asana pose. But generally, it is studied in Padmasan or any other asana specified for Dhyana Process. Padmasan or Siddhasan are considered as the best positions to practise this bandh. To perform the Bandh In this bandh, it is expected to contract the muscles of the neck and to press the chin firmly on to the depression at the end of the throat (jugular notch). The neck is to be bent a little for achieving this bandh. But it should not be bent much. It is to be pressed onto the depression just as a spring is pressed with a little force. The release of the force brings the spring back into normal position. The same principle is to be applied in this bandh. Since all the muscles of the neck and the throat are contracted totally, a force is exerted onto the seven paths in the throat. The presence of the force interferes with the breathing process. Hence, this bandh is to be attained after Pooraka and is to be released before Rechaka. The bandh is necessary in Kumbhaka. Physical Effects Nowhere, the effects of this bandh on the body have been clearly defined. However, effects can be enumerated on the basis of experiments carried out at Kaivalyadham, Lonavala and other observations while teaching and studying this bandh. Due to the particular action of the neck required to achieve this bandh, it is pressed forward and the spinal cord gets a little bit lifted upwards. The force of this action is felt on the spinal cord. Spinal cord has the utmost importance in the control of the body. With this force, the circulation of blood increases thereby increasing the efficiency of the spinal cord. The bandh also affects "Vidyan Nadi" which passes through the neck. It is the only blood vessel passing below the neck. It is divided into two parts, which move towards the brain. These are known as Carotid Arteries. These arteries pass from both the sides of the neck to the brain. The beats of the heart can be easily felt if the neck is bent backwards, the pulse is felt on both the sides below the jaw. The area where the blood vessel is divided into two parts is a little bit flat and is known as Carotid Sinus. The wall covering Carotid Sinus is thin and can easily get affected by inner or outside pressure. The nerve passing from here to the brain is known as Carotid Nerve. It goes high up into the skull and then down into the brain. This nerve is related to internal carotid, external carotid and carotid sinus. The pressure exerted on this nerve is transmitted to the brain. The pressure can be exerted from outside too. This process is attempted in the Jalandhar Bandh. Due to the peculiar position of the neck, the pressure is exerted on carotid sinus and the nerves are activated to send a signal to the brain. The brain activates its machinery to lower the blood pressure, so that the muscles of the heart start functioning slowly. The heart beats are reduced. The reason why this happens is that the position of the bandh lessens the blood supply to the carotid artery. The reduction in the blood supply to the brain slows down the body activities and the practitioner can observe the complete stillness of body and mind. But to achieve this position, the bandh has to be practised for a number of years. After putting in enough practice, the yogasadhaka can achieve such elated state of mind wherein he can forget the outside world and even the awareness of his own body. Most of the functions of the body are stopped and the sadhaka can progress towards samadhi. However, with even a little bit of study and practice of this bandh, sadhaka can achieve calm and quiet mind devoid of any thoughts and the nearly lifeless body. The state is pleasurable. The messages are passed on from carotid sinus to that centre in the brain which regulates the blood pressure. The pressure on the carotid sinus is transmitted to the brain in the form of messages and accordingly the blood pressure is reduced. This is the plan of the nature to reduce the increased blood pressure. In pranayam, there is a possibility of increasing the blood pressure while performing Kumbhaka. Hence, achieving Jalandhar Bandh before Kumbhaka automatically results in controlling the bloodpressure. This is a major benefit of Jalandhar Bandh. There is another important benefit of this bandh. The bandh is advised in Pranayam after Pooraka. Kumbhaka is observed after Pooraka. At the time of observing Kumbhaka , the increased pressure on the inhaled air, results in air trying to find out an escape route. Since the usual path of escape i e the nostrils are closed, the air tries to enter eustachian tube and finds a way behind the ear drums. The increased pressure on the eardrums is not advisable and can cause a lot of complaints. However, the position of the pressed neck in Jalandhar Bandh stops this inhaled air from entering into these routes and the eardrums are saved from the ill effects. Duration This bandh is to be observed after Pooraka and before Kumbhaka. After Kumbhka, the bandh is to be released before practising Rechaka. Hence, the duration of Kumbhaka is the duration for this bandh too. Instead of practising this bandh independently, it is to be practised while practising Pranayam. Precaution The bandh is not to be practised by persons suffering from breath related problems or high or low bloodpressure, unless advised by the experts in the field. During Pranayam, the bandh is to be observed after Pooraka. Rechaka is to be practised after Kumbhaka, after releasing the bandh. Rechaka should not be observed while being in this bandh. References in the ancient texts The bandh has been described in Hathapradeepika in the third chapter as under : Kanthamakunchya hridaye sthapayechhibukam dridham | Bandho jalandharakhyoyam jaramrituvinashakah || H P 3-70 Badhnani hi shirajalam adhogami nabhojalam | Tato jalandharo badhah kanthadukkhahoghanashanah || H P 3-71 Meaning - The chin is to be pressed on the chest after contracting the throat. This bandh eliminates old age and death. The contracted veins in the throat ensure that the liquid from the skies is received here. Hence, the bandh has been appropriately known as Jalandhar Bandh, which means that it destroys any pain in the throat. Gherandsamhita has also described the bandh as under : Kanthasankochanam krutva chibukam hridaye nyaset | Jalandharakrute bandhe shodashadharbandhanam | Jalandharam mahamudra mrityoeach kshayakarini || G S 3-12 Meaning - The chin is to be pressed onto the heart after contracting the throat. This Jalandhar Bandh supports sixteen types of bandhas and destroys death. Siddham jalandharam bandham yoginam siddhidayakam | Shanmasmabyaset yo hi sa siddho natra samshayah || G S 3-13 Meaning - Jalandhar Bandh is Swayamsiddha and the sadhaka who practises this bandh for six months will, no doubt, achieve siddha status. In both the texts, the description as well as the effects of the bandh is more or less the same. Both the texts have assured that the bandh causes destruction of old age and death. Observing this bandh gives peace and calmness to both, the heart and the mind. This in turn increases the lifetime of the sadhaka.

Uddiyan Bandha

Introduction This bandh involves movement of the muscles of the stomach and especially the muscles of the diaphragm. The movement is important and characteristic. Hathayoga assigns a special importance to Uddiyan Bandh. The study of Pranayam is not complete without studying this bandh. While performing this bandh, the muscle of the diaphragm is stretched in upward direction; hence this bandh is termed as Uddiyan Bandh. Also, this bandh is useful for awakening of Kundalini Shakti while making spiritual progress, hence it may have been termed as Uddiyan Bandh. Pre-position The bandh involves action of muscles of the stomach and hence it may be performed while being in Standing Pose or Sitting Pose. The bandh can also be performed while being in Padmasan, Siddhasan, Vajrasan and while practising pranayam. Or it may be performed independently while being in these asanas too. However, for the new entrants in the field, it is advisable to study the bandh, while being in standing pose. It is easier to learn this bandh while in standing pose and it can be performed effectively too. Hence, here the bandh has been explained while being in standing pose.

To perform the bandh Stand up with distance of 1 to 1.5 feet between the legs Bend a little in the knees and place left palm on the left knee and right palm on the right knee. Bend the shoulders a little towards the front and the neck also towards the front so that the weight of the body is shifted onto the knees through the hands. This reduces the strain on the stomach and the muscles of the stomach can be relaxed.   Inhale deeply and then exhale gradually. While exhaling, try to shift the muscles of the stomach towards inner side. Lift up the ribs a little bit and push the muscles from within with a gentle push towards the upward direction. The muscles of the stomach must be relaxed at this time, so that they can be pushed up. This results in muscles of diaphragm being pushed upwards. This is the final stage of Uddiyan Bandh. Try to remain firmly in this pose. This pose is to be retained when the breath is fully exhaled. When there is an urgent need to inhale, the bandh must be released gradually as under.

Releasing the bandh pose Relax the muscles of the stomach so that they are slowly released back to the normal position. Diaphragm will also be released to the normal pose.   Relax the pressure in the shoulders and neck area and start inhaling gradually. After inhaling completely, bring back the hands into the normal pose and straighten out the bent knees. Join both the legs together and come back into the standing pose.

Important aspects of the bandh The pose involves pressure on the knees with the help of both the hands and retaining a firm pose with a particular pressure on the neck and shoulder muscles. The weight of the body is shifted onto the knees due to the pose. This relaxes the muscles of the stomach and the diaphragm. In this position, the muscles of the stomach are pushed inwards and the muscles of the diaphragm are pushed upwards. The ribs are lifted up a little bit and the chest is broadened. All these actions are performed simultaneously. However, the pose is to be attained after exhaling the breath completely. An attempt is made to inhale without actually inhaling the air into the lungs. This attempt results in expanding the ribs but as the air is not inhaled, the diaphragm is pushed upwards. This is the main part to be achieved while in this bandh. The stomach is pulled in and the navel pushed upwards. Further the muscles of the stomach must be relaxed while in this bandh. The more the relaxation, the better the performance of the bandh. During this bandh, the stomach is taken considerably inside and a vacuum is created in it. A little bit bending of the shoulders in forward direction will prove useful for this bandh. Once the pose is achieved, it is essential to be in that pose for some time. However, all this time, the breath must be exhaled. The pose is to be retained after exhalation of the breath and till the time an urge is felt for inhalation. When the urge is felt, all the muscles should be gradually relaxed and brought back to the original position and then the breath should be inhaled. Inhalation should not take place before bringing the muscles to the original state.

Physical Effects The diaphragm is moved to a great extent in this bandh, hence the muscles of the diaphragm get well exercised and this movement also helps in the regular breathing. When the strength and the efficiency of diaphragm is improved, the breathing system also works more efficiently. Also, it is discovered after research that the organs in the stomach develop a negative pressure in this Uddiyan bandh. Due to such negative pressure, the blood supply to these organs is improved. The difference between the negative pressure during this bandh and the normal pressures resumed after relaxation, increases friction on the internal organs such as stomach, small intestines, liver etc. thereby improving their efficiency. This also results in improving the secretion of the digestive juices. The bandh involves movement, as if one is inhaling, however actual air is not inhaled, hence this creates negative pressure on the lungs and the heart. This also results in affimproving their efficiency. Due to this negative pressure, the blood circulation in the heart is increased. The bandh also helps in improving the digestive system. It may also be affecting several other organs of the body. However, further research is necessary to find out all such effects. It is stated in various ancient texts that apart from these benefits, the bandh is also useful for spiritual progress and awakening of Kundalini power. The bandh is indispensable for the study of pranayama. The air pressure resulting in pranayama is regulated in proper direction due to the position of this bandh. Otherwise, such pressures can create harmful effects on the body. Hence, this bandh is indispensable in pranayama.

Duration The bandh action is to be performed after exhaling completely. The proper duration for the bandh is the time for which it can be retained comfortably but firmly after exhalation and without inhaling. Inhalation should not be immediate after releasing the bandh pose. The inhalation i.e. pooraka after releasing the bandh has to be in a controlled manner. Hence, the bandh is to be retained till the time it can be easily retained after complete rechaka. After releasing the bandh, the pooraka should be performed gradually. In the initial stages, the bandh cannot be maintained even for 10 to 15 seconds. However, after proper practice, it can be firmly maintained for 1 to 2 minutes. If after achieving bandh pose, all the other muscles of the body are relaxed, the bandh can be maintained for a little more duration. Because in a relaxed state of the body, the need for oxygen is reduced and the oxygen present in the body can be used up for a little more time. Hence, the bandh duration can also be increased.

Precaution Persons suffering from stomach ailments, heart troubles or defective blood circulation should not attempt to perform the bandh. Persons suffering from diseases like hernia too should not perform this bandh. While performing Uddiyan bandh, it is to be performed after exhalation. This is the proper method while studying this bandh independently. However, while practising this bandh during pranayama, the pose of the bandh is to be taken while being in kumbhaka.

Mulbandha

Introduction This bandh relates mainly to the muscles of the anus, penis and the muscles located nearby. The muladhar chakra is supposed to be located near penis. Hence this bandh relates to muladhar chakra and is termed as mulbandh. Also it relates to the base of the spine, this may be the other reason for naming it as such because 'mul' means root or base. Pre-position If the bandh is to be performed ideally it should be performed in Siddhasan. Otherwise it may also be performed in Padmasan. But Siddhasan is supposed to be the ideal preposition.

Action of the bandh After sitting in Siddhasan, the left heel is properly placed under the penis. The weight of the body creates pressure on that part. After achieving a firm pose, the anal muscles and the other surrounding muscles should be contracted and moved upwards. This is the pose of the mulbandh. The anus has two muscles. One inside and the other outside. Both these muscles are round. It is expected in this bandh to contract these muscles and to lift them upwards. However, these muscles alone are not to be contracted and lifted but the other surrounding muscles should also be similarly contracted and lifted. The muscles of the penis are also to be lifted in this bandh. Achieving pose in this bandh is easier, however it is important to be in the same pose for a while. This is difficult and requires quite a bit of practice.

Physical Effects The muscles which are not generally used, are contracted in this bandh. This results in more blood supply to these muscles thereby improving their efficiency. This is the obvious benefit of this bandh. Also, the muscles surrounding Muladhar Chakra are contracted and the pressure of such contraction is definitely felt on the Muladhar Chakra. Kundalini power, which is supposed to be residing at the chakra, is awakened due to the practice of this bandh. However, it cannot be definitely stated as to the duration for which the bandh is to be practised for such awakening of the Kundalini power. The beneficial effect of this bandh is also felt on the nerves attached to the muscles involved in the bandh. It is stated that the bandh is to be practised while doing Pranayam. While performing pranayam, the blood is accumulated around the waist. Practice of this bandh results in circulation of this accumulated blood.

Duration The real study and practice of this bandh is to retain it for maximum period. A duration of 5 to 120 seconds may not generate beneficial effects of this bandh. The bandh has to be retained for at least 3 to 4 minutes. With further practice, the duration can be increased to 5 minutes.

Precaution If the bandh is not performed properly, it can affect the digestive system in a bad way. This results in indigestion or similar other ailments of the digestive system. Hence, the bandh should be practised under expert guidance. Persons suffering from hernia, piles etc should not as far as possible perform this bandh. If such a person wants to perform this bandh, onset of any symptoms described above should be immediately reported to experts and the bandh performed under their guidance.

Precautions (Contra indications) - Fast breathing should not be done by those who have High Blood pressure, heart problems, ulcers, hernia. People who have undergone abdominal surgeries, heart surgeries, brain surgeries should consult the medical expert or consultant. This is not recommended during the pregnancy.     Practice Instructions - Note - Some students may feel dizziness, light headed due to fast breathing, if one feels uncomfortable then he / she can stop the fast breathing and may hold the breath for about 10 seconds, or try to inhale and exhale in same plastic bag, and then continue normal breathing. (This dizziness is caused due to reduced carbon dioxide levels, which cause constriction of blood vessels in the brain, reducing blood flow to that part temporarily.)     1. Initially one should start slowly by 30 Inhalation and exhalations in 1 minute, and slowly build the speed to 60 rounds in 1 minute. You may practice it for about 3 minutes. 2. After practicing for 15 to 20 days, one can increase the speed to about 80 rounds per minute and then you may even do 120 rounds in 1 minute.