Types of Pranayama

1. SURYA BHEDANA (OR BHEDI) AND CHANDRA BHEDANA (OR BHEDI)

To talk about this we first have to refer to the Nadis. The human body is made of 72,000 Nadis. These are invisible energy channels in the body. However, there are 3 main nadis and these are the Ida, Pingala and Sushumna nadis.

The Ida is said to be connected to our left nostril which is connected to the energy of the Moon. When we breathe through our left nostril, we are actually using the right side of our brain which is more creative and artistic. the energy of the Moon is also cooling, calmer and positive.

The Pingala Nadi is connected to our right nostril which is connected to the energy of the Sun and here we are using the left side of our brain which is more analytical and logical. The sun energy is said to be warmer, strong and active.

Sushumna Nadi is when we breathe through both nostrils and in these moments there is a sense of calm energy flow throughout the body because Ida and Pingala are in balance. The practice pranayama is to help activate the Sushumna nadi.

Hence when we practice Surya bedi, we inhale and exhale through the right nostril while in Chandra bedi, we inhale and exhale through the left nostril.

BENEFITS OF SURYA BHEDANA:

• It improves blood circulation and purification
• It improves digestion and increases the pitta in the body
• It increases the amount of Oxygen in the blood flow
• It is good to practice this in winter as it increases the heat of the body and helps you feel warmer
• If one is feeling sluggish or sleepy, it can take you up and make you more active
• It increases your metabolism
• Helpful when one has cold, cough or asthma
• It aids in the recovery of low blood pressure
• It stimulates the Pingalanadi
• It is also useful in treating low blood pressure and infertility in women
• The Hatha Yoga Pradipika says that Surya bhedana cleans the frontal sinuses, destroys the disorders of Vata and intestinal worms.

PRACTICE OF CHANDRA BHEDI:

Chandra - Moon          Bhedi - awakening / activating.

The practice is the same as the Surya Bhedi but it is practiced with the right hand on the right nostril. So we inhale and exhale through the left nostril thus activating the Chandra Nadi and the Moon energy. 

Please note that Chandra Bhedana should not be practiced if you are suffering from a cold or cough, or have heavy sinuses in winters.

BENEFITS OF CHANDRA BHEDI:

• It aids in cooling down the system and is advised to be practiced in summers
• It can help reduce High Blood Pressure
• It is good to practice Chandra Bedi before going to bed as it aids in a sound sleep.
• It is helpful when one has a fever

2. ANULOM VILOM OR ALTERNATE NOSTRIL BREATHING

In this practice we inhale through one nostril and exhale through the other. We create a sort of circular flow.

BENEFITS:

Over time you will start to notice your heartbeat and pulse rate slow down, people with respiratory problems such as asthma or bronchitis, experience a lot of relief. A calming rhythm is established in the brain and heart, it improves concentration, relieves anxiety, and other stress related disorders.

PLEASE NOTE:

Anulom Vilom can be practiced for a minimum period of 15 min and a maximum period of 30 minutes

Anulom Vilom is practiced with the right hand for those with High Blood Pressure and with the left hand for low blood pressure patients.

Before starting Anulom Vilom, one can also check your nostrils to see which is more active, then use the same hand as the active nostril and start with exhaling from that nostril chamber.

This technique should not be practiced by an individual who has just suffered from a heart attack.

When Anulom Viom can be performed with complete ease, then one can move on to Nadi Shodhana

3. NADI SHODHANA

Nadi - subtle energy channel.

Shodhana- purification. By this technique, we are working to cleanse the Nadis in our body thus bringing about a balance in our system.

ANTARIK AND BAHARI OR EXTERNAL KUMBAKA:

In this technique, one holds the breath in the lungs after exhaling as well.

Practicing Nadi Shodhan activates various brain centers and harmonizes the pranas. The benefits increase with the progression of the ratios. It gives profound psychological and pranic effects. It is not recommended for asthmatics.

Some points to remember when practicing Pranayama:

• Inhalations and exhalations should be slow and deep. Gradually with practice, the length of each inhale and exhale increases. 
• Breathing should never be forced or restricted in any way.
• All breaths should be soundless, without jerks and smooth throughout the practice.
• One should not practice pranayama when one has a cold.
•  As we move from one nostril to the next, there should be no pause and the flow should be continuous.
• Increased ratios and breath duration should not be attained at the expense of relaxation, rhythm and awareness.
• Never breathe through the mouth.
•  At the slightest discomfort or strain, reduce the duration or discontinue the practice and consult your teacher.
• Each pranayama technique is usually practiced for a minimum of 15 min or a maximum of 30 min.
• All pranayama techniques are best practice early in the morning just after sunrise. If practicing after food, please make sure to leave a gap of at least 4-5 hours.

Those suffering from heart diseases, high blood pressure or epilepsy, or anyone who has undergone brain, heart or abdominal surgeries should consult a medical expert or consultant before starting any pranayama technique.

OTHER PRECAUTIONS:

It is believed that Prana travels in and out of the body through our hands and feet. This is why we use Mudras or hand gestures to prevent the Prana from leaving our bodies during the practice and keep our feet in a cross legged position or cross our feet if we are sitting on a chair.

The most common Mudra used is the Gyan Mudra also known as Nasika Mudra or Vishnu Mudra.

This is done by placing the hands on the knees, palms facing upwards, and the thumb and index finger tips touching on each hand.

Our awareness during the any of the techniques should be placed on the breath and counting. It is quite easy for the mind to wander. Be aware of this and bring your attention back to the breath and count. Over time, this awareness will return automatically. How much time varies for each individual.

AS A WORD OF CAUTION:

We highly advise that all Pranayama practices must be learned in person from an experienced teacher. The teacher will help you work through your doubts and issues, guide your progress and let you know when you are ready to start pranayama, which pranayama technique you should use and when you can advance in your levels.