Physical Education · Ch 3 — Yoga
Pranayam and Its Types
Pranayam and Its Types
Pranayama forms an important component of yogic practice. It is a science that helps to regularise the vital energies through the regulation of breathing. Its main purpose is to gain control over the autonomous (autonomic) nervous system and the mental functions.
The three phases of a controlled breath
Pranayama practice works through three phases of a single controlled breath:
- Puraka — slow, deep inhalation.
- Kumbhaka — holding (retaining) the breath.
- Rechaka — near-complete, slow exhalation.
The flow of prana (vital energy) to all the vital parts of the body is regulated by these breath-regulating practices. Regular practice of pranayama can modulate the sensitivity of the body's chemo-receptors and make the mind calm and quiet.
The main types
The pranayamas taught in this course (from the Hatha Yoga texts) are Anulom-Vilom (Nadi Shodhana), Surya Bhedhana, Ujjayi, Bhramari, Sheetkari and Sheetali, each described in its own sub-section below.
Essentials before practising pranayama
- External environment: choose a place that is well-ventilated and free from noise, insects and flies.
- Right season: it is best to begin the practice in spring (March-April) or autumn (September-October); one who is already in practice should continue through the year.
- Right time: the morning is the time best suited to practising pranayama.
- Seat / Asana: the seat should be soft, thick and comfortable; suitable postures are Padmasana, Siddhasana, Vajrasana and Sukhasana.
How the three phases work together
A single pranayama "round" is built from the three phases named above, practised in a fixed, controlled ratio rather than the irregular rhythm of ordinary breathing. Advanced texts describe fixed ratios between Puraka, Kumbhaka and Rechaka — for example, exhalation held twice as long as inhalation — but a beginner should never force retention or push a ratio beyond what is comfortable, and should let the breath lengthen gradually over weeks of regular practice.