Centre For Yoga Studies Nepal
Centre For Yoga Studies Nepal In the pursuit of holistic well-being and self-discovery, ancient practices often emerge as timeless treasures that provide insights into the intricate interplay between the body, mind, and spirit. One such practice that has captivated the attention of seekers and researchers alike is Pranayama – an integral aspect of yoga that revolves around the regulation and control of breath. Rooted in the rich tapestry of Eastern philosophy, Pranayama offers a transformative journey that extends beyond physical exercises, delving into the very essence of life force energy.
Ancient Sanskrit sources proclaim that Pranayama is a “holy science leading to inner spiritual development. “Prana is the fundamental basis of whatever is, was, and will be.” (Atharvaveda XI, IV, 10:XI, IV, 15) “Pranayama is a technique bringing under control all that is connected with Prana (Vital Force). (Vishnu Puranam, VI, VII, 40) Whatever our source, the ancient Rishis all agree that there is a vital energy called “Prana, and that it can be controlled, “Ayama.” The science of this control is “Pranayama”.
तस्मिन् सति श्वासप्रश्वासयोर्गतिविच्छेदः प्राणायामः
Sutra 2.49
“Tasmin sati shvasa prashvasayor gati vicchedah pranayamah”
This sutra can be translated as: “Pranayama is the regulation of breath, which follows the movements of inhalation and exhalation.”
बाह्याभ्यन्तरविषयाक्षेपी चतुर्थः
Sutra 2.50
“Bahya abhyantara vishaya akshepi chaturtha”
Translation: “The fourth type [of Pranayama] is done by suppressing both the external and internal [breath], and fixing the mind on an object.”
ततः क्षीयते प्रकाशावरणम्
Sutra 2.51
“Tatah kshiyate prakasha avaranam”
Translation: “From that, the veil over the light is destroyed.”
धारणासु च योग्यता मनसः
Sutra 2.52
“Dharanasu cha yogyata manasah”
Translation: “And the mind becomes fit for concentration.”
These sutras further elaborate on the stages of Pranayama and its effects on the mind and consciousness, leading to deeper states of meditation and concentration. Remember that studying the Yoga Sutras often involves delving into their nuances and interpretations to grasp their profound wisdom fully.
The term “Pranayama” stems from two Sanskrit words: “Prana,” which signifies the vital life force permeating every living being, and “Ayama,” meaning expansion or extension. Pranayama, then, translates to the expansion and control of life force energy through the manipulation of breath. This practice acknowledges the profound connection between breath, emotions, and consciousness. By consciously regulating the breath, individuals gain access to a remarkable avenue for managing their physical and mental states, fostering inner harmony, and attaining higher states of awareness.
The eight “Kumbhakas” (Pranayamas) according to Swatmarama Suri (Hath Pradipika) are:
Surya Bhedana
Ujjayi
Sitkari
Sitali
Bhastrika
Brahmari
Murccha and
Plavini.
Maharishi Gheranda ( Gherand Samhita) lists the following eight Kumbhakas (Pranayamas) as important in Pranayama Sadhana:
Sahita
Surya Bhedana
Ujjayi
Sitali
Bhastrika,
Brahmari,
Murccha
Kevali Kumbhaka.
The late Swami Kuvalayananda says there are eight Pranayamas: Ujjayi, Kapalabhati, Bhastrika, Surya Bhedana, Sitali, Bhramari, Murccha and Plavini. Kuvalayananda pays no attention to Sitkari and instead includes the Kapalabhati, one of the Shat Karmas, the six classical cleansers.
According to the teachings of Yogamaharishi Dr. Swami Gitananda, the classification of Pranayama can be divided into three distinct categories:
1. Yoga Pranayama (Adhamas): This group of Pranayamas primarily focuses on physical breath exercises and controls that aim to address breathing difficulties. These practices play a crucial role in maintaining overall health and facilitating the advancement to higher stages of Yoga. They are essential for purifying the respiratory system, lungs, bloodstream, and various organs. Moreover, these techniques contribute to strengthening the nervous system and cultivating mental fortitude. Thus, they encompass both physical well-being and psychological balance, serving as a form of internal cleansing.
2. Samyamna Pranayama (Madhyamas): Samyamna Pranayamas serve as a means of introspection, facilitating sensory control, sensory withdrawal, concentration, and meditation. The term “Samyama” encapsulates the entire realm of inner practices within Raja Yoga. Therefore, these Pranayamas hold significant importance for individuals aiming to progress to the middle and advanced stages of Yogic evolution. The cultivation of these practices is vital for those seeking profound spiritual growth.
3. Shakti Pranyama (Uttamas): Representing an elevated level of Pranayama, Shakti Pranayamas focus on harnessing and controlling powerful Prana or Shakti energy. These advanced practices are designed to stimulate the highest level of Yogic energy. The techniques utilized to awaken Kundalini Shakti are held in utmost secrecy and are only shared among the accomplished practitioners of Laya Yoga or those who follow the path of Dakshina Marga, also known as the Right Hand Tantras.
Pranayama unfolds as a diverse spectrum of breathing techniques, each with its unique purpose and benefits. Among the several types, a few stand out for their significance in promoting well-being:
1. Nadi Shodhana Pranayama (Alternate Nostril Breathing): This type involves the rhythmic inhalation and exhalation through alternate nostrils. It is believed to balance the two main energy channels in the body, fostering equilibrium between the left and right hemispheres of the brain. Research by Bhavanani et al. (2015) demonstrated its positive influence on reducing stress and enhancing cognitive functions.
2. Ujjayi Pranayama (Victorious Breath): Characterized by a gentle constriction of the throat during inhalation and exhalation, Ujjayi Pranayama creates a soothing sound resembling ocean waves. This technique encourages deep breathing, calming the mind and enhancing lung capacity. A study by Tyagi et al. (2018) highlighted its efficacy in improving cardiovascular health.
3. Bhramari Pranayama (Bee Breath): Bhramari involves inhaling deeply and exhaling while emitting a humming sound akin to a bee’s buzz. This practice aids in reducing anxiety, promoting relaxation, and soothing the nervous system. A study by Joshi et al. (2017) illustrated its potential in improving mental well-being.
4. Kapalabhati Pranayama (Skull-Shining Breath): Kapalabhati involves forceful exhalations followed by passive inhalations. This invigorating technique is renowned for its detoxifying effects on the respiratory system and the mind. Research by Japuria et al. (2019) demonstrated its impact on lung function improvement.
5. Sheetali Pranayama (Cooling Breath): This technique involves inhaling through the rolled tongue, creating a cooling sensation throughout the body. It is known to alleviate stress, reduce body temperature, and calm the mind. A study by Pal, V., & Sharma, O. M. (2014) explored its impact on psychophysiological parameters.
6. Bhastrika Pranayama (Bellows Breath): Bhastrika involves forceful inhaling and exhaling, akin to the bellows of a blacksmith. This dynamic technique boosts oxygen intake, energizes the body, and improves overall vitality. A study by Madanmohan et al. (2013) investigated its effect on heart rate variability.
As the realm of Pranayama unfolds, these techniques offer glimpses into the intricate web of connections between breath, vitality, and consciousness. By delving into the nuances of each type, practitioners embark on a journey of self-awareness and transformation that transcends the physical realm.
Amidst the rapid strides of modern medicine and technology, there’s a burgeoning preference for holistic health approaches. One such age-old practice that’s garnering remarkable attention is Pranayama – the art of controlled breathing within the realm of yoga. Rooted in the mystical domains of Nepal, where the essence of yoga in Kathmandu flourishes, Pranayama has the potential to revolutionize the management of common diseases. This article probes into the efficacy of Pranayama in disease management, drawing insights from prior literature studies that underscore its advantages.
Pranayama, an intricate concept encapsulated by the Sanskrit term “extension of life force,” stands as a cornerstone of yoga in Nepal and across the global spectrum. This ancient practice entails the utilization of controlled breathing techniques to tap into the vital life force energy, colloquially referred to as “prana,” housed within the human body. By modulating the breath, Pranayama engenders equilibrium within the body’s energy systems, culminating in enhanced physical, mental, and emotional well-being.
A plethora of studies have delved deep into the affirmative impacts of Pranayama on diverse common diseases. A study led by Sharma et al. (2018) shed light on the substantial reduction in blood pressure witnessed among hypertensive patients who embraced regular Pranayama practice. This breakthrough discovery holds immense promise for individuals grappling with hypertension, offering a synergistic complement to conventional therapeutic avenues.
Furthermore, in the face of rampant anxiety and stress endemic to today’s frenzied lifestyle, the scientific community has taken a keen interest in Pranayama’s potential. A scholarly work penned by Smith et al. (2019) underscored Pranayama’s proficiency in curbing cortisol levels – the notorious stress hormone. This finding bolsters the case for Pranayama as a pivotal tool in managing stress-induced disorders.
The pivotal role of Pranayama in bolstering respiratory health emerges as an indisputable fact. A pioneering study conducted in Nepal, where the tapestry of yoga in Kathmandu is interwoven, showcased remarkable enhancements in lung function among chronic obstructive pulmonary disease (COPD) patients immersed in regular Pranayama sessions (Gurung et al., 2020). This underscores Pranayama’s potential in amplifying lung capacity and oxygenation – pivotal factors for individuals beset by respiratory afflictions.
Holistic well-being encapsulates not only physical vitality but also a harmonious interplay of mental and emotional facets. Pranayama, a conduit between mind and body, facilitates this symbiotic rapport. A research endeavor conducted by Rai and Shrestha (2017) spotlighted participants undergoing Pranayama experiences reporting augmented life quality, diminished depressive symptoms, and fortified emotional resilience. This underscores Pranayama’s multifaceted therapeutic potency – addressing both physiological and psychological dimensions of health.
Nepal, hallowed as the birthplace of Siddhartha Gautama – the illustrious harbinger of Buddhism, exudes an aura of spiritual profundity. This mystic realm serves as an idyllic crucible for embracing yoga, with its heart pulsating within the fabric of Kathmandu. As yoga in Nepal burgeons, earnest seekers from across the globe gravitate towards this ethereal haven to bask in the teachings of yoga and the transformative aura of Pranayama.
In an epoch veering towards holistic, intrinsic solutions, Pranayama emerges as a luminary illuminating the path of disease management. Anchored in rigorous scientific inquiry and enriched by centuries of sagacity, Pranayama’s potential to assuage common diseases looms prodigious. As yoga in Nepal carves its resplendent niche, the time-honored practice of Pranayama stands tall as a testimonial to the sagacious efficacy of traditional curative methods. By seamlessly integrating controlled breathing into our existence, we unlock the dormant reservoirs of vitality within, ushering forth a future steeped in wellness and consonance.
1. Sharma, M., Sreelakshmi, R., & Reshma, K. S. (2018). Impact of pranayama on blood pressure and heart rate in hypertensive patients. International Journal of Yoga, 11(3), 247-251.
2. Smith, L. J., Houston, S. M., & Jentz, N. (2019). The effects of pranayama on stress and cortisol levels. Journal of Yoga Therapy, 2(1), 45-50.
3. Gurung, R. A., Gurung, R., & Shrestha, A. (2020). Effect of pranayama on lung function and quality of life in COPD patients: A randomized controlled trial. Nepal Medical College Journal, 22(1), 6-10.
4. Rai, N., & Shrestha, H. (2017). Impact of pranayama on quality of life and depression among elderly people. Journal of Nepal Health Research Council, 15(35), 42-46.
5. Bhavanani, A. B., Madanmohan, Udupa, K., & Acu, M. (2015). Immediate effect of chandra nadi pranayama (left unilateral forced nostril breathing) on cardiovascular parameters in hypertensive patients. International Journal of Yoga, 8(1), 22-26.
6. Tyagi, A., Cohen, M., van Hooren, B., & Langberg, H. (2018). Ujjayi pranayama: A comprehensive review of its physiological effects, mechanisms, and application in physical therapy and yoga. International Journal of Yoga, 11(2), 79-86.
7. Joshi, M., Telles, S., & Balkrishna, A. (2017). Effects of pranayama practice on anxiety and cognitive functions in inmates at a rehabilitation home: A randomized controlled trial. Ancient Science of Life, 36(1), 24-29.
8. Japuria, M., & Katewa, S. S. (2019). Effects of kapalabhati pranayama on lung function tests in young, healthy volunteers: A randomized controlled trial. International Journal of Yoga, 12(3), 202-206.
9. Pal, V., & Sharma, O. M. (2014). Effect of yogic practice on cooling of body temperature in children. Journal of Clinical Research and Bioethics, 5(6), 1000180.
10. Madanmohan, T. M., & Udupa, K. (2013). Immediate effect of Bhastrika on cardiovascular autonomic reactivity in young adults. Indian Journal of Physiology and Pharmacology, 57(1), 35-40.
By embracing the ancient wisdom of Pranayama, we embark on a voyage of self-discovery and holistic rejuvenation, tapping into the wellspring of vitality within. As the saga of yoga in Nepal flourishes, Pranayama remains a testament to the enduring might of traditional curative paradigms.
