Yoga & Pranayama

1. Presented by
DR. MUHAMMAD ANWAR ALI
Chief Consultant Physician
Healthy Pulse Clinic & Wellness Centre

2.  Fourth step of Ashtanga Yoga
 Compound word – “prana” + “ayama”
 Prana = pra (prefix) + an (to breathe, to live)
 “prana” is life-force, the cosmic vital energy
 “ayama” means to stretch, expand, control
 Pranayama is to expand & control prana
 Breath is a gross manifestation of prana, usually equated
with prana
 In ancient time, to increase longevity, our sages formulate
some technique to achieve highest goal of life i.e.
renunciation

3.  Breathing techniques help control prana in different ways.
 This strengthens the lungs & balances the nervous system,
preparing the body to hold the breath [retention].
 Practicing pranayama on a regular basis regulates energy
flow to the 72 thousand nadis [channels through which
consciousness flows] in our body, helping us improve our
wellbeing.

4.  Diaphragm separates the thoracic area from the abdominal
area.
 When diaphragm moves down, chest & ribcage expand
bringing in air into the lungs.
 When diaphragm returns to the resting position, air
expelled from lungs.
 Three phases of breathing: diaphragmatic, thoracic,
clavicular
 Diaphragmatic breathing most efficient – infants use it
naturally
 Yogic, complete breath exercises all three areas of lungs
 Compression of abdominal muscles can empty the lungs
further

5.  Pooraka: Breathe In – Inhalation.
 Rechaka: Breathe Out – Exhalation.
 Kumbhaka: Hold the air inside the body.
 Bahya Kumbhaka (Shunyaka): This is opposite to
Kumbhaka. Air is exhaled & held at that condition.
 Prana: Oxygen in general is called Prana. However based
on purpose & area in the body, they are called by different
names (Maha Prana)
 Prana: From throat to heart.
 Apana: Umbililcal (Naabhi) to toes.
 Vyana: Energy in entire body & its cells.
 Udana: Throat upwards.
 Samana: In between heart & umbilical (Naabhi).

6.  According to Hathayoga Pradipika
DeLe kegÀæcYekeÀ-Yesoe: met³e&-
Yesovecegppee³eer meerlkeÀejer Meerleueer leLee ~
YeeqðekeÀe Ye´ecejer cetíee& HueeefJeveerl³eä-
kegÀcYekeÀe: ~~ (nþ³eesie ÒeoerefHekeÀe 2/44)
Suryabhedana, Ujjayi, Sheetkari, Sheetli, Bhastrika,
Bhramari, Murchha, Plavini
 According to Gherand Samhita
meefnle: met³e&Yeso½e Gppee³eer Meerleueer leLee
~
æYeeqðekeÀe Ye´ecejer cetíe& kesÀJeueer
®eeäkegÀeqcYekeÀe: ~~ (Iesjb[ mebefnlee 5/45)

7.  According to Gherand Samhita
GÊecee efJebMeeflecee&$ee <ees[Meer cee$ee
ceO³ecee ~
DeOecee ÜeoMeer cee$ee ÒeeCee³eeceeeqðeOee
mce=lee: ~~ (Iesjb[ mebefnlee 5/54)
STAGES POORAKA KUMBHAKA RECHAKA
Uttama 20 80 40
Madhyama 16 64 32
Adhama 12 48 24

8.  According to Hathayoga Pradipika
íues Jeeles íueb efíÊeb efveMíues efveMíueb YeJesle ~
³eesieer mLeeCeglJeceeHveesefle lelees Jee³egb
efvejesOe³esle ~~ (nþ³eesie ÒeoerefHekeÀe 2/2)
Respiration being disturbed, the mind become
disturbed. By restraining respiration, the Yogi gets
steadiness of mind.
ÒeeCee³eecesve ³egkeÌlesve meJe&-jesie-keÀ<n³ees
YeJesle ~
De³egkeÌleeY³eeme-³eesiesve meJe&-jesie-mecegÃce:
~~ (nþ³eesie ÒeoerefHekeÀe 2/16)
When pranayama, etc., are performed properly, they

9.  Physically, Pranayama appears to be a systematic exercise of
respiration, which makes the lungs stronger, improves blood
circulation, makes the man healthier and bestows upon him the boon
of a long life.
 Pranayama does not mean just breathing in, keeping the breathed air
in and exhaling it. It also means establishing control on the entire
breathing process, and maintaining mental equilibrium, and
concentration of mind.
 Most of the people do not have the habit of breathing deeply with the
result that only one-fourth part of the lungs is brought into action and
75 percent remains idle.
 The inefficient functioning of the lungs affects the process of blood
purification. It is for this reason that the importance of Pranayama has
come to be recognised, for a healthy long life.
 Several diseases can be averted by regular practice of Pranayama.
Mental disturbances like excitement, anxiety, fear, anger, and
disappointment can be calmed down by regular practice of Pranayama.
 Another benefit of Pranayama is that by its regular practice, habit of
deep breathing is developed which results in several health benefits.

10.  Select a clean and peaceful place for doing Pranayama.
 Sit either in any of the Asanas, viz. Padmasana, Sidhasana or Vajrasana,
which ever you find convenient. The sheet or cloth (cotton or wool etc.)
on which you sit must be a non-conductor of electricity.
 Like ‘Yog’, Pranayama should also be performed four or five hours after
taking food. In the morning Pranayama should be done after finishing
daily routine acts like cleansing mouth, emptying of bowels etc.
 If it becomes necessary for you to take bath after Pranayama , keep an
interval of about 15 to 20 minutes between Pranayama and bathing.
 Pregnant women, hungry persons and persons suffering from fever
should not do Pranayama.
 It is beneficial to chant the mantra “Aum” aloud and repeat the same
several times before doing Pranayama. Even recital of sacred songs in
the praise of almighty God or recital of some sacred hymns may be
beneficial.

11. ß ß ß men veeJe DeJeleg ~ menveew YegvekeÌleg ~
men Jeer³e&ce keÀjJeeJenw ~
³eesieer lespeeqmJe veeJe DeOeerlece Demleg ~ cee
efJeefÜmeeJenw ~ ß Meebefle:
Meebefle:Meebefle:~~
Om! Om! Om! May God protect us both together.
May God nourish us both together.
May we work conjointly with great energy.
May our study be vigorous & effective.
May we not mutually dispute (or may we not hate any).
Om ! Let there be peace in me!
Let there be peace in my environment!

12. ß ÒeeCem³esob JeMes meJe¥ ~
ef$eosJes ³eled Òeefleefÿleced ~
ceelesJe Heg$eeved j#emJe ~
efÞe½e Òe%eeb ®e efJeosefn ve Fefle ~
ß Meebefle: Meebefle:Meebefle:~~
What ever exists in three worlds,
Is all under the control of Prana.
Prana, Protect us as a mother protects her sons,
Give us affluence & intelligence.
Om! Peace, Peace, Peace!

13. ß meJex YeJebleg megefKeve: ~ meJex Mebleg
efvejece³ee: ~ meJex YeêeefCe HeM³ebleg ~
cee keÀef½ele ogKeæYeeieYeJesle ~ ß Meebefle:
Meebefle:Meebefle:~~
May everyone be happy & joyful.
May everyone be free from diseases.
May all see only what is good with in & outside.
May no one undergo or take part in any suffering.
Om! Peace, Peace, Peace!
ß Demelees cee meÃce³e ~ lecemees cee
p³eesefleie&ce³e ~ ce=l³eescee&ce=lebiece³e ~
ß Meebefle: Meebefle:Meebefle:~~
Lead us from the unreal to the real. Lead us from darkness to
light. Lead us from death to immortality . Om Peace, Peace,

14.  BHASTRIKA
 KAPALBHRANTI
 BHAYAPRANAYAMA
 AGNISAR
 UJJAYEE
 ANULOM VILOM
 BHRAMARI
 UDGEETH

15.  Method:
 Sit in comfortable Asana. Breathe in (inhale) through both nostrils
forcefully, till the lings are full and diaphragm is stretched . Then
breathe out (exhale) forcefully . But ensure that the abdominal
cavity does not blow up due to the air breathed in. Initially perform
this with low speed. Healthy person can increase the speed
gradually to medium and then high speed .
 Duration: 5 minutes
 Precautions:
 High BP patients shall not practice at medium or high speed
 Air should be breathed in up to diaphragm. Don’t make inward and
outward movement of abdominal.
 For better benefit, close your eyes and chant “Aum” in your mind.
 Benefit:
 Cures sinus related diseases like cold, cough, asthma etc.
 Cures throat related diseases like Thyroid and Tonsils

16.  Method:
 In “BhastrikaPranayama”, ‘Puraka’ and ‘Rechaka’are done with the same amount
of force, where as in Kapal-Bhati more attention is to be given to the act of
forceful ‘Rechaka’.In “Kapal-Bhati”, the ‘Puraka’is to be done with normal, usual
force but the ‘Rechaka’ has to be done with as much of force as is at your
command. In doing so, the abdominal area, also makes inward and outward
movements. short, breathe in normally and breathe out forcefully, so as to
influence the organs of the abdominal area.
 Duration:
 Start with three minutes and gradually increase the duration. Healthy person shall practice
for 15 minutes. Acute disease patients shall increase the duration up to 30 minutes as per
the guru’s guidance.
 Precautions:
 Pregnant woman should not practice this “Pranayama”.
 High BP patients shall practice as per the guidance of guru.
 People whose glands secrete lots of bile inside the body are termed as
‘PittaPrakriti’. They should not practice this “Pranayama” for more than 2
minutes during summer season.
 Benefit:
 Obesity, diabetes, flatulence, constipation, acidity and diseases pertaining to
kidneys and prostate glands etc. are cured.
 Face become Lustrous and attractive.
 Organs in the abdominal cavity viz. stomach, pancreas, liver, spleen, intestine,
prostrate and kidney function more efficiently and develop immunity towards
diseases. It strengthens the intestines and improves digestion.

17.  Method:
 Site in comfortable Asana. Breathe in through both nostrils
forcefully, till the lings are full and diaphragm is stretched . Then
exhale forcefully entire air at once. Hold your three ‘Bhandhaka’
tightly at this “BahyaKumbhaka” condition as per your capacity.
Then slowly inhale while releasing all three “Bandhaka”
 Duration: Practice this for 3 to 5 times based on your capacity.
 Precautions:
 Pregnant woman should not practice this Pranayama.
 High BP patients shall practice as per the guidance of guru.
 People whose glands secrete lots of bile inside the body are termed
as PittaPrakriti. They should not do this Pranayama.
 Benefit:
 Organs in the abdominal cavity viz. stomach, pancreas, liver,
spleen, intestine, prostrate and kidney function more efficiently.
 Improves digestion

18.  Method:
 This is similar to “BahyaPranayama”. Rechaka is performed
similarly; during “Pooraka” after exhaling, the abdominal to be
moved inwards and outwards for about 10 to 15 times.
 Duration: Practice this for 3 to 5 times based on your capacity.
 Precautions:
 Pregnant woman should not practice this Pranayama.
 High BP patients shall practice as per the guidance of guru.
 People whose glands secrete lots of bile inside the body are termed
as ‘PittaPrakriti’. They should not do this Pranayama.Pregnant
woman should not practice this Pranayama.
 Benefit:
 Organs in the abdominal cavity viz. stomach, pancreas, liver,
spleen, intestine, prostrate and kidney function more efficiently.
 Improves digestion

19.  Method:
 Sit in comfortable Asana. Breathe in forcefully. While inhaling
narrow down the throat. This creates a sound similar to snoring .
Hold the breathe as per your capacity. Then close the right nostril
and slowly exhale through left nostril.
 Duration: Practice this for 3 to 7 times based on your capacity.
 Precautions: Follow generic Pranayama guidelines
 Benefit:
 Cures thyroid related problem like snoring
 Improves sound quality. Hence very useful for singers and stage
performers.
 Cures sinus related diseases.

20.  Method:
 Close the right side nostril with the right hand thumb. Inhale slowly
through the left nostril till the lungs are filled. Then close the left
nostril with the second and third fingers. Open the right nostril and
exhale through it. Repeat this exercise slowly in the beginning, and
with practice, increase the speed. When you are able to practice this
exercise for a long time, inhale with as much force as is possible for you,
then exhale also forcefully. While doing this Pranayama, mentally
repeat the mantra “Aum” so the mind becomes fit for meditation.
 Duration: Initially practice this for 3 minutes. Gradually increase the
duration to 10 minutes
 Precautions: Follow generic Pranayama guidelines
 Benefit:
 Blockages in the arteries of the heart are removed and the arteries
become clean, making the circulation unimpeded. Pathogenic
cholesterol, triglycerides, H.D.L. and L.D.L. also get controlled, making
the arterial channels clear for effective and unimpeded flow of blood in
the heart.
 All kinds of diseases occurring due to the disturbance of ‘VataDosha’
like rheumatism, gout, diseases pertaining to urinary and reproductive
organs are cured.
 Negative thinking is replaced by positive approach to life. It increases
enthusiasm and spirit, the Sadhak becomes fearless and feels blissful.

21.  Method:
 Close your ears with both the thumbs and eyes with the middle
fingers of your hands on respective sides with little pressure. Press
forehead with both the index fingers lightly. Breathe in till your
lungs are full of air. Concentrate your mind on Ajna Chakra
(between eye-brows) . Close your mouth. Begin slowly exhaling,
making humming sound of a bee, while reciting “Aum” mentally.
 Duration: Practice this for 3 to 10 times based on your capacity.
 Precautions: Follow generic Pranayama guidelines
 Benefit:
 With the practice of this Pranayama the mind becomes steady. It is
beneficial in conditions like mental tension, agitation, high blood
pressure, heart disease etc. It is also useful for meditation.

22.  Method:
 This is also called as “AumkaraJapa. Breathe in (inhale) through
both nostrils forcefully, till the lings are full and diaphragm is
stretched. Then slowly exhale and say “Aum” (A-u-m) while
exhaling.
 Duration: Practice this for 3 to 10 times based on your capacity.
 Precautions: Follow generic Pranayama guidelines
 Benefit:
 With the practice of this Pranayama the mind becomes steady,
relieves tension and improves concentration power.

23.  Doesn’t require any special equipment
 Can be integrated into daily life
 Can be done by most patients
 Can be done in healthy persons
 Can be teach in shorter time
 Can be used with other practices
 Cost effective

24.  Needs
 Regularity
 Discipline
 Dedication
 Determination
 Comprehension
 Lack of quality teachers (in absence complication
can arise like Vatik disorders described in classics)

25.  Pranayama is a technique or process for stilling of
mind
 By performing pranayama, one can achieve healthy
body & mind.
 By increases prana (vital force) one can enjoy a
healthy life (if seen in present context) & can lead a
path for higher level of renunciation
 Some rules are there, for performing which should be
followed like observance of Yama & Niyama etc.
 It can be followed as therapeutic procedures in some
conditions.