Prana yoga is a breathing practice in yoga. Pranayama: features of breathing practice in famous yoga schools

Pranayama is the science of controlling the breath, and it really means controlling the breath, constantly monitoring its development. Beginners often say: "I would like to learn how to breathe first." It is necessary to observe the breath, this is pranayama - when you know how your breathing is carried out at every moment. Pranayama positions aim to awaken this awareness.

Incorrect breathing habits prevent many yoga beginners from doing the exercises properly. How to prepare for pranayama to do everything right?

For most people, breathing is an almost unconscious reflex, functioning somewhere at the edge of our perception. We breathe all the time without a break and do not pay attention to the process, we do it unconsciously. But, if desired, it can be controlled, consciously accelerate or slow it down. This is the border process of our consciousness and subconsciousness, because it affects not only our body, but also the mind.

People are rarely interested in technology, and they do not ask themselves the question: how do we do it? Is it deep or superficial?

Often we forget about it, we breathe shallowly and unevenly, not with the entire surface of the lungs, but with the rest, we do not use it for many years, and it slowly begins to decrease and die. The efficiency of the body decreases, the amount of energy decreases, fatigue appears.

Uneven and shallow breathing affects the state of mind. When in a bad mood, stop for a moment, watch and pay attention to what is happening to him, and then begin to breathe deeply and evenly. Then again look at what you can do, make sure that when such a breath appears, it will improve the state of mind.

Breathe deeply and evenly at all times. This is precisely the task of pranayama.

It matters more than purely physiological - it is an important tool of yoga, designed to calm the restless mind.

Pranayama for beginners is a simple exercise that does not take much time. You can practice sitting at the table, going to the store, on the way to work or on a walk.

1. Breathe normally. Take a breath equal to four steps of the right leg.
2. Exhale for four steps of the left leg.
3. Practice for 15 minutes.

Quite simple exercises, and they help rid the mind of empty thoughts, fill the body and blood with oxygen, strengthen the nerves.

Breath of power

Pranayama is a technique and art that has developed methods of conscious, rhythmic movements and intense expansion of the respiratory organs, a process consisting of a long, continuous and gentle flow of air - inhalation (Puraka), exhalation (Retsak), and cessation of breathing (Kumbhak), must begin through the nose.

1. Purak stimulates the body.
2. Retsak removes toxins and polluted air.
3. Kumbhak distributes energy.

Movement of the lungs and chest includes horizontal expansion (Dairhya), vertical expansion (Aroha), and contour expansion (Visalata).

By controlling it, you can focus your mind, maintain good health all your life. Pranayama is not the usual scientific, automatic breathing, but necessary to control the quality of life using precise methods.

Pranayama or breathing technique

Inhalation and exhalation are the two phases that make up the breath. The frequency in healthy adults is from 14 to 17 breaths per minute, in children 20-30, in newborns 30-35.

Pranayama controls its power. In yoga, a whole system has been developed that can effectively influence the physiology of the respiratory system and the functions of other organs. Yoga recommends nasal breathing, as the nasal mucosa is heated, cleansed and the inhaled air is humidified, which is not the case with mouth breathing. Breathing through the nose is one of the most important rules of pranayama. The full breathing technique supplies oxygen to every cell of the body, regenerates it and prevents premature aging.

Mental activity is directly related to breathing: fast - emotional arousal and anxiety. Yoga can deepen and support the function of this process.

Breathing exercises should be done very slowly, listening to the messages of your body, then the mind and breath are united, and there are signs of a state of meditation.

Since changes in emotional state strongly influence the process, the mechanism must also work in the opposite direction.

Pranayama changes the state and produces the desired effect:

• relaxation;
• calm;
• concentration;
• recovery.

Pranayama is useful for mastering the breath completely. At the beginning of the practice of yoga, many are not able to do them properly. If pranayama exercises are difficult for you and the body becomes tense, loses rhythm, feels short of breath, and gets tired quickly, try some simple preparation exercises for beginners to help you understand what proper breathing is or watch pranayama for beginners videos.

First, focus all attention on activating the abdominal part of the body.

First step

1. Sit on the floor, cross your legs or sit in a chair, but not deep.
2. Keep your head straight, chin slightly pressed to your chest.
3. Breathe in through your nose. Fill your stomach so that it resembles a well-inflated balloon.
4. Exhale and pull your navel towards your spine.
5. Control the filling of the abdomen with air in accordance with the rhythm of inhalations and exhalations. Put it on his open hand. When inhaling, the arm should rise up; when exhaling, it should go down.
6. Observe the movements of the hand so that the stomach breathes correctly.

If it is difficult to observe the movements of the abdomen, try another option.

• Lie down on the floor.
• Lightly press your open hand to your stomach.
• Try to raise your palm with your stomach up.

Instead of a hand, you can use a book, lift it up with the power of the breath, and then slowly lower it.

It may be easier to do this exercise in the beginning by simply raising and lowering the stomach. After mastering this step, it will be easier to coordinate it with breathing, inhale (belly rises), exhale (belly falls down). The arms are relaxed and the jaws are not clenched.

Two Ways to Control the Air in Pranayama Practice

The basis of pranayama practice is holding the mind (focusing on an object) while holding the breath after inhalation and after exhalation. It is important to control the flow of air during inhalation and exhalation. There are two ways to control:

• Control through the throat: narrowing of the glottis (ujjayi pranayama technique).
• Control in the nostrils, with the help of the fingers (closing and opening the nostrils, partial constriction, etc.).

Pranayama - introduction and first series

Breathing mastery is the basis for:

• strengthening vitality;
• mood dominance;
• discovering a wider range of emotions and creativity;
• encouraging a sense of togetherness.

Pranayama Kundalini destroys the habit of ignoring the breath. Masters think about breathing more than just about respiratory gas exchange, everything connected with it affects the mind, emotions, mood, actions.

Pranayama techniques are used to maintain various energetic states of health, consciousness and emotion.

Emotions and breath

Breath reflects our emotional state. When we are relaxed, our breathing is elongated and calm, as during a restful sleep. In difficult work, breathing speeds up when you are nervous or worried, it becomes shallow and short. If you lose control of yourself - uncontrollable laughter or grief - it loses rhythm, becomes chaotic and tense.

Our muscles contain a huge amount of stress and emotional trauma as armor. Pranayama makes it possible to destroy this emotional armor. The flexibility of the body increases, the volume of the lungs increases, the sensitivity increases, and the shell becomes weaker.

Breathing exercises and pranayama for beginners

When we observe the breathing of infants and young children, we see how the abdomen rises and falls with inhalation and exhalation. Deep abdominal breathing “rooting”, being in a state of deep rest, rest and in contact with our center, allows you to release any tension in the upper body. This natural ability with which we come into this world has been lost over the years due to the stress and anxiety of daily life. Through pranayama one can develop and understand the breath and its dependence on the mood.

Beginners in the study of pranayama need to go through preliminary exercises that will help remove the exhaust air from the lungs.

• Lie down on the mat. Place one hand on the abdomen.
• Take a deep breath and feel your hand rise.
• Exhale completely and pull your stomach inward, feel how your hand, along with your stomach, descended to the spine.
• Shoulders and chest during execution should be motionless.

Ideas for breathing with the little ones

For children from 3 to 6 years old, the practice of pranayama should be carried out in the game mode:

• A feather dances in the wind (blow on a light feather in the air).
• Inflating paper bags through straws (you can spread them in different corners of the room and the children should breathe, blowing into them, to make the bags move to the center of the room).
• Launching and blowing soap bubbles.
• Balloon. With an inhalation, stand on your fingers and raise your hands up, thinking that you are a huge ball filled with air. With an exhalation, the exhaust air comes out, and lower your hands down and relax your body. As you exhale, make the sound "sssss" of the air coming out of the balloon.
• Bunny jumping. Close your ears with your palms. Inhale and exhale in three jumps.
• Woodcutter. Spread your legs a little more than shoulder width apart. Raise your hands up, clasp your palms in the castle. Exhale through your mouth, relax your torso, and lower your arms down. Exhale through the nose up, exhale down. Exercise "lumberjack" for children over 6 years old.

Pranayama for beginners

After preliminary preparation, you can begin the practice of pranayama. It differs from breathing exercises and games, requires more concentration and control over the flow of breath, and produces some effects. So Kapalbhati and Bhastrika pranayama, according to Iyengar, should not be practiced with children.

Every beginner to study pranayama should remember a few important rules:

1. It is necessary to empty the intestines and bladder.
2. The posture should be correct and not cause discomfort.
3. Practice on an empty stomach or 4 hours after your last meal.
4. Perform breathing exercises after asanas and before meditation.
5. Hold your breath only for a comfortable time.
6. Give up smoking.

Four phases of breathing

1. Inhale and hold your breath for a second, feel the moment when you are filled with air.
2. Exhale, hold for a second (feel the feeling of "emptiness" without air).

After several series of such breathing, carefully consider your sensations.

Sitali Pranayama

A very easy pranayama that any beginner can easily master.

1. Make a tube out of your tongue and stick it out slightly.
2. Breathe through this design.
3. Exhale through the nose (refreshes, cools, promotes digestion).

It has a pronounced cooling and moisturizing effect. Used to relieve hot flashes during pregnancy and during menopause.

Bhramari - the buzz of a bee

Brahmagi is a species of one of the bumblebees in India. In pranayama, bhramri sit on the floor in a lotus position with a straight spine, but the head does not fall down, and the gaze is directed forward. The most commonly used in pranayama is the sanmukhi mudra, known as the Yoni mudra. Pranayama is designed to enter into a state of deep relaxation, while maintaining the ability to focus the mind.

• Cover your ears with your thumbs.
• Close your eyes with index and middle.
• With your ring finger, touch the corner of the nostril, and small to the corner of the lips.
• Take a deep breath in through your nose, exhaling with a “mmmm” sound in your throat.
• Feel the vibration of the sky and the skull. Buzzing to have the length of exhalation (calms the mind, emotions, reduces anxiety and anger).
• You can start practicing even with the smallest patients.

Nadi Shothana

Alternate breathing of the right and left nostrils (balances the nervous system, helps to concentrate, can be practiced before going to bed).

You can also take a few breaths through the left nostril and explain that this is a "lunar" breath that has a sedative effect, and the breath of the right nostril is a sunny, active and energetic breath. Therefore, when you need to calm down and relax, inhale and exhale through the left nostril, and when you are tired and need new energy to work, do the same only through the right nostril. Nadi Shothana for beginners is well shown in numerous videos that can be found on the Internet.

1. Sit on the mat, cross your legs, close your eyes. Place your palms on your knees.
2. Raise your right hand up and straighten your fingers as if you were swinging at someone.
3. Bend your index and middle fingers into your palm.
4. With the ring finger and thumb of the right hand, gently touch the nostrils, but do not squeeze.
5. Take a deep breath and exhale. Close the right nostril and inhale through the left for a count of four.
6. Close your left nostril and hold your breath for a count of four. Open your right nostril and exhale deeply for a count of four.
7. Take a deep breath through the right nostril. Tighten, hold and stop the air flow.
8. Release the left nostril, exhale completely and inhale deeply through the left nostril for a count of four, repeating the cycle. The length of the breath is arbitrary, but the inhalation, exhalation and stop should be the same in time.

Do as many repetitions as you like, but make sure to complete the cycle by exhaling from the left nostril.

Nadi Shothana pranayama for balancing the state of the nervous system, it helps to eliminate and align the distortions that occur in the subtle and physical body of a person.

Ujjayi - the breath of the ocean

Ujjayi pranayama for beginners requires perseverance, but it is easy and simple. Gives out a gentle sound resulting from the narrowing of the glottis (increases lung capacity, increases concentration).

1. Sit on the mat, cross your legs and let go of your thoughts.
2. Grab your knees with your hands.
3. Close your eyes and take a deep breath.
4. Inhale through the nose, lightly contract the back of the throat, so that as you exhale through the mouth, a soft hissing and rustling sound is produced.
5. Inhale with your mouth closed and narrow your throat slightly as you draw in air through your nose. Mentally count to eight (about one second).
6. Exhale through the nose, keeping the same sensation in the throat with the lips closed, as when receiving the sound "ah". Mentally count to 16.

Practice for five minutes, keeping the same length of inhalation and exhalation.

In addition to pranayama and proper breathing, for more interest, meditative breathing exercises can be offered (children love them).

They can also be used by beginners for additional training.

1. Take a bottle of water and put a straw in it.
2. Blow into the tube and listen to the sound that arises.

Pranayamas are breathing exercises that help control prana, the life force. Having mastered the art of pranayama, you can improve your health with just breathing. Of course, breathing should be very special. If you have just recently practiced yoga, then it is useful for you to do simple calm breathing for the first few months.

1. Simple Pranayama 1: sit in a comfortable position. Keep your head, neck and torso straight. Close the right nostril with the thumb of the right hand. Perform a smooth breath through the left nostril as slowly as possible, but without discomfort. Then exhale slowly through the same nostril. Perform 6 times (this is one cycle). Repeat on the other side
2. Simple Pranayama 2: Slowly and smoothly inhale and exhale through both nostrils. Don't hold your breath. Perform 3-4 cycles (1 cycle - 6 breaths)
3. Simple Pranayama 3: Inhale through the left nostril (right pinched), then exhale through the right (left pinched). Repeat 6 times alternately. Then do a couple more rounds.
4. Kumbhaka: After a month, you can start holding your breath - kumbhaka. Inhale deeply through the left nostril, then hold the breath without exertion, then exhale slowly through the right nostril. The delay should be comfortable. It is believed that this practice prolongs life, but it is harmful to start it immediately. At first, the breath holding phase should not exceed one minute. Don't try to keep kumbhaka super long
5. Savasana Pranayama: Lie on your back. Relax mentally and physically. Inhale deeply, hold your breath without tension, exhale slowly. Mentally repeat OM while inhaling, holding the breath and exhaling. This pranayama gives strength
6. Bhastrika: Sit in a comfortable position. Breathe in and out very slowly for 10 seconds. Repeat 6 times. This technique generates heat, it is useful to practice it in winter.
7. Kapalabhati: This technique is similar to the previous one, only the exhalation is performed quickly and vigorously. It restores the activity of the respiratory system, cleanses the nasal ducts, warms the body.
8. Ujjayi: Inhale smoothly through both nostrils, hold comfortably, exhale smoothly through both nostrils. During practice, partially close the glottis - a soft sound will appear, similar to the sound of the sea
9. Sitkari: Press the tip of the tongue against the upper upper palate and draw in air through the mouth with a characteristic hiss. Hold your breath and exhale slowly through both nostrils. Sitkari cools the body, eliminates the feeling of hunger, lethargy
10. Sitali: Stick out your tongue and fold it into a tube. Inhale air through your mouth, hold your breath and exhale slowly through both nostrils. The inhalation of air is accompanied by a hiss. This technique purifies the blood, cools the body
11. Surya bheda: Inhale through the left nostril. Close both nostrils and hold your breath without tension. Exhale slowly. Gradually increase kumbhaka. Purifies and strengthens brain cells. Gets rid of helminthiasis
12. Bandhatraya Pranayama: Sit in Siddhasana. Do mula bandha (tighten the muscles of the perineum). During kumbhaka, press your chin to your chest. Now raise your head, exhale and pull your abdomen up towards your chest cavity by pulling up your diaphragm (uddiyana bandha). This pranayama cures diseases of the abdominal cavity, cures hemorrhoids
13. Kevala Kumbhaka: An inhalation hold, after which you practically stop breathing. This technique is for advanced yogis.
14. Deep breathing: It is performed outdoors, standing in a relaxed position. Hands on the belt. Take a deep breath. Stretch your entire upper body. Push your chest forward. Breathe in slowly. This exercise cures diseases of the heart and lungs.

Useful properties of pranayama:

• The mind acquires the ability to concentrate
• Diseases in the body are eliminated, cells, tissues and nerves are renewed
• Improves memory and intelligence
• Curbing the restless mind
• The one who practices pranayama has a good appetite, a good mood, a beautiful body, endurance, good health.

1. Practice Pranayama Regularly on an Empty Stomach
2. During practice, do not overexert yourself, do not try to do everything sooo right. Your task is to relax, and not to inhale exactly for 7 or 10 seconds. Let the priority be to achieve peace, joy
3. Prepare the room. It should not be damp or cold. Pre-clean it, do a wet cleaning
4. It is useful to practice outdoors: on the banks of a river, in a forest or a park. The main thing is that the cold wind does not blow
5. It is not recommended to practice in the heat
6. Do not wipe sweat with a towel. In yoga, sweat has a sacred meaning, it should be rubbed into the skin, then it will benefit health
7. Practice pranayama before meditation, it will remove drowsiness

Pranayama is the control of breathing, the effect of which is calmness of the mind and balance of the nervous system. It is worth considering the literal translation and its essence is revealed: prana - air, breath, the power of life; ayama - expansion of width, length, volume.

Pranayama is a longer inhalation and exhalation, vital for our body. Experience in expanding and lengthening the breath comes with time, the mind becomes calmer and attention is directed to subtle matters.

Subtle practice works with the breath, both during asanas and when doing pranayama or meditation.

Our mind and breath are connected. The rhythm of breathing changes under the influence of thoughts and emotions. When you experience a strong feeling (anxiety, joy, etc.) it instinctively delays or accelerates. Prolonged stress and tension is reflected in the breath.

In many philosophical systems, great importance has been and is attached to breathing. This is not only a chemical reaction, but also a complex process of energy.

Conscious work with the inhalation and exhalation of air has been part of the wisdom of yoga, tai chi and other spiritual schools in the East for thousands of years. It is also highly valued in modern psychotherapy. Breathing is energy in terms of physiology. In the process of respiration, great benefits are brought to the body - the cells are provided with oxygen necessary for the combustion of organic substances, they are cleansed. During combustion, energy is generated. A better oxygenated body works better. That is why after long walks in the fresh air, the body becomes more elastic and the brain becomes more "sober". Yogas that emphasize the breath maintain good health and mental clarity well into old age. Therefore, in order to feel healthy, improve the quality of life, it is necessary to study the techniques of three-stage conscious cleansing breathing (Puraka, Kumbhaka, Rechaka).

Take a few minutes during the day to practice:

1. Close your eyes, relax yourself, relax your muscles.
2. Inhale through your nose, exhale through your mouth.
3. Inhale and arch your belly outward, pushing the air into the lower part of your lungs.
4. Hold your breath and count to five.
5. Exhale slowly, relaxing your shoulders, torso, and abdomen.
6. Keep free and deep breathing.

As you draw in the air, imagine that a stream of life-giving cleansing energy enters you. With the exhalation, all the dirt comes out.

Pranayama in hatha yoga

These are nothing but breathing exercises that are designed to help the practitioner focus the mind and achieve excellent health and longevity.

Pranayama is not scientific, automatic breathing, which is necessary to maintain the body during life, it is breathing that has been developed by many generations of yogis in practice. When using the pranayama breathing technique, there is a subsequent abundant absorption of oxygen by the body, due to which subtle chemical changes occur in the yogi's body.

For centuries, yogis have been collecting the secrets of mastery bit by bit, preserving the wisdom of their ancestors. The custodian of the knowledge of the ancestors is the Swami Saraswati order, whose spiritual leader is Swami Satyananda Saraswati. In his book "Asana pranayama mudra bandha", which is the work of more than one year, the great teacher systematized the ancient techniques of Indian sages and modernized them. All the techniques described in the book work, which has been tested by many generations of Indian yogis and rishis. Entering as an integral element in a person's life, they magically change it for the better, bestow mood and joy of being.

Pranayama techniques that will help in the practice of yoga

Very often in stressful situations they talk about calm and even breathing. More than once or twice, each of us heard: “Count to ten; take a deep breath; exhalation". Breathing affects the parasympathetic nervous system, causing the mind to calm down. This is the fastest way to restore a person to the present time and focus on what is happening "here and now." These four positive steps and breathing techniques can be used during meditation or yoga.

Benefits of Pranayama

The immediate result of breathing practice is to fill the body with energy and freshness of the mind, as well as healthy and restful sleep. After a pranayama session, one feels calmness and how pleasantly it cools. Hatha yoga and many years of pranayama practice have achieved victory over the mind, emotions and feelings. The mind begins to resist the temptations that lurk at every turn, and is able to make the right decisions.

Just like asana, pranayama is an important milestone on the path to meditation.

Benefits of Proper Pranayama Technique

In addition to its sedative properties, proper breathing has another equally important meaning:

• Stimulates chemical processes in the brain, increasing the release of endorphins, which reduces depression.
• Stimulates the activity of the pituitary gland responsible for better intuition.
• Removes toxins from the lungs.
• Purifies the blood.
• Increases energy and vitality.
• Regulates the pH level in the body, which helps to better overcome stress.

In yoga, deep breathing is called pranayama. In Sanskrit, prana means life-giving energy and yama means control and expansion. Pranayama is a way to ensure the proper circulation of this life-giving energy in the body. During the practice of yoga or meditation, the combination of mind and breath is deepened by attention and understanding. According to Ram Dass, pranayama allows you to really be present "here and now."

Four breathing techniques

There are many different types of pranayama that will be of interest and to be discovered until you find one that suits you. In order to facilitate these searches, we will consider four techniques and types of pranayamas:

Sam Vritti Pranayama

Sam means equality and vritti means action or movement. In this exercise, the inhalation lasts as long as the exhalation. Start counting to four, also as you exhale - count to exactly four if you feel comfortable enough. It is allowed to take breaks between inhalation and exhalation, which are limited to a count of up to four, which contributes to the balance of the body and the body.

This pranayama is often called the conquering breath because uji is power and ayi is victory or triumph. Ujjayi calms the nervous system, provides a deep massage of organs, including such as the esophagus and spleen.

• Breathe deeply through your nose, allowing the air to touch the back of your throat.
• It may take some time to get used to the method, but in the end you will end up with a sound similar to the rustle of the ocean.

Ujjayi pranayama is also called ocean breathing.

Kapalabhati

Kapala - part, skull, bhati - light. Another name for kapalabhati pranayama is breath of fire or kriya because of its purifying properties.

• The exercise begins sitting cross-legged and keeping hands on knees (lotus position).
• Breathe out vigorously through your nose. The abdominal muscles contract and expel air, the diaphragm contracts.
• With each exhalation, press the navel to the spine, pursing your lips, make a sound similar to “shh”.
• Passive inhalation is obtained automatically, spontaneously, through the relaxation of the diaphragm of the abdomen.
• Exercise time - 1 minute. Beginners are advised to take one breath per second, and advanced, experienced 2 breaths per second.

Kapalabhati (kriya) breathing cleanses the blood and liver, increases the oxygen content in the blood, and calms the mind.

Inhalation and exhalation in kapalabhati are different in length, the inhalation should be three times longer than the exhalation. It is a mistake to equalize their duration, since the main characteristic of kapalabhati is lost - the power of exhalation.

Simbhasana

Simbhasana breathing exercises mean lion breathing. Exhalation occurs through a wide open mouth with a characteristic sound "a-xxx" and as much as possible sticking out the tongue. At this point, the gaze should be directed forward.

Simbhasana can be practiced while sitting and lying down, as well as by performing other asanas, such as a dog with a lowered head.

An interesting breathing technique helps to relax and prevent stress, stimulates the muscles of the mouth, face and eyes.

Performing Surya Bhedan

Surya, in translation means the sun, bheda, comes from the word bhid - a puncture, a break through something.

In surya bhedana pranayama. Prana passes through the pingala nadi (right nostril), or surya nadi, which is the physical energy and body. Such breathing is important for many metabolic processes. Benefits of Pranayama:

1. Increases body temperature, which eliminates imbalance, which is very important and effective in obesity.
2. Regular practice of breathing through the right nostril is used to reduce weight.
3. Prana increases and increases vitality.
4. Effective for depression, slow and low energy.
5. Effective for stress relief.
6. Helps reduce anxiety, depression and other mental illnesses.
7. The balance of Ida and Pingala removes all blockages in the pranic energy channels, resulting in spiritual awakening.

Surya bhedan breathing practice should only be done with a yoga expert.

Beginners can start with deep breathing practice in a seated position (Padmasana-Lotus, Swastikasana, Vajrasana, any position in which the body is relaxed and the spine is straight).

1. Close the left nostril with your right hand and inhale through the right.
2. Inhale through the right nostril for four seconds and exhale through the right or left nostril for 6 seconds.
3. Practice for 5-6 minutes.
4. As you gain skills, you can increase the score to a ratio of 4:8 or 5:10, or 6:12 seconds.

Precautionary measures:

• If you feel even a little discomfort, you need to reduce the ratio of inhalation and exhalation.
• Under no circumstances should pranayama be forced.
• People who have had abdominal surgery, heart surgery, or brain surgery should consult a medical expert or consultant.
• Do not rush to increase the proportions, as this can only harm.
• Perform a few more cycles after 5-10 minutes, focusing on your physical capabilities.

Doing the exercise:

1. Eyes, forehead, eyebrows and skin should be completely passive, without any sign of tension.
2. The mind must be fully attuned to observing the sound of the airflow and maintaining the proper rhythm of breathing.
3. Each inhalation and exhalation should be the same in time.
4. Breathing in and out should not be forced. An even and calm rhythm must be maintained at all times.
5. After finishing pranayama, take the Savasana posture.

Bhramari Breathing Technique

The bhramari pranayama breathing technique is named after a black Indian bee named Bhramari and is very effective in calming the mind. Brahmari is one of the best breathing exercises that relieves excitement, frustration, anxiety, and relieves anger to a large extent. The technique is simple, brahmari pranayama can be practiced anywhere - at work, at home. This is an instant stress reliever. Exhalation in pranayama resembles the typical buzzing sound of a bee. The humming sound vibrations have a natural calming effect.

1. Sit upright in a quiet, well-ventilated area with your eyes closed. Keep a gentle smile on your face.
2. Do not open your eyes for some time, observe your sensations in the body.
3. Place your index fingers in your ears on the cartilage that is between your cheek and ear.
4. Take a deep breath. After exhaling, gently press on the cartilage and buzz loudly like a bee.
5. It is possible to make low sounds, but high sound is the best results.
6. Inhale again and repeat the procedure 3-4 times.

There are other breathing practices that are equally beneficial, such as vrajana pranayama, which has been successfully used to treat hemorrhoids; pranayama ramdev swami, based on the ancient yoga system of Patanjali and Nata Sampradaya hatha yoga; apanasati pranayama - a method of controlling the mind, bestowed on his followers by Shakyamuni Buddha, calms the mind and subordinates it to the will of the yogi. Sheetali pranayama, sitkari pranayama and sitali pranayama are cooling pranayamas that help get rid of internal heat caused by frustration, excitement, anger. They are also called pranayamas, victorious over the four types of fire. Pranayama returns good health, peace, tranquility and self-control.

Chandra bhedana practice

The right nostril is energetically connected with the thermal energy of our body, symbolizing the sun and the syllable HA. The cooling energies of our body, symbolizing the "Moon" and the syllable THA, are associated with the left nostril.

In an ordinary person, these energies conflict, which leads to illness and anxiety. The goal of hatha yoga and chandra bhedana pranayama is to integrate and harmonize HA and THA for happiness and health. The purpose of these two breaths is to create a balance to “heat up” and vice versa “cool down” the body mind.

Sit in a comfortable asana and do Mrji Mudra. For chandra bhedana pranayama, block the right nostril and inhale through the left. Then close the left and exhale through the right. Continue for 1-3 minutes, inhale through the right nostril, exhale through the left.

For Chandra Bedana before going to bed, always inhale through the left nostril, exhale through the right. Continue the practice for 1-3 minutes.

The cleansing action of fire

Agnisara Dhauti (Agni = Fire, Sara = Cascade, Dhauti = Purification) is a very effective method for increasing the digestive fire, as well as for clearing and awakening the energy potential in the abdomen. The agnisar technique consists of a series of rapid movements in the abdomen and retention of air in the empty lungs. It is necessary to master Uddiyana Bandha in order to perform agnisara.

Technique

Agnisara is performed in a standing position or in a sitting position.

1. Exhale completely (as in Simhasana).
2. Hold your breath in empty lungs.
3. Put your hands on your knees, bend your knees, tilt your torso forward, touch your chest with your chin.
4. Pull up the abdomen using the sucking effect caused by holding in empty lungs (Uddiyana Bandha).
5. Push and pull the stomach in succession, slowly at first, and then gradually increasing speed.
6. Free your belly.
7. Slowly return to starting position.
8. Breathe evenly. Repeat up to 3 times.

Don't wait until the last moment to exhale or you may cough. If agnisar results in dizziness, do not insist. The agnisar technique is used on a completely empty stomach.

How to do Sama Vritti Pranayama

To do pranayama, or as it is called the square of pranayama, find a comfortable sitting position that lifts the hips above the knees.

When doing a square of pranayama, one can sit on a blanket, pillow or chair to keep the diaphragm open and to facilitate breathing. You can make the practice of square pranayama even more relaxed.

After you calm down, start observing your natural inhalations and exhalations. Notice the length, the sensations in the body, and how the breath flows.

If you feel tension in your breath, see how to calm it, "lull it" so that it becomes calm, soft and even between transitions.

Then start practicing square pranayama and count your exhalation (four times). Inhale slowly and gently twist to exhale, exhale four times.

Continue like this for several cycles.

If the count seems too short for you, slowly begin to increase the count, counting to 10. Remember to maintain comfort and lightness in the body and mind, you can not force the breath to work. If you lose count, just start again.

After completing the practice of square pranayama, wait until the breathing returns to normal. Notice the changes that have taken place in your body and mind along with rhythmic and balanced breathing.

As you know, yoga breathing exercises - pranayama - directly affect the flow of prana, i.e. life force in our body. This energy flows in the so-called subtle “pranic body” (Pranamaya Kosha) through special channels called nadis (“rivers”) *, and not always and not in the same way for everyone. In the application of pranayama, it is even more important not to control breathing (achieving technical perfection is the main level of practice), but “lengthening”, expanding prana throughout the body (energetic perfection, quality - master level), what is called “prana-ayama”, and besides moreover, “seeing” and feeling the flows of prana in your body (“prana-vidya” - the level of an adept, a teacher). Because there are many reasons for pollution of the pranic channels, and the most important nodes or centers through which prana passes can be weakened and “doze off” - or vice versa, be cleansed, active and strong - we can also talk about the process of purification and awakening of the pranic body.

While some treatises state that Sushumna is the central channel through which the most powerful flow of prana ascends, Kundalini is always pure, yet there is no doubt that numerous minor channels (Ida, Pingala and others of lesser importance) will have to be purified. . This can be compared to the fact that we have to arrive at the airport and take a plane, but first we have to zigzag through narrow and sometimes crowded secondary streets with traffic before we break out onto a wide high-speed highway and rush at top speed.

Pranayama techniques, in short, just give us the methods by which we can awaken and direct the streams of life force first along the secondary "streets" (numerous secondary channels), and then along the "highway" - Sushumna. Already in the process of fulfilling this task, i.e. long before the awakening of the Kundalini and, even more so, reaching the final realization of our potential (the rise of Kundalini along Sushumna in), we can really feel very positive and sometimes even amazing changes in our body, emotions and mind (consciousness).

The practice of pranayama is useful and necessary not only for yogis and those who strive for spiritual awakening. The breathing techniques of yoga first bring health (therefore they are used in yoga therapy for many diseases), excellent health and energy (therefore athletes use them), mental clarity and the ability to convince people to win over (pranayama is the “secret weapon” of a top manager), as well as the power of Viveka ("discrimination") - i.e. a vision of one’s true capabilities and goals, as well as the motives and thoughts of other people (therefore, many wise men, “Guru” are yogis who have achieved mastery of prana). By practicing pranayama one can also achieve Siddhis - superhuman abilities (clairvoyance, clairaudience, mind reading, wish fulfillment, etc.). Achieving spiritual or more mundane goals in pranayama is up to you. Thus, the motivation for practicing pranayama can be different.

Treatises on yoga are full of enthusiastic praises for yogins who “know” (in Russian translation) this or that pranayama: they are called divine heroes, supermen, sages, etc. However, one should not deceive oneself: after all, obtaining theoretical information about any practical technique is, of course, not yet its implementation. So, a person who first thought about flying into space is still standing on the ground - he has yet to do a fantastically big job.

A yogi who has mastered even one pranayama to perfection (practically, not theoretically) is indeed in many senses a “superman”, etc. Such epithets are not excessive, but refer only to those who have mastered advanced pranayama levels practically, not theoretically. Therefore, it is better to practice a few basic well-known pranayamas daily and achieve success in them than to “scientifically study” hundreds of different secret techniques for controlling prana from books, and practically master nothing. However, you still need to master the basic theory pranayamas: the structure of the human pranic body (5 types of pranas), to study in detail the technique of performing basic pranayamas, mudras and bandhas. In addition, it usually takes 1-3 months for beginners to practice entry-level pranayama before moving on to the main one. During this period, you should also do Shatkarmas (yogic cleansing) and asanas (for example), and ideally also eat easily digestible and rich in prana food (natural fruits and vegetables, village milk, etc.).

During illnesses, incl. colds and other diseases, taking antibiotics pranayama is NOT practiced. Women during menstruation are advised to do only those pranayamas that do not cause discomfort (Ujjayi, Nadi-shodhana), and not to do bandhas.

pranayama techniques main level:

· In addition to the three main ones, there are about 72,000 subtle channels in the human body.

The popularity of pranayama in the modern world is increasing. In different areas of yoga, pranayama is used to achieve different goals: to curb the restless movement of the mind, achieve emotional balance, cleanse and restore the energy body and accumulate energy. Turning to the primary sources on yoga, we learn that pranayama is control, management of prana, or universal life energy, which is closely related to such a process as breathing.

Mastering pranayama is the 4th step, leading us to the goals of yoga - knowledge of the inner world and harmonious interaction with the environment. The main goal of pranayama is to raise vital energy through the central energy channel - sushumna.

Pranayama promotes the purification of the "subtle body", eliminates blocks in the system of energy channels (nadis) and improves the movement of prana. Pranayama is a tool for influencing your inner world. Being in ordinary everyday life and interacting with a large amount of information on the lower centers, the consciousness has low frequencies and becomes coarser. This is expressed in the experience of strong disturbing emotions, aggression, fatigue, sensual desires, selfish goals, dual perception. Breathing lessons are attempts to control our attention, allow us to transform these energies and achieve control over our feelings, emotions, desires and become a means of spiritual development.

Definition of pranayama. Energy and Prana

In yoga, there is such a word that attracts so many practitioners - the word "energy" (or "prana"), and it is pranayama that allows you to understand, not only on the basis of someone's words to believe in its existence, but to feel and get a subtle experience that will qualitatively change your life. A person engaged in the transformation of his energy, gradually from the state of tamas (ignorance, ignorance) and rajas (chaotic activity) reaches the state of sattva (harmonious interaction). Many have seen and know sages or worthy people, next to whom you feel in peace and harmony. A wave of goodness comes from their inner world, bringing understanding and confidence in their chosen Path.

Deep spiritual practice, due to which a person cultivates his personality, acquires abilities and reaches the highest levels of yoga.

There are various variants of the etymological meaning of the word "pranayama".

Firstly, it consists of two Sanskrit words "prana" and "ayama": "pra" in translation means "what was before, before." You can draw an analogy with the Russian words "great-grandmother", "great-grandfather" - the meaning becomes clear; and the word "ana" is translated as "atom", "molecule". So, the fuller meaning of the word "prana" is "the reason for the existence of atoms and molecules." And speaking in ordinary terms, this is what was before our birth in the physical body. Secondly, “prana” is the vital energy that connects the physical and energy bodies, ensures the activity of the body and mind. "Ayama" is translated as "management", "control". Such a translation gives an understanding that pranayama is a system of conscious control over breathing, control of prana, which is carried out in the performance of breathing techniques.

The second option also consists of the word "prana", and the ending is read as "ayama" and in translation means "distribution", "accumulation", "increase". Definition of pranayama as a technique that allows you to increase and accumulate vital energy.

Preparing for pranayama

Conscious control over unconscious functions. Those actions that we perform in ordinary everyday life are most often unconscious and bring certain consequences. And pranayama, as a way of accumulating energy, contributes to the strengthening and manifestation of these consequences.

Safety precautions will help you to be physically and spiritually ready to perform breathing exercises. The sage Patanjali formulated 8 main steps of yoga, which include pranayama.

Why is it better to perform pranayama, observing the ethical and moral laws of YAMA AND NIYAMA (the first two steps of yoga)? The foundations of pranayama are the observance of these principles. These moral principles exist in all cultural traditions and allow you to understand how best to move on the path to personal evolution and self-improvement. Yama focuses on interaction with the outside world, Niyama gives an understanding of interaction with the inner world.

What gives the implementation of these steps? There is a deeper cleansing of the inner world and the physical body.

Shatkarma

There are different opinions about where yoga begins. The classic text on yoga "Hatha Yoga Pradipika" states that before embarking on asana and pranayama, it is recommended to follow a proper diet, a balanced plant diet and perform yogic purifications - shatkarmas for some time.

Preparatory practices will allow you to cleanse the body of toxins, energy pollution and make the transition to deep levels of consciousness high-quality and safe. By diving into the inner world through practice, we are confronted with what we have downloaded into ourselves throughout our lives, including food, information (TV, music), desires, what weighs us down, and much more. All accumulated impressions (samskaras) are stored in our consciousness, energy body, and in life we ​​move along these layers. And our real "I" is under these layers.

Performing asanas is necessary for the simple reason that for physical activity we need to keep the body in good shape. These are exercises that have been tested for centuries to maintain the body in an adequate condition, allowing, if necessary, to liberate the joints and put it in order. Asanas allow you to purify the subtle body through austerities. The goal that asanas lead to is a stable position with a straight back and crossed legs.

Performing asanas helps to stretch the nerve fibers and blood vessels in the muscles. There are different theories: they draw an analogy between nadis, nerve fibers and blood vessels through which vital energy passes. If the channel is narrow, and you start to stretch it, then after a while it expands and a greater flow of energy begins to pass through it, the consciousness becomes wider.

Asanas are also an important part of the process of working with the mind, preparing it for mastering the further stages of yoga. They help to be collected and concentrated. While practicing asanas, we put our body in unnatural, unusual positions compared to ordinary life, and this allows our mind to be concentrated for some time. When a person begins to practice asanas, he begins to feel and notice his body, its limitations and capabilities. With the help of the body and asanas, we can influence our energy state, be aware of the work of the chakras and feel the movement of energies.

Asanas for pranayama

Depending on what goals you set for mastering pranayama, and focusing on your physical condition, choose the appropriate posture that will bring the maximum effect in practice. Classical texts often mention that Padmasana is necessary to perform pranayama. Yes, this is really important for performing certain types of pranayamas, but it is worth remembering and knowing: there are practices in which padmasana is not very convenient, but the position of siddhasana is quite suitable for solving specific problems and achieving results.

Here are the most commonly used asanas, which are best for beginner practitioners, as well as for people who have strong enslavement in the legs:

1. Vajrasana. From a kneeling position, sit down on your heels, legs connected. It is used if it is not at all possible to sit cross-legged.
2. Siddhasana. It is also called the perfect posture, which bestows various qualities on the practitioner. A comfortable, stable cross-legged position with the heel of the left foot resting on the perineum and the heel of the right foot on top of the left. It is also performed on the other leg.
3. Ardhapadmasana. Left leg down, right foot on left thigh. Also performed on the other leg.

Such cross-legged positions do not allow the energy flow (prana) to go down to the lower centers. Regular practice of asanas helps to cope with enslavement of the joints, tight muscles and blocks in the body. The energy of passion that surrounds us in everyday life. These include desires to eat well, dress fancy, consume unreasonable amounts of resources, lust for money, power, and other disturbing states. It transforms when the energy channels are cleansed, restoring vital peace and satisfaction.

Pranayama books

We recommend reading various literature on the topic of yoga. Books contain unique knowledge and recommendations on practices, provide an opportunity to learn in detail how to do pranayama correctly. Also, in many classical texts, capacious definitions and concepts are given, which, with the help of practice, can be understood and learned from one's own experience.

To achieve the result, experience in practice is necessary and a deeper study will be useful with the help of a thoughtful reading and analysis of the following texts: Hatha Yoga Pradipika, Gheranda Samhita, Prana. Pranayama. Prana Vidya.

We can meet various views on prana and attitudes towards it by referring to the following primary sources:

Atharva Veda

“Just as a father takes care of his children, in the same way prana takes care of everything that exists.”

prashna upanishad

“In all three worlds there is prana, and just as a mother takes care of her children, let her take care of us in the same way.”

Taittiriya Upanishad

“All living things on the planet come from cells. Prana pervades all living beings, including cells.

Benefits of Pranayama

Introduction to breathing techniques in video:

Living a social life, a person has a fast breathing rhythm, mainly in the upper part of the lungs. Since breathing is frequent and shallow, gas exchange in our body does not properly occur. Therefore, people have a short life and there are many different diseases that develop into chronic ones. The functioning of the nervous and circulatory systems depends on the degree of oxygen enrichment, on how we breathe. As scientific studies show, when breathing, a person absorbs no more than 20% of oxygen, and exhales 80% back, without assimilation. In this regard, gas exchange in our body occurs imperfectly. It takes time to enrich the blood with oxygen and remove carbon dioxide from it. Depending on how a person breathes, he gets different results from breathing.

Belly breathing improves gas exchange in organs and systems, opens the chest and ventilates the entire volume of the lungs, increasing their throughput. Such breathing has a beneficial effect on the physical and emotional state, returns a sense of calm in difficult situations, helps to relax, restore health. Therefore, during practices, we try to focus on the process, constantly remember and remind ourselves of this.

Pranayama, from a physiological point of view, allows you to inhale prana and, with a certain delay, assimilate this prana. Those. the slower a person inhales and exhales more slowly, the higher the efficiency of life becomes, the better nutrients are absorbed, and microelements are transferred to tissues and organs.

When we do yoga and open the thoracic region or practice full yogic breathing and various other techniques, such as ujjaya pranayama, anapanasati pranayama, we can feel the difference from a change in the quality of breathing.

It is an increase in the lifespan of an individual by retaining the pranic force within the body.

What will happen in this case?

Proper breathing regulates the level of carbon dioxide and oxygen in the blood. The strength of pranayamas is that they affect both the subtle energy body and the gross physical body. Gradually, the art of pranayama transforms the body, which becomes slim, excess fat disappears, strength and health appear, illnesses disappear, the face brightens. The mind and consciousness become calmer. The even path of pranayama awakens the inner spiritual strength and makes it possible to make sound decisions in social life, happiness and peace of mind.

Prana is the life energy that we receive through the lungs. There is an interesting opinion that the energy that is in the air is not a product of the vital activity of trees or space or a product of volcanic eruptions. And when the sages of the past wondered where this prana came from, they came to this conclusion. All people are different and live differently. The results of activity are reflected in the world around us. Prana is the result of the vital activity of the sages, who, exhaling air from themselves, exhaled the energy inherent in them, filled with altruistic intentions towards the world.

Accordingly, the energy that you can absorb while doing pranayama is the good wishes of the saints, who can help you in some way, provide great and strong support on the path of self-development.

Pranayama Rules

Safety precautions and rules in the video:

Pranayama practice at home is best done in a clean and well-ventilated area.

The most suitable sattvic blissful time is considered to be morning from 04:00 to 06:00. The air is purified from dust and gas contamination. If at this time you perform pranayama, it will help you wake up, cheer up, raise your energy, get a boost of energy for the whole day, and you will not regret waking up half an hour or an hour earlier. When you see the difference between a day with practice and a day without practice, it will become your motivation on the path of development.

In the evening before going to bed, it is better to perform calming breathing techniques that will help cleanse your inner world of negative information and restore strength.

To perform pranayama, the following recommendations must be observed:

1. Correct posture. Any meditative asana. To hold it, it is necessary to strengthen the muscular corset of the back, to liberate the hip joints. The importance of taking a meditative posture for performing pranayama lies in the fact that keeping the legs in a crossed position does not allow the energy not to descend to the lower centers of consciousness.
2. Straight back. A straight back during pranayama helps the flow of energy to rise up without blocking it throughout the spine, which gives a positive effect from pranayama.
3. Correct position of the head. The chin is parallel to the floor - in order to keep the upper spine in an upright position.
4. Breathing through the nose. There are different opinions about the saturation with prana, that during the practice of pranayama there is saturation with prana. The first is the assimilation of prana, i.e. prana enters us, and we accumulate it due to breathing, holding the breath, we can concentrate it and direct it to different parts of our body, we can receive it with food and air. The second opinion is that the amount of prana is given to us from birth and a certain part of this prana is spent on each action. Life energy is spent on the thought process. Please note that when, while practicing, you are concentrated and do not think about anything except breathing, then it is much easier to do the exercises, but as soon as your thoughts are distracted by some kind of thinking, immediately the vital energy begins to flow in a different direction and becomes much harder.
5. If you plan to master pranayama, then you must completely abandon alcohol, tobacco and other drugs.

Safety precautions when performing pranayama:

1. Don't overdo yourself. Be careful about your options. No need to strain, in practice moderation is needed.
2. Do not increase the practice time immediately, do not practice only with the help of books. Gradual approach to practice. Gradually and under the guidance of a teacher, move on to the development of breath holding.
3. Do not practice when sick. The most important criterion is your well-being. If during the practice some discomfort is felt and the condition begins to worsen, then it is better to stop the practice.
4. Careful behavior during practice. Many classical texts say that pranayama should be approached with due devotion, reverence and respect.
5. Empty stomach, it is recommended to eat 4 hours before practice. sattvic food. Do not consume products of lethal origin.
6. You can not smoke and drink alcohol.
7. Comfortable clothing, loose, not squeezing, preferably from natural materials.
8. The rug is also best used from natural materials. And there is an interesting opinion that our mat remembers all the merit that we accumulate by doing the practice.
9. Stretching the breath, we reach a certain discomfort. Choose a level of practice where you will find it a little difficult to stretch your breath, but there is no great tension and discomfort.
10. Try to practice daily, even when you are lazy or various distractions come, try to revive your motivation. Realize that when you practice with pleasure and experience pleasures, your life force is wasted. And when you reach the level of acceptable discomfort and transform the energy with this practice, you turn the rough energy of pleasure into a more subtle one, which helps to realize your destiny.

Types of pranayama

4 basic phases of pranayama:

• Puraka - inhale.
• Rechaka - exhale.
• Antar kumbhaka - holding the breath while inhaling.
• Bahir kumbhaka - holding the breath while exhaling.

Any pranayama consists of these phases in various sequences, combinations and proportions.

Pranayama is an important part of yoga and leads to inner practice.

Proper execution and simple pranayama techniques help reduce stress, restore strength, calm the mind, develop mindfulness and focus. At a subtle level, a connection with one’s inner “I” is established, clarity of consciousness and the ability to be in harmony with the world are acquired.

There are ancient prescriptions, which indicate that the effective development of the practice of pranayama occurs under the supervision of an experienced teacher who knows our features and sees the possibilities, gives clarification of pranayama, consistent methods. Do not despair if you have not yet met such a person, there are simple and affordable breathing lessons that you can do at home, following the rules and techniques for performing pranayamas.

Pranayamas are divided into restorative, cleansing and helping to accumulate energy for a specific purpose.

The practice of pranayama begins with correct breathing. Many teachers in the basic methods of performing pranayama recommend that the breath be exactly the stomach.

A good introduction to pranayama and preparation for the correct execution is the development of basic pranayamas:

• full yogic breathing (relaxed diaphragmatic breathing);
• ujjayi pranayama - soft breathing with an extended exhalation;
• nadi-shodhana, "purifying breath of yogis", calms our body and mind from various passions and desires. The technique helps to stretch the breath.

Full yoga breath

Let's look at the basic principle of breathing, which helps to understand how to breathe more correctly, to feel the amplitude of breathing. The technique is very simple and affordable. On inspiration: the stomach, chest is filled, the collarbones rise. Next comes the reverse wave: the shoulders, collarbones, chest drop and the stomach tightens. If a person is used to breathing from the chest, then such a process is difficult to understand at first. Those. everything inside works, only you cannot consciously control it. There is a step-by-step technique for mastering such breathing, you can familiarize yourself with it in various video tutorials and materials from books.

After a while, this type of breathing will become part of your normal habit and become natural. Such practice gives additional strength and even in some active external situation helps to maintain inner balance and awareness.

Ujjayi pranayama

The main feature of this breathing exercise is the gradual lengthening of the exhalation until it is twice as long as the inhalation. At the physical level, breathing slows down by tightening the glottis, thereby preventing air from entering and exiting the body quickly. Performing this pranayama solves the problem of slowing down the breath. The proper work of prana begins. It begins to gradually stop, prana stops - your consciousness, passions and samskaras stop. You start developing.

Therapeutic effects: relieves low blood pressure by increasing it. Recommended instead of medical intervention.

If you perform this breathing along with asanas, then the effect of your practice will be much more serious.

Nadi shodhana

One of the effective methods for cleansing energy channels is the most famous in all yogic texts: Nadi shodhana or Nadi shudhi, as well as Anuloma viloma. Translated nadi - channel, shodhana - purification. Why do we clear energy channels?

Sensual pleasures, desires and passions, everything that clouds our perception of the world, accumulates in our energy channels (nadis), preventing energy and consciousness from rising and seeing life situations that happen to us in different aspects.

Nadi shodhana includes 4 main phases of pranayamas, on which all pranayamas are built.

The therapeutic effect of this pranayama is to achieve a balance in our body between different processes, lengthen the exhalation, and normalize the states of excitement and depression.

The energy aspect is the purification of the main nadis (channels). The practice of nadi shodhana helps to balance the energy in the channels. Returns harmony and positive attitude to your life. Why this approach is important: in order to move on to mastering more serious practices using kubhak - holding the breath - it is necessary to clear the channels.

Achieving the effects of cleansing when performing pranayamas is carried out in different ways: asceticism - patience, lengthening the time of the practice, stretching the breath. Those. each time going beyond the limits of comfort, from those situations that seem constant and stable to us, we go to the level of acceptable discomfort, thus gradually overcoming our limitations (doubts, fears, etc.), our subtle body expands. Sweating during practice is an indicator of a change in your energy. Also, the body heats up, the heartbeat becomes even and calm.

Depending on your goals and for each situation, it is better to choose your own type of breathing, it is impossible to say that one practice will be effective always and in all cases.

Summing up, we can say that in pranayama the main thing is not strength and intensity, but constancy and regularity. The time required for the development of qualities and the achievement of goals depends on the individual characteristics of the practitioner, his external environment, the way of existence in the world (spheres of interest, activity), the volume, regularity and direction of pranayama classes. Everyone will have different results, and everything will come to everyone in due time. Some abilities appear earlier, especially if there were prerequisites for their occurrence (good karma of the past), others require a longer time.