In Ashtanga Yoga, the fourth limb is
‘Pranayama’ which is ‘Yogic breathing practice’. having numerous benefits, here a practitioner learn control over breathing.Word ‘Pranayaam’ is derived from the Sanskrit words praan (breath) and aayam (restraint)
After following Yam, Niyam and Aasan techniques, the practice of consciously regulating the breath start. In general, it’s three step process, by consciously changing the timing and length of the breath-
- Inhalation
- Holding on
- Exhalation
Pranayaam techniques are designed not only getting control over the respiratory process but also attaining a higher state of consciousness, control over senses and maintain a synchronisation between the breath, the mind, and the emotions.As explained by sage Bhattacharya
- Poorak (to take the breath inside)
- kumbhak (to retain it)
- Rechak (to discharge it) are the steps to practice.
Anybody can practice Pranayaam as an isolated technique means simply sitting and performing suitable or needed breathing exercises. it should perform in open air or well ventilated clean room.Few modern ,popular and advanced breathing techniques are –
- Ujjayi
- Kapaalbhaati
- Bhastrika
- Bhramari
Ujjayi
As per Ashtanga Vinyasa Yoga, this breathing technique is known as ‘ocean breath’ due to the sound it makes. When practitioner perform this ,back muscles of throat constricted and release some energy which strengthen the body, specially the respiratory system.
Kapalbati
kapalbhaati is one of the widely accepted and most popular practice among practitioners. during perform this technique repeated forceful exhalations release high energy from the body and that’s why it is also know as ‘breath of fire’. Cleaning of internal organs is the prime benefit of kapalbhaati.
Bhastrika
In modern term known as ‘Bellos breath’, in which controlled repetitive forceful inhale and exhale perform to rejuvenate and energized the body and clearing the mind.
Bhramari
To reduce tension, curing depression, unlocking stress, this breathing technique is very much popular.To practice this, slowly exhale of breath by making sound ‘hmmm’ at the back of your throat cartilage.The sound resemblance with bee ,this is also known as the ‘Humming bee breath’.
For every beginner, to get the right and optimum results & to avoid any kind of side effects, a well trained ‘Yoga Guru’ is very much recommended. after the successful accomplishment of this step, the half journey has been covered towards getting the state of ‘Yoga’.