Stay fit with Pranayama Yoga
for twenty minutes a day
(A package of seven amazing breathing techniques)

V.N.Mittal
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INTRODUCTION
When I started learning the package of seven yogic pranayama techniques of Yogiraj Swamy Ram Dev in India about two years back, I did not realize that it would turn out to be the greatest healer for me and would become a part of my regular practice, eventually. I was already into natural healing arts through teaching of Reiki, Art of Living ,Sujok therapy, Acupressure and Reflexology, which I practiced regularly to keep my body and soul together in my late sixties but I always missed something which could bring me to a deeper meditative state besides addressing my physical problems effectively. The amazing package which has healed hundreds of thousands of people in India and worldwide provided me the answer.

IMPORTANCE OF PRANAYAMA
The importance of Prana or the breath as an instrument to control diseases is recognized universally. In fact, no life is possible without breathing. Breathing may be considered as the most important of all the functions of the body for indeed all the other functions depend on it. .Prana (Chi) is thus rightly called as the life force energy and the art of modification of normal form of prana through its conscious control is known as pranayama. In view of its importance, the Yogis from times immemorial have emphasized on the need of regular practice of Pranayama for harmony of body, mind and spirit. Pranayama is the fourth limb of the eightfold Yoga system founded by Maharishi Patanjali and is capable of addressing all kinds of physical and mental ailments effectively.

THE PACKAGE
The twenty minutes’ package has been scientifically developed and redesigned by Yogiraj Swami Ram Dev . It comprises of seven well known pranayama techniques of Maharishi Patanjali namely (i). Bhastrika Pranayama for 3 mnts to 5 mnts, (ii). Kapalbhati, Pranayama 5to10 minutes .(iii) Bahayya kumbhak Pranayama with three bandhs for 2 mnts, (iv). .Anulom- Vilom Pranayama 5.mnts (v) Bhramri Pranayama , two minutes ( a minimum of three cycles) (vi) Om chanting 3 times and (vii) Nadi Shodhan 3 to 10 cycles. A strict regime of regular practice of these techniques for twenty minutes as briefly explained in the following paragraphs, guarantees maintenance of good health and healing from over weight problems, hyper- tension , diabetes to serious and even chronic ailments. It also works as a prophylactic to ward off future ailments.

The Yogiraj is organizing regular programmes and training camps in various cities in India which are being attended by a very large number of people to heal themselves of their diseases. These programmes are also receiving TV coverage. The results are simply amazing. A gigantic project for the establishment of Patanjali Institute of Yogic Reseach by the Yogiraj is under way in India.

BHASTRIKA PRANAYAMA
Bhastrika Pranayama involves rapid movement of the belly like the bellows of a blacksmith. In this pranayama, equal emphsis is be laid on exhalation and inhalation

Sit in a meditatative posture (Asana) like Sukh Asana (sitting cross –legged) or in Vajra Asana(sitting on your heels) or on a chair with your spine straight and inhale filling the lungs upto the diaphram and exhale with full force emptying the lungs. Repeat the cycle. The inhalations and exhalations should be done with slow speed or medium speed or fast speed depending on your practice, capacity and state of health. Those having weak heart or week lungs should do Bhastrika with slow speed. This pranayama should be done for a minimum of 2 minutes to a maximum of 5 minutes. For better results, you may also simultaneously visualize that the divine power, energy, joy and peace are entering your body through the process of breathing.

KAPALBHATI PRANAYAMA
Kapalbhati which means shining skull or forehead , is the next technique . KBP is also done in the same sitting posture, the whole attention is given to only exhalation and no effort is applied to inhale. However, breath is allowed to be inhaled in quantity that one would have drawn in, in a natural course.

Sit in a convenient posture and without consciously breathing in, breathe out with full attention to exhalation, simultaneously ensuring contraction of abdomen muscles with each exhalation. Repeat the process of exhalations without deliberate inhalations as long as you can. The minimum time allotted to this pranayama is 5 minutes which can be increased to to a maximum of 10 minutes with a short break for rest in between, if necessary. While breathing out, one should visualize that all the diseases and toxins are being thrown out with each exhalation.

Highly effective in controlling obesity, diabetes, kidney and prostate diseases, heart, brain and lung problems and many other diseases, this technique increases the glow on the face of the practitioner.

BAHYA PRANAYAMA (WITH MAHABANDHA).
BPWM is the third pranayama in the series. It is marked by suspension or retention of the breathing process after exhalation of breath and applying mahabandha. A Mahabandha (a bandha stands for a physical lock to control the flow of prana ) is comprised of three bandhas. namely Jalandhur Bandha ( touching the chin on the pit located near the base of throat); Uddiyana Bandha ( pulling the stomach in so as to touch the back)) and Mula bandha (pulling up the peridieum by contracting the anus and tightening of the lower abdomen) In Mahabandha ,all these three bandhas are applied together.

Remain seated in one of the meditative postures, first breathe in and fill your lungs upto diaphragm and then breathe out with full force and suspend the breathing process , simultaneously applying the mahabandha. Maintain this position till you feel like inhaling again. Now exhale releasing the three bandhas gradually. It completes one cycle of BPWM. A minimum of three such cycles are recommended which take two minutes to complete. While doing this pranayamaa also do not forget to visualize that all your diseases and toxins are being thrown out with each exhalation.

ANULOM-VILOM PRANAYAMA
This pranayama(AVP) is done with alternate breathing from the left and right nostrils for cleansing of Nadis. (energy meridians).

Seated in a covenient posture, start off with slow inhalation from the left nostril first by closing the right nostril with the middle of right hand thumb ,and after fully filling the lungs, breathe out slowly from the right nostril by closing the left nostril with the two ( left hand middle and ring) fingers. Now breathe in from the right nostril by closing the left nostril in the above manner and exhale from the left nostril by closing the right nostril with the right thumb. It completes one cycle. Continue cycles of alternate breathing for 5 to 10 minutes with break for rest after each minute, if required. Gradually, with practice, the speed of breathing can be increased to medium and to fast. While you do this pranayama visualize that the Divine power and the Divine knowledge is being bestowed upon you in the process. The practice of this pranayama for 5 minutes a day will result in activation of the Muladhar Chakra (Root Chakra) causing the arousal of Kundalini power (dormant serpentine power located on the root chakra).The arousal of Kundalini power results from the arousal of Sushumna nadi (the central energy meridian) as a consequence of repeated rubbing and churning of the breath in the Ida (left meridien) and Pingla(right meridian) Nadis .

The practice of AVP for a period of three to four months can open up thirty to forty percent of the heart arteries’ blockages. This pranayama alleviates all the diseases of the body, leads to the state of joy, enthusiasm for living , fearlessness, peace of mind and deep meditation.

BHRAMARI PRANAYAMA
Bhramara means a bumble bee. The Pranayama gets its name from the resounding sound produced like the bumble bee, during exhalation.

After breathing in fully, place both of your thumbs of the hands inside the ears so as to close the latter , place index fingers on both sides of the forehead and the three fingers each on both sides of the nose. Slightly pressing the sides of the nose with the fingers, exhale from both the nostrils, as if chanting OM from the nose, making a humming sound like a bee.

This Pranayama activates the third eye chakra so important for getting the power of telepathy, clairvoyance and clair audience .

OM CHANTING.
Om has a universal sound . Chant Om (long au and short m)loudly for three times to as many times you desire. It brings you in meditative state and helps insomnia patients to get sleep.

NADI SHODHAN PRANAYAMAA
This pranayama is meant to purify Ida, Pingla and Shushumna Nadis.and is similar to AVP with a small difference that is the inhaled breath is retained inside and only two bandhas namely Jalandhar bandha and Mool bandha are applied instead of Mahabandha. This pranayama should be done taking deep breaths with extremely slow speed. The secret of an effective NSP lies in maintaining the ratio as(1-2-2 ) that is if time taken in inhalation is 10 seconds, then the breath has to be retained in for 20 seconds and outside for 20 seconds after exhalation. While doing this pranayama, it may be ensured that there is no sound produced during inhalation and exhalation. Only three cycles to a maximum of 10 cycles of NSP are required to be done.

SHAVA ASANA
After completing all the seven breathing exercises, relax for some time in Shava Asana (Corpse posture)with normal breathing keeping the eyes closed, lying down on the back keeping some distance between the legs and spreading the hands away from the body.

BENEFITS
The Pranayama package offers multiple benefits. It addresses the diseases of the chest, heart, and brain. Highly effective in controlling diabetes, migraine, gastric problem, hypertension, constipation, breathing allergy, kidney diseases ,even chronic diseases like cancer, a regular practice of the seven techniques of the package promises to improve immunity to diseases, detoxify the body , bring a glow on the face, improve eyesight and save the practitioner from stress and depression. One can achieve spiritual power due to activation of the chakras (body energy centres) in the process which results in arousal of the dormant serpentine energy known as Kundalini, the power of which is simply spectacular.

DISCLAIMER
This article purports to give only guidelines and is no substitute of a practical training .For further information on the subject, the readers may contact the author on e mail mittalvn@hotmail.com Tel:0065-64657035 or0065-64456911

Author's Bio: 

AUTHOR
V.N. Mittal MA (Eco & Eng ) is a retired Government Economist from India, currently living in Singapore. He is a Master Teacher of Reiki and has been teaching students from various countries for the last five years. He delivers public talks on Reiki and allied natural healing techniques.; the last one was on Stress management through Reiki at the Orchard Library in Singapore last year.

He has written articles on Yoga, Reiki and Art of living for international magazines. The present article has been written with an objective to create awareness about pranayama amongst people living in USA as well as in other countries.