THE SCIENCE OF YOGA

DHYAANA

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Dhyaana means meditation/contemplation.

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YOGASANA

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Yogasana means yogic physical postures.

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TECHNIQUES OF PRANAYAMA

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TECHNIQUE NO. 1.

Preparation : Please sit down comfortably in any sitting pose, you can sit on a chair with your back straight and spine erect. In case you can not sit or may be sometimes you do not want to sit, then please lie down in Shavasana keeping your body straight and relaxed. Do not sleep.Whether you are sitting or lying down please keep your body relaxed and still, not moving any part of the body.

Practise : Become aware of the natural and spontaneous breath in the nose. Just feel the coolness of the incoming breath and warmth of the outgoing breath on the inner walls of the nostrils. Just observe your natural flow of the breath objectively as it is without making any change in the pattern of the breath. If the pattern of the breath changes by itself then let it be changed and continue to observe the changed pattern of the breath. If it becomes deeper or faster or slower let it be so. Try not to control your breath in any way.
When you want to finish the practise just become aware of the body parts ,move your legs, hands and head. Breath in deeply and move your whole body. Come out of the practise and continue to maintain the spirit and awareness of the practise while performing your normal work.

Benefits : This simple but really difficult to do practice makes you aware of your breath pattern and eventually it helps you to control your temperament and emotions during the day. Regular practise of this technique develops your ability to concentrate and focus your mind on a subject in day to day life. It has very relaxing and calming effects on your mental and physical structure. This practise has healing effect on a person suffering from high blood pressure, sleeplessness, anxiety and heart problems .

Duration and Timing : Every day for 10 to 30 minutes, as many times as possible. You can do it at any time. I recommend four times a day--- before breakfast, before lunch, after finishing your work (shigoto) and just before go to bed . Continue until you are well established in the practise, until it becomes part of your daily life like food, sleep etc.

Note : You can mix any other practice with this technique. During this practise many thoughts will arise. Do not give any attention to them. Only focus on the breath.

TECHNIQUE NO. 2

Preparation : Same as for technique No. 1.
Practise : Beginning of this technique is also same as before. After practising technique no.1. For few minutes move the awareness inside down the nostrils above the throat and feel the touch sensation of the breath over there for a few minute and then move your awareness more down inside the throat and feel the touch sensation on the inner walls of the throat for few minutes. Going more down in the wind pipe inside the chest for a few minute. Next moving down and in the abdominal region and feeling the sensation for a few minute. And then finally below the naval area, just feel the movement of this area for a few minute.
Staying on each part for about 2 to 5 minutes and feeling the breath sensation or natural movement made by the natural breath.

Ending the Practise : As in the technique 1.

Benefits : Same as in the technique no. 1. but at the more deeper levels of your psychic and physical structure.

Other things are same as in the technique no.1.

TECHNIQUE NO.3

Preparation : Same as in the technique no.1 but tis practise is better done in lying position.

Practise : Keep gently your left hand on the stomach and right hand on the chest. Become aware of your natural breathing in the stomach. Just observe your natural and spontaneous breath in the stomach only. As you breath in the left hand will move up and as you breath out the left hand will go down.
In case if you can not experience the movement of the breath in the stomach and also the movement of the left hand then make your breath slightly deep in the stomach, not in the chest. Your right hand will remain still on the chest. There should be no movement in the chest region and in the hand on the chest. Only stomach and the hand on the stomach will move with the breath.
Gradually make your breath longer and deeper in the stomach ,not in the chest. Try not to force the breath in any way. There should be no tension in the stomach. Long and deep breath should be comfortable.

Finish : When you want to finish the practise just come back to the natural breath, bring your hands back beside your body on the floor and relax quietly for a few minute.

Benefits : Stomach breathing is the natural and normal breathing. Because of mental tension, tight clothing, incorrect posture we can not breath natural and normal. With this practise we can restore natural and normal breathing. In this practise we use our diaphragm and the lower lobs of the lungs. With long and deep breath in the stomach we push the diaphragm down and this gives a beautiful rejuvenating massage to the vital organs like liver, stomach, intestine etc. This practise recharge your consumed battery during your work hours.

Duration and Timing : 10 to 30 minutes at a time. Practise only when your stomach is empty or when your food has been digested well. Early morning and before lunch and dinner improves your digestion of food.

Pranayama

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Pranayama is well known as breath practice or control of the breath. But it does not disclose the full meaning. The word Pranayama= Prana+Ayama. Prana means energy and Ayama means expansion or dimension. Hence, we can say the real meaning of Pranayama is science of the expansion of the dimension of energy.

There are many practices for Pranayama based on the individual's need and capability.
All the methods of Pranayama are not necessary to practice nor it is advisable to every one to
Practise all the techniques Pranayama. If it is practised without a proper guidance and without taking care of necessary precautions then sometimes it is hazardous. Practise of Pranayama is based on the natural law of the movement, storage and use of energy. So the proper practise of Pranayama involves science as well as art in its dignity and divinity.

There are three processes normally used in the techniques of Pranayama :--
1. Breath in/inhalation (Pooraka)
2. Breath out/exhalation (Rechaka)
3. Holding the breath (Kumbhaka)--
a. Inside after inhalation (Antara or Antah Kumbhaka)
b. Outside after exhalation (Bahira or Bahya Kumbhaka)

There is one more very important aspect of Pranayama. After practising Pranayama for a considerable period one may feel the natural and spontaneous stoppage in the flow of breath. It happens sometimes when your body is full of energy and it does not need any external energy, so the body system stops breathing and you do not feel like breathing, you do not feel suffocation either, on the contrary you experience a blissful state of your body and mind. This mode of Pranayama is called Chaturtha Pranayama (fourth aspect of Pranayama) or Kevala Kumbhaka (spontaneous breath retention).

CONTINUES........................

healing yoga

2008-03-08T10:58:00.003+09:00

Sometimes it is interesting, sometimes it is necessary or sometimes just for fun to know more deep about something you do or you want to do, isn't it?
For example, you have been practising yoga or you want to join any yoga class and you don't know how yoga works on your body and mind, what is the effect of different Asana (physical postures),Pranayama (breathing practice), relaxation, concentration and meditation on your body, on your mind, on your heart, on energy. And many other things you like to know.

Now you can know about what you want to know.
Time to time I will give you the explanations about something based on science and spirituality.
You are also invited to ask me any question or comments on.

Feel free to ask any question about the science of yoga and spirituality.
You can visit 'http://pnyogajp.blogspot.com' for my programs in Japan.