Yoga and Pranayam are extremely important for physical and mental health in today’s stressful life. The Ministry of AYUSH, Government of India has advised people to adopt Pranayam. The ministry says that regular pranayam practice brings control over breathing and establishes balance in life. The ministry gave detailed information about the four types of pranayam.
In Patanjala Yoga Sutra, Pranayam is divided into four main types. These types are understood on the basis of speed and flow of breath. Practicing these keeps the body healthy, calms the mind and increases concentration.
According to the Ministry of AYUSH, these four types of Pranayam should be learned slowly, with the correct method and with the advice of a yoga expert. Even 10-15 minutes of exercise daily is very beneficial. Pranayam not only improves physical health but also relieves problems like anxiety, stress and insomnia.
Bahyavritti or Rechak:- This is the first type of pranayam, in which the breath is taken out. It is called laxative. In this exercise, emphasis is laid on completely expelling the air from the lungs. Taking laxatives removes toxins from the body, cleanses the lungs and reduces stress.
Abhyantravritti or Puraka:- This is the second type, in which the breath is drawn in. This is called complement. In this exercise, deep and controlled breathing is taken. This increases the amount of oxygen, energy circulates in the body and the mind remains concentrated.
Sthambhavrtti or Kumbhaka:- This is the third and very important type of pranayama. In Kumbhaka the breath is held. It is divided into two parts – Anthakumbhaka (holding the breath in) and Bahyakumbhaka (holding the breath out). By practicing Kumbhaka, life force gets accumulated in the body, the mind becomes calm and the depth of meditation increases. In the beginning it should be done slowly and under the supervision of an expert.
Bahyabhyantarvishayakshepi or Chaturth:- This is the fourth type, which is also called Chaturth Pranayam. It transcends the objects of both the external and internal breath. In this state the flow of breath naturally stops and a higher state of pranayama is achieved. This type is very advanced and is possible only after long practice. In this one gets complete control over the breath and the yogi experiences a deep spiritual experience.
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