Pranayama
Pryma (Sanskrit: pryma) is a Sanskrit word meaning "extension of the pra or breath" or "extension of the life force". The word is composed of two Sanskrit words: prana, life force, or oted particularly as the breath), and ayma, to extend or draw out. (Not "restrain, or control" as is often translated from yam instead of ayma). It is a yogic discipline with origins in ancient India.
Etymology
Pryma (Devanagari: pryma) is a Sanskrit compound.
V. S. Apte provides fourteen different meanings for the word pra (Devanagari: , pra) including these:[1]
- Breath, respiration
- The breath of life, vital air, principle of life (usually plural in this sense, there being five such vital airs generally assumed, but three, six, seven, nine, and even ten are also spoken of)[2]
- Energy, vigor
- The spirit or soul
Of these meanings, the concept of "vital air" is used by Bhattacharyya to describe the concept as used in Sanskrit texts dealing with pryma.[3] Thomas McEvilley translates pra as "spirit-energy".[4] Its most subtle material form is the breath, but is also to be found in blood, and its most concentrated form is semen in men and vaginal fluid in women.[5]
Monier-Williams defines the compound pryma as "(m., also pl.) N. of the three 'breath-exercises' performed during Sadhy (See prak, rechak (English: retch or throw out), kumbhak".[6] This technical definition refers to a particular system of breath control with three processes as explained by Bhattacharyya: prak (to take the breath inside), kumbhak (to retain it), and rechak (to discharge it).[7] There are also other processes of pryma in addition to this three-step model.[7]
Macdonell gives the etymology as pra + yma and defines it as "m. suspension of breath (sts. pl.)".[8]
Apte's definition of yma derives it from + ym and provides several variant meanings for it when used in compounds. The first three meanings have to do with "length", "expansion, extension", and "stretching, extending", but in the specific case of use in the compound pryma he defines yma as meaning "restrain, control, stopping".[9]
An alternative etymology for the compound is cited by Ramamurti Mishra, who says that:
Expansion of individual energy into cosmic energy is called pryma (pra, energy + aym, expansion).[10]
Hatha and rja yoga varieties
Some scholars distinguish between hatha and rja yoga varieties of pryma, with the former variety usually prescribed for the beginner. According to Iqbal Kishen Taimni, hatha yogic pryma involves manipulation of pranic currents through breath regulation for bringing about the control of chitt-vritti and changes in consciousness, whereas rja yoga pryma involves the control of chitt-vritti by consciousness directly through the will of the mind.[11] Students qualified to practice pryma are therefore always initiated first in the techniques of hatha pryma.[12]
Bhagavad Gt
Pryma is mentioned in verse 4.29 of the Bhagavad Gt.[13]
According to Bhagavad-Gt As It Is, pryma is translated to "trance induced by stopping all breathing", also being made from the two separate Sanskrit words, pra and ym.[14]
Yoga Sutras of Patanjali
| Pada (Chapter) | English meaning | Sutras |
| Samadhi Pada | On being absorbed in spirit | |
| Sadhana Pada | On being immersed in spirit | |
| Vibhuti Pada | On supernatural abilities and gifts | |
| Kaivalya Pada | On absolute freedom | |
Pranayama is the fourth "limb" of the eight limbs of Ashtanga Yoga mentioned in verse 2.29 in the Yoga Sutras of Patanjali.[16][17] Patanjali, a Hindu Rishi, discusses his specific approach to pranayama in verses 2.49 through 2.51, and devotes verses 2.52 and 2.53 to explaining the benefits of the practice.[18] Patanjali does not fully elucidate the nature of prana, and the theory and practice of pranayama seem to have undergone significant development after him.[19] He presents pranayama as essentially an exercise that is preliminary to concentration, as do the earlier Buddhist texts.[19]
Many yoga teachers advise that pranayama should be part of an overall practice that includes the other limbs of Patanjali's Raja Yoga teachings, especially Yama, Niyama, and Asana.[20]
Forms
Pryma techniques and forms include:[21][22]
- Agni-prasana ("Breath of Fire") like kapalabhati. [23]
- Agnisar pryma - an abdominal breath.
- Anuloma pryma - a form of alternate nostril breath (distinct from nadi shodhana).
- Bhastrika pryma ("bellows breath") - fast and forceful inhales and exhales driven by diaphragmatic breathing. Bhastrika is a cleansing kriya to clear the nadis, nostrils, and sinuses for pryma.
- Bhramari pryma ("bee breath") - making a humming sound while breathing.
- Kapalabhati pryma ("skull shining breath") - similar to bhastrika, but with a passive inhale and a forceful exhale, powered mainly by the diaphragm and the external and internal obliques.
- Kumbhaka pryma ("Breath retention") - controlling both antara (holding in) and bahya (holding out).
- Pratiloma pryma - the inverse of anuloma: the inhale is drawn through one nostril (alternating sides each time) and the exhale is released through both nostrils.
- Sama vtti pryma ("Even breathing") - the inhale and exhale are of equal size and duration. The opposite of visama vtti.
- Shitali pryma ("Cooling breath") - Inhalation is drawn over the curled and extended tongue.
- Shitkari pryma - Similar to shitali but the tongue is held between the teeth.
- Surya bhedana pryma and Chandra bhedana pryma - Channeling breath in one side and out the other without alternating, meant to energize ida or pingala nadi. The right nostril is associated with the sun (surya) and left nostril with the moon (ida).
- Udgeeth pryma ("Chanting pryma") - often done with the chanting of the Om mantra.
- Ujjayi pryma - also known as "victorious or conquering breath" is breathing with the glottis slightly engaged, producing a soft sound. Considered to be the only pryma one can safely practice while walking or engaged in other activities (e.g. during sana practice. Some older versions require digital pryma (the fingers controlling the nostrils). The slightly closed airway creates a valsalva maneuver and typically results in a parasympathetic response (lowered heart rate, lowered blood pressure, increased digestive activity, stimulation of the vagus nerve, etc...)
- Viloma pryma - "the air is inhaled with pauses and exhaled as one breath or vice-versa, usually with added kumbhaka".[24]
- Visama vtti - "Uneven breathing" where specific ratios (e.g. 1:4:2) are maintained between inhale, retention, and exhale. The opposite of sama vtti.
Medical
Several researchers have reported that pranayama techniques are beneficial in treating a range of stress-related disorders.[25][unreliable medical source?] improving autonomic functions,[26] A Cochrane systematic review on the symptomatic relief of asthma by breathing exercises did not find substantial evidence for improvement.[27]) and reducing signs of oxidative stress.[28][29] Teachers say that the practice develops a steady mind, strong will-power, and sound judgement,[20] and that sustained practice extends life and enhances perception.[30]
Safety
Authoritative texts on Yoga, states that pranayama should only be undertaken when one has a firmly established yoga practice and then only under the guidance of an experienced Guru. Otherwise there is a risk it can lead to injuries and unwanted side effects.[20]
According to at least one study, pranayama was the yoga practice leading to most injuries, with four injuries in a study of 76 practitioners. There have been reports of adverse effects including haematoma and pneumothorax.[31]
Exercises which incorporate the Valsalva maneuver, a moderately forceful attempt to exhale against a closed airway, in rare cases have been medically associated in emergency room practice with subcutaneous emphysema, development of pockets of air in the body outside the lungs, for example under the skin or in the abdomen.[32]
References
- ^ Apte, p. 679.
- ^ For the vital airs as generally assumed to be five, with other numbers given, see: Macdonell, p. 185.
- ^ Bhattacharyya, p. 311.
- ^ McEvilley, Thomas. "The Spinal Serpent", in: Harper and Brown, p. 94.
- ^ Richard King, Indian philosophy: an introduction to Hindu and Buddhist thought. Edinburgh University Press, 1999, p. 70.
- ^ Moner-Williams, p. 706, left column.
- ^ a b Bhattacharyya, p. 429.
- ^ Macdonell, p.185, main entry prghta
- ^ See main article (yma) in: Apte, p. 224. Passages cited by Apte for this usage are Bhagavatgita 4.29 and Manusmriti 2.83.
- ^ Mishra, p. 216.
- ^ Taimni, Iqbal Kishen p. 258.
- ^ Iyengar, Bellur Krishnamachar Sundararaja Light on Yoga. (1995) p. 244 ISBN 0-8052-1031-8
- ^ Gambhirananda, pp. 217218.
- ^ Bhagavad-gita As It Is Chapter 4 Verse 29. Vedabase.net. Retrieved on 2011-02-25.
- ^ Stiles 2001, p. x.
- ^ Taimni, p. 205.
- ^ Flood (1996), p. 97.
- ^ Taimni, pp. 258268.
- ^ a b G. C. Pande, Foundations of Indian Culture: Spiritual Vision and Symbolic Forms in Ancient India. Second edition published by Motilal Banarsidass Publ., 1990, p. 97.
- ^ a b c Bellur Krishnamachar Sundararaja Iyengar (2011). Light on pryma : the yogic art of breathing. New York: Crossroad. OCLC 809217248.
- ^ "Pranayama Basics and Pranayama Types". Yoga Health Center.
- ^ Czipin, Jana A (2012). Practice Manual Pranayama. OCLC 863972234.
- ^ YAI-Breath of Fire (Agni-Prasana), http://www.yogaalliance.com.au/yoga-breath-of-fire.html
- ^ Bellur Krishnamachar Sundararaja Iyengar. "20:Viloma pryma". Light on pranayama. OCLC 68941560.
- ^ Brown RP, Gerbarg PL (2005). "Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression. Part IIclinical applications and guidelines". J Altern Complement Med 11 (4): 7117. doi:10.1089/acm.2005.11.711. PMID 16131297.
- ^ Pal GK, Velkumary S, Madanmohan (2004). "Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers" (PDF). Indian J. Med. Res. 120 (2): 11521. PMID 15347862.
- ^ Freitas DA, Holloway EA, Bruno SS, Chaves GS, Fregonezi GA, Mendonça KP (1 October 2013). "Breathing exercises for adults with asthma". Cochrane Database Syst Rev 10 (CD001277.pub3). doi:10.1002/14651858.CD001277.pub3. PMID 24085551.
- ^ Bhattacharya S, Pandey US, Verma NS (2002). "Improvement in oxidative status with yogic breathing in young healthy males". Indian J. Physiol. Pharmacol. 46 (3): 34954. PMID 12613400.
- ^ Jerath R, Edry JW, Barnes VA, Jerath V (2006). "Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system". Med. Hypotheses 67 (3): 56671. doi:10.1016/j.mehy.2006.02.042. PMID 16624497.
- ^ Satyananda Saraswat (2002). sana, prnyma, mudra, bandha. Munger, India: Yoga Publications Trust. OCLC 865270462.
- ^ Cramer H, Krucoff C, Dobos G (2013). "Adverse events associated with yoga: a systematic review of published case reports and case series". PLoS ONE (Systematic review) 8 (10): e75515. doi:10.1371/journal.pone.0075515. PMC 3797727. PMID 24146758.
The yoga practice that was most often associated with reported adverse events was Pranayama
- ^ Kashyap, A. S.; Anand, K. P.; Kashyap, S. (March 2007). "Complications of yoga". Emergency Medical Journal 24 (3): 231. doi:10.1136/emj.2006.036459. PMC 2660045. PMID 17351243.
These symptoms followed a yoga exercise called "pranayam", which had involved a vigorous Valsalva manoeuvre
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