The breath is a robust software within the apply of yoga, serving to us management our prana or life pressure vitality, shaping our ideas, emotions, and actions. An exquisite intermediate respiratory approach to domesticate a relaxed and peaceable thoughts is Sukha Purvaka Pranayama. This light but potent apply entails inhaling by way of one nostril, holding the breath, exhaling by way of the other nostril, and suspending the breath for an equal rely. This pranayama breathing technique can’t solely heart your thoughts but additionally scale back stress, improve lung perform, and convey a pleasant sense of lightness and well-being to your on a regular basis life.
What’s Sukha Purvaka Pranayama?
Sukha Purvaka Pranayama is a yogic respiratory approach often known as Shwasa Prashwasa, Gita Pranayama, or Sukha Pranayama. “Sukha” means “nice, light, gentle, or comfy,” and “purvaka” means “earlier, prior, first.” Thus, Sukha Purvaka Pranayama interprets to “Simple comfy respiratory.” The approach entails inhaling by way of one nostril, holding the breath, exhaling by way of the other nostril, and suspending the breath, all for an equal rely of 4, 6, or 8.
The Well being Advantages of Sukha Purvaka Pranayama
- Reduces Stress and Anxiousness: By slowing down the breath price and deepening all phases of the breath cycle, this apply helps create a gentle respiratory rhythm, which in flip calms the thoughts and reduces hyperarousal, restlessness, anxiousness, and agitation.1
- Improves Lung Perform: This pranayama entails managed inhalation, retention, exhalation, and suspension of breath, which helps to develop lung capability and enhances respiratory well being.
- Enhances Psychological Focus: This method is understood to reinforce psychological focus and composure by creating a way of ease and rest in each thoughts and physique. It helps anchor you to the current second, releasing negative thoughts and feelings, and fostering a state of psychological readability and tranquility.
- Balances Power Pathways: Sukha Purvaka Pranayama cleanses the vitality pathways of the delicate vitality techniques, particularly balancing the Ida (left) and Pingala (proper) nadis. This steadiness awakens the dormant Kundalini energy, resulting in elevated vitality and general well-being.
- Cardiovascular Results: Research have proven that the structured sequence of breath management on this respiratory train will help decrease coronary heart price and alleviate signs of hypertension.2
- Induces Lightness in Thoughts and Physique: Practising Sukha Purvaka Pranayama usually induces a sense of lightness (Laghima) within the thoughts, coronary heart, and physique. This sense of lightness contributes to a way of well-being, contentment, and ease, making each day actions extra gratifying.
Utilizing Kumbhaka (Breath Retention)
A necessary a part of Sukha Purvaka Pranayama is the apply of holding the breath after each inhalation and exhalation. “Kumbhaka” is a Sanskrit word that interprets to “breath retention.” We apply kumbhaka to strengthen our respiratory, stabilize our senses, increase inner awareness, calm the thoughts, and energize the physique. You will need to by no means maintain the breath previous the purpose of discomfort. Superior yoga college students can add a number of bandhas with kumbhaka to accentuate the apply.
Cautions and Contraindications
Whereas Sukha Purvaka Pranayama is secure, there are a number of precautions to know:
- Pregnant ladies and other people with hypertension, anxiousness problems, lung, coronary heart, eye or ear issues mustn’t maintain the retention of breath. As a substitute, merely work on equalizing the size of the inhalation and exhalation.
- For those who really feel dizzy, lightheaded or discomfort, cease and return to a traditional, relaxed respiratory sample.
- At all times seek the advice of with a professional teacher or healthcare supplier if in case you have any well being issues earlier than beginning any new pranayama apply.
Easy methods to Follow: Step-by-Step Directions
Sukha pranayama encompasses 4 phases of the breath cycle—inhale, maintain, exhale, and droop—every maintained for an equal rely. It’s a mixture of Nadi Sodhana(Alternate Nostril Breathing) and Sama Vritti (Equal Breathing), so these two workout routines needs to be discovered previous to working towards this system.
1. Discover Your Seat
Find a comfortable cross-legged seated position on the ground, with the again of the physique straight. Relaxation the again of your palms in your legs with palms up and ideas of index finger and thumb touching (Jnana Mudra). Be sure to are usually not holding rigidity in your physique and take particular care to have the shoulders relaxed. If you’re not comfy on the ground, a chair can be utilized, however be certain that the ft can relaxation flat on the ground and the again is straight. You can even apply this mendacity down in your again with knees barely raised by inserting your legs on a bolster.
2. Discover Your Breath
With the mouth closed, inhale and exhale by way of the nostril in a sluggish, even steady movement. Use diaphragmatic breathing in order that the stomach rises and falls with little or no motion within the chest.
3. Set Your Tempo
Gradual and deepen your breath as a lot as comfy. Most significantly, breathe out and in at your personal tempo. For those who start to wrestle, then shorten the size and variety of counts.
4. Start the Breath Cycle
- Block your proper nostril utilizing the Vishnu Mudra hand gesture and inhale by way of your left nostril for a rely of 4.
- Block your left nostril and maintain the breath in for a rely of 4.
- Unblock your proper nostril whereas conserving the left blocked; exhale by way of the best nostril for a rely of 4.
- Block each nostrils and maintain the breath out for a rely of 4.
- Inhale deeply by way of your proper nostril with the left nonetheless blocked for a rely of 4.
- Hold each nostrils blocked whereas holding in air for a rely of 4.
- Unblock the left nostril whereas conserving the best blocked; exhale easily out from the left facet for a rely of 4.
- Unblock each nostrils and maintain the breath out for a rely of 4.
5. Discover Your Move
Repeat the four-part cycle for an additional 2-6 rounds of breath. When you find yourself comfy with the apply, you possibly can enhance the period of pranayama apply to 10-30 breaths or a most of 10 minutes. Solely proceed so long as you possibly can keep current and centered with the respiratory apply.
6. Relaxation and Combine
After finishing your Sukha Pranayama apply, it’s important to take a while to relaxation and combine the advantages you’ve gotten acquired. Slowly transition out of your seated place and lie down in your again in Savasana (Corpse Pose). This resting section permits your physique and thoughts to soak up totally the calming results of the respiratory train. Shut your eyes and take a number of moments to watch any adjustments in your physique, resembling a slower coronary heart price or a way of lightness. Let go of any remaining rigidity, permitting your self to sink deeply into rest. Keep on this pose for at the least 5-10 minutes.
Follow Ideas
- Begin with shorter breath counts and steadily enhance as you turn into extra comfy.
- Don’t push your self to carry your breath longer than what feels pure.
- Early mornings, ideally earlier than meals, are finest suited to a quiet, uninterrupted apply of pranayama.
- For a extra superior model, add ujjayi breathing to your approach. It will add a warming impact and assist block out exterior noise.
- To make this respiratory train extra intense and difficult, you possibly can enhance the size of the rely as much as 6 or 8.
- For those who discover you might be fighting the breath, merely shorten and decrease the rely to 2 or 3 till it feels simpler. You can even take away breath holding and simplify the respiratory cycle with solely inhalations and exhalations.
- For those who really feel any discomfort, dizziness or pressure, cease and return to regular respiratory. It’s vital to not push past your limits.
- A each day pranayama apply is beneficial to rapidly be taught this system and obtain its many advantages.
- Most significantly, don’t shift into unequal ratio respiratory, as this may have an effect on the standard and advantages of pranayama apply. For those who can not keep an equal ratio, it’s best to cease, relaxation for a number of breaths, then attempt once more.
- Hold your thoughts centered on the breath cycle. In case your ideas wander, gently carry your consideration again to your respiratory.
- For those who’re new to pranayama, contemplate studying from a professional teacher to make sure you’re working towards accurately and safely.
Remaining ideas
Sukha Purvaka Pranayama gives many advantages that improve each psychological and bodily well being. By incorporating this system into your regular yoga practice, you possibly can expertise lowered stress, improved lung perform, balanced vitality pathways, higher digestive well being, and an general sense of lightness and well-being.
