Kumbhaka- We become a force to reckon when we hold ourselves together.
Yogendra Pranayama-VII- holding breath (Kumbhaka)
In this Pranayama, after deep inhalation, the breath is retained.
Starting position :
- Do preliminary conditioning in Sukhasana or any other meditative posture.
- If not possible to sit on the floor, sit on a firm chair with an erect backrest.
- Keep the body above the waist straight and the spine erect. Keep eyes closed.
Sequence of steps for Kumbhaka Pranayama:
- Make a short exhalation and then start inhaling – slowly and rhythmically in one long and unbroken inspiration.
- Continue inhaling until a sense of fullness is experienced in the chest.
- Retain the inhaled air for a period of 10 seconds (preferably double the period of inspiration).
- Ensure: No exaggerated movement of the abdomen.
- While sitting spine, head and neck is maintained erect.
- Ensure facial muscles relaxed and nose is unconstricted.
- Inhalation is slow and rhythmic – long, unbroken and without jerks.
- Now exhale as naturally as possible – gradually, avoiding jerky or hasty movements.
- Take few normal breaths and relax.
Kumbhaka Pranayama (holding breath)
Recommended practice:
- Practice daily, 5 rounds/session, with pause in-between rounds.
- Begin with a count of 5 seconds inhalation and 10 seconds retention. Gradually increase it by 1 sec/every week, when practised daily.
- Practice without strain to a count as per individual comfort
Limitations /Contraindications:
- Children under 12 years should not practice.
- Not recommended in serious cardiac and hypertension cases.
Benefits of Kumbhaka Pranayama:
- Hygienic effect on dead space air or residual air and alveolar air.
- Better ventilation of air happens.
- Favourable effect on intra-thoracic and intra-pulmonary air pressures.
- Increase in carbon dioxide level (due to retention) activates respiratory centre in brain leading to greater interchange of oxygen.
- Better oxygenation – improves health and concentration.
- Reduces strain on circulatory system.
The Yoga Institute has been conducting Respiratory Camps since 1987 where preventive measures for respiratory problems are covered. The 1-day camp held every month covers yogic techniques (asanas, pranayamas, kriyas, relaxation) talks by Smt. Hansaji and medical experts.
The Yogic life strengthens your will, augments your faith in yourself and opens air passages. How soon you can breathe with ease and on your own, depends on yourself. Some may achieve it in weeks, others may take months. But what are you waiting for? Begin now! Check out our one day respiratory camp. Click here for details
The post Full breath retention- Kumbhaka Pranayama appeared first on The Yoga Institute Santacruz East Mumbai.
