Pranayam 101

Now, Prana has both +ve and -ve charges. As we breathe, the +ve Prana is appropriated by the Pingala Nadi which beings at the root of the right nostril and ends at the Mooladhara Chakra. The -ve Prana is appropriated by the Ida Nadi, which begins at the root of the left nostril and ends at the Mooladhara Chakra. When the +ve and -ve Pranas carried by the Pingala and Ida Nadis meet at the Mooladhara Chakra, energy is generated and the process of energizing the various parts of the body commences. This Prana energy travels up via the spinal column and gets distributed to the various parts of the body via the thousands of nerves that originate from each of the 7 major and the hundreds of minor chakras that line up along the spinal column.

Three bodily functions are critical and common to every man and animal; these being Digestion, Excretion and Procreation. These three functions need lots of energy and as such utilize most of what we generate. Hence, these three departments are centered around the Mooladhara Chakra, the generator. It's only after their energy requirements have been met that the remaining prana climbs up the Sushumna Nadi to be made available to all the other bodily activities. With consistently poor breathing, we make only a small amount of Prana available to the rest of the body on a daily basis, thus depriving ourselves of the best that our bodies can give us.

Hence, proper breathing is VERY IMPORTANT. Deep and complete breaths charge the body at very high levels. Just as a fully charged battery brings out the best performance in any battery driven device, similarly for the body to function optimally, it needs to be fully charged with Prana energy.

Now, we all are, to a great extent, POOR INHALERS and POOR EXHALERS. After a deep inhalation, (remember that when you inhale, you diaphragm should extend downwards, thus pushing you abdomen outwards first followed by the expansion ofthe chest. This ensures that you are filling your lungs completely and not partially when we inhale by expanding only our chest.) when you exhale, we usually only collapse our chest and not our abdomen as should be the case.

Because of this SHALLOW Inhalation and Exhalation, not only are we inhaling less Oxygen every time, but also exhaling only a portion of the impurities burnt by that minimal oxygen intake. The outcome is a DOUBLE WHAMMY for the body. You not only not provide grossly insufficient oxygen, but most of what impurities that little oxygen burns is re-circulated back into your body instead of being exhaled; eeewww! (Imagine the inside of the plumbing of a40-year old building; your body is no different.) Visualize this happening a million times over and now you know why humanity is in such a pathetic state of health.

Starting now, resolve to breathe correctly and it will work wonders in your life, physically, mentally, emotionally and spiritually. Now, it takes time for the body to correct itself. It has taken many years of abuse for it to be in whatever disease condition it is. Don't expect that to go away overnight. It takes weeks, if not months to begin to start seeing any effect. Consistency of Practice alone can get you on the path to recovery.

And always remember "BREATH IS THE BASIS OF LIFE"

The Practice:

1. Close your right nostril with your thumb and inhale deeply through the left nostril for 4 seconds. By the fourth second your lungs should be full.
2. Close both the nostrils and retain the breath for 12 seconds.
3. Close your left nostril with you ring and little fingers and exhale for 8 seconds through your right nostril smoothly and evenly such that by the 8th second you lungs are almost empty and, the abdomen drawn inside.
4. Now, relax your abdominal muscle and inhale thought your right nostril for 4 seconds. 
5. Close both the nostrils and retain the breath for 12 seconds.

6. Then, close your right nostril with your thumb and exhale through your left nostril for 8 seconds. This cycle completes one Pranayam.

The base ratio is 1:3:2

Rechaka (Inhalation) – 1

Kumbhaka (Retention) - 3

Puraka (Exhalation) - 2

At the start of your practice (if and when you decide to) DO NOT, I repeat, DO NOT rush into it. Begin with 2-4 repetitions the first 2 weeks and add 2more the next two weeks. Practice on an empty stomach. The first month,maintain the ratio of 4:12:8. After 4 weeks of sufficient practice, you may increase it to 5:15:10.

It's very important that you should never stress or strain yourself when doing this. Your Inhalation and Exhalation should be smooth and even at all times. It should be done at a level at which you feel comfortable.

It's ideal to do this pranayama thrice a day (morn, noon and eve). You may start with 2-2-2 sets during the first week and increase it by one or 2 every subsequent week. Those of you who are busy during the day can practice Anulom-Vilom for a few minutes before lunch.

Breathe Deeply, Breathe Consciously!