5/5/2012

1

Design of Pr ma • 3PR method

– Prayer, Preparation, Practice and Relaxation

• Terminologies

Right(S rya)

(Pi gal )

Left (Candra)

(I )

TerminologiesInhale Hold Exhale

raka Ku bhaka Recaka

Anuloma Viloma

Inhale & Hold Spontaneous Exhale & Hold

tarku bhaka Sahajaku bhaka Bahyaku bhakaor Kevalaku bhaka

Prayer

Pr asyeda va e sarva | tridivet yat prati itam|te'va putr n rak asva| ca prajñ sca videhina iti||

Whatever exists in the three worlds are all under theinfluence of Pr a. Just like a mother protects her children,protect us and give us wealth and wisdom.

Preparation

Kap labh ti:

* Forceful exhalation, passive inhalation* 1 time, 120 rounds/min (rpm)

Slow Normal Fast< 5 rpm 15 to 20 rpm > 25 rpm

Pr ma Normal breathing

Kriya

Benefits

* Kap labh ti is a cleansing technique and a kriyapractice.

* Mind goes to cessation, observe this state as long aspossible.

* It silences the mind.* People having high blood pressure or any heart

disease should avoid this practice.•It’s a preparatory practice for Pr ma.

* Kap labh ti is a cleansing technique and a kriyapractice.

* Mind goes to cessation, observe this state as long aspossible.

* It silences the mind.* People having high blood pressure or any heart

disease should avoid this practice.•It’s a preparatory practice for Pr ma.

Vibh ya Pr maSectional breathing:

* Abdominal breathing - Adhama sa- Cinmudra

* Thoracic breathing - Madhyama sa – Cinmayamudra

* Clavicular breathing - dhya sa – dimudra

* Full yogic breathing - sa – Brahmamudra

5/5/2012

2

Benefits

* Vibh ya Pr ma opens up lower lobes of lungs.* Makes our breath slow deep and rhythmic.* Vibh ya Pr ma opens up lower lobes of lungs.* Makes our breath slow deep and rhythmic.

Anuloma Viloma Pr ma :

* Slow and deep inhalation andexhalation through both the nostrils.* Let the breath stop automatically.

Benefits:* Helpful in reducing stress and tensions* Improve memory and concentration power* Improve quality of life* Promote positive health

Benefits:* Helpful in reducing stress and tensions* Improve memory and concentration power* Improve quality of life* Promote positive health

Candr nuloma viloma Pr yama

* Inhalation and exhalation throughthe left nostril only.

Benefits:* Cooling in nature* Beneficial for people with BP, IHD, anxiety* Weight increase* People with Kapha prakruti should avoid this

Benefits:* Cooling in nature* Beneficial for people with BP, IHD, anxiety* Weight increase* People with Kapha prakruti should avoid this

ry nuloma viloma Pr yama

* Inhalation and exhalation throughthe right nostril only.

Benefits:* Good for people with Kapha prakruti, asthma etc* Helpful for curing depression and over weight* Helpful to overcome shyness and tamas (lethargy)* Hyper active people (Rajasic) should avoid this

Benefits:* Good for people with Kapha prakruti, asthma etc* Helpful for curing depression and over weight* Helpful to overcome shyness and tamas (lethargy)* Hyper active people (Rajasic) should avoid this

Ujj yi Pr yama

* Breathing through nose slowly with awarenessby making a sound in the throat region.

Benefits:* Helps for pointed awareness* Strengthens the muscles of epiglottis* Helpful for tonsillitis, sore throat and asthma

Benefits:* Helps for pointed awareness* Strengthens the muscles of epiglottis* Helpful for tonsillitis, sore throat and asthma

i uddi Pr yama

* Inhale through left nostril, exhalethrough right nostril.* Inhale through right nostril, exhalethrough left nostril.

Benefits:* One universal practice without contra-indications* Promotes balance between Sympathetic and

Parasympathetic nervous system* Reduction in anxiety and stress level

Benefits:* One universal practice without contra-indications* Promotes balance between Sympathetic and

Parasympathetic nervous system* Reduction in anxiety and stress level

5/5/2012

3

Candrabheda Pr yama

* Inhale through left nostril, exhalethrough right nostril.

Benefits:* Cooling in nature* Beneficial for people with BP, IHD, anxiety* Weight increase* People with Kapha prakruti should avoid this

Benefits:* Cooling in nature* Beneficial for people with BP, IHD, anxiety* Weight increase* People with Kapha prakruti should avoid this

ryabheda Pr yama

* Inhale through right nostril, exhalethrough left nostril.

Benefits:* Good for people with Kapha prakruti, asthma etc* Helpful for curing depression and over weight* Helpful to overcome shyness and tamas (lethargy)* Hyper active people (Rajasic) should avoid this

Benefits:* Good for people with Kapha prakruti, asthma etc* Helpful for curing depression and over weight* Helpful to overcome shyness and tamas (lethargy)* Hyper active people (Rajasic) should avoid this

Cooling Pr yama practice

tal Pr yama

* Inhale through the tongue, exhaleslowly through the nose.* Feel the jet of cool air

* An overall cooling effect is observed

* Expansion from pointed to linear awareness

* An overall cooling effect is observed

* Expansion from pointed to linear awareness

Cooling Pr yama practice

tk Pr yama

* Inhale through mouth, exhalethrough nose.

* As the air moves through the tongue and mouth, it creates acooling effect on the inner surfaces of the mouth.

* Expansion from linear to surface awareness

* As the air moves through the tongue and mouth, it creates acooling effect on the inner surfaces of the mouth.

* Expansion from linear to surface awareness

Cooling Pr yama practice

Sadanta Pr yama

* Inhale through the crevices of theteeth, exhale through nose.

Benefits of all three cooling Pr yama practices

* Helpful in relaxing the muscles, smoothening the nervous system* Allergies due to cold can be effectively overcome* Spiritual growth by expansion of awareness

Benefits of all three cooling Pr yama practices

* Helpful in relaxing the muscles, smoothening the nervous system* Allergies due to cold can be effectively overcome* Spiritual growth by expansion of awareness

Laya Pr yama practice

Bhr mar Pr yama

* Inhale fully, while exhaling producethe humming sound of a female bee. (Singgggg...)

* Key is to produce resonance* Sound frequency = Natural frequency of the body

Benefits:* Helps to move from surface to 3D awareness* Calms down the mind (Mano vega)* Restlessness can be reduced

Benefits:* Helps to move from surface to 3D awareness* Calms down the mind (Mano vega)* Restlessness can be reduced

5/5/2012

4

Laya Pr yama practice

Bhr mara Pr yama

* While Inhaling produce the high frequencysound of a male bee.* Whole body should feel the resonanceproduced by this sound.

Benefits:* Laya or merger of the mind with vanishing ofTripu i (Seer, seeing and the seen)* Soothes the nervous system and cultures the voice* Extremely useful for all psychosomatic ailments

Benefits:* Laya or merger of the mind with vanishing ofTripu i (Seer, seeing and the seen)* Soothes the nervous system and cultures the voice* Extremely useful for all psychosomatic ailments

Resonance Pr yama practice

nusandh na* - A-k chanting* - U-k chanting* - Ma-k chanting* - - A-U-Ma chanting

Benefits:* Helps for creating resonance* Generates a soothing effect* Mind will become relaxed and calm

Benefits:* Helps for creating resonance* Generates a soothing effect* Mind will become relaxed and calm

Types of awareness

Pointed awareness Effort Ujj yi

Linear awareness tal

Surface awareness tk ,Sadanta

3D awareness Laya Pr yama

Group awareness nusandh na

Relaxation

S i l e n c eS i l e n c e

Two schools of Pr yama

Vasistha school Ku bhaka rahita

Hatha school Ku bhaka sahita

Hold

Hold

I : H : E : H2 : 4 : 8 : 16 ratio

Pr yama with Mantrasyatr Pr yama

InhaleOm bhurbhuva svaha

HoldTat savitur vare ya

ExhaleBhargo deevasya dh hi

HoldDhiyo yo na pracodayat||

5/5/2012

5

Other types of Pr yama

• vitr Pr yama• Sama Pr yama• Vishama Pr yama• Ratio Pr yama

Praty ra

Sv mi Vivek nanda Yoga Anusandh na Samsth na

Praty ra +

Prati + ra

Withdrawal of food

Withdrawal of food for sense organs

Or Moderation of food for sense organs

Praty ra

Eyes: SeeingEars: HearingNose: Smelling ModerationTounge: TastingSkin: Touching