Wednesday, March 16, 2022
Bahya Pranayama daily yoga
Bahya Pranayama, also known as External Breath Retention, is a yoga breathing technique that involves exhaling, holding the breath out, and then inhaling. This practice is believed to enhance the practitioner's control over the breath and promote mental clarity. However, it's important to approach pranayama practices with caution and under the guidance of an experienced yoga instructor, especially if you're a beginner. Here's how you can practice Bahya Pranayama:
Steps for Bahya Pranayama:
1. Sit in a comfortable position: Find a quiet, clean, and well-ventilated space to sit in a comfortable meditative posture such as Padmasana (Lotus Pose) or Sukhasana (Easy Pose). Keep your spine erect and your hands placed on your knees in a mudra (gesture) of your choice, such as Jnana Mudra.
2. Take a deep inhalation: Inhale deeply and slowly through your nostrils, filling your lungs with air.
3. Exhale completely: Exhale all the air from your lungs smoothly and gradually.
4. Hold your breath out: After exhaling completely, hold your breath out. This is the Bahya Kumbhaka, the external breath retention phase. Hold your breath comfortably without straining. Beginners can start with a few seconds and gradually increase the duration as they become more accustomed to the practice.
5. Inhale slowly and deeply: When you are ready to release the breath retention, inhale slowly and deeply through your nostrils. Ensure your inhalation is calm and controlled.
6. Repeat the process: Continue this cycle of breathing, exhalation, breath retention, and inhalation for several rounds. Focus on the smooth and controlled flow of your breath.
7. Practice with awareness: While practicing Bahya Pranayama, maintain awareness of your breath and your body. Avoid any discomfort or strain during the practice.
8. Conclude the practice: After completing the desired number of rounds, allow your breath to return to its natural rhythm. Sit quietly for a few moments, observing the effects of the practice on your body and mind.
Precautions:
- If you are pregnant, have high blood pressure, heart problems, hernia, or any other medical condition, consult a healthcare professional or a qualified yoga instructor before practicing Bahya Pranayama.
- Avoid practicing Bahya Pranayama on a full stomach.
- Never force your breath or hold your breath for an extended period beyond your comfort level.
Remember, pranayama practices should be learned from a knowledgeable yoga instructor to ensure correct technique and safety. If you are new to pranayama, it's best to learn these practices in a yoga class or under the guidance of an experienced teacher.