Bahya Pranayama Benefits: Steps by Step Instructions
Discover the holistic benefits of Bahya Pranayama through our easy step-by-step guide. Enhance your well-being and master your breath today.
What is Bahya Pranayama/External Pranayama?
The term ‘Bahya’ in Sanskrit translates as ‘external’ or ‘outside’, and ‘pranayama’ means breath control. Thus Bahya Pranayama means external breath control or external breathing. This yogic breathing technique focuses on the outer breath. In this technique, we practice deep inhalation and rapid exhalation and hold our breath outside to improve concentration, alleviate digestive issues, and improve our overall well-being.
How to Practice Bahya Pranayama
Find Your Spot: Sit on your yoga mat comfortably, ideally in Padmasana (Lotus Pose). If this is challenging you can choose any comfortable seated position. Keep your spine straight and eyes closed.
Breathe Slowly: Start with slow steady deep breaths. Breathe in and out gently without rushing to the process.
Practice Kapalabhati: Practice Kapalabhati Pranayama (Skull Shining Breath) 3-5 times at a slow pace, making sure your body is relaxed.
Contract: After a slow exhale draw your belly in towards the spine holding the breath out.
Hold the Pose: Try to pull your stomach under the ribcage gently. Hold this position for 10-15 seconds without straining.
Release Gradually: Begin by releasing the chin lock then the abdominal contraction. Slowly resume steady breathing.
Repeat: Practice this cycle 5-6 times and gradually increase the count as you become more comfortable.
Ideal Practice Conditions:
Location: Pick a tranquil spot in nature which is close to the nature like a garden, riverside, or a room with plants for the soothing atmosphere.
Timing: Earlier mornings or later evenings are preferable to spare us from the hot rays of the summer sun. Spring and fall, the climate being milder, are perfect seasons for bahya pranayama.
Begin with 3-5 repetitions and then gradually proceed to 21 repetitions per session. It will take from 2 to 5 minutes depending on your speed and comfort.
Bahya Pranayama Benefits
Practicing Bahya Pranayama regularly can offer numerous health benefits:
Improves Digestion: Alleviates several of the most common ailments of the intestines, including gas, reflux, and constipation..
Enhances Reproductive Health: It helps to resolve issues related to reproductive organs and improve sperm quality in men.
Boosts Concentration: It helps to relieve stress, which in turn boosts concentration as well as determination.
Promotes Respiratory Health: Flushes away the pollutants from the respiratory system, giving you the chance to breathe fresh and clean air.
Encourages Meditation: Helps the deeper meditation to be possible by increasing oxygen and reducing carbon dioxide in the body system.
The Right Ratio
An ideal Bahya Pranayama cycle follows a 2:5:2. This implies that if you breathe in for four seconds, the exhalation should take ten seconds, the breath held out for the same duration, and then the next inhalation should be for four seconds.
While Bahya Pranayama is beneficial, it's crucial to practice it safely:
Always practice on an empty stomach.
Not suitable for those with heart problems or high blood pressure or during pregnancy.
If you are a beginner, start with the easier breathing techniques such as Bhastrika Pranayama.
Bahaya Pranayama isn’t only about breathing but also about getting better health, higher concentration and inner peace. By implementing the steps and measures explained above, you can start this life-changing process in a safe manner.
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