Yoga has evolved since years. It’s India who is leading up the revolution in the 21st century as they are the one to bring “International Yoga Day“. Yoga isn’t just breathing in and breathing out, infact a lot can happen over traditional Yoga. With limited time in digital life, Yoga has been transformed into Dynamic Yoga or Smart Yoga. Here we have gone through Kumbhaka Pranayam benefits, process, posture and precautions you should take [कुम्भक प्राणायाम, as read in Hindi].
Kumbhaka Pranayam | कुम्भक प्राणायाम
There are many breathing techniques with effective results if they are done with correct way. To make the balance between both components (oxygen and carbon dioxide) we normally perform simple breathing exercise like just inhale and exhale with both nostrils, but to improve your capacity of inhalation one should practice Kumbhaka.
Kumbhaka is also called Breath Retention. Kumbhaka Pranayam not only increases the capacity of inhalation it also increases the capacity of lungs to inhale more fresh oxygen.
- Antar Kumbhaka
- Bahya Kumbhaka
Antar Kumbhaka (Internal Kumbhaka) or आंतरिक कुम्भक
In Antar Kumbhaka, we inhale deeply and hold the breath, to the count of five and then exhale.
Bahya Kumbhaka (External Kumbhaka) or बाहरी कुम्भक
In this breathing exercise, we inhale deeply and exhale out and then hold the breath, to the count of five.
Best Time to Do । करने का समय
The best time to do Kumbhaka is in the early morning with empty stomach. Patients with arthritis can sit on a chair and practice the Pranayam.
Kumbhaka Procedure | कुंभक प्रक्रिया
- Sit down comfortably with crossed leg and hands on knees with Gyan Mudra, shoulders and spine should be straight and relaxed. You can also put your hand on the chest and stomach too, like it’s shown in the picture.
- Start with simple breathing, inhale and exhale normally with both nostrils.
- For beginners do internal and external retention differently, later on go for combining retention.
- In Antar Kumbhaka (Internal retention), take a deep breath (to the count of five) and hold on for a while (to the count of five) then exhale normally. Practice it and increase the duration of retention, regular practice will make three components – inhalation, retention and exhalation to equal duration.
- Counting should be done in mind and concentrate on breathing.
- Now in Bahya Kumbhaka (External retention), take a deep breath (to the count of five) then breath out (to the count of five) normally and hold of the breath, to the count of five. Perform it for 3 to 4 times and make the three components –inhalation, retention and exhalation to equal duration.
- Do at a time, inhale deeply and hold on then exhale it and hold on. Every inhalation and exhalation should be done to the count of five in mind.
- At last relax with regular practice of normal breathing pattern.
Recommended Reading – 10 Yoga Hand Gestures
Precautions to be Taken | सावधानियां
- Patients with High Blood pressure, Heart attack and pregnant women’s should not perform Kumbhaka.
- While inhalation the breath should reach the stomach, in short, to say your abdomen (stomach) should fill with air like a balloon. To know it you can put your one hand on the chest and second on the stomach.
- The ratio of inhale and exhale should be in equal duration.
Benefits of Kumbhaka | कुम्भक के लाभ
- Beneficial to one who are engaged with more mental work.
- A great exercise for mind with clear thought and concentration power.
- Keeps mind calm which is the most essential part of meditation, in short a great Pranayam for meditation.
- Cures diseases like Asthma, Heart blockage, Allergies, Constipation, Acidity, Gastric problem, Diabetes and problems with Reproductive organs.
- Increases sperms and best remedy for urine related problems with regular practice of Kumbhaka.