Bahya Pranayama
The word Bahya Pranayama is made from 2 Sanskrit words, where ‘Bahya’ means outside or external and the term ‘Pranayama’ refers to control of breath. In simple words, Bahya Pranayama is a yoga asana which refers to external breathing techniques or exercises. Bahya Pranayama involves deep inhalation and rapid exhalation and also holding of breath externally which is known to improve concentration and the digestive system and boost overall well-being of an individual. This Pranayama is practiced in the ratio of 1:2:3 which means, the breath intake should be for one second, breathing out should be for two seconds and the breath should be held for three seconds. If the breath intake is for four seconds, breathing out should be for eight seconds and the breath should be held for twelve seconds, in order to maintain the ratio of 1:2:3. Bahya Pranayama is one of the best breathing exercises or techniques for all the abdominal organs.
Bahya Pranayama Benefits
When practiced regularly, Bahya Pranayama offers various health benefits. Some of them are given below:
- Improves Concentration: Practice of Bahya Pranayama is said to reduce stress and anxiety, which in turn improves concentration and focus.
- Boosts Digestive Health: Bahya Pranayama is known as one of the best yoga asanas for all the abdominal organs. It alleviates many common digestive issues like acidity, acid reflux, flatulence, constipation and other intestinal problems.
- Enhanced Reproductive system: This Pranayama is said to cure and resolve reproductive organ related complaints and issues. It is also known to improve the quality of sperms in males.
- Strengthens the Respiratory System: As Bahya Pranayama is an intense breathing form of yoga, it helps to flush away the toxins and pollutants from the respiratory system and strengthens the respiratory system, keeping it away from any kind of infections or diseases.
- Helps in Meditation: Practice of Bahya Pranayama increases the uptake of oxygen by the body and flushes out the carbon dioxide and other toxins from the body, thus encouraging the practice of intense and deep meditation. This Pranayama is very helpful to achieve a state of calm and tranquility.
How to do Bahya Pranayama
Below are the steps for the practice of Bahya Pranayama. Though one can practice this Pranayama following the steps given below, it is recommended to practice Bahya Pranayama under the guidance of a trained yoga teacher for maximum benefits.
Step 1: Choose a calm place and sit down on a yoga mat in Padmasana. Keep your eyes closed and your spine straight and upright.
Step 2: Take a deep breath (inhale).
Step 3: Then exhale completely.
Step 4: After you exhale completely, hold your breath. Pull your stomach upward as much as you can and try to lift and pull the muscles below the navel.
Step 5: Now, move your head down in such a way that your chin touches your chest. Hold this position for around 5 to 10 seconds (depending on your comfort level). While you do this, focus on your breath.
Step 6: If you suffer from any neck or back pain, do not lower your head. Just look straight and practice.
Step 7: Relax and get back to your normal starting position.
Step 8: Repeat this process for five to ten times.
How often should I practice Bahya Pranayama:
One should practice Bahya Pranayama for two to five minutes every day. Beginners should begin by performing this Pranayama for at least three to five repetitions and increase gradually. As you master, you can perform up to 11 repetitions. Listen to your body and do not avoid forceful breathing. Start slow and gradually increase the intensity.
Bahya Pranayama Precautions
Below are a few things to keep in mind while practicing Bahya Pranayama.
- In the beginning, it is safe to practice Bahya Pranayama under the supervision of a Yoga teacher to avoid any injuries.
- It is better to practice Bahya Pranayama on an empty stomach early in the morning. Practicing pranayama on a full stomach can cause discomfort and lead to nausea and vomiting.
- Listen to your body, pay attention and avoid forceful exhalations. This can cause dizziness.
- Wear comfortable and loose fitting clothes that promote unrestricted breathing.
- Do not push yourself too much in the beginning. Start slow and gradually increase the intensity of practice.
- People suffering from any heart problems or high blood pressure should avoid performing this Pranayama.
- Pregnant women should not attempt to perform Bahya Pranayama.
- Women should avoid practice of this pranayama during their menstrual cycles (periods).
- Practice Bahya Pranayama in an undisturbed environment, and maintain a relaxed and calm state of mind.
Conclusion:
Practicing yoga and mastering it is not as easy as it looks. The journey towards self-realization requires consistency, dedication, commitment and a willingness to learn and explore. Regular practice of Bahya Pranayama will give you the strength and courage to face the challenges and master the road towards self-realization. As you practice breathing and focus on your every breath, it will help you achieve a sense of calmness and give you clarity, thus allowing you to face every problem with resilience and wisdom. With regular practice of Bahya Pranayama, you can develop a deep connection with your breath and inner self and experience a feeling of inner peace and well-being. But as we always say, start by practicing Bahya Pranayama under the supervision of a yoga teacher and once you master the technique you can practice on your own. Happy Yogaing.
