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Yoga > Pranayama > Flashcards

Pranayama Flashcards

1
Q

What are some of the benefits of pranayama?

A

Establishes regular breathing patterns
Circulates Prana through the body
Strengthens the heart
Increases Dharana through focus of the breath
Rebalances the nervous system
Increases detoxification of the lungs
Increase movement within the lymphatic system

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2
Q

What is Nadi Shodhana called in english?

A

Alternate Nostril Breath

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3
Q

What does Nadi Shodhana mean in sanskrit?

A

Channel Purification

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4
Q

How do you practice Nadi Shodhana?

A

Inhale through both sides of the nose and close left nostril (morning) or right nostril (night) with
thumb or fourth finger and exhale right
Inhale right, close right exhale left, inhale left, close left exhale right, inhale right

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5
Q

How do you inhale/exhale in Surya Bhedana?

A

Inhale Right

Exhale Left

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6
Q

How do you inhale/exhale in Chandra Bhedana?

A

Inhale Left

Exhale Right

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7
Q

What are the benefits of Nadi Shodhana?

A

Rebalances the energy through the body and either
induces sleep or builds vitality depending on the time of day
Increases volume of oxygen/carbon dioxide transfer
Brain centres are encouraged to work at optimum capacity
Induces feelings of tranquillity, clarity and concentration
Lowers feelings of stress and anxiety by harmonising the pranas
Allows ida and pingala nadis to be balanced, causing sushumna nadi to flow
Increases the Alpha brain wave state, encouraging deep states of meditation and spiritual awakening

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8
Q

Who is pranayama contraindicated for?

A

Those who feel unwell
Smokers
Those with HBP

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9
Q

How do you practice Abdominal Breathing?

A

Lie in Savasana and observe the natural breath
Place one hand on the abdomen just above the navel and the other hand over the centre of the chest
Feel the abdomen rise with the inhalation and lower with the exhalation
The hand over the chest should not move
Continue to focus on the movement of the abdomen

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10
Q

How do you practice Thoracic Breathing?

A

Focus your awareness on the breath and sides of the rib cage
Ensure you are not using the diaphragm to breath
Slowly inhale and focus on the expansion of the rib cage as you observe the movement of the ribs
outward and upward as you breathe. Expand the chest as much as possible
Exhale and feel the rib cage contracting and forcing the air out of the lungs

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11
Q

How do you practice Clavicular Breathing?

A

Start the practice by working with thoracic breathing for a few minutes
When you are ready to include clavicular breathing, inhale and fully expand the rib cage.
When you feel that the ribs have expanded fully, draw a little more breath into the lungs until you can feel the upper portion of the lungs is felt to expand. The shoulders and collar bones will move up slightly when working with this breath.
Exhale slowly, starting with the neck and upper chest followed by the rest of the rib cage.

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12
Q

How do you practice the Full Yoga Breath?

A

Inhale slowly and deeply into the abdomen by engaging the diaphragm
Once the abdomen has expanded fully, start to expand the chest outward and upward
Once the ribs are fully expanded, inhale a little more until the breath fills the upper lungs
This continuous movement completes the inhalation, each stage merging into the next
Now start to exhale by relaxing the lower neck and upper chest. This will allow the chest to contract
down and in. Next allow the diaphragm to push upward.
Empty the lungs as much as possible without straining
Allow the entire movement to be smooth and continuous

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13
Q

What is Samavritti?

A

When inhalation, exhalation and breath retention are all the same length

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14
Q

What is Visamavritti?

A

The breath is changed, usually by lengthening the exhale and shortening the inhale
A common ratio of 1:4:2:1 is often used

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15
Q

What is Sitali called in English?

A

The Cooling Breath

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16
Q

How do you practice Sitali?

A

Poke the tongue out of the mouth and roll up the sides of the tongue. The tongue will form a tube.
As you inhale and draw the breath through the tongue.
Draw the tongue back into the mouth.
Close the lips and exhale through the nose

17
Q

When is Sitali contraindicated?

A

Low blood pressure
Respiratory disorders such as asthma and bronchitis
Chronic Obstructive Airways Disease (COAD)
Chronic constipation

18
Q

What are the therapeutic benefits of Sitali?

A

Cools the body and mind.
Reduces mental and emotional excitation
Pre Natal and menopausal students benefit
This practice can be used before sleep
Aids control over hunger and encourages a feeling of satisfaction
Helps to lower blood pressure

19
Q

What is Sitkari called in English?

A

The Hissing Breath

20
Q

How do you practice Sitkari?

A

Gently hold the teeth together and part the lips to expose the teeth.
Keep the tongue flat and breathe in slowly allowing the air to pass through the teeth.
Once you have inhaled, close the mouth and exhale slowly through the nose.

21
Q

When is Sitkari contraindicated?

A

Low blood pressure
Respiratory disorders such as asthma and bronchitis
Chronic Obstructive Airways Disease (COAD)
Chronic constipation
Sensitive teeth

22
Q

What are the therapeutic benefits of Sitkari?

A

Cools the body and mind.
Reduces mental and emotional excitation
Pre Natal and menopausal students benefit
This practice can be used before sleep
Aids control over hunger and encourages a feeling of satisfaction
Helps to lower blood pressure
Promotes healthy teeth and gums

23
Q

What is Brahmari called in English?

A

The Humming Breath

24
Q

How do you practice Brahmari?

A

Gently close the lips. Have the teeth slightly parted and allow the jaw to relax.
Take the hands to the ears and use the index or middle finger to plug the ears.
Inhale through the nose and exhale with a deep and steady humming sound. Allow the sound to be smooth and continuous.
Inhale through the nose and repeat

25
Q

When is Brahmari contraindicated?

A

Ear infections

26
Q

What are the therapeutic benefits of Brahmari?

A

Relieves stress and mental tension, anxiety and insomnia
Lowers blood pressure
Strengthens the throat and improves voice. It can be used to eliminate throat ailments.
Good for hay fever when practiced with Brahmari Mudra
Can be used as an adjunct to pain management

27
Q

What is Ujjayi called in English?

A

Victorious Breath

28
Q

How do you practice Ujjayi?

A

Gently contract the glottis at the base of the throat

Inhale and exhale through the nose maintaining that contraction

29
Q

When is Ujjayi contraindicated?

A

Heart Disease

30
Q

What are the therapeutic benefits of Ujjayi?

A

encourages a sense of tranquility
Body will be heated by the practice
The nervous system will be soothed and the mind calmed.
Relieves insomnia and can be practiced in savasana before sleep.
Slows heart rate
Alleviates fluid retention

31
Q

What is Bhastrika called in English?

A

Bellows Breath

32
Q

How do you practice Bhastrika?

A

Breathe in and out forcefully through both nostrils 10 times, counting silently.
Consciously feel the push and pull feeling of the abdomen
Inhale slowly and deeply through both nostrils

33
Q

When is Bhastrika contraindicated?

A 
High blood pressure
Heart disease
Hernia
Gastric ulcer
Stroke
Epilepsy
Vertigo 
Diarrhoea 
IBD
34
Q

What are the therapeutic benefits of Bhastrika?

A

Removes toxins from the body.
Increases oxygen and carbon dioxide transfer.
Increases the metabolic rate.
Massages and tones the digestive system and associated organs.
Can be used by women in labour.
Reduces inflammation in the throat.
Strengthens and rebalances the nervous system.
Encourages a sense of peace and tranquillity.
Is a good preparatory practice for meditation as it encourages one-pointedness.

35
Q

What is Kapalabhati called in English?

A

Skull Lightening Breath

36
Q

How do you practice Kapalabhati?

A

Inhale deeply through both nostrils, filling the abdomen
Exhale forcefully by contracting the abdominal muscles.
The next inhalation will take place by passively allowing the abdominal muscles to expand
Exhale forcefully again, continue like this

37
Q

When is Kapalabhati contraindicated?

A 
High blood pressure
Heart disease
Hernia
Gastric ulcer
Stroke
Epilepsy
Vertigo
38
Q

What are the therapeutic benefits of Kapalabhati?

A

Purifies Ida and Pingala nadis.
Eliminates distractions and energizes the mind
Prepares the mind and body for meditation.
It is a good practice for asthmatics and those with emphysema, bronchitis and tuberculosis.
Can be used by women in childbirth.
Strengthens and rebalances the nervous system
Massages and tones the digestive system and associated organs

Yoga (37 decks)

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