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Pranayama in good order

Thread Status: Hello , There was no answer in this thread for more than 60 days.
It can take a long time to get an up-to-date response or contact with relevant users.
dimitris33

dimitris33

Dimitris G.Maroulakis
Nov 30, 2009
336
23
73
Hi,

Well, after gathering all info, I have ended up with various excercises, so, I have decided to wake up earlier every day for 40mins and doing pranayama (as most effective early in the morning) BUT I WANT TO KNOW WHAT WOULD BE THE GOOD ORDER OF THESE EXCERCISES!

If someone could put these in order it would be beneficial and much appreciable. So, here it is in randomly order:

After warm ups,

1. Breath of fire

2. Anuloma viloma

3. Bhastrika

4. Kapalabhati

5. Anuloma krama: 2inhale-hold-2inhale-hold-2inhale-hold-continue upto full
lungs…exhale free – 10 circles

6. Nadi Shodhana: inhale left – close left – exhale right – inhale right – close right – exhale left, etc for 10minutes

7. Kumbhaka: exhale left (right nostril closed) – inhale left for 4 – close nose and hold for 16 – exhale right for 8 (left nostril closed) – inhale right for 4 – close nose and hold for 16 – exhale left for 8 (right nostril closed). For 10 minutes

8. Breath hold with empty lungs: exhale left (right nostril closed) – inhale left for 3 – close nose and hold for 9 – exhale right for 6 – hold for 9 – inhale right for 3 – hold for 9 – exhale left for 6 – inhale left for 3 and so on. For 5-10 minutes

9. Ujjayi for 5-10mins

10. Pratiloma karma: inhale for 2 – hold for 2 – continue inhale for 2 – hold for 2 – continue the 2/2 ratio for up to full lungs – exhale for 2 – hold for 2 – continue exhale for 2 – hold for 2 – continue the 2/2 ratio to empty lungs..

11. Nadi shodana with kumbhaka

Thanks!

 
trux

trux

~~~~~
Dec 9, 2005
6,522
766
268
I am no expert for pranayama, but I would suggest studying it little bit more before exercising it intensively. There are scientific studies showing that regular exercising of pranayama can increase the O2 consumption by 28% (!), so it may have undesired effects on your performance if not done properly.

You can try finding the study. It was quoted in the document discussed in this thread:

http://forums.deeperblue.com/freediving-science/82272-lower-oxygen-consumption-levels.html

And there is the quote here:
Transcendental Meditation done for 20 min reduced oxygen consumption by 17 percent (Wallace, Benson, &Wilson, 1971). This was believed to be due to reduced mental arousal and reduced muscular activity. Similarly, a 15 percent decrease in oxygen consumption followed meditation on a meaningful syllable (Telles, Nagarathna, & Nagendra, 1995). In contrast, two studies on a single subject practicing yoga breathing (ujjayi pranayama) reported increases in oxygen consumption by 19 percent and 9 percent, respectively during the practice (Miles, 1964; Rao, 1968). More recent studies on groups of yoga trainees showed that other yoga breathing practices also increased oxygen consumption by an average of 28 percent following a month of practice (Telles, Nagarathna, & Nagendra, 1994) and by an average of 17 percent as an immediate effect of 45 min of practice (Telles, Nagarathna, & Nagendra, 1996). The metabolic rate increased, both during a sitting (Rai&Ram, 1993) and a standing yoga posture (Rai, Ram, Kant, Madan, & Sharma, 1994), when these postures were compared with supine rest and with sitting in a chair. In particular, the standing yoga posture, virasan, induces a hypermetabolic state with increased sympathetic activity,
which disappears when the subject adopts a supine posture (shavasan). ...​

From the quote it is not entirely clear whether the increase is momentary during the exercise, or whether it has a long time effect too. Hence, I'd suggest finding and reading the entire study to understand better the consequences.
 
Last edited:
R

Renuka

New Member
Dec 31, 2021
1
0
1
31
Doing Pranayama without acquiring its knowledge is dangerous. As it is experiential. It's not that one learns it, but the teacher transfers it. It's not a gross exercise, but subtle ( Prana+a Yama). So the who systematically got it shares it.

However, for the information purpose, the correct order of pranayam would be:

  1. Nadishodhan,
  2. Suryabhedi
  3. Bhastrika
  4. Ujjayi
  5. Sheetli/ sheetkari
  6. Bhraamri.
 
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