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Design of Prma

3PR method

Prayer, Preparation, Practice and Relaxation

Terminologies

Right

(Srya)(Pigal)

Left

(Candra)(I)

Terminologies

Inhale Hold Exhale

raka Kubhaka

Recaka

Anuloma Viloma

Inhale & Hold Spontaneous Exhale & Hold

tarkubhaka Sahajakubhaka Bahyakubhaka

or Kevalakubhaka

Prayer

Prasyeda vae sarva| tridivet yat pratiitam|te'va putrn rakasva| ca prajsca videhina iti||

Whateverexists in the three worlds are all under the

influenceof Pra. Just like a mother protects her children,protectus and give us wealth and wisdom.

Preparation

Kaplabhti:

* Forceful exhalation, passive inhalation

* 1 time, 120 rounds/min(rpm)

Slow Normal Fast

< 5 rpm 15 to 20 rpm > 25 rpm

Prma Normal

breathing

Kriya

Benefits

* Kaplabhti is a cleansing technique and a kriyapractice.

* Mind goes to cessation, observe this state as long as

possible.

* It silences the mind.

* People having high blood pressure or any heart

disease should avoid this practice.

Its a preparatory practice for Prma.

* Kaplabhti is a cleansing technique and a kriyapractice.

* Mind goes to cessation, observe this state as long as

possible.

* It silences the mind.

* People having high blood pressure or any heart

disease should avoid this practice.

Its a preparatory practice for Prma.

Vibhya PrmaSectional breathing:

* Abdominal breathing -Adhama sa- Cinmudra

* Thoracic breathing -Madhyama sa Cinmayamudra

* Clavicular breathing -dhyasa dimudra

* Full yogic breathing -sa Brahmamudra

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Benefits

* Vibhya Prma opens up lower lobes of lungs.* Makes our breathslow deep and rhythmic.

* Vibhya Prma opens up lower lobes of lungs.* Makes our breathslow deep and rhythmic.

Anuloma Viloma Prma :

* Slow and deep inhalation and

exhalation through both the nostrils.

* Let the breath stop automatically.

Benefits:

* Helpful in reducing stress and tensions

* Improve memory and concentration power

* Improve quality of life

* Promotepositive health

Benefits:

* Helpful in reducing stress and tensions

* Improve memory and concentration power

* Improve quality of life

* Promotepositive health

Candrnuloma viloma Pryama

* Inhalation and exhalation through

the left nostril only.

Benefits:

* Cooling in nature

* Beneficial for people with BP, IHD, anxiety

* Weight increase

* People with Kapha prakruti should avoid this

Benefits:

* Cooling in nature


* Weight increase


rynuloma viloma Pryama

* Inhalation and exhalationthrough

the right nostril only.

Benefits:

* Good for people with Kapha prakruti,asthma etc

* Helpful for curing depressionand over weight

* Helpful to overcome shyness and tamas (lethargy)

* Hyper active people (Rajasic) should avoid this

Benefits:

* Good for people with Kapha prakruti,asthma etc




Ujjyi Pryama

* Breathing through nose slowly with awareness

by making a sound in thethroat region.

Benefits:

* Helps for pointed awareness

* Strengthensthe musclesof epiglottis

* Helpful for tonsillitis, sore throat and asthma

Benefits:

* Helps for pointed awareness

* Strengthensthe musclesof epiglottis

* Helpful for tonsillitis, sore throat and asthma

i uddi Pryama

* Inhale through left nostril, exhale

throughright nostril.

* Inhale through right nostril, exhale

throughleft nostril.

Benefits:

* One universal practice without contra-indications

* Promotes balance between Sympathetic and

Parasympatheticnervous system

* Reduction in anxiety and stress level

Benefits:

* One universal practice without contra-indications

* Promotes balance between Sympathetic and

Parasympatheticnervous system

* Reduction in anxiety and stress level

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Candrabheda Pryama

* Inhale through left nostril, exhalethroughright nostril.

Benefits:

* Cooling in nature


* Weight increase


Benefits:

* Cooling in nature


* Weight increase


ryabheda Pryama

* Inhale through right nostril, exhalethroughleft nostril.

Benefits:

* Good for people with Kapha prakruti, asthma etc




Benefits:

* Good for people with Kapha prakruti, asthma etc




Cooling Pryama practice

talPryama

* Inhale through the tongue, exhale

slowly through the nose.

* Feel the jet of cool air

* An overall cooling effect is observed

* Expansion from pointed to linear awareness

* An overall cooling effect is observed

* Expansion from pointed to linear awareness


tkPryama

* Inhale through mouth, exhale

throughnose.

* As the air moves through the tongue and mouth, it creates a

cooling effect on the inner surfaces of the mouth.

* Expansion from linear to surface awareness

* As the air moves through the tongue and mouth, it creates a

cooling effect on the inner surfaces of the mouth.

* Expansion from linear to surface awareness


Sadanta Pryama

* Inhale through the crevices of the

teeth, exhale through nose.

Benefits of all three cooling Pryama practices

* Helpful in relaxing the muscles, smoothening the nervous system

* Allergiesdue to coldcan be effectively overcome

* Spiritual growth by expansion of awareness

Benefits of all three cooling Pryama practices

* Helpful in relaxing the muscles, smoothening the nervous system

* Allergiesdue to coldcan be effectively overcome

* Spiritual growth by expansion of awareness

Laya Pryama practice

BhrmarPryama

* Inhale fully, while exhaling produce

the humming sound of a female bee. (Singgggg...)* Key is to produce resonance

* Sound frequency = Natural frequency of the body

Benefits:

* Helps to move from surface to 3D awareness

* Calms down the mind (Mano vega)

* Restlessnesscan be reduced

Benefits:

* Helps to move from surface to 3D awareness

* Calms down the mind (Mano vega)

* Restlessnesscan be reduced

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Laya Pryama practice

Bhrmara Pryama

* While Inhaling produce the high frequency

sound of a male bee.

* Whole body should feel the resonance

producedby this sound.

Benefits:

* Laya or merger of the mind with vanishing ofTripui (Seer, seeing and the seen)* Soothes the nervous system and cultures the voice

* Extremely useful for all psychosomatic ailments

Benefits:

* Laya or merger of the mind with vanishing ofTripui (Seer, seeing and the seen)* Soothes the nervous system and cultures the voice

* Extremely useful for all psychosomatic ailments

Resonance Pryama practice

nusandhna

* -A-kchanting* -U-kchanting* -Ma-kchanting* --A-U-Machanting

Benefits:

* Helps for creatingresonance

* Generatesa soothing effect

* Mind will become relaxedand calm

Benefits:

* Helps for creatingresonance

* Generatesa soothing effect

* Mind will become relaxedand calm

Types of awareness

Pointed awareness Effort Ujjyi

Linear awareness tal

Surface awareness tk,Sadanta

3D awareness Laya Pryama

Group awareness nusandhna

Relaxation

S i l e n c eS i l e n c e

Two schools of Pryama

Vasistha school

Kubhaka rahitaHathaschool

Kubhaka sahita

Hold

Hold

I : H : E : H

2: 4 : 8 : 16 ratio

Pryama with Mantras

yatrPryama

InhaleOm bhurbhuva svaha

Hold

Tatsavitur vareya

ExhaleBhargodeevasya dhhi

HoldDhiyo yonapracodayat||

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Other types of Pryama

vitrPryama Sama Pryama Vishama Pryama Ratio Pryama

Pratyra

Svmi Viveknanda Yoga Anusandhna

Samsthna

Pratyra+ Prati + ra

Withdrawal of food

Withdrawal of food for sense organs

Or Moderation of food for sense organs

Pratyra

Eyes: Seeing

Ears: Hearing

Nose: Smelling Moderation

Tounge: Tasting

Skin: Touching

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03PRAA~1