Pranayama's Kumbhaka Gentle Breathing Practice from Vajrayana Tibetan Buddhist Texts
Prāṇāyāma here means stopping (āyāma) the movement of the breath (prāṇa) in the two side channels. Its main purpose is to direct the air into the central channel. Prāṇāyāma in Ṣaḍaṅga yoga includes four main yogic breathing techniques. They are,
Vajra breathing:
This breathing practice involves learning to inhale, hold and exhale slowly and gently with the sound of Om, Hum and Ah respectively. This practice helps to purify the passage of the nāḍīs (Will write about it in another post).
kumbhaka with gentle breathing method:
In this practice, the yogi inhales through one nostril (closing the other nostril with an index finger), presses the air a little at the navel and holding the air without drawing the lower air (apāna vāyu)to the navel. Then exhales through the other nostril. This breathing practice helps to usher the air into the central channel.
Kumbhaka with rough breathing:
This practice involves a rough and forceful breathing technique and must draw the apāna vāyu forcefully. This practice helps to bind the vital air within the central channel.
haṭhayoga:
This practice is used when the kumbhaka with the gentle breathing method and the kumbhaka with the rough breathing method fails in directing and binding the vital air in the central channel respectively.
This article is about the second method, kumbhaka with gentle breathing. It is called /'jam rlung dgang gtong gi sbyor ba' / in Tibetan, which means inhaling and filling the air from one nostril and then releasing the air in a gentler (and long) manner from the other nostril. I have found two variations of this practice. They are slightly different.
I. The first is:
(If the air is flowing evenly through both nostrils, it is good time to practice kumbhaka, if not).
First check from which nostrils the air is flowing.
If it is flowing through the left nostril, bind the left armpit and the breast with your right palm. The left upper arm should press down on the right hand.
Blow out the residual air.
Close the right nostril with your left index finger. Take a long, powerful inhalation through your left nostril. Push the air down to your navel and hold it there for a while.
If the discomfort starts to arise, close the left nostril with your left index finger. Turn your face to the right and expel the air forcefully through your right nostril.
Then close the right nostril, inhale from the left and repeat as above.
In this practice, some traditions speak of sitting with one leg extended and the other bent. But here it is all right to sit in a cross-legged posture. This binds the lower air (apāna vāyu) in its own resting place (without pulling up to the navel).
If the flow of the breath moves to the right nostril, change the position of the hands in the reverse order to the one explained above.
Practice this several times from one nostril to the other until the breath flows evenly through both nostrils.
Once the breath begins to flow evenly, it will be beneficial to practise Kumbhaka.
This breathing practice has been highly praised for prolonging life.
II. The second is
First check from which nostrils the air is flowing.
Lets say the breath is flowing through the left nostril.
Now stretch out the left leg and draw in the right leg.
Cross the arms over the chest.
Look at the left side (without turning your head) and blow out the residual air.
Without letting the throat becoming crooked, press the right artery (that runs along the right side of the throat) applying a slight pressure of the neck muscle.
Experiential visions will arise as you look to the right side of the nose. Also look to the left side of the nose.
Now close the right nostril with your index finger and squeeze the anus slightly.
Inhale slowly from the left nostril and try to breathe in long and smooth.
When the air is filled, press it just a little below the navel and hold it there.
Now close the left nostril with your index finger, press the left artery (along the throat) applying a slight pressure of the neck muscle, and look to the left.
Now stretch out the right leg and draw in the left leg.
Look to the right wing of the nose and meditate.
Now release the air you have been holding. Do this in a long, gentle exhalation through the right nostril, just before you feel the discomfort of holding the air.
From that same position, fill in the air from the right nostril.
Once the air is filled, hold the air.
Then close the right nostril, press the right artery (along the throat) applying a slight pressure of the neck muscle, and look to the right.
Now stretch out the left leg and bend the right leg.
Focus on the left wing of nose and meditate.
Now release the air you have been holding. Do this in a long, gentle exhalation through the left nostril, just before you feel the discomfort of holding the air.
Practice Vajra breathing several times before doing Kumbhaka with gentle breathing.
Note: This post is for educational and information purposes only.
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