Community on Yoga, Meditation, Ayurveda and Spirituality
The NORMAL duration for the Inhalation (Purak), the Retention (Kumbhak) and the Exhalation (Rechak) of the Breath (Shwash) for the Yoga-beginners is 16, 64 AND 32 times the time it takes to pronounce the word 'AUM' , respectively.
The time it takes to pronounce the AUM is approximately ONE second. For the beginners, it means the NORMAL duration for inhalation is 16 seconds, that for retention is 64 seconds and for the exhalation it is 32 seconds! This duration must be increased gradually and slowly without causing any discomfort to the Yoga-practitioner.
The inhalation from the left Edaa Naaddee/nostril, then retention in the Sushumnaa Naaddee and finally the exhalation from the right Penglaa Naaddee/nostril completes the one cycle of the breathing or ONE PRAANNAAYAAMA! The Yoga-beginners must practise such 12 breathing cycles initially. Later, they must increase it to 16 PRAANNAYAAMAS and gradually to more numbers.
The PRAANNAAYAAMA is of three types: ADHAMA (Inferior)- causes perspiration, MADHYAMA (Good) - causes shaking/vibration in the body/spinal cord, and the UTTAMA (Superior/Best) - causes Levitation or lifting above the ground. The Yoga-practitioner MUST continue practising the PRAANNAAYAAMA till the third stage, that is, the UTTAMA PRAANNAAYAMA is achieved!
~ Dr Swaamee Aprtemaanandaa Jee
(Source: ShrimadDeviBhagwat Puraanna published by The Gita Press Gorakhpur)
(fotos: Courtesy - Can Stock Photo, The Gita Press Gorakhpur)