Bahya Pranayama is one of the important breathing exercises in which the breath is released while practicing, hence it is called Bahya Pranayama breathing exercise.
What is Bahya Pranayama?
Bahya Pranayama is basically a combination of two Sanskrit words Baahya and Pranayama. The word Bahya means outside or external and Pranayama means life force, paying attention to the breath. This is such pranayama types in which the breath is exhaled while practicing, hence it is called Bahya Pranayama. The breath is released when practicing, so it is called “Yoga of the external breath” and external pranayama breathing exercises.
Thus Bahya Pranayama, as the name suggests, is to be used outside the body along with the breath. The important thing is to hold the breath in or out, the benefit falls on the outer and inner parts of the whole body.
There are three main steps in this process, Puraka, Rechaka, and Kumbhaka. Puraka means inhalation and exhalation means exhalation. The process of holding the breath inside during pranayama practice is called internal Kumbhaka and the process of holding it outside is called external Kumbhaka. Thus in other words this pranayama is also known as External Kumbhak or External Retention.
Time Period for External Retention Pranayama:
The ratio of this pranayama is 1:2:3. The ratio of 1:2:3 means that if you inhale for 1 second you should exhale for 2 seconds and hold your breath for 3 seconds.
If you have just started doing this pranayama, then you should practice it only for 4-5 minutes because the time duration of this pranayama should not be increased simultaneously.
This pranayama is also related to the breath. The breath is released rapidly, so this asana is done only after Kapalbhati Pranayama.
Let us now see how and how often to practice Bahya pranayama properly.
How To Practice Bahya Pranayama
- First of all, by laying a mat on flat and clean ground, sit on it in the state of Padmasana, Sukhasana.
- Close your eyes and keep your body straight.
- Now take a deep breath and exhale completely through the lungs, abdomen, simultaneously contracting the anus (moola bandha) and pulling the stomach inwards (uddiyana bandha).
- Now hold the breath and touch your chin to the chest (Jalandhara Bandha).
- Hold all these Bandhas for as long as you feel comfortable and then release them all with a deep breath.
- Relax and repeat the process 3-4 times.
Three things have to be especially practiced which are as follows –
- Jalandhara Bandha: Tilt the head down in such a way that your chin touches the chest.
- Uddiyana Bandha: Try to draw the stomach in as much as possible and bring it to the back.
- Moola Bandha: Keep all the organs around the Mooladhara Chakra, that is, the organs below the navel by pulling them inwards.
Benefits of Bahya Pranayama
- Regular practice of Bahya Pranayama Mudra helps in complete Kundalini awakening. Concentration and memory also increase.
- The practice of this pranayama, Bahya Pranayama, makes the body, joints, spine flexible and strong by making the body, mind, brain healthy and strong.
- Regular practice of Bahya Pranayama has a special effect on the seven chakras especially the navel chakra. As a result, the person becomes emotionally strong.
- Its practice helps in supplying blood to different parts of the body. This increases blood circulation.
- This Pranayama is extremely beneficial for hernia patients. Its regular practice cures all urinary tract diseases.
- This Pranayama activates and balances the Muladhara Chakra and gives relief from constipation, piles or fissures etc.
In Bahya Pranayama, the breath is released outwards. That’s why this asana is also called external breathing yoga. It is also called external retention. By doing this pranayama regularly, the digestive system becomes better and problems related to the prostate can also be overcome. Apart from this, the concentration of the mind and brain increases, as well as it gives freedom from the hernia.
Feb 26, 2022
How to Practice Box Breathing (Sama Vritti Pranayama or Equal Breathing)
In yogic breathing, Sama Vritti pranayama is one such powerful relaxation tool that consciously incorporates longer breath to clear our[...]
Oct 20, 2021
Pranav Pranayama (Om Meditation Breathing)
The Pranav Pranayama technique is one of the simplest breathing techniques, which is called the last pranayama according to the[...]
May 18, 2021
Benefits of Anulom Vilom Pranayama and How to do it
Anulom Vilom pranayama ( Alternate Nostril Breathing) is one of the main pranayama or breathing exercises practice in Hatha Yoga.[...]