The phrase Bahya comes from Sanskrit, which means “outdoors” or “exterior.” Pranayama refers back to the observe of yogic respiration strategies.
In Bahya Pranayama, you’re taking a deep breath in after which exhale fully to empty your lungs. After exhaling, you maintain your breath out for a number of seconds and apply particular bandhas (physique locks). This act of retaining the breath after exhalation is what makes this pranayama distinctive.
In yoga, breath retention is known as Kumbhaka. Since this method entails holding the breath outdoors, additionally it is generally known as Bahir Kumbhaka or Bahir Pranayam (Bahir means “outdoors”).
Throughout the observe, three bandhas are used to reinforce lung operate and stimulate completely different inner organs. Common observe of Bahya Pranayama helps activate the belly organs, bettering digestion and elimination. It strengthens the respiratory system and brings a way of steadiness between physique and thoughts. This pranayama can be believed to assist handle thyroid imbalance and scale back signs of diabetes.
Easy methods to do bahya pranayama(step-by-step)
It’s finest to practise Bahya Pranayama on an empty abdomen. In case you additionally do Kapalbhati Pranayama, practise Bahya Pranayama proper after it. Inexperienced persons can begin with 5–7 minutes of observe and progressively enhance the breath retention time as they progress.
- Sit in a cross-legged posture, most popular Sukhasana or Padmasana.
- Take a deep inhalation after which exhale, fully emptying your lungs.
- Maintain your breath out and produce your consideration to carry out 3 Bandhas;
- When you have a stiff neck or another subject, you wouldn’t have to drag down your chin. Preserve your head straight and look ahead.
- Maintain your breath for 3-5 seconds together with these 3 physique locks (collectively referred to as Maha Bandha).
- Launch these locks by inhaling deeply.
- Breath usually for a number of seconds and repeat the method.
Superior practitioners can incorporate the observe of Agnisar kriya together with Bahya Pranayama. For this, on the finish of the 4th step, loosen up your belly muscle tissues and churn them across the central abs. It’s thought-about very efficient in stimulating the digestive hearth.
Respiration ratio
The perfect ratio of inhaling Bahya pranayama is 1:2:3 i.e. if inhale is of 1 second, then exhalation must be for two seconds and eventually, the breath must be held out for 3 seconds. Equally, if inhale is doubled or tripled, then exhalation and breathe retention will probably be doubled or tripled additionally.
Bahya pranayama advantages
Bahya Pranayama is a yogic respiration method that entails holding the breath after exhalation (exterior retention). It helps enhance digestion, strengthens belly organs, cleanses the lungs, and calms the thoughts. Common observe of Bahya Pranayama additionally helps diabetes administration, improves focus, and balances the thoughts and physique.
1. Improves digestion and strengthens belly organs
In Bahya Pranayama, you maintain your breath out and draw the stomach inward. This motion gently massages the abdomen and intestines, bettering their flexibility and performance. It helps wholesome digestion and helps scale back issues like acidity, gasoline, and constipation.
2. Prevents points associated to belly organs
This pranayama will increase blood movement to very important organs such because the abdomen, liver, spleen, kidneys, and uterus. It retains these organs energetic and wholesome, bettering their pure features and serving to to forestall points like hernia or urinary infections.
3. Cleanses and strengthens the respiratory system
Bahya Pranayama absolutely empties the lungs, clearing stale air and toxins. This improves lung capability and effectivity. Research have proven that pranayama practices can improve respiratory well being and help cardiovascular operate.
4. Handle diabetes
The contraction of belly muscle tissues throughout this observe stimulates the pancreas, selling higher insulin secretion. Constant observe might assist steadiness blood sugar ranges and scale back signs of diabetes.
5. Helps kundalini awakening
Bahya Pranayama prompts power channels within the physique and prepares the thoughts for meditation. It helps awaken Kundalini power, bringing a deeper sense of consciousness, peace, and internal stability.
6. Will increase focus and focus
Making use of the three bandhas calms the nervous system and improves blood movement to the mind. This results in higher focus, sharper reminiscence, and psychological readability. The observe cultivates a peaceful and centered frame of mind.
7. Promotes mind-body steadiness
When breath retention and bandhas are mixed, the physique and thoughts change into absolutely synchronised. The short-term stillness created throughout this course of helps you expertise deep steadiness and concord between your bodily and psychological states.
Anatomical Results
Bahya Pranayama primarily works on the belly area. When the air is totally exhaled and the stomach is drawn in, a vacuum is created within the abdomen. This vacuum attracts blood towards the digestive organs, bettering their operate and supporting the physique’s pure cleaning course of.
It additionally advantages the reproductive organs and aids in cleansing. The act of holding the breath out purifies the interior system and boosts general power and vitality.
Precautions
- Practise Bahya Pranayama on an empty abdomen, no less than 3–4 hours after consuming.
- Keep away from holding your breath longer than feels comfy.
- Don’t practise when you have hypertension, coronary heart illness, or lung issues.
- Keep away from throughout being pregnant, menstruation, or any belly discomfort.
- Preserve your face, neck, and shoulders relaxed—keep away from pointless pressure.
- Practise in a quiet, well-ventilated area.
- Take a number of regular breaths after every spherical earlier than beginning once more.
- Be taught the right method from a certified yoga instructor earlier than practising alone.
Bahya pranayama and kumbhaka
In Hatha Yoga, the time period Kumbhaka means breath retention – the observe of holding the breath both after inhalation or exhalation. It is among the key elements of Pranayama and is talked about among the many eight classical pranayamas described in conventional Hatha Yoga texts.
Bahya Pranayama is part of one of many three important forms of Kumbhaka:
- Antara Kumbhaka
- Bahya Kumbhaka
- Kevala Kumbhaka
1. Antara Kumbhaka (Inner Retention)
Antara means “inside.” On this observe, the breath is held after inhalation. You are taking a deep breath in, broaden the chest, and maintain the air inside by making use of Jalandhar Bandha (throat lock).
A frequent instance of any such breath retention is Murcha Pranayama.
2. Bahya Kumbhaka (Exterior Retention)
Bahya means “outdoors.” This kind of Kumbhaka entails holding the breath after exhalation – similar to in Bahya Pranayama. After exhaling fully, you apply the three bandhas ; Mula Bandha, Uddiyana Bandha, and Jalandhar Bandha. This creates a sense of vacancy and stillness within the physique, permitting pranic power to maneuver upward.
3. Kevala Kumbhaka (Spontaneous Retention)
Kevala Kumbhaka is a refined and superior type of breath management. It occurs naturally throughout deep meditation when respiration turns into easy – neither inhaling nor exhaling. To achieve this stage, one should first grasp each Antara and Bahya Kumbhaka.
Kevala Kumbhaka helps quiet the thoughts and results in a deep state of internal stillness. For that reason, it’s usually referred to as pure pranayama or spontaneous breath retention.
Often Requested Questions
In case you are a affected person of hypertension or are affected by coronary heart illness and cervical colitis, you must chorus from performing bahya pranayama. Furthermore, practitioners who’ve a historical past of bronchial asthma and migraine also needs to keep away from this.
Girls throughout being pregnant and menstrual cycle also needs to chorus from doing this pranayama because it creates stress across the uterus and belly area.
Bahya Pranayam must be practised on an empty abdomen. When you have eaten a meal, ensure you hold a 3-hour hole earlier than you observe this pranayama. Additionally, empty your bowels in case you are practising the bahya pranayama early within the morning.
Though there aren’t any identified unintended effects of bahya pranayama, nevertheless, it’s higher to organize your lungs earlier than performing this pranayama. You possibly can observe speedy exterior respiration like Kapalbhati Pranayama or Bhastrika Pranayama to organize your lungs.
There are 3 bandhas which can be engaged throughout bahya pranayama, that are :
Muladhara Bandha or Root Lock – positioned within the pelvic ground muscle tissues
Uddiyana Bandha – positioned from the abdominals as much as the diaphragm
Jalandhara Bandha – positioned within the throat.
