Sama Vritti Pranayama
- Find a comfortable seated position that elevates the hips above the knees. You can sit on a blanket, pillow or in a chair to support the diaphragm to be open for easier breathing. You may also do this practice lying down for greater ease.
- As you settle in, begin to notice your natural inhale and exhale. Notice the length, the sensations in the body and how the breath is flowing. Notice the transition between the inhale and exhale. If there is tension in your breathing, see how you can llow the breath to be quiet, gentle and smooth between the transitions.
- Then, start to count the inhale. Breathe in slowly for four steady counts. Gently turn to exhale, breathing out for four steady counts. Continue this for several rounds.
- If this counting feels too short, slowly start to increase the count working your way up to a steady count of 10 (ie. breathe in for 6, out for 6, breath in 8, out 8, breath in 10, out 10). Only go to a count that you maintain comfort and ease in the body and mind.
- Do 10 rounds of this breath at a gentle pace, continuing to relax the effort and remaining present. If you lose count, simply begin again.
- As you finish your practice, let the breath return to normal. Notice the peaceful changes in your body and the mind with the rhythmic, balanced breathing.
Benefits
- Antioxidants are thrown out efficiently.
- Helps to reduce stress and anxiety.
- Room for fresh supply of air as the body expels out everything.
- Keeps the diaphragm active.
- Increases immunity.
- The prana is not moving within the body, and it stays calm.
- The retained prana within the body stimulates the dull organs and the glands.
- It distributes the energy equally within the entire body.
- Antar Kumbhaka moves upwards and hence sits at the crown of the head.
- The retained energy prepares the body for meditation.
- Improves lung capacity.
- Wakes up the sluggish cells in the body.
- Encourages the right kind of breathing.
- Long and deep inhalation (puraka) builds awareness.