Kriya, Full Yogic Breathing & Pranayama

Yogic science outlines 3 differnt types of breathing exercises or techniques which affects our physical and mental states.

• Kriyas

• Yogic Breathing

• Pranayama

KRIYAS

Kriyas are cleansing practices. In the sense, we practice kriyas daily, like bathing, washing, brushing, etc. are all Kriyas. But yogic Kriyas refer to special yoga techniques developed by yogis, meant to clean internal organs.

With reference to breathing, kriyas refer to breath cleansing practices that are used to clear the upper and lower respiratory tract. They serve as preparatory practices for pranayama.

Few breath cleansing techniques include :

• Kapalabhati Kriya (cleansing by forceful exhalations and passive inhalations)

• Anunasika Breathing (cleansing by inhalation and exhalation)

• Mukha Dhouti (cleansing through a single blast breath)

• Mukha Bastrika (cleansing through hyperventilation)

• Viparitakarni Kriya (cleansing in inverted posture)

FULL YOGIC BREATHING

Our right lung has 3 lobes and the left lung has 2 lobes. Full yogic breathing involves 4 patterns of breathing which helps to correct our wrong breathing pattern and increase the capacity of our lungs.

These serve as a preparatory breathing practice for pranayama. The first 3 patterns are referred to as Vibhagiya savasana (sectional breathing) and the 4th one is referred to as full yogic breathing.

Location of lobes of our lungs

Sectional Breathing

The four patterns are as follows :

1. Abdominal (diaphragmatic) Breathing (ADAMA) - Focus on the abdomen

2. Thoracic (intercoastal) Breathing (MADYAMA) - Focus on chest cage

3. UpperLobar (clavicular) Breathing (ADYA) - Focus on shoulders and collar bones

4. Full Yogic Breathing

PRANAYAMA

Breathing is such a crucial functioning that is happening throughout our lifetime. It happens involuntary and is even fainter than our heartbeat. Yoga refers to breathing as "pranayama." In Sanskrit, "prana" refers to the “universal life force” and "Yama" means to “control” or “take charge of.”

In the science of yoga, prana does not denote breath, air, or oxygen. Precisely and scientifically speaking, prana means the original life force. There are five major currents of vital force that run through our body and organize our physiological functioning. "Pancha Vayu Model" explains the 5 major currents' vital life force. Pranayama is a method that works in the dimension of prana and allows us to take charge of the panch vayus or the 5 currents of prana. One can control the rhythms of pranic energy with pranayama and achieve a healthy body and mind.

Watch the video to understand more about Prana.

Nadi Shuddi, Brahmari, Ujjai Shitli & Shithkari, etc are a few examples of pranayama practice.

Difference between Kriyas , Full Yogic Breathing and Pranayama

Effect	Kriya	Full Yogic Breathing	Pranayama
Breathing Rate	About 120/mt. Washing away CO. and increased oxygen concentration	About 15/mt. Full utilization of all muscles. Normal breathing	Less than 5 breathes/mt
Respiratory muscles	Exercised briskly	Complete movement of all groups of muscles	Controlled, slow movement
Circulation	Greatly increased, greater concentrationo of oxygen in blood streams	Slightly increased, More O2 can be supplied to tissues	Less demand than normal
Nervous Systme	Quick repetitive nerve impulses, stimulating effect	Normalized nerve impulses	Reduced excitability of nerve impulses
Brain Cells	Activated, greater alertness	Harmonious functioning	Deep rest to the brain cells. Lesser O2 demand by brain cells
Metabolic Rate	Increased greatly. Energy expendituer is more	Normalized. Proper utilization of energy.	Decreased considerbly. Energy conserved, dormant energies are evoked
Overall Personality	Shatters "Tamas", laziness gone, man becomes active	Channelises the "Rajas", unnecessary wastage of energy is cut. Becomes healthier	Mind moves towards silence. Potential capabilities are evoked. Greater efficienty. Fresh, relaxed and dynamic
Limitations	Kriyas lshould be avoided by people with High BP, Heart disease, Vertigo, Epilepsy, Hernia, Gastric ulcer, Slip disc, Spondylosis, Women during menses and advanced stage of Pregnancy.	No Limitations	No limitations except those with cold and cough should avoid Shithali and Sthithkari Pranayams.