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Adham Pranayama

Adham Pranayama
     In Sanskrit, Adham means "low" and Pranayama means "control of the life force energy" or "breathing exercises." This practice incorporates abdominal breathing and is a Sama Vritti Pranayama practice, meaning "equal ratio breathing" where the inhale and exhale are the same ratio and includes Antara Kumbhaka, meaning "internal breath retention" as well as Bahir Kumbhaka, meaning "external breath retention."

     With this practice during the inhale, air is drawn into the lower lobes of the lungs which causes the abdomen to expand out like balloon. 

     During the exhale, completely exhale by bringing the belly button to the spine by pulling the diaphragm in which massages the organs, stimulating them for better functioning, provides good blood circulation as well as good digestion and elimination of waste.

Practice

  • Bring one hand on the abdomen and the other on the chest.

  • Bring your awareness to the expansion and contraction of the abdomen during the inhale and exhale.

  • Inhale holding the breath in for a count of three.

  • Exhale holding the breath out for a count of three.

  • Continue inhaling and hold the breath in, then exhale and hold the breath out.


Duration

  • Practice for 5 - 10 minutes.



    • Note

  • Only the abdomen should rise and fall.

  • The goal is to encourage air to the lower lobes of the lungs and the abdomen.



    • Precautions with Adham Pranayama

  • Do not hold the breath if you have high blood pressure or any heart related issue.



    • Benefits of Adham Pranayama

  • Strengthens abdominal muscles.

  • Improves digestion.

  • Alleviates insomnia.

  • Increases oxygen supply to the body.

  • Relaxes the body.

  • Aids in detoxification.

  • Strengthens the immune system.

  • Treats anxiety, stress and depression.

  • Promotes emotional healing.

  • Energizes the mind.


    • This practice is also referred to as

  • Abdominal breathing

  • Abdominal breath

  • Belly breathing

  • Stomach breathing


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