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Design of Pryma

3PR method Prayer, Preparation, Practice and Relaxation

Terminologies

Right

(Srya)

(Pigal)

Left

(Candra)

(I)

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Terminologies

Inhale Hold Exhale

Praka Kubhaka Recaka

Anuloma Viloma

Inhale & Hold Spontaneous Exhale & Hold Atarkubhaka Sahajakubhaka Bahyakubhaka

or

Kevalakubhaka

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Prayer

Prasyedavaesarva| tridivet yat pratiitam|

Mte'vaputrnrakasva| rcaprajscavidehina iti||

Whatever exists in the three worlds are all under the

influence of Pra. Just like a mother protects her children,

protect us and give us wealth and wisdom.

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Preparation

Kaplabhti:* Forceful exhalation, passive inhalation

* 1 time, 120 rounds/min (rpm)

Slow Normal Fast

< 5 rpm 15 to 20 rpm > 25 rpm

Pryma Normalbreathing

Kriya

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Benefits

* Kaplabhti is a cleansing technique and a kriyapractice.

* Mind goes to cessation, observe this state as long as

possible.

* It silences the mind.

* People having high blood pressure or any heartdisease should avoid this practice.

Itsa preparatory practice for Pryma.

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VibhgyaPryma

Sectional breathing:

* Abdominal breathing -Adhama vsa-

Cinmudra

* Thoracic breathing -Madhyama vsaCinmayamudra

* Clavicular breathing -

dhyavsadimudra

* Full yogic breathing -PravsaBrahmamudra

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Benefits

* VibhgyaPrymaopens up lower lobes of lungs.* Makes our breath slow deep and rhythmic.

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Anuloma Viloma Pryma :

* Slow and deep inhalation and

exhalation through both the nostrils.

* Let the breath stop automatically.

Benefits:

* Helpful in reducing stress and tensions* Improve memory and concentration power

* Improve quality of life

* Promote positive health

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Candrnuloma viloma Pryama

* Inhalation and exhalation through

the left nostril only.

Benefits:

* Cooling in nature* Beneficial for people with BP, IHD, anxiety

* Weight increase

* People with Kapha prakruti should avoid this

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Srynuloma viloma Pryama

* Inhalation and exhalation through

the right nostril only.

Benefits:

* Good for people with Kapha prakruti, asthma etc* Helpful for curing depression and over weight

* Helpful to overcome shyness and tamas (lethargy)

* Hyper active people (Rajasic) should avoid this

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Ujjyi Pryama

* Breathing through nose slowly with awareness

by making a sound in the throat region.

Benefits:

* Helps for pointed awareness

* Strengthens the muscles of epiglottis

* Helpful for tonsillitis, sore throat and asthma

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Ni uddi Pryama

* Inhale through left nostril, exhale

through right nostril.

* Inhale through right nostril, exhale

through left nostril.

Benefits:

* One universal practice without contra-indications* Promotes balance between Sympathetic and

Parasympathetic nervous system

* Reduction in anxiety and stress level

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Candrabheda Pryama

* Inhale through left nostril, exhale

through right nostril.

Benefits:

* Cooling in nature* Beneficial for people with BP, IHD, anxiety

* Weight increase

* People with Kapha prakruti should avoid this

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Sryabheda Pryama

* Inhale through right nostril, exhale

through left nostril.

Benefits:

* Good for people with Kapha prakruti, asthma etc

* Helpful for curing depression and over weight

* Helpful to overcome shyness and tamas (lethargy)

* Hyper active people (Rajasic) should avoid this

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Cooling Pryama practice

talPryama

* Inhale through the tongue, exhale

slowly through the nose.* Feel the jet of cool air

* An overall cooling effect is observed

* Expansion from pointed to linear awareness

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Cooling Pryama practice

tkrPryama

* Inhale through mouth, exhale

through nose.

* As the air moves through the tongue and mouth, it creates acooling effect on the inner surfaces of the mouth.

* Expansion from linear to surface awareness

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Cooling Pryama practice

Sadanta Pryama

* Inhale through the crevices of the

teeth, exhale through nose.

Benefits of all three cooling Pryamapractices

* Helpful in relaxing the muscles, smoothening the nervous system

* Allergies due to cold can be effectively overcome

* Spiritual growth by expansion of awareness

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Laya Pryama practice

BhrmarPryama* Inhale fully, while exhaling produce

the humming sound of a female bee. (Singgggg...)* Key is to produce resonance

* Sound frequency = Natural frequency of the body

Benefits:

* Helps to move from surface to 3D awareness

* Calms down the mind (Mano vega)

* Restlessness can be reduced

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Laya Pryama practice

BhrmaraPryama

* While Inhaling produce the high frequency

sound of a male bee.* Whole body should feel the resonance

produced by this sound.

Benefits:

* Laya or merger of the mind with vanishing of Tripui(Seer, seeing and the seen)* Soothes the nervous system and cultures the voice

* Extremely useful for all psychosomatic ailments

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Types of awareness

Pointed awareness Effort Ujjyi

Linear awareness tal

Surface awareness tkr,Sadanta

3D awareness Laya Pryama

Group awareness Ndnusandhna

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Relaxation

S i l e n c e

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Two schools of Pryama

Vasistha school

KubhakarahitaHatha school

Kubhakasahita

Hold

Hold

I : H : E : H

2 : 4 : 8 : 16 ratio

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Pryama with Mantras

GyatrPryama

InhaleOm bhurbhuva svaha

Hold

Tat savitur vareya

ExhaleBhargo deevasya dhmhi

HoldDhiyo yo napracodayat||

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Other types of Pryama

SvitrPryama Sama Pryama Vishama Pryama Ratio Pryama

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Pratyhra

Svmi Viveknanda Yoga Anusandhna

Samsthna

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Pratyhra + Prati + hra

Withdrawal of food

Withdrawal of food for sense organs

Or Moderation of food for sense organs

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Pratyhra

Eyes: Seeing

Ears: Hearing

Nose: Smelling Moderation

Tounge: Tasting

Skin: Touching