Design of Pryma

3PR method
Prayer, Preparation, Practice and Relaxation

Terminologies

Right (Srya) (Pigal)

Left (Candra) (I)

Terminologies
Inhale Praka Anuloma Hold Kubhaka Exhale Recaka Viloma

Inhale & Hold Spontaneous Exhale & Hold Atarkubhaka Sahajakubhaka Bahyakubhaka or Kevalakubhaka

Prayer
Prasyeda vae sarva| tridivet yat pratiitam| Mte'va putrn rakasva| rca prajsca videhina 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.

Preparation
Kaplabhti:
* Forceful exhalation, passive inhalation * 1 time, 120 rounds/min (rpm)

Slow < 5 rpm Pryma

Normal 15 to 20 rpm Normal breathing

Fast > 25 rpm Kriya

Benefits
* Kaplabhti is a cleansing technique and a kriya practice. * Mind goes to cessation, observe this state as long as possible. * It silences the mind. * People having high blood pressure or any heart disease should avoid this practice. Its a preparatory practice for Pryma.

 Vibhgya Pryma Sectional breathing:

* Abdominal breathing Adhama vsa- Cinmudra Madhyama vsa Cinmayamudra

* Thoracic breathing -

* Clavicular breathing * Full yogic breathing -

dhya vsa dimudra

Pra vsa Brahmamudra

Benefits

* Vibhgya Pryma opens up lower lobes of lungs. * Makes our breath slow deep and rhythmic.

 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

 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

 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

 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

 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

 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

 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

Cooling Pryama practice

tal Pryama
* 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

Cooling Pryama practice

tkr Pryama
* Inhale through mouth, exhale through nose.

* As the air moves through the tongue and mouth, it creates a cooling effect on the inner surfaces of the mouth. * Expansion from linear to surface awareness

Cooling Pryama practice

Sadanta Pryama
* Inhale through the crevices of the teeth, exhale through nose.

Benefits of all three cooling Pryama practices * Helpful in relaxing the muscles, smoothening the nervous system * Allergies due to cold can be effectively overcome * Spiritual growth by expansion of awareness

Laya Pryama practice

Bhrmar Pryama
* 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

Laya Pryama practice

Bhrmara Pryama
* 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

Resonance Pryama practice

Ndnusandhna
* - A-kr chanting * - U-kr chanting * - Ma-kr chanting * -- A-U-Ma chanting

Benefits: * Helps for creating resonance * Generates a soothing effect * Mind will become relaxed and calm

Types of awareness
Pointed awareness
Linear awareness Surface awareness 3D awareness Group awareness

Effort

Ujjyi
tal tkr,Sadanta Laya Pryama Ndnusandhna

Relaxation

Silence

Two schools of Pryama

Vasistha school Kubhaka rahita Hatha school Kubhaka sahita

Hold

Hold

I: H:E :H 2 : 4 : 8 : 16 ratio

Pryama with Mantras

Gyatr Pryama
Om bhurbhuva svaha Tat savitur vareya Bhargo deevasya dhmhi Dhiyo yo na pracodayat|| Inhale

Hold

Exhale

Hold

Other types of Pryama

Svitr Pryama Sama Pryama Vishama Pryama Ratio Pryama

 Pratyhra
Svmi Viveknanda Yoga Anusandhna Samsthna

 Pratyhra
+ Prati + hra

Withdrawal of food

Withdrawal of food for sense organs

Or Moderation of food for sense organs

 Pratyhra
Eyes: Ears: Nose: Tounge: Skin: Seeing Hearing Smelling Tasting Touching

Moderation