Swara Yoga ... (The Science of Breath) THE MEANING MEA NING OF O F SWARA SWARA YOGA The act of reathing i! ca""e# $Swara%. The Sanskrit word Swara means the sound of one's own breath. Yoga means union. Therefore, Swarayoga is the union of different vibrations of breath that alter our psycho-physiological activity. activity.
It is a systematic practice of the observation of the breath flow through the nostrils in relation to the time of day, the position of the moon, moon, sun, planets, planets, seasons and the play of five basic elements earth, water, fire, air and space with the physical, mental and emotional conditions of the practicing individual. Swara breathing is a process, which can be manipulated and controlled whenever you want to. It helps us to understand how to maimi!e our potential, control moods, heal ailments and be attuned to the cosmic rhythm.
TY&ES OF SWARA
There are three main Swaras. These are known as "hander Swar #Ida $addi%, Surya Swar #&ingala $addi%, Shoonya Swar #Sushumna $addi%. These three $addis operate alternately for certain duration of time because the flow of breath changes every hour or every hour and twenty minutes. minutes. If either swara predominates predominates for too long it is a sign of warning that one of the branches of the autonomic nervous system is being over stressed and only one of the brain hemispheres is being fully utili!ed. The co-ordination of these three $addis gives health, strength, mental peace and long life - and clear the way for the spiritual growth. nce this understanding takes place, the breathing pattern can be altered at will to make the life harmonious and balanced. (et us have some basic understanding of three Swaras or $adies through Swarayoga. 'HANER SWAR OR IA NAI
The left nostril is called "hander Swar ) is connected to the Ida network of $addis. The word $addi literally means 'flow' or 'current*. These $addis are creative energy channels of
conscious energy. Ida $addi is ruled by the +oon ) is associated with mental activities, parasympathetic nervous system and relaation. Ida $addi, which is the feminine, is associated with the right hemisphere of the brain and controls the left side of the body. hen Ida is flowing, the breath will be more in the left nostril. It indicates that the mental energy is dominant. The mind is passive, cool, introverted and any kind of mental work can be undertaken. It is like nectar and gives strength and nourishment to the soul and the body. SRYA SWARA OR &INGA*A NAI
The right nostril is called Surya Swar and is connected to the &ingala network of $addis. &ingala $addi is ruled by the Sun ) is associated with &ranic activities #physical activities%, sympathetic nervous system and stress. &ingala $addi, which is the masculine, is associated with the left hemisphere of the brain and controls the right side of the body. hen &ingala is flowing, the breath will be more in the right nostril. It indicates that the vital energy is dominant. The mind is active, etroverted, ) any kind of physical work can be undertaken. It is responsible for the growth of the body. SHOONYA SWARA OR SSHMNA NAI
hen Ida and &ingala $addis flow together then the main channel The Third Swara or Shoonya Swara is stimulated. It is called Sushumna $addi. It is located at the base of the spine ) it travels directly up through the spinal cord. Sushumna unites both Ida ) &ingala at the eyebrow centre in the region of medulla oblongata. hen both nostrils flow together, both hemispheres operate in unison. The physical organs ) mental organs function simultaneously ) it indicates that the mind is blissful, calm, pure, balanced ) the spiritual energy is in power ) time is good for concentration, meditation, and worship. In subtle body terms the Sushumna $addi is the path to enlightenment. &RIN'I&*E OF F*OW OF THE SWARA The first days from the new moon to the full moon is called bright fortnight. n the /th tithi #date% the moon is full, this is called &oornima. The net days between the full moon to the new moon is called darker fortnight. n the /th tithi #date% there is no moon ) this is called 0mavasya.
In Swara cycle, during bright fortnight #&oornima% "handra $addi #Ida% becomes active at sunrise on days , 1, 2, 3, 4, 5, 2, , /. Throughout the day Ida ) &ingala function alternately in 67-57 minutes cycles. 0t sunset, Surya $addi begins to function on the same days. n days, , /, 6,7,,1 the Surya $addi flows at sunrise and "hadnra $addi at sunset. 8uring darker fortnight #0mavasya% Surya $addi #&ingala% becomes active at sunrise on days 6, 3, 4, 11, 12, 1, 14, 15, 27. Throughout the day &ingala ) Ida, function alternately in 67-57 minutes cycles. 0t sunset, "handra $adi begins to function on the same days. n days, 5, 17, 1, 1/, 16, 13 the "handra $addi flows at sunrise and Surya $addi at sunset. It goes on up to full moon. SEE TAB*E 8ays 9right fortnight Sunrise Swara Sunset Swara
, 1, 2, 3, 4, 5, 2, , / Shukla&aksh &oornima Ida #left swara% &ingala#right swara% , /,6,7,,1 &ingala#right swara% Ida #left swara% 8ays 8ark fortnight Sunrise Swara Sunset Swara 6, 3, 4, 11, 12, 1, 14, 15, 27 :rishna &aksh 0mavasya &ingala#right swara% Ida #left swara% 5, 17, 1,1/,16,13 Ida #left swara% &ingala#right swara% HOW TO 'HE'+ THE SWARA
e breathe continuously 1 hours a day either consciously or unconsciously. If you observe the breath consciously, you will notice that at any given time, we only breathe through one nostril and only sometimes we breathe through both the nostrils. You can check this for yourself right now by ehaling into the palm of the right hand and you will feel a stronger current flow from the open nostril. If you are still unsure, then close one nostril and breathe out through the other. Then do the same with the other nostril. You will feel the difference between the flows of these two ehalations. The deeper sound indicates the open nostril, the higher pitch indicates the close nostril. The dominant nostril changes on its own accord every hour or every hour and twenty minutes. Sometimes both nostrils flow e;ually, and then you can*t differentiate whether the right or left is predominating. This is the flow of the Third Swara #Sushmana $addi%. RES*TS ON &HYSI'A*, EMOTIONA* - MENTA* STATE
If Ida $addi is flowing and there is physical work to be done, it is possible to redirect the flow of the breath to &ingala $addi to obtain the necessary energy. n the other hand, if study or mental work is re;uired, one can redirect the flow of the breath to Ida $addi to obtain the necessary energy. To cure the common cold, sinusitis, asthma, indigestion, block the left nostril ) breathe through the right nostril 1 times. 0lso sleeping on the left side gives relief as it activates the right nostril. To cure acidity, hypertension, headache, stress, diabetes and fever, block the right nostril ) breathe through the left nostril 1 times. 0lso sleeping on the right side gives relief as it activates the left nostril.
REASTING THE SWARAS
In everyday life, one of these $addis is always dominant. hen there is a disturbance in the natural cycle, and the proper nostril does not open, body chemistry becomes disturbed thus affecting physical, emotional ) mental state. "hanging the breath affects the prevention of disease. The simple act of changing the breath from one nostril to the other reverses brain hemisphere dominance ) altering chemical reactions taking place throughout the organism. This has an impact on personality, behaviour and health issues. •
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SwaraYoga advises changing of the active nostril at the first sign of any physical, emotional or mental disturbance.
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(ie down on the same side of the active nostril.
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"old water or hot water bath helps to change the dominant nostril.
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In order to maintain balance and harmony of body, mind, and prana, the practice $addi Shodhana &ranayama #alternate-nostril breath% is considered very helpful. It helps in balancing the flow of the breath and re-establishes the natural nasal cycle. It also brings regularity in the inner body system and develops complete control over all pranic and mental activities.
NAI SHOHANA &RANAYAMA
Sit in a comfortable position steadily. :eep the palm of the right hand facing the face. 9end the first two fingers net to the thumb inside. $ow put the right thumb on the right nostril and last two fingers of the same hand should be used to press the left nostril. =emember, for the practice of this &ranayama always start ) finish the breathing from the left nostril. TE'HNIE
. 9reathe in through the left nostril. "lose the left nostril with the ring ) little fingers and breathe out through the right nostril. 1. 9reathe in through the right nostril. "lose the right nostril with the thumb ) breathe out through the left nostril. 2. This completes one round of $adi Shodhana.
