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3PR method
Prayer, Preparation, Practice and Relaxation
Terminologies
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)
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.
* Thoracic breathing -
Benefits
* Vibhgya Pryma opens up lower lobes of lungs. * Makes our breath slow deep and rhythmic.
Benefits: * Cooling in nature * Beneficial for people with BP, IHD, anxiety * Weight increase * People with Kapha prakruti should avoid this
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
* 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
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
Benefits: * Helps to move from surface to 3D awareness * Calms down the mind (Mano vega) * Restlessness can be reduced
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
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
Hold
Hold
I: H:E :H 2 : 4 : 8 : 16 ratio
Hold
Exhale
Hold
Pratyhra
Svmi Viveknanda Yoga Anusandhna Samsthna
Pratyhra
+ Prati + hra
Withdrawal of food
Pratyhra
Eyes: Ears: Nose: Tounge: Skin: Seeing Hearing Smelling Tasting Touching
Moderation