7 Reasons to Practice Pranayama

When did you practice Pranayama or breathing practice last time? Is that just before the last interview to stress out or during playing games? Breathing is a vital process which starts at the time of birth and stops when a person dies. It’s the most powerful force in the universe and in fact the only thing we actually need to survive in this beautiful world. Once your breathing stops you are gone! But, knowingly or unknowingly we pay very little attention to it. When we breathe, we bring life-sustaining oxygen into our body which helps to improve blood circulation to all parts of the body.

Pranayama is the practice of controlling the breath, which is the main source of our Prana, which we also called the vital life force. The word ‘Prana’ represents ‘vital energy’ which is responsible for the life or life force, while ‘ayama’ means ‘control’. Hence, Pranayama refers to ‘control of the life force’. The word ‘ayama’ also denotes ‘extension’ or ‘expansion’. So, Pranayama also refers to extension or expansion of prana. It’s obvious that one can only control the rhythm of pranic energy with Pranayama and attain a healthy body, mind and soul.

Breathing includes inhalation and exhalation, which is also called as Puraka and Rechaka. With each inhalation, we take in vital energy in the form of oxygen and with each exhalation, we remove toxic elements in the form of carbon dioxide from our body. Pranayama or breathing control also involves retention of breath, which we call as Kumbhaka, wherein air is retained internally or externally. Retention of air increases the level of prana or energy in the body, and also regulates the flow of pranic energy throughout the body.

When we practice yoga asanas, it’s more about how we breathe to stay in that posture for a long time. Have you observed that when you stop your breathing, you could hardly stay in that pose! Breathing practices have benefits at all levels for human beings. It helps to bring physical, psychological, mental and spiritual equilibrium in your body.

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Today, we will know 7 most powerful reasons to practice pranayama which can introduce you to the life-changing benefits with zero cost. You can do it anywhere just like sitting on your bed or on a chair and neither a yoga mat nor a yoga cloth is required to practice breathing!

  1. Improved mental health

Many of us are suffering from stress, anxiety and depression in our daily life. There are endless reasons starting from competitive work life to relationship. Stress is known to be the one of the main reason to a host of diseases and some of them are life-threatening. But, regular practice of Pranayama teaches your mind to focus and bring your concentration back to your breathing. It changes the way your monkey mind thinks and reacts to the external world, provides a relaxed and calmer mind. Pranayama reduces stress, provides freedom from negative mental emotions such as depression, anger, jealousy, greed, arrogance and much more. Regular practice of breathing controls the fluctuation of mind and prepares you for deeper meditation. It experiences inner peace, improves sleep, sharpens the memory and refines concentration.meditation.jpeg

  1. Improves blood circulation[amazon_link asins=’B01A34TCXS’ template=’ProductAd’ store=’rakesh4pradha-21′ marketplace=’IN’ link_id=’c8b30486-ac17-11e7-9ffb-03ea8a83839e’]

Breathing allows us to bring more fresh oxygen into our body and helps to improve circulation of oxygenated blood flow to all parts of the body. When the blood flows from lungs to heart, heart pumps the blood through the blood vessels and arteries of the body. Improved blood flow brings energy and prana (life) in your body parts and you feel energetic. Pranayama also helps to increase the oxygen supply to the brain and provides complete relaxation to the nervous system.

  1. Improved digestion

Each inhalation and exhalation causes the diaphragm to move up and down. When we breathe, we engage our diaphragm. The abdominal organs get stimulated with the breathing practice and move along with the diaphragm, causing them to slide against each other. In this way, pranayama helps to improve digestion and alleviates constipation disorders.

  1. Reduces rate of breathing

Regular practice of pranayama helps to master the process of breathing more slowly and more deeply. Reduced breathing rate has multiple benefits for the body like slowing down the heart rate, minimizing the wear and tear of the internal organs, improving blood circulation and lowering the blood pressure.DSC_0762.JPG

  1. Increases life

Philosophy of yoga says that the longevity of life depends on the breathing rate. Pranayama helps to slow down the ageing process by lowering your breathing rate. Pranayama helps to lessen the rate of breathing from 15-16 breathing to 5-6 breathing per minute. As you lower your breathing rate, you also increase your life.

  1. Increased lung capacity

Pranayama increases your lung capacity. This is very helpful for those suffering from respiratory illnesses such as asthma and emphysema to overcome the fear of shortness of breath. Breathing practice fills your lungs with fresh nutrients and enhances the overall functions.

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  1. Weight loss formula

Nowadays weight gain is one of the talks of the town. Weigh gain causes due to the fast paced lifestyle where little time is given to the eating habit and our body is suffering from stress. People invest their hard earned money in Gym to reduce weight. Pranayama helps to reduce stress, anxiety and encourages your mind to be attentive towards the considering which foods are best for your body and eating habits. Moreover, several pranayama techniques like Kapalbhati Pranayama help to reduce fat from your abdominal area, increases the metabolism, lower blood pressure and increases the function of thyroid gland.

Pranayama also helps to maintain the natural rhythm of all your body organs and allows them to function properly for major part of our lives. Know more about the different types of Pranayama and their benefits.

Pranayama is the best zero cost natural medicine with no side effect to keep you away from stress and fast-paced lifestyle diseases.

 

Shitkari Pranayama- Steps & Benefits

An effective breathing technique to calm the mind and cool the body. It is a reliever for stomach and lower abdomen problems.

 Shitkari – Cooling down | Pranayama – Breathing

As the name suggests, “Shitkari” means cooling down. A breathing practice which can cool down your body and gives a feeling of calm and coldness. The decrease of body temperature brings a positive impact on our nervous system and endocrine glands. This is a very good breathing practice to control your thirst and hunger. Though the procedure is different, both the Sheetali and Shitkari pranayama have same benefits. This is also called as “Hissing Breath” because while practicing this breathing exercise, we produce a hissing sound.

Benefits of Shitkari Pranayama

  • It calms the mind and acts as an effective stress buster.
  • Control high B.P. and purifies the blood.
  • Helps to cool down the body temperature and nervous system.
  • Helpful in fever, indigestion, and hyperacidity.
  • Useful in diseases like tongue, mouth or throat.
  • Prevents premature graying of hair and hair fall.
  • Cures Insomnia and helps to improve the quality of sleep.
  • Helps you in controlling thirst, hunger, and sleep.

Precautions

Practitioners suffering from lower blood pressure, asthma, cold, cough, and congestion should not practice. Avoid this breathing practice during the extremely cold days of winter. If you have any medical concerns, talk with your doctor before practicing yoga.

Steps to do a perfect Shitkari Pranayama

  • First sit comfortably in Lotus Pose or simple sitting pose.Screenshot_5 (1).png
  • Rest both your hands on your knees in chin mudra.
  • Close your eyes, relax your whole body, open your lips exposing the teeth.
  • Now, lightly press the tip of your tongue against your lower front teeth.
  • Inhale slowly through your tongue with a kind of hissing sound ‘Sssssssiii’.
  • After filling your lungs completely, close your mouth and exhale with both nostrils without any retention.
  • Now, relax and repeat this for 4-5 times.

 Tips

Shitkari pranayama is best practiced on an empty stomach. People with sensitive tooth should avoid this pranayama. Regular practice of this pranayama decreases the burning sensation which results from stomach acidity.

Enjoy this beautiful breathing technique and remove cold, cough from your body forever with regular practice.

If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

Bhramari Pranayama- Steps & Benefits

An excellent breathing technique to release frustration, anger, agitation and calm your mind.

Bhramari – Bee | Pranayama – Breathing

As the name suggests, this breathing technique reflects the humming sound of a bee which happens during the exhale. This is also called as Bee Breathing.

Benefits of Bhramari Pranayama

  • Effective to cure high blood pressure, hypertension, and problems related to nervous system.
  • Releases stress, frustration, anger, calms your mind and builds confidence.
  • Helpful to pregnant women for convenient childbirth and problems related to nervous system.
  • Improves your metabolism, increases oxygen intake and balances hormone secretion.
  • Helpful in curing migraines, heart problems, and Paralysis.

Precautions

If you have any medical concerns, talk with your doctor before practicing yoga. People having heart disease should not hold their breath for a long time. Practice this breathing exercise under the guidance of an expert yoga instructor. Maintain a gap of 4-5 hours between meals and practice. Don’t press your ear cartilage too hard.

Steps to do a perfect Bhramari Pranayama

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Now, open up your palms and close your ears with your thumbs.Bhraamri-Pranayama-baba-ramdev.jpg
  • Place your index fingers on the forehead just above your eyebrows. Rest your middle and ring fingers on your eyes.
  • Now, place your index fingers on the forehead and with the remaining fingers close your eyes.
  • Start inhaling through both the nostril deeply and slowly.
  • Keep your mouth close and exhale by making a humming sound of like a bee does. While making the humming sound chant ‘Om’.
  • Realize that you are removing all the toxins and impurity from your body.
  • Repeat this procedure for 3-5 times.

Tips

Bhramari Pranayama can be practiced anywhere, at work or home to de-stress yourself. It works to calm your nerves and soothes them around the brain and forehead. The humming sound vibrations while exhaling have a natural calming effect on your body. You should practice this pose on empty stomach.

Enjoy this beautiful breathing technique and keep stress, anxiety, and agitation away from yourself with regular practice.

If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

 

Sheetali Pranayama- Steps & Benefits

An effective breathing technique to calm the mind and cool the body. It is a reliever for stomach and lower abdomen problems.

Sheetali – Cooling | Pranayama – Breathing

As the name suggests, “Sheetali” means cooling down. A breathing practice which can cool down our body and gives a feeling of calm and coldness. The decrease of body temperature brings a positive impact on our nervous system and endocrine glands. This is a very good breathing practice to control your thirst and hunger.

Benefits of Sheetali Pranayama

  • It calms the mind and acts as an effective stress buster.
  • Control high B.P. and purifies the blood.
  • Helps to cool down the body temperature and nervous system.
  • Helpful in fever, indigestion, and hyperacidity.
  • Useful in diseases like tongue, mouth or throat.
  • Prevents premature graying of hair and hair fall.
  • Cures Insomnia and helps to improve the quality of sleep.

Precautions

Practitioners suffering from lower blood pressure, asthma, cold, cough, and congestion should not practice. Avoid this breathing practice during the extremely cold days of winter. If you have any medical concerns, talk with your doctor before practicing yoga.

Steps to do perfect Sheetali Pranayama33992315410_3b59d65953_b.jpg

  • First sit comfortably in Padmasana or simply sitting pose.
  • Rest both your hands on knees in chin mudra.
  • Now bring your tongue out and fold both sides of the tongue like a tube or a straw.
  • Take a long, deep inhalation through the tube made a shape in the tongue.
  • After Inhalation, close your mouth and exhale with both nostrils.
  • Now, relax and repeat this for 4-5 times.

Tips

Sheetali pranayama is best practiced on an empty stomach. Stick your tongue out and roll the lateral edges upward so that your tongue forms like a tube. Now, you can inhale through that curled tongue, as if you are breathing through a straw. If you are not being able to form a tube, then do not force yourself. It depends from person to person. After continuous practice, you can include retention variation with bandhas or lock.

Enjoy this beautiful breathing technique and keep yourself calm, cool and focussed.

If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

 

How to do Bahya Pranayama and its Benefits

A powerful breathing technique for stomach organs and helps to bring the Kundalini power upward. Bahya Pranayama is the right breathing technique to cure digestion problems.

Bahya – Outside (External) | Pranayama – Breathing

As the name suggests, this technique reflects keeping your breath outside during the practice. This exercise should be done after Kapalbhati Pranayama. The other name of this pranayama is called outside breathing or external breathing. In Sanskrit – बाह्य प्राणायाम.

Benefits of Bahya Pranayama

  • Helpful to cure acidity, constipation, gastric problem and thus improves digestion
  • Therapeutic for Hernia and effective in diabetes
  • Reproductive organs, urine, and sperm-related problems get cured with the regular practice
  • Releases stress, tension and calm your mind

Precautions

Practitioners suffering from a Heart problem, Cervical Colitis, and Blood pressure should not practice this breathing exercise. Women should not practice this during the period. This breathing exercise should be done on empty stomach having a gap of 4-5 hours between practice and your meal. If you have any medical concerns, talk with your doctor before practising yoga.

Steps to do perfect Bahya Pranayama

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Take a deep breath and exhale completely to clear air from lungs.

    Bahya Pranayama_Rakesh Yoga
    How to do Bahya Pranayama
  • Now, hold your breath and touch your chin to the chest (Jalandhar Bandha/Throat lock).
  • Pull your stomach in and up under the rib cage such that your stomach and back seem to touch each other from the inside (Uddiyana Bandha). Please see the pose shown.
  • Then lift the muscle from groin area (Mulabandha/Root lock). Now, hold all these bandhas for as long as you feel comfortable and then release all locks with deep inhale.
  • Relax and Repeat the procedure for 3-4 times.

Tips

When you keep your breath out, the vital energy generated by Kapalbhati in ‘Mooladhar Chakra’ evolves into higher forms. Practising with the above tri-bandha is extremely beneficial for Kundalini Power awakening.

Enjoy this beautiful breathing technique and remove all stomach related disorders forever with regular practice.

If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

Bahya Pranayama- Steps & Benefits

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A powerful breathing technique for stomach organs and helps to bring the Kundalini power upward.

Bahya – Outside (External) | Pranayama – Breathing

As the name suggests, this technique reflects keeping your breath outside during the practice. This exercise should be done after Kapalbhati Pranayama. The other name of this pranayama is called outside breathing or external breathing.

Benefits of Bahya Pranayama

  • Helpful to cure acidity, constipation, gastric problem, hernia and effective in diabetes problem
  • Reproductive organs, urine, and sperm related problems get cured with the regular practice

Precautions

Practitioners suffering from a Heart problem, Cervical Colitis, and Blood pressure should not practice this breathing exercise. Women should not practice this during the period. This breathing exercise should be done on empty stomach having gap of 4-5 hours between practice and your meal. If you have any medical concerns, talk with your doctor before practicing yoga.

Steps to do perfect Bahya Pranayama

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Take a deep breath and exhale completely to clear air from lungs.DSC_0774.JPG
  • Now, hold your breath and touch your chin to the chest (Jalandhar Bandha/Throat lock).
  • Pull your stomach in and up under the rib cage such that your stomach and back seem to touch each other from the inside (Uddiyana Bandha). Please see the pose shown.
  • Then lift the muscle from groin area (Mulabandha/Root lock). Now, hold all these bandhas for as long as you feel comfortable and then release all locks with deep inhale.
  • Relax and Repeat the procedure for 3-4 times.

Tips

When you keep your breath out, the vital energy generated by Kapalbhati in ‘Mooladhar Chakra’ evolves into higher forms. Practicing with the above tri-bandha is extremely beneficial for Kundalini Power awakening.

yingcht_2017-08-04T12-40_bffaa8_1500x200_yogamats._V519627900_ (1)

Enjoy this beautiful breathing technique and remove all stomach related disorders forever with regular practice.

If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

Bhastrika Pranayama- Steps & Benefits

A powerful breathing technique which is most useful to generate heat in the body and most beneficial for people suffering from cold and Kapha(water dominated). This exercise is done through the chest and engages the lungs. Here, we forced both inhalation and exhalation whereas in Kapalbhati Pranayama only exhalation is forced. Bhastrika Pranayama is pronounced as bha-STRI-kaah prah-nah-YAH-mah. The ancient yogis called this breathing exercise as “the yoga breath of fire”. It helps to balance the three doshas in your body i.e. Vata, Pitta and Kapha.

Bhastrika – Bellow | Pranayama – Breathing

As the name suggests, this breathing technique reflects breathing like a bellow. The other name of this pranayama is called bellow breathing.

Benefits of Bhastrika Pranayama

  • It improves our blood circulation, immune system and keep us away for heart-related diseases
  • Calms mind, relieves stress and provide relaxation to body and mind
  • Improves your concentration and helps to stronger the lungs
  • Relieves depression, anxiety, stress, and hypertension. Cures arthritis and obesity
  • Helps in allergies, asthma, respiratory diseases, tonsil, thyroid and helpful for cold

Precautions

Practitioners suffering from lung diseases, high blood pressure and heart problems should perform this practice slowly. If you have any medical concerns, talk with your doctor before practicing yoga.

Steps to do perfect Bhastrika Pranayama

  • Sit comfortably in the Padmasana or Sukhasana pose with eyes closed.kapalbhatipranayama_635729970871636411.jpg
  • Take few deep breaths through both nostrils and fill the lungs with air and then exhale. You can hear a hissing sound while exhaling.
  • Inhale deeply and exhale completely. Exhale is an excellent way to remove all the toxins you have accumulated from your body and inhalation helps to get fresh oxygen.
  • Now, relax and repeat this procedure for 3-5 times.

Tips

This is an excellent breathing practice since we get the maximum amount of oxygen due to full inhalation and exhalation process during the practice. This can be done in a slow, medium or fast way as per your convenience. This should always be done towards the start of the practice or pranayama. It is beneficial when done during colder months since it generates heat in your body and helps to remove Kapha.

Enjoy this beautiful breathing technique and remove cold, cough from your body forever with regular practice.

If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

 

Anulom Vilom Pranayama- Steps & Benefits

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Anulom Vilom (Alternate Nostril Breathing) is one of the most effective pranayamas to purify your body and mind. It cures the tri-dosas or impurities i.e. Vata, Pitta, and Kapha and is very useful in releasing stress and anxiety. In developing yoga practice, learning breath control exercises play an important role. According to Patanjali Yoga Sutras, pranayama is one of the classical eight limbs of Yoga. It helps to cleanse, balance, purify your life force or prana and helps you to stay healthy in mind, body, and spirit. This breathing practice is also called Nadi Shodhan pranayama as this clears your blocked energy channels.

In this breathing practice, inhalation (Puraka), retention (Kumbhaka) and exhalation (Rechaka) are used. This can be practiced with or without Kumbhaka. Beginners should practice without Kumbhaka and with regular practice, they should bring that into their practice.

In Anulom Vilom pranayama, breathing can be done only through one nostril which is alternated, the other nostril is closed using the fingers. The thumb finger is used to close the right nostril and the ring finger is used to close the left nostril.

Benefits of Anulom Vilom Pranayama

  • It removes toxins from your body and improves blood circulation
  • Helps to keep diabetes under control and improves function of lungs
  • Relieves stress, depression and calms your mind
  • Helps to cure a headache, migraine, neurological problems, heart blockage and gastric problems
  • It balances the two main energy channels i.e. Ida and Pingala. Then it awakens the central channel called Sushumna Nadi
  • This breathing practice helps to clean the pranic channels and makes sure prana flow freely in the entire body
  • An effective breathing exercise for weight loss

Precautions

This pranayama should be done on an empty stomach, preferably in the early morning after bath. You can also practice this in the evening with a gap of 4-5 hours after the meal. Do not overdo the practice and increase the duration of inhalation and exhalation beyond your limit. Those suffering from heart disease or blood pressure should avoid retention of breath during the process. Women should avoid this during pregnancy and periods. If you have any medical concerns, talk with your doctor before practicing yoga.

Steps to do perfect Anulom Vilom Pranayama

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spine straight.
  • Keep your left hand in Chin Mudra and rest on your right knee.DSC_0764.JPG
  • Close your right nostril with your right thumb in Vishnu mudra. Inhale slowly through your left nostril, inhale as much oxygen as you can so that your lungs get full of air.
  • Remove your thumb from right nostril and exhale from the right while closing your left nostril.
  • Now, inhale through your right nostril and close your right nostril and exhale from left nostril.
  • Repeat this procedure as long as you feel comfortable. Remember it’s your body and you must not force it. Relax and repeat it for 3-4 times.

Inhalation, Retention, and Exhalation

Beginners can start this exercise with the ratio of 1:1 for inhalation and exhalation. That means, if you inhale for 4 seconds through one nostril, then the exhalation from the other nostril is also 4 seconds. With slow and steady progress, the ratio can be changed to 1:2, which means if inhalation is 4 seconds, then exhalation is 8 seconds.yingcht_2017-08-04T12-40_bffaa8_1500x200_yogamats._V519627900_ (1)

After regular practice when you include Kumbhaka or retention of breath into your practice, the ratio will become 1:1:1. For example, 4 seconds of inhalation, 4 seconds of retention and 4 seconds of exhalation. With the same progress as above, the ratio can be increased to 1:2:2, 1:4:2. Please note that advanced practitioner should only practice 1:4:2.

Enjoy this beautiful breathing technique and purify your mind and body. If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

Kapalbhati Pranayama- Steps & Benefits

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A powerful and popular breathing technique which is most useful to lose weight, bring your entire body to perfect balance and improves overall well-being. In developing yoga practice, learning breath control exercises play an important role. According to Patanjali Yoga Sutras, pranayama is one of the classical eight limbs of Yoga. It helps to cleanse, balance, purify your life force (prana) and help you stay healthy in mind, body, and spirit. Kapalabhati Pranayama is pronounced as Kah-Pah-luh-BAH-tee prah-nah-YAH-mah.

Kapal – Forehead(Skull) | Bhati – Shining | Pranayama – Breathing

As the name suggests, this breathing technique reflects filling your skull with the brightness of enlightenment.

Benefits of Kapalbhati Pranayama

  • It improves the function of the lungs, kidney, and other respiratory systems.
  • Effective in reducing weight by increasing the metabolism rate
  • Improves the function of the reproductive system. Cures erectile dysfunction naturally
  • It removes toxins from the body and helps to clean the internal system thoroughly
  • Useful in curing respiratory diseases as asthma, allergies, and sinus
  • Stimulates abdominal organs and helps to cure constipation, acidity, sinus, and diabetes
  • Improves blood circulation and oxygen supply to the body

Precautions

Practitioners suffering from high blood pressure, heart problems or a hernia should avoid or perform this practice slowly. Women should avoid this practice during pregnancy and period. If you have any medical concerns, talk with your doctor before practicing yoga.

Steps to do perfect Kapalbhati Pranayama

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Now take a deep inhale through both of your nostrils until your lungs get full of air.
  • Now exhale through both of your nostrils forcefully so that your stomach will go deep inside. As you exhale you will feel some pressure in your stomach.
  • During the process of exhaling, you will feel a hissing sound, at this moment try to think that all toxins and disorders from your body are coming out of your nose.
  • You may keep one of your hand on the stomach to feel the abdominal muscles contract. Pull the navel in.
  • Begin slowly, looking for 60-70 contractions per minute. Slowly and steadily increase the pace, aiming for 90 to 100 contractions per minute. Don’t force your body, do it comfortably and stop if you feel faint or dizzy.
  • After this process, inhale deeply through the nostrils and then exhale slowly through your mouth.
  • Relax and then repeat the above process for 3 to 4 repetitions.

Tips

Keep your focus on your low belly and exhalations throughout the practice. Do not contract your abdomen while you inhale, the only movement should happen in your lower belly. When practiced correctly and regularly, this pranayama will cleanse, energize, and revitalize your mind, body, and spirit.yingcht_2017-08-04T12-40_bffaa8_1500x200_yogamats._V519627900_ (1)

Enjoy this beautiful breathing technique and bring physical, mental and spiritual equilibrium in your life.

If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

 

Pranayama and its Benefits!

Pranayama & its Benefits!.png

The practice of using the breath to calm down the monkey mind and to be mindful of breathing is called Pranayama which is comprised of two roots from Sanskrit words- Prana and ayama. Prana means vital energy or life force which we called ‘Breath’ and ayama means expansion or ‘extension’. Pranayama means the extension or expansion of prana.

The pranayama is a method whereby the life force can be activated and regulated to go beyond one’s normal boundaries or limitations and attain a higher state of vibratory energy and awareness. Pranayama utilises breathing to influence the flow of prana in the nadis or energy channels of the pranamaya kosha or energy body. If you practice it regularly then it helps to cure anxiety, stress, depression, stomach disorders, heart problems and other diseases. 1500x300-v2._CB519728005_

You just need 25-30 minutes to complete the below 5 pranayamas which are very helpful and highly recommended. But before that let us know some basic requirements for a pranayama practitioner.

  • The best time to practice pranayama is early morning when the body is fresh and mind is free from regular distractions. If not possible, another good time is just after sunset.
  • Take a bath or shower before starting the practice or at least wash your hands, face, and feet. Do not take a bath for at least half an hour after the practice to allow the body temperature to normalise.
  • Loose, comfortable clothing should be worn during the practice. The body may be covered with a blanket or sheet when it is cold or to keep insects away.TPR_Bunk_1500x300._CB519464788_
  • Practice before eating in the morning or wait for at least three to four hours after meals before starting the pranayama.
  • Practice in a quiet, clean and pleasant room, which is well ventilated. Avoid practising in direct sunlight as the body will become overheated, except at dawn when the soft rays of the early morning sun are beneficial.
  • Try to practice regularly at the same time and place each day as regularity in practices increases strength and willpower and helps to improve the pranic force.

Let’s start the practice sequentially.

  1. Bhastrika Pranayama (Bellows Breath)

This is an excellent breathing practice since we get the maximum amount of oxygen due to full inhalation and exhalation process during the practice. This can be done in a slow, medium or fast way as per our convenience.

Note: Practitioners suffering from lung diseases, high blood pressure and heart problems should perform this practice slowly.

Procedure:

  • Sit comfortably on your mat. Take few deep breaths through both nostrils and fill the lungs with air and then exhale. You can hear a hissing sound while exhaling.
  • Inhale deeply and exhale completely. Exhale is an excellent way to remove toxins from your body.
  • Repeat this procedure for 3-5 times.

 Benefits:

  • It improves our blood circulation and keep us away for heart-related diseases.
  • Calms mind, relieves stress and provide relaxation to body and mind.
  • Improves your concentration and helps to stronger the lungs.
  • Relieve in stress, depression and hypertension. It also cures obesity and arthritis.
  1. Kapalbhati Pranayama (Skull Shining Breathing)

It has a cleansing effect on the lungs, balances and strengthens the nervous system and tones the digestive organs. Moreover, it removes sleepiness and energises the mind for mental work.  An excellent way to lose body weight if you practice this regularly.

Note: Practitioners suffering from high blood pressure and heart problems should perform this practice slowly. Women should avoid this practice during pregnancy and period.

Procedure:

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Now take a deep inhale through both of your nostrils until your lungs get full of air.
  • Now exhale through both of your nostrils forcefully so that your stomach will go deep inside. As you exhale you will feel some pressure in your stomach.
  • During the process of exhaling, you will feel a hissing sound. At this moment think that all the toxins and impurity from your body are coming out.
  • Repeat this procedure for 5 minutes.

Benefits:

  • It improves the function of the lungs, kidney, and other respiratory systems.
  • Improves the function of the reproductive organs and cures erectile dysfunction naturally.
  • It removes toxins from the body and helps to clean the internal system thoroughly.
  • Useful in curing respiratory diseases as asthma, allergies, and sinus.
  • Helps to cure sinus, constipation, acidity and diabetes.
  1. Anulom-Vilom Pranayama (Alternate Nostril Breathing)

It helps to cure diabetes and blood pressure, improves concentration, patience and relieves anxiety. The oxygen supply throughout the body can be greatly enhanced.Pranayama-Makes-You-Younger.jpg

Procedure:

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Keep your left hand in Chin Mudra and rest on your right knee.
  • Close your right nostril with your right thumb in Vishnu mudra. Inhale slowly through your left nostril, inhale as much oxygen as you can so that your lungs get full of air.
  • Remove your thumb from right nostril and exhale from the right while closing your left nostril.
  • Now, inhale through your right nostril and close your right nostril and exhale from left nostril.
  • Repeat this procedure as long as you feel comfortable. Remember it’s your body and you must not force it.

Benefits:

  • It improves blood circulation and relaxes your body and mind.
  • Helps to keep diabetes under control and function of lungs can be improved.
  • Helps to cure a headache, migraine and gastric problems.
  1. Bahya Pranayama (Outside Breathing)

In this pranayama, we keep the breath outside during the practice.  It helps to cure problems related to reproductive organs.Bahya-Pranayama.jpg

Note: Practitioners suffering from a heart problem and blood pressure should not practice. Women should not practice during the period.

Procedures:

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Take a deep breath and exhale completely.
  • Hold your breath and touch your chin to the chest (Jalandhar Bandha). Pull your stomach in and up under the rib cage such that the stomach and back seem to touch each other from the inside (Uddiyana Bandha). Then lift the muscle from groyne area (Mulabandha).
  • Hold all these bandhas for few seconds and then inhale deeply to release all locks.
  • Repeat this procedure for 3-5 times.

Benefits:

  • Helpful to cure acidity, constipation and gastric problem and beneficial in diabetes
  • Reproductive organs, urine, and sperm related problems get cured
  1. Bhrahmari Pranayama (Bee Breathing)

This breathing practice helps in releasing stress, frustration, and anger. It is the best breathing exercise in calming your mind. In this type of pranayama, we make a humming sound while exhaling. It matches the typical humming sound of bees.Bhraamri-Pranayama-baba-ramdev.jpg

Procedures:

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Place your index fingers on the forehead and with the remaining fingers close your eyes.
  • Start inhaling through both the nostril deeply and slowly.
  • Keep your mouth close and exhale by making a humming sound of like bee does. While making the humming sound chant ‘Om’.
  • Realise that you are removing all the toxins and impurity from your body.

Benefits:

  • Effective to cure high blood pressure and hypertension
  • Helpful for pregnant women during childbirth.
  • Helpful in problems related to nervous system.1500x150_Books-Content-Grid-Stripe

Pranayama is the best medicine to keep you away from stress and many lifestyle diseases.