How do Pranayama Yoga correctly?
“Being busy” is the disease of the 21st century! “Busy as a bee” is what we all are these days, and sometimes they are even busier! Why should not it be? We have much to do in the short period of 24 hours. We have to work, socialize and then socialize virtually ..
In this process, our body and health in the background and forget to eat, exercise or rest! More often than not, we started skipping meals, our drops of fluid intake, so does our exercise duration and start getting used to irregular breathing patterns.
We have heard different versions of this anecdote many-a-times: We spend our whole life to make money and then spent rest of our life go by what we have won in hospital bills. But what can we do to break free from this vicious circle? We can start with the practice of pranayama, an important part of yoga, which focuses on breathing. This is due to the way we breathe is the best indicator of our health and can even our welfare ratio by changing our breathing patterns.
What is pranayama?
Pranayama is an ancient Indian practice that has been explained in detail in the Vedic literature, the oldest scriptures of Hinduism. Prana in Sanskrit refers to the life force that keeps us alive, quite similar to the Chinese Qi (chi). Prana flows in every mortal being until it is alive, and in order to nourish and rejuvenate we have to adopt some healthy routines. Ayama is a Sanskrit word that means extending. Hence the word pranayama is a compound of two root words in Sanskrit, and means lengthening the life force. Prana breathing is also equated by many. Pranayama is therefore also referred to as the lengthening of breathing.
What are the different types of pranayama? Pranayama employs many types of breathing techniques , each of which is equally important and have many benefits to offer.
Some ways to do Pranayama exercises are:
Kapal Bhati Pranayama: Kapal Bhati is also an important part of “Shatkarma” , a form of yoga body cleansing. This pranayama is a fusion of inspirations and expirations brief and powerful. Kapal Bhati literally translates ‘skull that illuminates ‘. It heals all matter beneath the skull and clean the sinuses.
Here is how to do this pranayama
- sit back on your heels, with your spine straight and abdomen, and relax.
- Put your hands on your knees or lower abdomen. If you put your hands on the abdomen, it becomes easier to feel the way you breathe.
- Now inhale deeply through both nostrils and at the same time contact your abdomen.
- Drop the abdomen contracted to exhale and breathe out with a burst.
- Focus more on the exhale and hold the contraction release.
- repeat it and try to increase the number of breaths per minute.
- Do not force breathe.
- Keep 120 repetitions per minute and do not increase the speed beyond their potential.
- People suffering from heart disease, lung disease and hypertension should not do this pranayama.
1. Anulom vilom pranayama
- Also known as “alternate nostril for breathe ‘. the yogi inhales with either both or one of the nostrils simultaneously, but exhales alternatively-once with the left and then the right nostril. This pranayama yoga extremely beneficial for diabetics, patients suffering from high cholesterol and heart diseases.Sit in a comfortable position, close your eyes and relax.
- with the right thumb close the right nostril and breathe through the left.
- hold your breath for as long as possible.
- Now using the middle and ring finger of the left hand, close the left nostril and let the most appropriate free.
- right Exhale. Repeat them several times.
- Reduce the relationship breathing if you feel dizzy or uncomfortable.
- not be forced to breathe.
- Start slowly. Gradually increase the pace at a moderate level.
- who recently underwent brain or heart abdominal surgeries should avoid this.
2. Ujjayi pranayama
- Close your eyes and sit upright. Inhale through your nose and exhale through the mouth. Keep breathing slowly and gradually and gently produce a sound “haa” when exhaling as if his mirror fogging on a winter morning.
- Try to feel comfortable with this form of exhalation, also try to keep a similar opening in his throat.
Now, concentrate on breathing through the nose, while an open throat position is maintained. Directing air passing over the vocal cords, and continue to produce the same sound of the throat (and not the nose).
- feel the vibrations away from you and try to expand your lungs completely. Start with practice five minutes and gradually increase up to 10-15 minutes.
- Do not force breathe.
- People with low blood pressure should avoid this pranayama.
- switches back to normal breathing if you feel dizzy.
3. bhastrika pranayama or breathing bellows:
- Sit in a comfortable position and good focus on your breathing. Padmasana is ideal for all exercises pranayama yoga posture.
- put your hands on your knees, palms down and relax.
- hard Inhale through your nose and fill your lungs with air. Note that you must expand the chest area instead of the abdomen.
- Bhastrika like their counterparts in others is a great way to cleanse the body. A regular regimen can help us stay away from a number of health disorders, including anxiety and depression.
- People with high blood pressure should avoid this pranayama.
- Pregnant women should avoid this pranayama technique.
- If you feel dizzy, or a little dizzy, stop.
- Start slowly and gradually increase the pace.
4. pranayama Sheetali:
The Sanskrit word ‘cool’, and this Mental provides comfort pranayama means ‘Shital’ and a balanced nervous system. If done regularly, you can also witness healthy circulatory and digestive systems.
- roll of the tongue on the sides, and endure to the end of his mouth.
- suck air through the tongue in such a way that contact with all the right tongue side of the base and count to five.
- At the end of inhalation, lower your chin to the chest and hold for six to eight seconds.
- When you are ready to exhale, lift your chin up, close the right nostril with your right thumb. Using Ujjayi breath, slowly exhale through the left nostril. This completes the first round.
- Repeat for five deep breaths.
- Do not force breathe.
- stop if you feel dizzy.
- People suffering from low blood pressure should avoid this form because it can further reduce the PA.
- Sheetali also known as “hiss of the tongue”, and is one of the “anytime, anywhere” yoga asanas.
5. pranayama Seetkari:
- Seetkari is also called “hiss teeth” and that also It has a cooling effect on the body and mind. You can even help get rid of mouth ulcers, if any, and lethargy.
- sit comfortably, preferably in Padmasana, and if it is difficult for you to keep, you can also take the pose of Sukhasana.
- clench your teeth tightly and fold the tongue in a manner opposite to Sheetali, ie, bend it back and instead of sticking out, making it rests on gritted teeth.
- Inhale the gap between the teeth. You should hear a hissing sound made by air entering the mouth, lightly touching the tongue, and out of your cold, fresh mouth.
- Now, close your mouth tightly and exhale through the nose.
- Avoid during winters.
- Gritting his teeth too hard can cause pain.
- People with sensitive teeth should not perform this pranayama.
- People suffering from constipation should avoid this pranayama.
- Seetkari Sheetali and pranayama are great for the body to cool down in summer. the nerves and the mind is also calm. Therefore, these pranayamas are excellent for stress, anger and anxiety. They also help fight insomnia.
6. pranayama Agnisar:
- Agni literally means fire, so this pranayama yoga internal energy increases. It is very beneficial for people who suffer from constipation and other stomach related problems. It also reduces excess fat deposited in the abdominal area. It is also an antidote to laziness and lack of interest in exercise. related to the throat and other serious health conditions such as tuberculosis and asthma diseases may also be the target of this pranayama.
- Suppose the padmasana pose and keep your hands on your knees, palms down. comfortable stay. Close your eyes and focus on your breathing.
- Exhale slowly and gradually. Then hold your breath just after exhalation.
- Now stretch your hands and simultaneously strengthen and expand your stomach muscles.
- Relax, breathe, breathe slowly and deeply and exhale.
- Perform morning, after cleansing your intestines.
- Do the pranayama on an empty stomach. If you practice at night, keep a distance of (minimum) four hours after eating.
- Try to eat less fatty foods during the practice.
- Patients diagnosed with eye problems, ear or nose should avoid this pranayama.
7. Bhramri pranayama
The “breath Bee” mind instantly cools and It offers much comfort. It significantly reduces mental stress and anxiety. If you suffer from high blood pressure, practice this pranayama can mass produce a positive result. Even patients who suffer from migraines and forgetfulness may find their condition improves, as Bhramri add to your daily routine.
- Sit with your spine straight and close your eyes.
- Place the index finger on the triangular cartilage that is present between the cheek and ear.
- Take a deep breath. Exhale and gently press the cartilage. Hold and emit a buzz, like a bee. For best results, keep this high pitched sound.
- Keep your mouth closed while Hum.
- Do not put your finger in your ear, but in cartilage.
- Press the cartilage nor too light, not too hard.
A little conscious effort and your body is revitalized with regular practice of pranayama.
- Use snug, loose, comfortable clothing. Avoid a full stomach.
- gets up early and find a nice quiet corner
- You are on your way to reap the health benefits of pranayama!
- But remember, take the help of a teacher of yoga, especially if you suffer from a health condition, and be a little cautious about not over-exert yourself.
- Those of you who are sick should understand the fact that you may need more effort than other healthy people to reap the many benefits of pranayama. Therefore, take the first small step, join a yoga class, sit, calm the mind and begin your practice of pranayama to reap its rewards.
Madhavi is a senior editor UrbanWired with deep love and passion for all things health, wellness, fitness and fashion. She is a graduate of expertise in human resources management, but fell for a healthy life. Considering how the people were not informed about personal health, fitness and fashion; she felt compelled to educate, enlighten and entertain the average Joe and Jane worldwide.