Yoga & Fitness

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.

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