Pranayama–Breathing Techniques

Pranayama or Breathing Exercise is a age-old technique to bring oxygen to all body parts and to control prana or the vital life energy.It helps in purification of both mind and body as well as in elimination of a lot of diseases.

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Kapalabhati

Kapala means “Skull” and Bhati means “Shining,Illuminating”.

Breathing Techniques in kapalabhati

This technique involves strong and forceful exhalations and inhalation just happens.Breathing should be done in a fast manner while pulling in your stomach and exhaling through your nostrils.”Padmasana” is the seating position while practicing this technique.

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Duration : 5-10 minutes
When to perform : Before breakfast with empty stomach or 3 hours after meal.

Medical Benefits:

Stress Related Disorders,relieving symptoms of asthma,improving autonomic functions and reducing signs of oxidative stress.It also develops a steady mind,strong will-power and sound judgment and also extends life and enhances perception.

Caution

Many yoga teachers recommend that pranayama techniques be practiced with care, and that advanced pranayama techniques should be practiced under the guidance of a teacher. For example, people with high blood pressure must perform it cautiously or may even have to avoid it. These cautions are also made in traditional Hindu literature. Pregnant women may have to forgo pranayama.

Bhramari Pranayama[Bee Breath]

Bhramari Pranayama is very effective in instantly calming down the mind.It helps to release the mind of anger, agitation, frustration or anxiety.

Breathing Techniques in Bhramari Pranayama

Sit up straight in a well ventilated room with a gentle smile and eyes closed.Place your index finger on the cartilage between your cheek and ear. Take a deep breath in and as you breathe out, gently press the cartilage while making a loud humming sound like a bee.Breathe in again and continue the same pattern for 6-7 times.Observe the sensations in the body and the quietness within.

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Medical Benefits:

Instant way to releive tension,anger and anxiety,slight headache,migraines,improves concentration and memory,builds confidence and helps in reducing blood pressure.

Caution

Many yoga teachers recommend that pranayama techniques be practiced with care, and that advanced pranayama techniques should be practiced under the guidance of a teacher. For example, people with high blood pressure must perform it cautiously or may even have to avoid it. These cautions are also made in traditional Hindu literature. Pregnant women may have to forgo pranayama.

Nadi Shodhan Pranayama[Alternate Nostril

Breathing Technique]

This Technique “Nadi” i.e subtle energy channel; “Shodhan” i.e cleaning helps clear out blocked energy channels in the body, which in turn calms the mind.

Breathing Techniques in Nadi Shodhan

Sit straight with a gentle smile and shoulders relaxed .Place your left hand on the left knee. Place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril .Press your thumb down on the right nostril and breathe out gently through the left nostril.Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhan pranayama. Continue inhaling and exhaling from alternate nostrils.Complete 9 such rounds by alternately breathing through both the nostrils.

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Medical Benefits:

Maintains Body temperature,Calms the mind,helps to overcome circulatory and respiratory problems,releases accumulated stress.

Caution

Practice this pranayama on an empty stomach 2-3 times a day.

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