Pranayam techniques

Pranayam....A healthy routine for a better life!

This blog gives step by step intructions to do Pranayam yoga with illustrations.

It means controlling your breath. Regular practice clears blocked nadis and chakras, and results in feeling energetic, enthusiastic and positive.

Prerequisites for Yoga

Every day you should practice Yoga for at least 30 to 45 minutes to get maximum results.

The best time to practice is early morning hours, but it can be practiced in the afternoon after following food restrictions.

- Stomach should be empty while practicing; there should be 3.5 hours gap before practicing and liquid 1 hour gap.

Place should be clean, airy and away from disturbances.

Yoga should not be done on bare floor but keep mat or carpet below.

Clothes should be comfortable and loose.

Women should not practice Yoga during Pregnancy and menstruation.

Step by step pranayam techniques

1. Bhastrika Pranayam

 

Breathe in deeply through your nostrils. First, inhale deeply then exhale at a fast rate. Do this 5-10 times or 5 minutes as per your capacity.

2. Kapalbhati Pranayam

 

Exhale through both nostrils forcefully. Assist your exhalation by pulling in your stomach muscles to expel air. It does not mean that the exhalation should be uncomfortable for you in any way.

Repeat breaths for 15 minutes. You may take a minute's rest after every five minutes.

3. Anulom Vilom Pranayam

 

Close your eyes. Close the right nostril with the right thumb.  Inhale slowly through the left nostril.

Remove your thumb from your right nostril simultaneously using your ring and middle finger to close your left nostril. Exhale slowly and completely with the right nostril. .

Keeping your left nostril closed with your ring and middle finger, Inhale through the right nostril. .

Close the right nostril and opening the left, Breathe out slowly through the left nostril. This process is one round of Anulom Vilom Pranayam.

Continue for 15 minutes. You may take a minute's rest after every five minutes of exercise.

4. Bahya Pranayam

 

Inhale deeply through your nose.

Exhale forcefully but the exhalation should not be uncomfortable for you in any way.

Touch your chin to your chest and suck in your stomach completely.  Hold this position -- and your breath -- for as long as it is comfortable.

Lift your chin and breathe in slowly.  Repeat 3 to 5 times.

5. Bhramari Pranayam

 

Close your eyes. Place your thumbs in your ears, your index fingers above your eyebrows, and middle and ring finger on your eyes. Keep each little finger near a nostril.

Breathe in deeply through the nose.

Breathe out through the nose while humming. Note that the humming sound should originate in your throat.

Repeat three times.

6. Udgeeth Pranayam

 

Breathe in deeply through the nose. .

Exhale very slowly while saying Om. Chant as slowly as you can. Make sure to keep the O long and the M short. (“OOOOOOm.”)

Repeat 3 times.

Tips

·         If you have a medical condition, consult with your doctor before doing pranayama. Always do what is most comfortable for you.

·         Sit comfortably with your spine erect.

·         Pregnant women and anyone with a fever should consult a doctor before doing Pranayam.

Feedback and reviews are always appreciated!!

Seema...