Pranayama

 

Pranayama  is a Sanskrit word meaning "extension of the prana or breath" or more accurately, "extension of the life force".

It is very aptly said ,"To watch your MIND, watch your BREATH".

Therefore we should take out some time and do some pranayams. It will blow away our problems.

Following are the types of Pranayamas:

• Nadi Sodhana
• Shitali Pranayama
• Ujjayi Pranayama
• Kapalabhati Pranayama
• Digra Pranayama
• Bhastrika Pranayama
• Bahya Pranayama
• Bhramari Pranayama
• Udgit pranayama
• Agnisar Kriya

Instructions on How to Perform Pranayama Yoga

Nadi Sodhana: It is otherwise known as Nadi Shuddhi Pranayama

  Following steps instruct on how to perfrom the nadi sodhana pranayama:

• Sit down in a comfortable place assuming a cross legged position
• Now use your thumb (right hand) to close the right side of your nose. Inhale deeply using the left nostril
• Now close the left nostril and exhale using the right one
• In the same way, now with the left nostril still closed, inhale using the right nostril and exhale with the left one

You can continue doing this exercise for around 10 - 15 times.

Shitali Pranayama:

Sitali Pranayam soothes and cools the spine, particularly in the area of the fourth, fifth and sixth vertebrae. This in turn regulates the sexual and digestive energy.

Roll the tongue into a “U” with the tip just outside your lips. (If you can’t roll your tongue, then just extend the tip of your tongue outside your lips, resting on the lower lip.) Inhale deeply through the mouth, making a hissing, whistling sound. Concentrate on the coolness that you feel at the back of the throat. Hold the breath, then exhale through the nose, and feel this coolness spreading out into your nervous system, and up into the brain.

 Bhastrika pranayama

In Bhastrika pranayama one needs to apply force while breathing in and breathing out. You can determine how much speed to apply while inhaling and exhaling keeping in mind your heath and endurance power.

When you breathe in while performing Bhastrika pranayama, your abdominal should not blow up. Instead your chest area should blow up. Repeat the procedure for 5 to 10 times.

You have successfully completed Bhastrika pranayama. One should perform Bhastrika pranayama for 5 minutes everyday. Those who have high blood pressure or heart disease should not practice Bhastrika pranayama.

 Kapalabhati Pranayama

Kapalbhati is another technique where short and strong forceful exhalations are stressed upon and inhalation happens automatically.The diaphragm and the muscles of the abdomen are to be moved violently and the air should be exhaled with the help of that movement

 Sit in a comfortable yoga pose like Padmasana or Sukhasana. Take long, deep breath with both nostrils along with contraction inside the throat which makes the breath long and thin. The friction of air should be felt inside the throat when it is contracted and a hissing sound of breath is produced itself. Now exhale out very slowly. Repeat this process three times daily.

 Ujjayi Pranayama

 Sit in a comfortable yoga pose like Padmasana or Sukhasana. Take long, deep breath with both nostrils along with contraction inside the throat which makes the breath long and thin. The friction of air should be felt inside the throat when it is contracted and a hissing sound of breath is produced itself. Now exhale out very slowly. Repeat this process three times daily.

After some days of practice:

Three more steps are added to complete Ujjayi Pranayama process. After breathing inside with contraction in throat, try to touch your chin to the upper side of chest (Jalandhar Bandha). Hold the breath inside for maximum 10 seconds (Kumbaka).

Now exhale out slowly with left nostril, by closing right nostril with your right hand thumb. Exhale must be done by left nostril only. This is complete process of Ujjayi.

  Dirga Pranayama

 Dirga Pranayama is called the three part breath because you are actively breathing into three parts of your abdomen. The first position is the low belly (on top of or just below the belly button), the second position is the low chest (lower half of the rib cage), and the third position is the low throat (just above the top of the sternum). The breath is continuous, inhaled and exhaled through the nose.

 Next Time we willpost about the remaining Pranayamas.