How to do Pranayama?

Pranayama breathing exercise training in india

The Science of Pranayama

All about Pranayama

what is pranayama?

Pranayama is a Sanskrit word, made of two different words – ‘Prana‘ and ‘Ayama‘. Prana means life force called ‘chi‘ in chinese, and ‘ki‘ in japanese. ‘Ayama’ means extension or expansion. Thus, Pranayama means ‘the extension or expansion of life force’.

Pranayama is the traditional method of breathing in yoga. It consists of synchronizing the breathing with physical movements between asanas (poses), but is in addition a separate breathing practice on its own, normally practised after all poses have been completed. Though Pranayama is a separate technique and is not performed together with Asanas or other yoga postures, it should be practiced in conjunction with these to maximise the benefits.

Pranayama is a breathing exercise that aims to build strength and flexibility in the entire body. The inhalation is done by inhaling through the nose and exhale by means of pursing the lips and sucking in the cheeks. The primary goal of Pranayama is to create a proper flow of air in and out of the lungs, strengthening the muscles in the lungs while reducing the load on the diaphragm. By practicing this breathing technique regularly, it is possible to prevent various ailments like asthma and chronic bronchitis.

Pranayama is a great way of relaxing the body and mind, particularly after strenuous physical activities. It increases the metabolic rate, which can be good for losing weight. Regular practice will not only give you more energy, but also improves your mental condition.

Pranayama is a breathing exercise that aims to build strength and flexibility in the entire body.

There are many different styles of Pranayama, each with a corresponding importance. For example, a low-pressure Pranayama should be followed if you are suffering from high blood pressure. A low-pressure Pranayama will keep you at the right mental and physical state. Also, a high-pressure Pranayama will bring about nausea or vomiting. It is important to maintain an appropriate level of Pranayama according to your body and physical condition to ensure that you do not over exert yourself.

There are various types of Pranayama. The basic Pranayama is meant to calm and relax the muscles and bring about deep breathing. These asana are known as “asanas”. Some of the most common asanas include:

One of the most commonly practised asanas, Vinyasa Pranayama, is a low pressure but steady flow of air. Asanas such as this are suitable for beginners and can be learnt easily. This style of asana is also known as power pranayama and is ideal for people who struggle with physical mobility. This type of sauna is used to increase and improve flexibility.

Jivaram, also called Surya Pranayama, is a slow but steady flow of air that aims to control the breathing by taking the diaphragm inwards and outwards, which increases the metabolic rate. This asana is good for relieving stress, although this style of sand is sometimes combined with Prasarita Padottanasana (headstand). Kripalu Asana is a fast flowing, full-breathing style that stretches the abdomen and chest muscles to produce the maximum benefit. It is ideal for those who are overworked and who wish to release any tension in the chest muscles.

Pranayama is the foundation of all yoga asana. To get maximum benefit from your session of Yoga, you should learn to use your breathing in combination with the asana you are performing. You should also make sure that you are comfortable enough in any position you are in to continue your practice. Pranayama is one of the most powerful yet subtle forms of exercise, which is why it is so beneficial to the overall well being of the body.

Pranayama is a natural way to increase your flexibility. If you have been struggling with flexibility or if your flexibility is lacking, then you can try practicing pranayama. It is an ideal way to increase your flexibility and reduce the effects of age on your joints. Pranayama is also excellent for maintaining a healthy heart and reduces the risks of cardiovascular disease.

The most important aspect of pranayama is learning to breathe deeply and regularly. Although there is no need to hold anything, it helps to keep pressure off the muscles, which can make the muscles more susceptible to injury. If you are overstretched, you should take deep breaths slowly through your nose until your chest rises slowly to the top. Hold your breath for a few seconds. Repeat these steps several times and make sure that you maintain the same position for each breath.

Once you have mastered some basic asana’s you will be able to practise pranayama more easily, without the need to hold anything. Pranayama also helps to strengthen the muscles and tendons by increasing blood circulation and increasing the flow of oxygen to the muscle groups. By using your breathing correctly, you can avoid the onset of a range of problems and illness, which can result from an imbalance of the systems.

what is breathing exercise?

Breathing exercise is a good way to calm your nerves and help with anxiety. You can teach your kid to slow down her breathing and use the following relaxation techniques yourself or with your kid to learn more about anxiety. The children’s hospital of Philadelphia offers classes to teach kids how to control their anxiety through relaxation techniques. If your kid is an outpatient at The Children’s Hospital of Pennsylvania, you might ask a staff member or the pediatrician to show breathing exercises to calm your kid and give you tips on how to help your kid to experience the many benefits of a deep breath. In addition, there are a number of self-study courses available to teach you more about relaxation. With a combination of these techniques and deep breathing, you can learn more about anxiety in your kid.

To help kids deal with the stresses of their lives through stress management, you should take some time to learn more about how to effectively use breathing exercises. Many adults get very frustrated when they find that they cannot control their anxiousness after a long day. Learning more about how to teach kids to be relaxed with breathing, is just as important as finding effective ways to manage anxiety in adults. When you’re dealing with kids who suffer from anxiety, it’s even more important to learn how to properly deal with them.

Kids who are anxious might seem like they’re not able to focus or make decisions. This is not true because they need to learn to calm down. A good breathing exercise course teaches kids how to learn to breathe and get rid of anxious feelings by focusing their minds on things that make them feel calm instead of on anxious feelings.

Breathing exercise is a good way to calm your nerves and help with anxiety.

Pranayama Benefits

There is a large variety of benefits that come from using the simple techniques and exercises of Pranayama. They include an overall improvement in your breath, the ability to improve your muscle tone and flexibility, the ability to eliminate or control your stress and increase the overall tone of your skin. Many people find that by practicing this simple exercise routine they can help to prevent various health issues.

The benefits of Pranayama are many, but the most important benefit is improved breathing. Most people have a tendency to breathe in too fast. When you breathe in too fast, the amount of oxygen you take into your body drops which can affect your cardiovascular system and increase your risk for diseases such as hypertension. Breathing exercises are designed to slow you down and help to increase the amount of oxygen that reaches your cells.

By performing exercises such as Pranayama, you will find a significant improvement in your digestion. If you do not have the correct digestive tract, then you will not be able to process the foods that you eat properly. When your digestive system is functioning correctly, you will be able to digest your food better and get more nutrients out of it. You can learn the proper breathing techniques to help you along the way.

One of the benefits of Pranayama is the improvement in muscle tone and flexibility. When your muscles are in good condition, then they are less susceptible to injuries. By learning how to breathe properly, you will be able to increase your muscle strength and become healthier in a very short time.

Another benefit of Pranayama is that you will begin to feel much healthier on a daily basis with a healthy diet. Many people will only begin to feel better when they start eating healthy foods and exercising on a daily basis. You will begin to lose weight and gain energy just from doing the simple exercises. You will also find that you will be able to feel more alert and focus when you have the right amount of sleep.

You will also find that there are overall improvements in your posture and balance. It is common to experience pain in your joints and muscles from everyday activities, so doing exercises that can help to strengthen your bones and muscles is vital. A proper form of exercise will reduce stress and help to relieve any aches and pains that you may have.

Many health problems can occur if you are not taking care of yourself. If you do not practice the right techniques and exercises, you will find that your joints will be sore for a longer period of time and you will begin to feel pain all over your body. This will make it more difficult to do any sort of strenuous activity.

The benefits of Pranayama are many, but they can also help you prevent and even correct the health problems that are preventing you from enjoying life as much as you would like. By learning to breathe properly and performing exercises daily, you will find that you feel healthier and look healthier than you have in years.

Learning the proper breathing technique and performing the exercises is easy and can be done in a very short amount of time. In fact, when you do this on a daily basis, you will find that it is much easier to take care of your joints and muscles, which means you will feel a lot more energized and can do more things on a daily basis than ever before.

There are a number of great benefits to practicing this type of exercise. You can begin to feel much better about yourself as your body becomes stronger and you begin to look better as well. You can improve your posture and you will begin to have a better health and fitness regimen. if you start doing the exercises regularly.

These are just some of the benefits of this kind of exercise. You will begin to feel a lot more confident about your appearance and look a lot better and you will also notice a huge change in your health and fitness level. You can look at your joints and muscles much better, feel much better, and become more active as well. You can even find that you will get better sleep as well.

The benefits of Pranayama are many, but the most important benefit is improved breathing.

How do you practice Pranayama?

The fifth of the seven limbs of hatha yoga, pranayama, or breathing exercises, refers to yogic breathing exercises. It is typically used in the beginning of a yoga session to calm the mind and relax the body. It can also be practiced in the evening for the same effect. Pranayama can also be used as part of a total physical detoxification program that includes Yoga postures and pranayama practices. However, this article will focus on the effects pranayama has on the body.

The breath is not the only thing affected by pranayama. It has been shown that pranayama increases muscle strength and tone. This results in an increased ability to control fatigue and to increase stamina and endurance. Pranayama can also help the body in other ways. While it does have some muscle strengthening benefits, it also increases blood flow and oxygenation. This leads to improved circulation, which helps in the reduction of muscle spasms and aches.

If you are interested in learning how to do pranayama, there are a number of books available. Yoga Journal is an excellent book to start with, since it is written by an experienced teacher. If you are interested in a more comprehensive book, Yoga Anatomy by D. J. Srinivasan and R. P. K. Srinivasan is another excellent choice. Both books provide detailed instructions on how to do pranayama and show you how to incorporate the exercises into your yoga routine.

Pranayama can also be used as part of a total physical detoxification program that includes Yoga postures and pranayama practices.

Types of Pranayama

There are following types of Pranayama, and the Pranayama practice should be done in the same sequence as they have been put in order below:

  1. Chandra Pranayama
  2. Surya Pranayama
  3. Chandrabhedi Pranayama
  4. Suryabhedi Pranayama
  5. Anulom Vilom Pranayama
  6. Naadi Shodhana Pranayama
  7. Kapalbhati Pranayama
  8. Sheetali Pranayama
  9. Bhastrika
  10. Sitkari Pranayama
  11. Ujjayi Pranayama
  12. Bhramari Pranayama

1. Chandra Pranayama

Chandra Pranayama

Chandra Pranayama has cooling effects on our bodies. Chandra means ‘moon’, which is believed to be cool, therefore, this pranayama is named after the moon.

Benefits of Chandra Pranayama:

This pranayama is beneficial in high blood pressure, heart issue, hypertension, inflammation, ulcer, etc.

Contraindication of Chandra Pranayama:

This pranayama should not be practiced in low blood pressure and introvert people. Also this should not be practiced during the evening and night.

Method to do Chandra Pranayama:

Press your right nostrill with right hand thumb, and inhale and exhale from left nostril only.

In the beginning, this should be practiced 10 times, and the number can be increased as per requirement.

Note:

This Pranayama can be practiced after Kapalabhati, or as a counter pranayama of Surya Pranayama.

2. Surya Pranayama

Surya Pranayama

Surya Pranayama has warm effects on our bodies. Surya means ‘Sun’, which is believed to be warm, therefore, this pranayama is named after the sun.

Benefits:

This pranayama is beneficial in low blood pressure, indigestion, lethargy, introversion, etc.

Contraindications of Surya Pranayama:

This pranayama should not be practiced in high blood pressure, heart issue, hypertension, stress and by extrovert people. Also this should not be practiced during the day, unless it’s needed.

Method to do Surya Pranayama:

Press your left nostril with left hand thumb, and inhale and exhale from right nostril only continuously.

In the beginning, this should be practiced 10 times, and the number can be increased as per requirement.

Note:

This Pranayama can be practiced after Sheetali or Sitkari Pranayama, or as a counter pranayama of Chandra Pranayama.

3. Chandrabhedi Pranayama

Chandrabhedi Pranayama activates and awakens the Ida nadi (energy channel), which is feminine, cool, passive and artistic.

Benefits:

This pranayama is a mental tranquilizer. This helps control high blood pressure, cardiac problems, neurological disorders, inflammation, acidity and heart burn.

Contra-indication:

This pranayama should not be practiced in low blood pressure, and by introvert people.

Method:

Press your left nostril with left hand thumb, inhale afrom right nostril and by pressing the left nostril exhale from right nostril slowly. Continue from right to left nostril breathing continuously 10-15 times, or as advised by the Yoga Therapist.

Note:

This Pranayama opens the blocked left nostril.

4. Suryabhedi Pranayama

Suryabhedi Pranayama is a breathing exercise which opens the right blocked nostril. In addition, this awakens the Pingala nadi, which is masculine, hot, active, aggressive, digestive and dynamic.

Benefits:

This pranayama is beneficial in low blood pressure, indigestion, lethargy, introversion, etc.

Contraindications of Suryabhedi Pranayama:

This pranayama should not be practiced in high blood pressure, heart issue, hypertension, stress and by extrovert people. Also this should not be practiced during the day, unless it’s needed.

Method:

Press your right nostril with right hand thumb, inhale from left nostril and exhale from right nostril slowly. Repeat this right to left nostril breathing 10-15 times, or as prescribed by a Yoga Therapist.

Note:

This Pranayama can be practiced after Sheetali or Sitkari Pranayama.

5. Anulom Vilom Pranayama

Anulom means ascending and Vilom means descending. This pranayama is an ideal pranayama in Yoga, having no harm in any case.

Benefits:

This pranayama highly effective in creating in balance between ‘Ida Nadi’ (left nostril/moon/feminine/yin/calm/cool/passivity) and Pingala Nadi (right nostril/sun/masculine/yang/hot/activeness).

Contraindications:

There is no contraindication.

Method:

  • Keep your index and middle fingers on your forehead,
  • press your right nostril with right hand thumb,
  • inhale from left deeply, and
  • now press your left nostril with ring finger,
  • slowly exhale from right nostril. Now,
  • inhale from right nostril slowly and deeply,
  • press right nostril, and
  • exhale from left nostril, slowly.
  • This becomes one cycle.
  • Practice at least 5 cycles, and more as prescribed by Yoga Therapist.

Note:

This Pranayama can be practiced before meditation.

6. Nadishodhana Pranayama

Nadishodhana pranayama is made of two words ‘nadi’ means ‘energy channel’ and ‘shodhana’ means purification, thus, Nadishodhana Pranayama is a breathing exercise which purifies the energy channels.

Benefits:

This pranayama increases the quantum of prana by purifying the energy channels, consequently, one experiences the robust energy, ideal bodily systems, cheerfulness, mental peace and happiness.

Contraindications:

This pranayama should not be practiced in cases of high blood pressure, hypertension and heart issue.

Method:

  • Make pranava mudra by folding index and middle finger, and placing them in the palm.
  • press your right nostril with right hand thumb,
  • inhale from left nostril deeply,
  • block the left nostril with ring finger,
  • hold the breath inside as long as comfortable, or in the beginning, you can hold for 5 seconds,
  • now release the right nostril, and exhale slowly from the same one,
  • now inhale from right nostril slowly and deeply,
  • press right nostril, and hold the breath inside as mentioned above,
  • now, exhale from left nostril, slowly.
  • This becomes one cycle.
  • Practice at least 5 cycles, and more as prescribed by Yoga Therapist.

Note:

This Pranayama should be learned by an expert Yoga Trainer.

The duration of breath holding should be increased as per one’s breath retention capacity.

7. Kapalbhati Pranayama

Kapalbhati is a Sanskrit word, made of two different words – ‘Kapal’ means ‘skull’ and ‘bhati’ means to brighten’, thus Kapalbhati pranayama, as per its name, cleanses the brain arteries, brightens and shines the skull. This promotes mental health and well-being.

Benefits:

This pranayama is beneficial in low blood pressure, indigestion, lethargy, introversion, etc.

Contraindications of Kapalbhati:

Kapalbhati pranayama should not be practiced in following cases:

  • Pregnancy
  • Gastric ulcer
  • recent abdominal surgery
  • Hernia
  • High blood pressure
  • Heart disease or history or heart attack
  • Nose bleeding
  • Glaucoma
  • Retinal detachment
  • Migraine headaches
  • Vertigo, and
  • Epilepsy

How to do Kapalbhati?

Inhale air passively, your belly naturally goes out with inhalation, and exhale actively and forcefully by contracting the belly. Thus, do this 50 strokes, and then give a break for 1 minute. During this break, allow your body to breathe as this wants. After 1 minute break, do 5 cycles of Anulom Vilom Pranayama. Alternatively, or in case of hypertension, one can do 10-20 Sitkari or Sheetali Pranayama, also written as Sitali Pranayama.
 

Note:

Before doing this pranayama your bowel should be cleaned with urine and stool.

8. Sheetali Pranayama

Sheetali Pranayama is a powerful breathing exercise which very effectively cools your body, both the physical body and your emotions. Sheetali comes from the Sanskrit word, sheeta, which means cold or cool. So what does this have to do with your body? Quite a lot, actually! In order to get in touch with our inner self or to make us more aware of what is really happening internally while we’re on the conscious side, sometimes we must make ourselves physically cold to bring about a change in our emotional state of mind.

The purpose of this breathing exercise, when performed on a daily basis is to regulate our breathing patterns and to help us achieve a state of calmness, by keeping our bodies at a very low temperature. If you’ve ever been in a hot, sticky, summer weather, then you know how easy it is to feel overheated after only a few hours of being out in the sun. This can make us feel sweaty and dizzy and can cause us to lose even more energy than usual. A cool and calm body can help combat these feelings of dizziness, exhaustion, and overheating all at once, while at the same time reducing the physical effects of those feelings. If you perform the yoga exercises known as sheetali pranayama regularly, you can harness the power of your body’s natural cooling systems and use them to your advantage, not just during the summer season, but anytime you’d like to feel better.

Sheetali pranayama can be practiced at home, but it’s even more effective if it’s performed with a class. Many people simply can’t sit still long enough to get the full benefit of practicing this form of yoga. That’s why it’s so important that your instructor is able to keep up with the pace of the rest of the class. Practicing alone can often times result in a slower pace, and that can actually make the cold months of the year even worse! With a class going on at all times, you can expect to have a much smoother experience, as well as a much better chance at enjoying the benefits of sheetali pranayama.

Benefits:

This pranayama is beneficial the following health issues:

  • high blood pressure,
  • inflammation
  • dyspepsia
  • stress & tension
  • aggressiveness
  • anger

Contraindications of Sheetali Pranayama:

This pranayama should not be practiced in the following health issues:

  • low blood pressure,
  • asthma,
  • mucus,
  • cold & cough,
  • lungs diseases,
  • laziness,
  • introversion, etc. 

Method:

  • Sit in a comfortable asana with spine erect.
  • hands in chin mudra.
  • take your tongue outside, 
  • make it as a tube, and inhale air through the tongue.
  • after inhalation, close your lips, and assimilate the air inside so long you hold breath inside comfortably.
  • Now exhale through both nostrils.

Note:

This Pranayama can be practiced after Kapalbhati and Bhastrika Pranayama, as a counter pranayama of them.

9. Bhastrika Pranayama

Surya Pranayama has warm effects on our bodies. Surya means ‘Sun’, which is believed to be warm, therefore, this pranayama is named after the sun.

Benefits:

This pranayama is beneficial in low blood pressure, indigestion, lethargy, introversion, etc.

Contra-indication:

This pranayama should not be practiced in high blood pressure, heart issue, hypertension, stress and by extrovert people. Also this should not be practiced during the day, unless it’s needed.

Method:

Press your left nostril with left hand thumb, and inhale and exhale from right nostril only continuously.

In the beginning, this should be practiced 10 times, and the number can be increased as per requirement.

Note:

This Pranayama can be practiced after Sheetali or Sitkari Pranayama, or as a counter pranayama of Chandra Pranayama.

10. Sitkari Pranayama

Surya Pranayama has warm effects on our bodies. Surya means ‘Sun’, which is believed to be warm, therefore, this pranayama is named after the sun.

Benefits:

This pranayama is beneficial in low blood pressure, indigestion, lethargy, introversion, etc.

Contra-indication:

This pranayama should not be practiced in high blood pressure, heart issue, hypertension, stress and by extrovert people. Also this should not be practiced during the day, unless it’s needed.

Method:

Press your left nostril with left hand thumb, and inhale and exhale from right nostril only continuously.

In the beginning, this should be practiced 10 times, and the number can be increased as per requirement.

Note:

This Pranayama can be practiced after Sheetali or Sitkari Pranayama, or as a counter pranayama of Chandra Pranayama.

11. Ujjayi Pranayama

Surya Pranayama has warm effects on our bodies. Surya means ‘Sun’, which is believed to be warm, therefore, this pranayama is named after the sun.

Benefits:

This pranayama is beneficial in low blood pressure, indigestion, lethargy, introversion, etc.

Contra-indication:

This pranayama should not be practiced in high blood pressure, heart issue, hypertension, stress and by extrovert people. Also this should not be practiced during the day, unless it’s needed.

Method:

Press your left nostril with left hand thumb, and inhale and exhale from right nostril only continuously.

In the beginning, this should be practiced 10 times, and the number can be increased as per requirement.

Note:

This Pranayama can be practiced after Sheetali or Sitkari Pranayama, or as a counter pranayama of Chandra Pranayama.

12. Bhramari Pranayama

Surya Pranayama has warm effects on our bodies. Surya means ‘Sun’, which is believed to be warm, therefore, this pranayama is named after the sun.

Benefits:

This pranayama is beneficial in low blood pressure, indigestion, lethargy, introversion, etc.

Contra-indication:

This pranayama should not be practiced in high blood pressure, heart issue, hypertension, stress and by extrovert people. Also this should not be practiced during the day, unless it’s needed.

Method:

Press your left nostril with left hand thumb, and inhale and exhale from right nostril only continuously.

In the beginning, this should be practiced 10 times, and the number can be increased as per requirement.

Note:

This Pranayama can be practiced after Sheetali or Sitkari Pranayama, or as a counter pranayama of Chandra Pranayama.

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2 Comments

  1. Types of Meditation - Sri Yogi Anand

    […] simple forms of meditation and will allow you to learn to control your breath through practice. Pranayama is the more relaxed form of mindfulness meditation and is best suited for people who have not […]

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