Breath control: 8 best pranayama techniques Eight most effective pranayama techniques to practice as per need By: PAYAL Gidwani-Tiwari | October 24, 2010 | Topics: Exercise| Filed under: Articles Pranayama is a breath-control technique. In Sanskrit, pran means life and ayama means way. Pranayama can help you regulate your system, alter your mood and ensure longevity. The main aspects of pranayama are inhalation, exhalation and retention. Pranayama always begins with inhalations and exhalations. This strengthens the lungs and balances the nervous system, preparing the body to hold the breath [retention]. Practising pranayama on a regular basis regulates energy flow to the 72 thousand nadis [channels through which consciousness flows] in our body, helping us improve our wellbeing. Types of pranayama There are about 50 different pranayamas described in the Vedas. Below we list eight most common and significant ones: CHANDRABHEDAN Method 1. Sit in a meditative pose or in a comfortable position on the floor. 2. Keep your back straight and shoulders relaxed. 3. Close your right nostril with right hand thumb. 4. Inhale from the left nostril. 5. Close the left nostril with the right hand index and middle fingers. 6. Exhale from the right nostril. This completes one round of Chandrabhedan pranayama. You can gradually do up to 20 rounds. Benefit Chandrabhedan cools the body and cures heartburn. Contradictions Avoid this pranayama if you suffer from low blood pressure. Note: This pranayama is to be done only during summer. SURYABHEDAN Method 1. Sit in a meditative pose or in a comfortable posture. 2. Close your left nostril with your index and middle finger of the right hand. 3. Inhaling from your right nostril. 4. Close the right nostril with your right hand thumb. 5. Exhale through the left nostril. This completes one round of Suryabhedan pranayama. You can gradually do up to 20 rounds. Benefits of Suryabhedan Increases body heat and energy levels Improves digestion Purifies blood Delays ageing. Contraindications Avoid doing this pranayama if you suffer from acidity, hypertension or heart problems. It is to be done only during winter. ANULOM-VILOM Method 1. Sit in a comfortable balanced meditative pose. 2. Use the right hand thumb to close your right nostril. 3. Inhale from the left nostril. 4. Close your left nostril with your right hand’s index and middle fingers 5. Exhale from the right nostril. 6. Do the reverse: inhale with the right nostril. 7. Close your right nostril with your right hand thumb. 8. Exhale with the left nostril. This is one round of anulom-vilom pranayama. Benefits Anulom-Vilom aids in: Balancing body temperature Relieving stress Cleansing the nadis in your body Improving blood circulation Promoting longevity. Remember While practising this pranayama, you must breathe into your lungs and not into your stomach. It can be done the year round and by every one. BHASTRIKA Method 1. Sit in a meditative pose or in a comfortable position on the floor. 2. Keep the back straight and shoulder muscles relaxed. 3. Close the right nostril with your right thumb and bring your right elbow to the level of right shoulder. 4. Close your eyes. Inhale and exhale through left nostril—first slowly, then a little faster 5. Do the above steps about 20 – 25 times. 6. Take a long breath in and retain it for as long as possible This is one round of bhastrika pranayama. Now, repeat this round by closing your left nostril and breathing through your right nostril. Benefits This pranayama: Releases toxins from the body Reduces excess fat Enhances digestion Regulates the nervous system Purifies blood. Contradictions Avoid practising bhastrika pranayama if you suffer from hypertension, heart/lung complications or hernia. Weak persons [people with some illness or a low stamina] should avoid doing this pranayama too often. UJJAYI Method 1. Sit erect in a comfortable posture. 2. Inhale slowly and deeply through both nostrils. 3. Hold your breath for as long as possible. 4. Exhale slowly with a whispering sound, contracting the air passage. This is a single round of ujjayi pranayama. You can start by doing 2 – 3 rounds. Benefits Ujjayi pranayama: Strengthens the vocal cord Stimulates the thyroid gland Improves blood circulation Eases diseases of the lungs, chest and throat. Contradictions Avoid doing this pranayama if you suffer from cardiac problems. SHEETALI Method 1. Sit in a comfortable position. 2. Close your eyes and relax your whole body with normal breathing 3. Put the tongue on the lower lip and try to roll the tongue. 4. Inhale deeply from the mouth. 5. Retain your breath for as long as possible. 6. Close the mouth slowly and exhale through the nose. This is one round of sheetali pranayama. You can start by doing 2 – 3 rounds, and gradually go up to 15 rounds. Benefits Shitali pranayama: Cools the body Cures acidity and hypertension Relieves indigestion and disorders of the bile Improves health of eyes and skin Cures tonsillitis. Contradictions This pranayama is not recommended during winters. People suffering from a heavy cold must avoid shitali pranayama. SHEETKARI Method 1. Sit in a meditative pose or in a comfortable posture on the floor 2. Keep the back straight and shoulders relaxed 3. Place hands on the knees, fingers relaxed and eyes closed 4. Join lower and upper teeth 5. Fix front portion of the tongue against the front teeth and the rest of the tongue on the palate 6. Separate the lips and inhale from the mouth making a chilling sound 7. Retain your breath for as long as possible 8. Exhale through both nostrils This is one round of sheetkari pranayama. Benefits Sheetkari pranayama cools the body and keeps teeth and gums healthy. Contradictions Avoid this pranayama if you suffer from low blood pressure. BHRAMARI Method 1. Sit in a meditative pose or in a comfortable position on the floor. 2. Keep your back straight, shoulders muscles relaxed and eyes closed. 3. Close both your ears with the index fingers of both hands. 4. Raise your elbows to the level of your shoulders. 5. Inhale deeply. 6. Retain your breath for as long as possible. 7. Exhale slowly making a buzzing sound like that of a bee. Benefits This pranayama: Calms the body Relieves stress Makes the voice pleasant and melodious Strengthens vocal cords Cures diseases of the throat Increases concentration. Remember For best results, practice this pranayama at night or early morning. The more you control your breathing, the longer you will you live. Pranayama also helps you stay healthy and young for longer.
Posted on: Tue, 04 Nov 2014 14:14:18 +0000
Trending Topics
Recently Viewed Topics
© 2015