KAPALBHATI PRANAYAMA

 

Kapalbhati Pranayama is also known as The Skull Shining Breathing Technique that exerts profound physiological effects on cardiovascular, and mind also.

In Kapalbhati Pranayama we exhale with stroke. The most important point to remember is that when you are exhaling while doing The Skull Shining Breathing Technique. Assume that all the mental and physical disorders are kicked out of your body and mind also. Keep assuming that feeling in every stroke of exhaling. It is simple and easy to do Pranayam but having a powerful effect.

Precautions: If you have acid or heat-related gastric problems, such as ulcers you should use caution with Kapalbhati Pranayama. Avoid Kapalbhati in case of high blood pressure, heart disease, stroke or epilepsy.

Sometimes it causes dizziness and headache but not to worry if you feel these symptoms avoid Kapalbhati for some time. Or you may feel like vomiting, dry mouth. Or somewhere are not following the instructions correctly this reason also causes somebody’s reaction. So, be careful with your practice

Method: How to Perform  Kapalbhati Pranayama

Step 1: First, sit on the Padmasana and close your eyes and keep the spine straight.

Step 2: Now take a deep breath (inhale deeply) through your both nostrils until your lungs are full of air.

Step 3: Now Exhale through both nostrils forcefully, so your stomach will go deep inside. As you exhale you feel some pressure in your stomach. While the process of exhaling there is a hissing sound, at this point try to think that your disorders are coming out of your nose.

Step 4: Repeat this process for 5 minutes.

Benefits of Kapalbhati Pranayama:

Kapalbhati pranayama improves the blood circulation problem in whole body parts. It Generates heat in the system to help dissolve toxins and waste matter. It improves digestion, Improves the function of kidneys and liver. The daily practice of Kapalbhati can cure all general intestinal problems.

It Adds luster and beauty to your face and you get glowing skin. Skull Shining Breathing Technique helps reduce stress in the eyes, thus curing dark circles around the eyes.

Kapalbhati triggers your abdominal region, so it’s beneficial for diabetic patients. If you are looking for reducing belly fat then try Kapalbhati.

It also helps in regaining poise in emotions. It calms your mind and rejuvenates your digestion system. The Skull Shining Breathing Technique also helps in respiratory-related problems. breathing exercises increase the capacity of our lungs and improves the elasticity of the lungs. 

Morning is the best time to practice kapalbhati pranayama. if you are not getting enough time in the morning you can practice in the evening also. the place for breathing exercise should be an open area where the flow of air is normal and fresh.

 

 

UJJAYI PRANAYAMA

 

In Ujjayi Pranayama, the process of Inhalation (breath in) and exhalation (breathe out) are both done through the nostrils. During the process of Inhalation (breath in or Poorak) the “ocean-like sound” is formed by moving the glottis as air passes in and out. The sound is produced because of the friction of air within the throat; a typical sound like the ocean is made.

As the throat passage is narrowed thus, too, is that the airway, the passage of air through that creates a “rushing” sound. The length and speed of the breath are controlled by the diaphragm, the strengthening of that is, in part, and the aim of Ujjayi Pranayama. Ujjayi Pranayama helps to equalize and calming the breath that will increase the action of oxygenation and build internal body heat.

Precautions: Those people who are suffering from heart diseases & high blood pressure should not tighten your throat during Ujjayi pranayama. Don’t do Ujjayi pranayama with strain. Do it systematically one by one on an empty stomach according to your ability hold the breath.

Method: How to Perform Ujjayi Pranayama

Step 1: Sit in any meditative pose like Padmasana (Lotus pose) with eye closed and try to keep your spine erect.

Step 2: Take a long, deep breath slowly from both the nostril (inhale or breath in) and retain the breath within with full awareness as long as simply doable. This is often called Antar kumbhaka (inner retention).

Step 3: Now exhale slowly and deeply as long as well with full awareness. Try to produce the sound ‘HHHHHAAAA’ while exhaling. Enable the breath to be light and relaxed as you slightly contract the rear of your throat, making a gentle hissing sound as you exhale and out. The sound isn’t forced; however, it ought to be loud enough so if somebody came near you they’d hear it. When full exhalation, retain the breath outside for an awfully comfy amount of your time. This is often Bahya kumbhaka (outer retention).

Step 4: This is one spherical of Ujjayi pranayama. As beginners, Perform Ujjayi pranayama 3 to 5 times. Once you are used to it then increases the time as per your ability.

Benefits: Physiological Importance of Ujjayi Pranayama is as follow-

The body becomes healthy, strong and lustrous. It is Very helpful in clearing blocked arteries regulates cholesterol. It lowers the risk of heart attacks. It helps in cataracts and sinus problems, Rheumatism and migraine also. It Prevents thyroid problems and makes voice sweet and melodious.

It gives a positive attitude. It boosts the focusing power of the mind and increases the concentration power. It is the Best for arousing Kundalini, meditation.

It generates internal heat. It is Beneficial in chronic cold, cough, indigestion, liver problems, dysentery, fever and other diseases. It is Very helpful in Asthma problems and other respiratory diseases. Breathing through the nose humidifies the indrawn air, tempers it and removes mud particles. Exploitation Ujjayi Pranayama permits you to breathe clean air. The murmuring Ujjayi pranayama sound causes the bronchi to vibrate subtly, activating the ciliate epithelial tissue. Mud particles will be far from the lungs during this method. Throughout traditional respiratory, the pressure on the bronchi throughout exhalation is sort of modesty. Ujjayi Pranayama maintains steady pressure within the bronchi, even throughout the exhalation. This counteracts the collapsing of the smaller bronchi, permitting the exhalation to be swollen and also the quantity of residual air within the lungs to be reduced. This respiratory technique is very helpful for those that suffer from chronic hindering respiratory organ conditions or bronchial asthma.

 

BHASTRIKA PRANAYAMA

 

In Bhastrika Pranayama our lungs are moved with movements. Bhastrika (bellow-breathing) is a powerful and energetic Pranayama in yoga breathing exercises. In Ancient yogis, they called this breathing exercise as “the yoga breath of fire”. If you did Kapalbhati Pranayama, in this the importance is only on exhalation which is forced, short and quick. In Kapalbhati Pranayama, inhalation is passive and natural. During exhalation, we also force the belly in toward our spine in a brisk movement. While in the Bhastrika Pranayama Inhalation and exhalation both are forced. The movement of the belly along with every breath is an optional variation. So Bhastrika Pranayama is all about inhaling and exhaling completely so that our body gets a sufficient amount of oxygen.

Method: Steps of Bhastrika Pranayama

Step 1: Sit on the Padmasana (Lotus Pose) with the closed eyes.

Step 2: Take a deep breath in (inhale), filling the lungs with air. While you breathe in (inhale) assume that you are taking in positive energy and vibrations and that you are being energized by them. Inhaling should take the length of time-2.5 seconds to breathe in.

Step 3: After that gently breathe out. During breathe out (exhale), imagine that you are taking out all the toxins from our body and find (feel that during breathing out all the toxins comes out through your breath). Exhaling should take the length of time-2.5 seconds to breathe out.

Benefits of Bhastrika Pranayama:

Bhastrika Pranayama is an awesome breathing technique for respiratory-related Problems like Asthma. It gives strength to the lungs. It helps in allergies, asthma, respiratory diseases, tonsil, and thyroid. Our heart and head get an adequate quantity of fresh and pure air by which our health is improved.

Bhastrika pranayama is the best way of gaining enlightenment and tranquility. It Gives calmness to the mind.

It purifies the blood and kicked out the foreign objects and toxins from the body. It is the Best for those who are facing the problem of low blood pressure. It Heats up our bodies and it is Helpful in common cold. In this way, it improves our immune system.

 

ANULOM VILOM PRANAYAMA

 

Anulom Vilom Pranayama is one of several Pranayama or breathing exercise used in the practice of Hatha yoga. Anulom Vilom Pranayama is the best way of balancing the Tri dosas in our body. Our body gets ill when Tri dosas are not in a balancing position. Vaaa, Pitta, Kaffa known as Tri dosas, Tri means “three” and the meaning of dosas is impurities. All these are present in the body of every people. If one of them is an imbalance that we suffer from different diseases. All three are the cause of all diseases. So it’s important to balance these tri dosas. If you really want to balance these Tri dosas than do Anulom Vilom pranayama regularly. It is the simplest and best way for this.

Precautions:Try to Perform Pranayama in the morning with an empty stomach. If you haven’t enough time in the morning then do it in the evening but keep several hours gap in between your meals and Pranayama. Throughout the practice, assume that all your impurities are come out with exhale. With every inhalation wonder that your mind is getting some positivity and your body is more energetic than before.

Method: Steps of Anulom vilom Pranayama

Step 1:  Anulom Vilom Pranayama is very easy to do, first of all, close your eyes and sit in Pranayama and rest your hands on your knees.

Step 2:  Close the right nostril with the right thumb. Inhale slowly through the left nostril, inhale the oxygen as much as you can, this will fill your lungs with air.

Step 3:  Remove your thumb from your right nostril, as you remove your thumb from right nostril just exhale.

Step 4:  When you exhale use your middle finger to close your left nostril then inhale with our right nostril and remove the thumb from the right nostril then exhale. Repeat this process for 5 minutes.bBe focused and concentrate on your breathing.

Benefits of Anulom vilom Pranayama

It helps to cure mental problems like Depression, Anxiety, Stress, Tension, etc. it’s the Most beneficial for breathing-related problems like (Bronchitis, Asthma), etc. It improves the working of the lungs.

Anulom vilom pranayama is very effective for the mantel and physical health. It’s the best breathing technique for boosting your memory (Makes your brain sharper). Alternate nostril breathing technique Helps harmonize the left and right hemispheres of the brain, which correlate to the logical and emotional sides of our personality. It is beneficial to cure insomnia problem if you practice it before sleeping. the practice of an Alternate nostril breathing technique makes your mind calm and relax.

It improves your immune system, so it cures general issues like cough & cold. Without any doubt, Anulom Vilom is the most suitable Pranayama for all. Alternate nostril breathing is an ideal breathing technique for maintaining your heart healthy.

An alternate nostril breathing technique is the ideal breathing exercise for a healthy heart. it is also known as Nadi Shodhana pranayama. Nadi Shodhana is the next level of Anulom Vilom. In Anulom Vilom Pranayama we inhale and exhale, but in Nadi Shodhana pranayama we hold (kumbhaka or retention) our breath for a second or minute than exhale.

Morning is the best time to practice Anulom vilom Pranayama and you can practice it in the evening if you are not getting enough time in the morning. you should practice breathing exercises in Fresh air and it should an open area where the flow of air is normal and you get sufficient quantity of oxygen. This can be done even after meals. Your food is converted into glucose. Oxygen inhaled breaks glucose and convert it into energy.

You should practice it at least 60 to 80 times daily with Long and deep breathing, try to balance the timing of inhaling and exhale. The Alternate nostril breathing technique is excellent for healing, chakra balancing and getting rid of breathing or respiratory problems.

 

 

MOON PRANAYAMA (Chandra Bhedana Pranayama)

 

The word “Chandra” stands for the Moon and the meaning of Bhedan is piercing, enter or breaking through something e.t.c. and it is also known as Chandra bhedi pranayama. We have two nostrils for breathing, in yogic term these two nostrils are called nadi, Right nostril is Surya nadi and left nostril is known as Chandra nadi. There is another name for this Ida nadi (left nostril) and Pingala nadi (right nostril). Chandra Bhedana Pranayama is a simple and effective breathing technique. Moon is the symbol of coolness, so by doing this pranayama we feel some coolness in our body. Best and effective breathing process for cooling down the body. In this breathing exercise breathe in (inhalation) is done by the left nadi and we breathe out through the right nadi or right nostril. So this process is named as left nostril breathing or Anuloma type of pranayama. It is aforesaid that energy passes through Ida nadi (Chandra nadi) on the inhalation and by Pingala or Surya Nadi on the exhalation. These are larger nadis that hold the balance of magnetism and energy created by the sun and moon. They travel from the bottom of the spine to the purpose of the eyebrows.

Precautions:

Do not perform Chandra Bhedana Pranayama in case of Asthama, low blood pressure, cough and cold, and problems related to the respiratory system. In the initial stage don’t hold your breath for 2 months. In the initial stage do only breathe in through the left nostril and breathe out by right nostril.

Maintain the ratio of inhalation, retention and exhalation as 1:4:2. For beginners do not hold your breath and keep the ratio 1:2 for inhalation and exhalation. Always take the advice of an expert person before doing any process of yoga. Perform pranayama with an empty stomach.

Method: How to Perform Chandra Bhedana Pranayama:

Step 1:  Sit comfortably in Padmasana or Siddhasana. Keep your head and spine erect with eye closed.

Step 2:  Make a pranayama mudra by your fingers (press the index and middle finger of your hand towards the palm).Now use your right thumb to shut the right nostril. (If you are left-handed then make the pranayama mudra with your left hand and shut the right nostril with index and middle finger of your left hand).

Step 3:  Now inhale slowly and deeply through your left nadi until your lungs fill with maximum air. Now hold your breath for some time or as per your capacity.

Step 4:  Breathe out (exhale) slowly through right nadi.(Exhalation should be longer than the inhalation).

This is one cycle is completed. Repeat this process around 5 – 10 times. During this activity you ought totally in an accompanying way: Count to 4 amid inward breath, to 2 while holding the breath and to 6 amid exhalation.

Benefits of Chandra Bhedana Pranayama:

Chandra Bhedana Pranayama is helpful in reduces body heat. It’s useful in heart burning problems. It’s useful in fever.

It gives the refreshment to the body and mind and kicked out the feeling of laziness. It’s very effective in High blood pressure. It decrease the flow of gall.

The mind becomes steady by the daily practice of this Pranayama. It’s useful in reducing the tension, stress and other mental problems.

 

 

 

SUN PRANAYAMA (Surya Bhedana Pranayama)

 

Surya Bhedana Pranayama or Surya Bheda Pranayama is very effective and most important pranayama which is mentioned in Hatha yoga Pradipika. The meaning of “Surya” is Sun and the meaning of the word “Bhedana” is piercing, enter or breaking through something. In terms of yoga Right nadi (right nostril) is called surya nadi or Pingala, and Left nadi (left nostril) is named as Chandra nadi or Ida nadi. The right nadi is the entranceway of Pingala Nadi, speaking to the sun vitality, the hot vitality, or the manly vitality in our body. It is the vitality that is in charge of animation and physical work. By practicing Surya Bhedana Pranayama we are seriously initiating the sun vitality or as it was activating so as to make a leap forward of sun vitality the right nostril relaxing. Yoga propounds that in our body the place of Sun is close to the navel and also the moon within the skull. Whereas the moon contains a cooling result, and the sun creates heating impact. In this process we use right nadi (right nostril) to breathe in (inhalation) and the left nostril for breath out. This process is also named as Viloma type of Pranayama.

This concept has been in all probability derived from the actual fact that the food we eat is digestible within the part of the body close to the navel. Digestion is purportedly control by heat, of that the Sun is that the supply of. The air breathed through the Right nadi is purportedly makes an effect on alternative kinds of important energies in our body. Because of this impact these energies amass close to the foundation of the navel that is meant to possess an excellent significance in arousal the Kundalini.

Precautions:

You can begin with the low checking and after that expand it. In the earliest reference point of your practice you can even begin doing it without Kumbhaka (the holding) and Jalandhar Bandha. That will make you feel greater with the relaxing. At that point you gradually bring those components into the activity.

Surya Bhedana Pranayama is contraindicated in epilepsy, heart disease, anxiety and high blood pressure. Avoid it at night as it may lead to difficulty in falling asleep. Consult a yoga instructor and physician before starting a new practice if you have any chronic health conditions. People, who are experienced high blood pressure problem, don’t try this. Those people who have experienced brain surgery or heart surgery should take advice from medal expert or yoga expert before doing Surya Bhedana Pranayama. Always do Pranayama in a systematic way and in under the supervision of an expert person.

Method: How to Perform Surya Bhedana Pranayama:

Step 1:  Sit comfortably in Padmasana or Siddhasana. Keep your head and spine erect with eye closed.

Step 2:  Shut your left nostril with your ring finger and little finger. Now breathe in (inhale) slowly and deeply through your right nadi.

Step 3:  After that, shut your right nadi with the thumb of your right hand. Then exhale through your left nostril, along with keeping your right nostril closed.

This is one cycle is completed. Repeat this process around 5 – 10 times. During this activity you ought totally in an accompanying way: Count to 4 amid inward breath, to 2 while holding the breath and to 6 amid exhalation.

Benefits of Surya Bhedana Pranayama:

Surya Bheda Pranayama activates the body functions. It’s very helpful for increasing the digestive fire. It boosts the Appetite. It destroys intestinal worms. It cures gas problems.

It is the best for awakening the Kundalini Shakti. It creates lots of energy.

It cures all diseases that are caused by the insufficiency of oxygen in the blood. It cleans the frontal sinuses. It’s beneficial in Vata related problems. It’s the best and simple method in Low blood pressure.

It’s the Best for winter sessions. If you feel cold in your feet or hands then try this. It is the best breathing exercise for cold and cough, Asthama, or other respiratory problems.

It is the best for those Women who are suffering from a lack of sexual desire. It is useful in Leucoderma and other skin related problems.

 

BENEFITS OF PRANAYAMA

Inter-merging of both Prana and Space is the pranayama. It is vital to control the Universal life force because the concentration may be attained with the help of it. It is the process of inhaling and exhaling in a systematic way. The flow of universal life force keeps the health sound and steady and it brings perfection. Pranayama is the way to revive the Universal life force in the body in a controlled way.

The universal life force is gained from air and space when we inhale. Breathing is a continuous process and it is controlled by a part of brain namely Medulla Oblongata. Tissues of heart and lungs also join it. Thus we can control all the functions of the body with the help of pranayama. The purpose of pranayama is to uplift the life force in the body, circulate, control and coordinate it. According to Yogic philosophy, there are approximately 40 types of pranayama.

All the centres of energy (Chakras) i.e. Mooladhara Chakra, Swadhisthana Chakra, Manipur Chakra, Anahat Chakra, Vishudh Chakra, Aaggya Chakra and Sahastrar Chakra are fuelled with the Universal life force. Thus pranayama is the exercise to boost up the Universal life force by controlling breathing process in a systematic way for the purpose of coordinating and controlling the functions of all the Chakras of the human body. The universal life force is present in every living being as well as widely spread in Space. It can be absorbed by practising Pranayama. The accumulation of it brings perfection in the personality of human being and makes it impressive. Thus pranayama is the best way to uplift the universal life force in human body in order to make it impressive. Pranayama controls the energy within the organism, in order to restore and maintain health and to promote evolution.

When the in-flowing breath is neutralized or joined with the out-flowing breath, then perfect relaxation and balance of body activities are realized. Practising pranayama can relieve symptoms of asthma. It is also beneficial in treating stress related disorders, such as anxiety and depression. In the process of breathing when the prana air is inhaled, definite action takes place. One is related to the ingestion of oxygen into the alveoli and the other to the ingestion of the nervous energy into the brain system. He who practises pranayama will have good appetite, cheerfulness, handsome figure, good strength, courage, and enthusiasm, a high standard of health, vigour and vitality and good concentration of mind. You can take in a certain amount of energy or prana from the atmospheric air along with each breath. Vital faculty is the capacity shown by the largest quantity of air a man can inhale after the deepest possible exhalation. It manages psycho physical diseases. It puts chain on the senses. It makes the body healthy. It helps in controlling the modalities of mind. It gives opportunities to soul to flourish. Will-power becomes stronger through its practice.

Many parts of the body become inactive in course of time due to lack of attention. While some other part of the body become sluggish for the same reason. Pranayama helps us to pay an attention to each part of the body so as to make them function again properly and it boosts up the Universal life force in them. Moreover, it makes those parts active again which remains dormant since a long period of time and we have absolutely forgotten about their working and use. Apart from it, pranayama makes conscious and unconscious mind awakened. It activates all the Chakras and awakens latent spiritual forces in them. It makes the Aura of human being smooth and the flow of the Universal life force into the body possible. 

We make use of nearly 53% of our body and merely 9% of our mind. Pranayama has wonderful influence on both mind and body. Each internal and external part gets due attention and their working becomes effective and efficient. In pranayama, body gets sufficient oxygen while inhaling air, this, in turn, helps in purification of blood. The pure blood strengthens other organs of body and improves their working. Lungs throw out carbon dioxide and other toxins. In this way, there is a proper detoxification and purification of body.

To achieve sufficient and positive advantages from pranayama, you have better to practise it at a place where there is sufficient supply of oxygen. In such a case, it provides mind and body with more vitality, stamina, vigour, relaxation and peace. In fact, pranayama leads to enlightenment and it is very conducive in concentration and contemplation. Respiration is a process whereby living organisms produce energy for their metabolic processes. The energy is released from the breakdown of food (oxidised nutrients or glucose) and waste products are released at the same time in the form of water and carbon dioxide. Pranayama is the best exercise for overall health of respiratory system. Pranayama must be practised during asanas and meditation for securing the utmost benefits.