Pranayama (Breathing) Exercise Poses , Steps , Benefits , Precautions

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Pranayama

Namaskar, Hello friends and again welcome on rddu entertainment with a very important article based on “Pranayama”. Please read it carefully and learn how important it is for you.

Pranayama

Pranayama is basically a breathing technique, which flows good energy in our body. As we all know, it’s “breath” because of which we are alive. Breathing is more important than anything else like drinking water, eating food, etc. Without breathe there is no life. The nature has gift us Pranayama to keep our body organs clean and detoxify it by doing it on regular basis. Pranayama is a package of benefits as it can help regulate your system, alter your mood and offer longevity.It clear our emotional and physical problems in our body to free the breath. You can supercharge your body through practicing Pranayama regularly.

Pranayama is always starts with inhalation and exhalation. This balances the nervous system and strengthens the lungs and also prepares the body to hold the breathe (retention).

Practicing pranayama on regular basis regulates energy flow to the 72,000 nadies (channels through which consciousness flows) in Our body, helping us improve our health.

There are so many benefits of doing pranayama, and being an actress I prefer doing it daily, because it increases memory, keep my voice clear, also controls on my mind and keep my mind positive. For actors it’s very good exercise as we need to understand the mood of character, which we play. we can learn dialogues easily and the most important thing it helps us to hold our breathe for long. Either we are dancing or doing any physical activity during our scene we don’t get tired easily.

Let’s go through the types of Pranayama. Please read it carefully or twice, before doing to understand properly.

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The list of pranayama which can be performed on regular basis are-

 

  • Om Chanting (udgeetha pranayama)
  • Left nostril breathing (Chandrabhedan Pranayama)
  • Right nostril breathing (Suryabhedan Pranayama)
  • Alternate nostril breathing (Anulom-vilom pranayama)
  • Health on fire (Bhastrika Pranayama)
  • The victorious breath or the ocean breath (Ujjayi Pranayama)
  • Cooling breath (Sheetali Pranayama)
  • Hissing breath (Sheetkari Pranayama)
  • Humming 🐝 Breath (Bhramari Pranayama)
  • (Kapalbhati Pranayama)
  • (Pranav pranayama)

 

 

1) OM chanting (udgeetha pranayama)

Steps:-

  • Sit in an open area, or a room with fresh air. Also be careful about the place,it should be neat and clean. (use a yoga mat to sit on it).
  • Sit either in padamasana (the lotus pose) or vajrasana. If you’re not comfortable in sitting down, sit on a chair. But keep your back straight and comfortable. Keep your hands either on your knees or on your thighs. You can also keep your hands in your lap, with one hand resting on the other.
  • Keep your eyes close. Shut your eyes very slowly, and relax. Stop thinking about everything else and try to focus on your breath.
  • Breath deeply through your nose till diaphragm is full with air, and exhale. While exhalation start sounding “o” and when you breath in make “m” sound.
  • Make sure to keep the sound “o” longer than “m”.
  • Repeat it 5 to 10 times.

Benefits:-

  • It provides us emotional and physical energy.
  • Make our mind peaceful and steady.
  • It reduces physical and mental stress.
  • It helps in improving blood circulation, immune system and hormonal function.
  • Breathing quality is also improved.
  • It also relax the heart and nervous system.
  • Its very beneficial in migraine and headache, etc.

Contradiction/Precaution:-

  • Anyone and everyone can practice om chanting, even Kids can also do it.
  • Always remember to keep your mind fresh and focused when you practice it.
  • It’s best to practice in the early morning.

2) Left nostril breathing (Chandrabhedan Pranayama)

Steps:

  • Sit in an open area, or a room with fresh air. Also be careful about the place,it should be neat and clean. (use a yoga mat to sit on it).
  • Sit either in padamasana (the lotus pose) or vajrasana. If you’re not comfortable in sitting down, sit on a chair. But keep your back straight and comfortable.
  • Be aware about your breath under this practice, fill the breath in your lungs.
  • In left nostril breathing, breath in process is done only through left nostril and breath out process is done only through right nostril.
  • Fold index and Ring finger of your right hand and Use the thumb to close your right nostril And Ring finger to close left nostril.
  • Now close your right nostril by your thumb, and breath in slowly with your left nostril.
  • Hold for 2 seconds and then close your left nostril with your Ring finger and exhale slowly through your right nostril. This is a complete one round of left nostril breathing (chandrabhedan pranayama).
  • Keep in mind the ratio of inhalation, retention and exhalation should be appropriate. Like, for beginners it can be 1:4:2, that means inhale for 1 second, hold your breath for 4 seconds and then exhale it for 2 seconds. And by practicing it regularly,you can increase the timing of inhalation, retention and exhalation but into the same ration, which is mentioned above.
  • Repeat it 5-10 times. Increase the number of rounds by practice regularly.

Benefits:-

  • It helps in getting rid of fever.
  • It is very effective in heart burning problem and high blood pressure.
  • It reduces the body heat.
  • Like every other pranayama, it also helps in reducing mental stress.

Contradiction/Precaution:-

 

  • This pranayama is suitable only in summer. Don’t practice it in winter season.

 

  • Perform it on empty stomach or after 4-5 hours of having meals.
  • Heart patient, low blood pressure patient and epilepsy patient are not allowed to practice left nostril breathing.
  • Don’t do it if you are suffering from fever, as it has cooling effect on our body.
  • Also don’t practice left nostril breathing and right nostril breathing in same day.

 

3) Right nostril breathing (suryabhedan Pranayama)  

Steps:-

  • Sit in an open area, or a room with fresh air. Also be careful about the place,it should be neat and clean. (use a yoga mat to sit on it).
  • Sit either in padamasana (the lotus pose) or vajrasana. If you’re not comfortable in sitting down, sit on a chair. But keep your back straight and comfortable.
  • Be aware about your breath under this practice, fill the breath in your lungs.
  • In right nostril breathing, breath in process is done only through right nostril and breath out process is done only through left nostril.
  • Fold index and Ring finger of your right hand and Use the thumb to close your right nostril And Ring finger to close left nostril.
  • Now close your left nostril by using your ring finger, and breath in slowly with your right nostril.

 

  • Hold for 2 seconds and then close your right nostril with your thumb and exhale slowly through your left nostril. This is a complete one round of right nostril breathing (suryabhedan pranayama).
  • Keep in mind the ratio of inhalation, retention and exhalation should be appropriate. Like, for beginners it can be 1:4:2, that means inhale for 1 second, hold your breath for 4 seconds and then exhale it for 2 seconds. And by practicing it regularly,you can increase the timing of inhalation, retention and exhalation but into the same ration, which is mentioned above.
  • Repeat it 5-10 times. Increase the number of rounds by practice regularly.

 

Benefits:-

  • Benefits of right nostril breathing is opposite of left nostril breathing.
  • It reduces cold. And create heat in your body.
  • Its effective in low blood pressure.
  • It treats cold, as it helps in cooling Your body.

Contradiction/Precaution:-

  • This is suitable in practicing only during winter. Avoid practicing during summer.
  • Perform it on empty stomach.
  • High blood pressure patient are not allowed to practice it.
  • Also don’t perform it if you are performing left nostril breathing in same day.

4)Anulom-vilom pranayama

Steps:-

  • Sit in a comfortable position. vajrasana or padamasana is preferable or If you are not able to sit down properly you can sit on a chair.
  • Keep your spine straight and left hand on your left knee.
  • Use your right hand thumb to close your right nostril and ring finger to close your left nostril.
  • Close your right nostril With your right hand thumb and breath in from left nostril. Fill your lungs full with breath.
  • Hold your breath for few seconds and than close your left nostril with your ring finger of right hand before you exhale. You can also close your left nostril just after you inhale breath from right nostril and hold for few seconds, as it make sure that your breath is not exhaled.
  • Than Release your thumb from your right nostril and breath out Slowly.
  • Now breath in from your right nostril and than close your right nostril With your thumb. Hold on your breath.
  • Release your left nostril And breath out slowly.
  • This will be the one round of alternate nostril breathing. You can repeat it 5-10 times. And after practicing regularly you can increase the number of rounds.
  • The ratio for beginners should be like Inhale for 1 second, retention  for 1 second and exhale for 1 second. But if you can do, than try doing  1second Inhalation, 4second retention and 2 second exhalation. You can increase the timing by regular practice.

Benefits:-

  • It cleans the nadies and makes prana flow freely in the entire body. As it cleans the entire nadies of body it is also called Nadi shodhana pranayama.
  • Diabetes, blood pressure, obesity can be controlled by doing it.
  • It treats snoring.
  • It increases pure oxygen supply throughout the body.
  • It decreases anxiety and stress.
  • It also manage blood circulation and beneficial for arthritis.

Contradiction/Precaution:-

  • Blood pressure patient should avoid practicing it.
  • Practice it on empty stomach.
  • Don’t practice it, if you have lungs problem.

5)Bhastrika Pranayama

Steps:-

  • Sit in comfortable position, either in vajrasana or padamasana (lotus pose).
  • Keep your spine and head straight without stretching.
  • Take a slow deep breath.
  • Exhale quickly and forcefully through your nose. As you exhale, inhale with the same force.
  • During inhalation the abdomen relaxes and fills out slightly and during exhalation the belly move slightly in.
  • This will be the one round.
  • Do it 10 times. And you repeat each round three to five times.
  • Keep in mind, inhalation and exhalation should be equal in duration.

Benefits :-

  • It refresh the body and mind.
  • If you practice it regularly, it will create a new level of energy in your body.
  • It is very good in improving memory.
  • Also good in improving blood circulation.
  • It is very good for lungs and respiratory system.
  • It builds better metabolism.
  • It keep away Depression.
  • It is useful in weight loss.

Contradiction/caution:-

  • Patient of high blood pressure, heart disease, brain tumor, vertigo, stomach or intestine problems, diarrhea should not attempt this practice.
  • If you experience light headache or dizziness during the practice, stop practicing it.
  • It should be practice only when mind is relaxed and  stomach is empty.
  • Pregnant women should not practice bhastrika.

6)The victorious breathing (ujjayi Pranayama)

Steps

  • Sit in Padamasana or vajrasana in comfortable position.
    • Keep your spine straight.
    • Now take a long deep breath slowly from both the nostrils.
    • Try to contract your throat, while you breath in and feel the touch of air in your throat.
    • Hold for few seconds. Whenever you inhale and exhale while performing ujjayi you slightly contract the rear of your throat, making a gentle hissing sound.

 

  • Now breath out by closing Your right nostril and exhale from the left nostril. Try to produce sound like “hhhhhhhhhaaaaa” while you exhale.

 

Benefits:-

  • It controls snoring and also helps in thyroid related problems.
  • It controls high blood pressure and helps in heart related  discomforts.
  • It cleans the inner body by detoxifying it.
  • It also enhance the capacity of respiratory, digestive and nervous system.
  • A focused ujjayi breath can release tension and tight areas of body.
  • It also improves concentration and keep our mind calm.

Contradiction/Precaution:-

  • Do not tightened your throat during ujjayi.
  • If you are  patient of heart disease or high blood pressure, don’t practice it.
  • Stop practicing if you feel dizzy.
  • While performing ujjayi air should not touch inside the nose.

7)sheetali Pranayama

Steps:-

  • Sit in a comfortable position. vajrasana or padamasana is preferable or If you are not able to sit down properly you can sit on the chair.
  • Keep your spine straight and left hand on your left knee.
  • Bring out your tongue to your mouth and roll it in shape of tube. If you are facing problem in rolling your tongue, you can also make small “o” shape with your mouth.
  • Inhale through the tube of tongue and at the end of inhalation, lower your chin to your chest in jalandhana bandha and hold the breathe for 5-8 seconds.
  • Now lift up your chin slowly. Close the right nostril with your thumb and using ujjayi breath exhale slowly through your left nostril. This is complete one round.
  • You can repeat it 5 times.

Benefits:-

  • It regulates your digestive system.
  • It relax the body and calm anxiety.
  • It detoxifies our inner body.
  • It improves quality of breath and develops concentration.
  • The best thing about sheetali is it balances pitta, especially in summer season and also soothe emotions.

Contradiction/Precaution:-

  • Avoid practicing it in extreme cold.
  • If you have chronic constipation in your history, avoid practicing it.
  • Patient of asthma, cold, cough and congestion should also avoid practicing it.

8)sheetkari Pranayama

Steps:-

  • Sit in a comfortable position. vajrasana or padamasana is preferable or If you are not able to sit down properly you can sit on the chair.
  • Keep your spine straight and left hand on your left knee.
  • Bring the teeth together lightly. Open your lips.
  • Take a long deep breath through the gap between your teeth,and at the end of your inhalation, lower your chin to your chest in jalandhana bandha and hold the breathe for 5-8 seconds.
  • Now lift up your chin slowly. Close the right nostril with your thumb and using ujjayi breath exhale slowly through your left nostril. This is complete one round.
  • You can repeat it 5 times.

Benefits:-

  • It lowers the blood pressure.
  • It’s very help in insomnia.
  • It also keeps our mind cool and helps in dealing with anxiety, stress and anger. It’s beneficial for short tempered people.
  • It also cool down the entire body, nervous system and brain.

Contradiction/Precaution:-

    • Avoid practicing it in extreme cold.

 

  • If you have chronic constipation in your history, avoid practicing it.
  • Patient of asthma, cold, cough and congestion should also avoid practicing it.

 

9) Humming bee Pranayama

Steps:-

  • Sit in a comfortable position. vajrasana or padamasana is preferable or If you are not able to sit down properly you can sit on the chair.
  • Keep your spine straight.
  • Put your index fingers in both of your ears and Close your eyes. Instead of using index fingers you can also use your thumbs to shut your ears, and can cover your eyes by using rest of your fingers.
  • Fill your lungs fully with slow inhalation of breath.
  • And breath out slowly, making a humming sound like a humming bee from the throat. The sound should be reverberate in the head.
  • Feel the vibration sound In your head.
  • This is the only complete one round. You can repeat it 3-5 times.

Benefits:-

  • It reduces blood pressure.
  • It builds the confidence.
  • It also cure migraine.
  • It gives instant relief from anger, anxiety and tension.
  • It is a kind of medicine for those who are suffering from hypertension.
  • It’s regular practice prepares the mind for meditation.

Contradiction/Precaution:-

  • Don’t ever put your finger inside your ears, while performing it.
  • Just press the cartilage when you close your ears. And remember not to press the cartilage too hard.
  • When you make humming sound, keep your mouth close.
  • Keep your face relax while practicing humming bee breathing.

10) Kapalbhati Pranayama

Steps:-

  • Sit in an open area, or a room with fresh air.
  • Sit either in padamasana (the lotus pose) or vajrasana. Keep your spine straight and comfortable. Keep your right hand on your right knee and left hand on left knee.
  • Now inhale deep breath and exhale with full force, so your stomach will go deep inside.
  • While you exhale with hissing sound, just think that your disorders are coming out of your nose.
  • Do 10 exhalation on each inhalation in the beginning. This will be first round.
  • If you are beginner, repeat it only 5 times. You can increase the number of rounds after practicing regularly.
  • Do it in slow pace in beginning, and after some days of practice you can maintain medium pace. Don’t force your body for doing kapalbhati in fast pace.

Benefits:-

  • Kapalbhati is effective in weight loss, specially the belly fat.
  • It improves the function of lungs and respiratory system, and also improves reproductive system.
  • It helps to produce hormones of insulin naturally and improves pancreatic function.
  • It helps in getting rid of constipation and acidity.
  • It brings positive thoughts and keep away from depression.
  • It’s also make skin glow, as it cleans the body from inside.

Contradiction/Precaution:-

  • Pregnant women aren’t allowed to practice kapalbhati.
  • Those who are heart patient or high blood pressure patient can practice it at slow pace And number of exhalation should also less. Like, three exhalation on each one inhalation.
  • Also girls should avoid practicing it during their mensuration.

 

11)Pranav pranayama

Steps:-

  • Sit in a peaceful area with eyes closed, straight spine and Head. (don’t stretch, just be relaxed)
  • Gyan mudra is preferable in practicing pranav pranayama. So you can keep your fingers in gyan mudra or simply keep your right hand on your right knee and left hand on your left knee.
  • Breath very normally and focus on your breathing while you inhale and exhale.
  • Connect your mind with god and positive thoughts. Stop thinking anything else. Feel that your mind is very relaxed.
  • Practice it for 2 to 3 minutes.

Benefits:-

  • It gives mental peace and keep our mind calm.
  • Best thing about pranav pranayama is that everyone can practice it.
  • It’s very helpful to keep our mind fresh and stress-free.

 

One important caution for practicing all types of pranayama is that you should always feel relaxed and free from tension while performing it.

Thank you for reading the article and read all my articles on yogasana. You can follow me on facebook, and instagram,and also can email.

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