Pranayama is an ancient Indian yoga practice concerned with controlling the breath. "Pran" means breathing and "Ayama" means extension. It's a powerful technique that ensures healthy body and calm mind. Practicing various types of Pranayama regularly improves breathing pattern, boosts your resistance power, purifies blood and gives physical strength to your body. Mind must concentrate on breathing during Pranayama. Controlling and regulating inhalation and exhalation is called Pranayama.
How to Do Pranayama Yoga at home
Though Pranayama is very simple, but it's a very effective tool for relaxation. While practicing these simple breathing exercises, you must take care of some preventive measures. If you are suffering from some chronic diseases, you must consult your doctor before practicing. Pranayama is beneficial in treating stress related disorders also.
Here are some berating exercises and their advantages that you can practice at home.
Bhastrika is a Sanskrit word which means Bellows. In this practice, the breathing pattern is similar to the blowing of bellows. It's all about inhaling and exhaling so that your body gets the maximum amount of Oxygen.
- Sit in a comfortable posture. You can sit in Padmasana or Vajrasana as these are the ideal poses to practice pranyama. Feel relaxed and breathe in deeply through your nostrils
- Make sure that your lungs are full with air during the breathing process. Once you inhale, exhale it with great force
- In this pranayama practice, one needs to apply force while inhaling and exhaling. Apply as much force as your health and endurance power allow
- During Bhastrika Pranayama, your abdomen should not blow up. Instead your chest area must blow up and repeat this procedure for 5 to 10 times
- One should perform this practice for 5 minutes every day. Those who have blood pressure or heart disorders should not practice this Pranyama
Benefits of Bhastrika Pranayama
1. Cures illness of the respiratory system.
2. Boosts the supply of oxygen in the body.
3. Keeps negative thoughts away.
4. Helps in the prevention of cough and cold.
This Pranayama is very effective in calming your mind down instantly. This practice releases anger, frustration and anxiety. This technique Bhramari derived its name from Indian Black Bee.
Procedure and benefits of Bhramari Pranayama
- Sit straight and close your eyes. Keep a gentle smile on your face
- Place your thumb on the ears, index fingers above your eyebrows and remaining along the sides of the nose
- Take a deep breath in and as you breathe out. Press your nose with your pinky finger while making a loud sound like a bee
- Breathe in again and continue the same process for 6 to 7 times
1. Relieves tension and anxiety instantly.
2. Provides relief if you are feeling hot.
3. Effective for the people suffering from hypertension.
4. Improves concentration and memory.
5. Cures throat diseases.
6. Builds confidence.
This Pranayama practice purifies the entire respiratory system and helps in getting a radiant and glowing skin. Practicing this yoga in the morning is highly beneficial.
- Sit in a comfortable position. Padmasna and Vajrasana are the ideal positions. Feel relaxed
- Take a deep breath in and then release the breath out. Now inhale slowly and exhale it with great force. While inhaling, your abdominal muscles should get expanded and get extracted when you exhale
- Exhalations should be forceful. Process of inhaling and exhaling should be constant. Make sure that you are throwing air forcefully from the lungs while exhaling
- Do not take much effort while inhaling. Complete the process with deep inhalation and exhalation
- Continue with 3 sets with 15 exhalations in each set. Take small breaks between each set. You can increase the sets as per your convenience
1. Detoxifies lungs and respiratory tracks.
2. Tones up the abdominal muscles, reduces belly fat
3. Boosts the supply of oxygen
4. Makes you look beautiful.
Anulom Vilom Pranayam
This Pranyama is also known as Nadi Shodhana Pranyama. It cleanses and tones your nervous system.
- Sit in a comfortable position and close your eyes. Feel relaxed. Sit in this position for a couple of minutes
- Close your right nostril with your right thumb and inhale slowly from the left nostril. Fill up your lungs to the maximum
- Hold your breath for some time. Do not hold breathe if you are suffering from asthma
- Now close your left nostril and exhale from right nostril slowly. Here you will return to the actual position and toxic air is released
- Inhale again through right position and exhale from left nostril
- Repeat the process gradually for as long as possible. With practice, inhaling and exhaling time can be increased as per your convenience
1. Cleans up the nervous system.
2. Beneficial in sinus and migraine problems.
3. Improves blood circulation and breathing capacity.
4. Removes mental tension and stress.
5. Maintains functioning of the digestive system and cures abdomen diseases.
6. Prevents diseases like Diabetes and heart diseases.
7. Provides strength to meditate for hours.
8. Keeps your mind calm and peaceful.
In this yoga practice, small hissing sound is made during inhalation.
- Sit in a comfortable position. Start inhalation and exhalation normally
- Bend down your head, blocking a free flow of air and inhale as long as you can
- Make a sound from your throat while inhaling. Hold for 3 to 5 seconds
- While exhaling close your right nostril with right thumb and breathe out from left nostril
- Repeat the process for 10-12 times or take as much time as you need
1. Sound vibrations will calm your mind and make it focused.
2. Clears the sound pipe.
3. Cures thyroid.
4. Reduces snoring problems.
5. Raises your body heat.
Important Tips and warnings
- It is advisable to practice Pranayama in the morning.
- If you prefer doing it in the evening, do it empty stomach
- Consult with a doctor before starting Pranyama if you have any health disorders. Ask any yoga expert or teacher about how to do Pranayama Yoga before starting yourself.
- Always do those practices only that are comfortable for you.
- Sit comfortably with your spine erect.
- People with abdominal wounds, hernias and uterus problems should completely avoid Kapalbhati.
- Pregnant women should consult doctor before practicing Pranayama.