Pranayama

This is very useful for every one and it helps to improve your health and reduce your excess fat

1. Pranayama Presented by jyothi M.Sc. Analytical Chemistry

2. In Sanskrit ‘ Pran ’ means ‘Breath’ and ‘ Ayama ’ means ‘control’ so Pranayama is “Breath Control”. Pranayama is the complete breathing exercise which is the part of yoga. In all pranayama the breath plays an important role. So concentrate on your breath and feel the positive energy comes when you inhale and negative energy goes out while exhaling.

3. Common benefits Provide relaxation to body and mind Improves Blood Circulation concentration Cures and prevents from Cancer Blood pressure Stress Anxiety Stomach disorders Depression Diabetes heart problems and so many health issues

4. Bhastrika Pranayama Sanskrit word Bhastrika means bellows. Bhastrika is the excellent breathing exercise which we can practice slowly or fast as per our convenience. In this pranayama body gets the maximum amount of oxygen due to complete inhaling and exhaling breathing.

5. Steps for Bhastrika Pranayama Sit comfortably on flat ground. Those who can’t sit on ground can sit on chair because this pranayama is related to the breath. Take a deep breath through both nostrils and fill the lungs with air and then exhale with hissing sound. Inhale deeply and exhale completely. Do this for 2 min to 5 minutes max and see the result in a few days. We can do this pranayama by slowly, medium and fast way.

6. Benefits Helps to stronger the lungs. Keep away the heart related problems Relive stress, depression and hypertension Cures obesity, arthritis and throat infection. Increases appetite Cure asthma, headache, migraine, neurological problems, depression, gastric problems

7. Kapalbhati pranayama Kapalbhati pranayama is very effective in curing stomach disorder, obesity. Those trying to loose weight can practice Kapalbhati regularly and see 100% results

8. Steps for Kapalbhati Pranayama Sit on the flat floor and fold your legs. keep the spine straight and close the eyes. Keep the right palm on right knee and left palm on left knee. Now take a deep breath and exhale with all your force  so your stomach will go deep inside. When you exhale with hissing sound try to think that your disorders are coming out of your nose. Do not stress on inhaling. Inhalation should not involve any effort. Inhaling will be done automatically after each exhaling. Repeat these steps for 5 minute and take rest. You can increase the time for 15 – 30 minutes. Should not practice very fast. Speed of practice should be medium. Pregnant women should not do this

9. Benefits of Kapalbhati Pranayama. Improves the function of reproductive system. Cures erectile dysfunction naturally. Improves the function of pancreas. Helps to produce insulin hormone naturally. Cures breast cancer. Helpful in reducing weight (Belly fat) . Keeps depression away and brings positive thoughts. Helpful in curing respiratory diseases as asthma, allergies, constipation and sinus even hair loss and acidity Improve the function of kidneys

10. Bahya Pranayama Bahya means “outside”. In this pranayama the breath is kept outside during the practice so it is called Bahya Pranayama. It should be done after kapalbhati pranayama.

11. Steps for Bahya Pranayama Sit in pose of Padmasana or Siddhasana. Take a deep breath and exhale completely (breath out) to evacuate lungs as much as possible. Hold your breath and touch your chin to the chest is called ( Jalandhar Bandha or Throat lock) . By pulling your stomach in and up under the rib cage such that the stomach and back seem to touch each other from inside. It is called ( Uddiyana Bandha ). Lift the muscle from groin area is called ( Mulabandha or Root lock ). Hold this three bandhas for some time as much you can 10-15 seconds then breathe in deeply to release these three locks. Repeat Bahya pranayama for 2-5 minutes daily.

12. Benefits of Bahya pranayama Constipation , Acidity , Gastric problem , Hernia cure completely Problems related prostate get cure. Cures problems related reproductive organs. It is beneficial in diabetes also. Urine and sperm related problems get cure completely.

13. Anulom Vilom pranayama Anulom Vilom pranayama is one of the excellent breathing exercises for mind and body. which is also know as Nadi Shodhana. Regular practice offers energy in the body and releases stress and anxiety.

14. Steps for Anulom Vilom Pranayama It is very simple asana every one can do this of a Sit comfortably on flat ground. Those who can’t sit, can sit on chair because this is related to the breath. Now close right nostril with right thumb and breathe from left nostril. Then close left nostril with middle and ring finger and breathe out from right nostril. Now breathe in deeply with right nostril and then close right nostril and breathe out deeply with left nostril. Do the repetition. Do this for 5-10 minutes. Keep in mind that your breathing should be up to the lungs and not in the stomach. Pregnant women should practice it but over straining should be avoided.

15. Benefits of Pranayama Anulom Vilom Keep away the heart related problems Regular practice of anulom vilom breathing exercise cleanses, strengthens and tones your nervous system. Excellent for glowing skin. Helps to improve function of your lungs . Helps to prevent diabetes and keeps diabetes under control . Remove blockage of arteries . Cure Asthma, headache, migraine, Neurological problems, Heart blockage , depression, gastric problems.

16. Bhramari pranayama Bhramari pranayama is the excellent breathing exercise for releasing agitation, frustration and anger. It is the best breathing exercise in calming your mind. ‘ Bhramari ‘is the type of ‘ Indian bee ’ and ‘pranayama ‘means breathing. In this type of pranayama when we exhale making a humming sound. It resembles the typical humming sound of bees. So you can understand why this breathing exercise is called as Bhramari Pranayama.

17. Steps for Bhramari Pranayama (Humming Bee Breath) Sit straight in the Padmasana  or Sukhasana  and press your tragus with your thumb. Place your index fingers on the forehead and with the remaining fingers close your eyes. Start inhaling through both the nostril deeply and slowly. By keeping mouth close, exhale by making a humming sound bee like “ hmmmm ”. While making humming sound say ‘ Om ’ in soft humming sound. Feel your body releases impurity from your body and experiencing positive energy. Consult a doctor if you are suffering from any ear problem or and medical ailments before doing Bhramari Pranayama. Practice daily for 3 to 5 minutes

18. Benefits of Bhramari Pranayama It relieve tension, anger and anxiety Cures sinus problem Cures the problems related to nervous system. During pregnancy it is very helpful for pregnant women for easy and trouble free childbirth

19. Udgeeth Pranayama It is known as “ Omkari Japa ” means chanting of “ Om ”. Udgeeth pranayama is the simple breathing exercise. Should be practiced on a daily basis like other recommended pranayama

20. Steps of Udgeeth Pranayama Sit in a suitably relaxed posture. In this pranayama the inhaling and exhaling duration should be long. Inhale deeply and while exhaling chant Ommmmmmmmm for a long time as much you can. Anyone can practice Udgeeth Pranayama. Including children to old age. You can practice this any time whenever you feel stress. Repeat this for 5-10 minutes.

21. Benefits of Udgeeth Pranayama It relieves tension, anger and anxiety . It cures problems related to sleep (Insomnia) and bad dreams . Control the high blood pressure and cure it. Cures the problems related to the nervous system. Cures acidity Improve memory power

22. Pranav pranayama After practicing all six pranayama concentrate your mind on inhaling and exhaling for some time this is called Pranav pranayama . This is very simple breathing exercise This is one type of meditation

23. Steps for pranav pranayama Sit in Padmasana, Sukhasana or Vajrasana quietly. Breathe normally and concentrate your mind on inhaling and exhaling. While practicing Pranav pranayama imagine that God is everywhere in every particle. Practice for 3 minutes to 1 hour as per your available time.

24. Benefits of pranav pranayama It gives physical and spiritual energy. Gives relief from mental stress and overcomes the physical disorders. Gives good health. Strengthen the mind. This is the simplest breathing exercise and all people of any age can practice.

25. Important Precautions   According to experts these seven pranayama are enough to become healthy and fit. Morning is the best time to practice pranayama and after you take a bath. Wear loose clothes and sit straight. Lets see most recommended seven pranayama as follows These breathing exercises (seven pranayama ) should be done on an empty stomach and in fresh air. Always consult a doctor before practicing any exercises. Practice should be done under expert guidance. A person who is suffering from Heart problem and Lung problems should practice slowly other wise slowly increase the speed of breathing.

26. Thank you….