Pranayama 8 kumbhaks P P T -1 2 3 . pptx

Pranayama

1. B.M.S. COLLEGE OF ENGINEERING Autonomous Institute, affiliated to VTU Dept. of Physical Education  & Sports Science ​ PRANAYAMA ​

2. PRANAYAMA

3. PRANAYAMA

4. Introduction 

5. Introduction.....  The emphasis while breathing may be more on inhalation, on exhalation or on stillness.  It may be on space entering the body and on the number of counts in each inflow and outflow — whether the flow be short or long. 

6. Pranayama & Breathing  Pranayama refers to breathing exercises which clear the physical and emotional obstacles in our body to free the breath and so the flow of prana - life energy. Regular and sustained practice of Pranayama can supercharge your whole body The regular practice of breathing exercises can completely change the quality of life that one is leading.

7. Benefits of Pranayama  Increases and enhances the quantity and quality of  prana , thereby increasing our energy levels. Clears blocked  nadis  and  chakras. Makes one energetic, enthusiastic, calmer and positive. Brings harmony between the body, mind, and spirit, making one physically, mentally and, spiritually strong It brings clarity to the mind and good health to the body

8. The ancient Indian sages knew that some breathing techniques were simple to practice and brought great relaxation to the body and mind. These breathing techniques can be practiced with ease and at any time of the day on an empty stomach. Let us know how to do pranayama one by one: 1. Bhramari pranayama                                                5 . Surya bedhana Pranayama 2. Kapal Bhati pranayama                                            6. Ujjayi Pranayama 3. Bhastrika pranayama                                                7. Sheetkari Pranayama 4. Nadi Shodhan Pranayama                                        8. Sheetali Pranayama 9. Murcha Pranayama

9. Bhramari is a Sanskrit term which derives its name from ‘ Bee’, as exhalation sound produced in this pranayama resembles the ‘ Humming Sound (hmmm)’ of a bee. In Bhramari Pranayama, as you exhale, the ear canal is closed with index fingers and humming sound like a bee is produced from the back of the throat. Understanding your breathing pattern through bhramari is the easiest way to calm your mind and get rid of a nxiety, tension, agitation,high blood pressure, heart disease etc.,

10. Kapalbhati  Pranayama    Kapalabhati  is invigorating and warming. It helps to cleanse the lungs, sinuses and respiratory system, which can help to prevent illness and allergies. Regular practice strengthens the lungs and abdominal muscles. It is ideal to practice  Kapalabhati  early in the morning on an empty stomach.  The method to  do  the  pranayama  is just exhale. Exhale (Breathe Out) continuously for 1-5 minutes and it is called  Kapalbhati Pranayama .   Do  it slowly- 1 stroke in 1 sec. Not too fast, not too slow.

11. Bhastrika Pranayama    Bhastrika Pranayama is the process of rapid inhalation and exhalation which gives a boost to the body. Sit in Padmasana (Lotus Pose). Take a deep breath and fill your lungs with air and Release the breath. Now begin practicing the technique by inhaling and exhaling with force. Benefits are like, good for brain oxygenation, nervous and the motor system, depression and anxiety, treating fibrosis, cough, flu, respiratory issues, allergies or breathlessness, helps strengthen immunity. 

12. Surya Bhedana Pranayama ( Anuloma - Viloma ) Surya Bhedana Pranayama is the deep inhalation of breath through the right nostril, then holding the breath for as long as comfortable and finally, exhaling through the left nostril. Provides energy and body warmth, blood purifies and increases, Digestion improves, delays aging, cures the insufficiency of oxygen in the blood. Surya bhedana pranayama cleans the frontal sinuses, beneficial in Vata related problems, destroys intestinal worms by natural deworming, if felt cold in the feet or hands, then, try this asana, generates lots of energy by enhancing your metabolism. Popular breathing exercise for cold and cough, and asthma.

13. Ujjayi Pranayama Ujjayi Pranayama is one technique that helps calm the mind and warm the body. When practicing  Ujjayi , you completely fill your lungs, while slightly contracting your throat, and breathe through your nose. Helps rectify fluid retention in the body Beneficial in chronic cold, cough, indigestion, liver problems, dysentery, fever and other diseases. Create a constriction in the throat as if  breathing  in and out of a thin straw. Whilst maintaining a closed mouth position be mindful of held tension in the teeth, jaw, throat and/or neck – let it go. Can feel the  breath  stroke the back of your throat as you inhale and exhale.

14. Sheetal literally means cold or soothing and the basic purpose of this pranayama is to decrease or cool down the body temperature by inhaling moistened or water-saturated air. It is especially supportive when you are feeling drowsy in the morning, in the afternoon slump when you need more focus or in the evening as you unwind and relax from a hard day at work . Curl the tongue like a pipe from both sides. Inhale gently through the curled tongue. Inhale gently and not forcefully with a hissing sound like “ s ..s..s” and feel the moist air as you take it in At the end of inhalation, retract the tongue and close the mouth Exhale slowly through the nostrils and lower your chin back to a neutral position as you do it

15. A variation to the Sheetali Pranayama, this technique is for people who are unable to curl their tongues. This also has the same cooling effect as the Sheetali Pranayama along with additional perks of naturally supporting the endocrine system as well. These pranayama technique cools the body, adds moisture to the system and alleviates pitta imbalance in the body. Popularly called as the cooling breadth, both the Sheetali and Sheetkari Pranayama leaves your mind and body feel calm, spacious and relaxed. Gently press your lower and upper teeth together. Separate your lips as much as possible and expose your teeth to the air. Inhale deeply and gently through the teeth with a hissing sound. At the end of inhalation, close your mouth and relax the tongue. Exhale through the nostrils without opening your mouth and feel the gush of coolness into your nervous system and mind.

16. Health Benefits of the Sheetali and Sheetkari Pranayama