Yoga and Pranayama for better Life

                    

Pranayama is the practice of breath regulation.

It's a main component of yoga, an exercise for physical and mental wellness. In Sanskrit, "prana" means life energy , "yama" means control.

Benefits of Pranayama

 1.Decreases stress

 2.Improves concentration

 3.Increases mindfulness

 4.Reduces blood pressure

 5.Improves lung function

 6.Enhances cognitive performance

 7.Improves cardiovascular health

 8.Weight loss

 9.Strengthens Immune system

 10.Clears Nasal passages

Types 

1. Nadi Shodhana Pranayama

 

Take your right hand and curl the pointer and middle finger into the palm Take the thumb over your right nostril and your ring finger over your left Nostril. Block your right nostril with your thumb and inhale up your left for a count of four. Hold the breath for four. 

2. Dirga Pranayama 

This is a simple Pranayama technique, making it a great place to start when exploring the world of Pranayama. You are actively working to fill the body in three distinct parts, which invites more awareness of the sensation of breathing inside each part of the body. Hold the breath and relax, dropping the shoulder down away from the ears. Hold for as long as is comfortable. Exhale completely, bringing the torso down, resting the hands on the floor, head can hang. Hold the void (no breath) , for as long as is comfortable and then repeat.

3. Kapalabhati Pranayama

 i)Take your right hand to the belly inhale through the nose.

 ii)As you exhale suck the belly button back towards the spine.

 iii)Focus on the exhale pump the stomach in each time. 

 iv)The inhales will come naturally. 

  4. Sitali Pranayama     

Take the tongue and make the shape of a ‘U’, so like this. If that is not accessible, we can just make an ‘O’ shape with the mouth. Inhale through the mouth, then close the mouth. Exhale through the nose. This type of Pranayama, invites moisture into the system which cools down the body and the mind. It’s great to bring in at the end of a particularly heated practice to counter internal heat and bring the body back into balance.

5. Sama Vritti Pranayama 

  

Breathing through the nose, inhale for a count for four and Hold for a count  of four. Exhale for four and hold, for four. Over time you can work up to six,  eight and so on. This type Pranayama can be practiced by anywhere in away  that is low key. It’s an effective way to focus the mind and cultivate stillness.

 6. Bhramari Pranayama

Close the lips but have the teeth slightly parted. The tongue is just resting on the back side of the top teeth. Take your thumbs to block the ears. Your pointer finger comes just above the brow and to the midpoint of the forehead. The remaining three fingers  on either side of the bridge of the nose, resting and covering the eyes. Inhale   through the nose and as you breathe out, drop your chin to your chest and exhale through the mouth (lips still closed), creating a ‘hmmmm’ sound.

This pranayama technique derives its name from the black Indian bee called Bhramari. The humming vibrations creates calming effect and soothes tension.

  7. Bahya Pranayama  

 Inhale deeply and fill up the belly. As you exhale, lean forward and suck the     belly back towards the spine. Hold that for as long as is comfortable and         then release the belly before you take your next breath in.

 SECRET PRANAYAMA TECHNIQUES

Most people are in the dark about  the profound and powerful effects that conscious breathing can have on the body and the mind. In many yoga  classes, even though the breath is   encouraged, it is often the secondary focus of asana practice .Pranayama has many effects on the physical body: it can ease high blood pressure, the symptoms of asthma, dispel toxins and get stagnant energies moving. It also is a powerful tool that works to calm the mind. The concentration that is required forces you out of the head and into the present moment. The breath and mind are very closely linked and you have the power to quickly and effectively moderate your mood and mental state. All this, just by tuning into breath awareness! One Tibetan Pranayama technique, that I find particularly powerful, that clears the mind and awakens a vibrant awareness, is called Nine Round Breathing. Breathe in through the right nostril and out through the left – three times. Breathe in through the left nostril and out through the right – three times. Breathe in through both nostrils and out through both – three times.

 CONCLUSION

Pranayama is a great tool to have in your mindfulness tool kit. Try to spend even a few minutes settling the mind before engaging with these techniques; just taking a few clearing breaths will suffice. If you can, practice before meals, or aim for four hours after, to ensure an empty stomach.  Make sure you are in a comfortable seat. Over time there will be a natural inclination towards lengthening this time; so listen to your body and let that be you guide.