Pranayama-guide-steps-benefits&precautions
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Introduction to Pranayama
Pranayama is a system of techniques used to harness and manipulate universal energy known as prana. It is an integral aspect of yoga, often incorporated into asana practice or used as a preliminary step for meditation. Pranayama-guide-steps-benefits&precautions-2021
The term is driven from several Sanskrit roots; prana meaning. “vital life force", Yama meaning “control'', and Ayama meaning “extension” or “expansion". The breath is symbolic of prana, and pranayama can be understood as a method to extend and expand vital life force energy through the deliberate control of respiration.
Pranayama appears in many of the earliest Indian scriptures, in which a huge range of purposes is detailed. The practice may be used for purification, achieving liberation, focussing the mind, steadying the body, or as an adjunct to other techniques such as mantra chanting and meditation.
Pranayama also features as the fourth limb of Patanjali’s ashtanga system, the prominent eight-limbed path of yoga. According to Patanjali’s Yoga Sutras, Pranayama is a preparatory practice, required before the more advanced techniques of pratyahara (withdrawal of the senses), Dharana (concentration), and dhyana (meditation), leading to the ultimate stage of samadhi (enlightenment).
Benefits Of Pranayama. Pranayama-guide-steps-benefits&precautions-2021
Physical Benefits
Pranayama strengthens the muscles used in breathing, increasing our lung capacity and improving circulation throughout the body. By exhaling excess carbon dioxide and inhaling oxygen, breathwork can enhance the functioning of internal organs and boost the immune system.Mental Benefits
Focusing on our breath sends more oxygen to the brain, improving mental clarity, focus, concentration, and attention. Breathing helps us to engage higher-order thinking skills to promote thought organization, good decision making, and planning skills. Taking deep breaths also relaxes and soothes the nervous system to support relaxation, reducing stress as well as physical tension in the body and aiding in sleep hygiene.Emotional Benefits
Pranayama helps us to let go of negative thoughts and emotions. Focusing on our breath activates the parasympathetic nervous system, reducing the fight or flight response and producing a sense of calm. This supports emotional intelligence by helping us to slow down and identify emotions in ourselves and others.Spiritual Benefits
Focusing on our breath draws our attention to the present moment and can increase feelings of inner peace and stillness. Breath-work sets the stage for the concentration required for meditation and is a wonderful tool for reflection and prayer.
Top Pranayam that you should add to your daily routine. Pranayama-guide-steps-benefits&precautions-2021
Pranayama-guide-steps-benefits&precautions-2021
Image:- Urban-Yoga-Gurus
Image:- Urban-Yoga-Gurus
- Anulom-vilom Pranayama
Also known as Nadi Shdodhana (alternate nostril breathing)What does it do?
This pranayama helps normalize blood pressure, aids in blood purification, reduced the risk of heart disease, and can also improve sight.
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| Pranayama-guide-steps-benefits&precautions-2021 Image Source - Google | Owner |
Do it!
Close your eyes and sit in Padmasana. Use the right thumb to close the right nostril. Inhale slowly through the left nostril, taking in as much air as you can to fill your lungs. Remove the thumb from your right nostril and exhale. While exhaling, use the middle finger to close your left nostril and inhale with your right nostril. Remove the thumb from the right nostril and exhale.
Reps: Perform for 2-5 minutes
- Bhramari Pranayama
This Pranayama derives its name from the Bhramari, the black Indian bee. The exhalation resembles the typical humming sound of a bee!What does it do?
It can calm your mind down instantly and is one of the best breathing exercises for distress as it rids the mind of frustration, anxiety, anger, or agitation.
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| Pranayama-guide-steps-benefits&precautions Bhramari Yogs Image Source - Google | Owner |
Do it!
Close your ears with your thumbs and place your index fingers on the temple. Close your eyes with the other three fingers. Gently inhale through the nose and hold for a few seconds. Keeping the mouth closed, exhale by making a humming sound.
Reps: 5 times
- Ujjayi Pranayama
Also known as victorious breath or ocean breath, this breathing technique involves a soft hissing sound during inhalation.What does it do?
The sound vibrations that are a part of this Pranayama sharpen that focus of your mind can help cure the thyroid and reduce snoring.
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| Pranayama-guide-steps-benefits&precautions Ujjayi Pranayama Image Source- Google | Owner |
Do it!
Begin by inhaling and exhaling naturally. Bend down your head, blocking the free flow of air, and inhale as long as you can, making a sound from your throat. Hold for 2-5 seconds. Close your right nostril with your right thumb while exhaling, and breathe out through the left nostril.
Reps: 10-12 times in as much time you need
- Kapalbhathi Pranayama
Known as the skull shining breathing technique, this strong deep breathing exercise is synonymous with Baba Ramdev for most of us!What does it do?
This pranayama can improve the functioning of all abdominal organs, reduces belly fat, lead to quick weight loss, and balances sugar levels in your body.
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| Pranayama-guide-steps-benefits&precautions Kapabhathi Pranayama Image Source - Google | Owner |
Do it!
This breathing technique involves passive inhalation and active exhalation. So inhale normally, breathing in as much air as you can, and exhale forcefully. Try to pull your stomach muscles as closely as you can towards the backbone during exhalation.
Reps: Perform for 2-5 minutes
- Bhastrika Pranayama
The forceful breathing exercise clears up your respiratory system and is characterized by sounds like a flame burning below a furnace.What does it do?
Perform this breathing technique to strengthen your lungs, burn excess fat, improve physical and mental ability and clear the windpipe.
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| Pranayama-guide-steps-benefits&precautions |
Do it!
Take a deep breath in, inhaling as much air as you can, and expand your stomach. Exhale the air out with force and try to pull your navel in towards the backbone.
Reps: Repeat for 1-2 minutes and rest for a while afterward
Do your pranayamas sitting in Sukhasana, the cross-legged position. Keep your back straight and your eyes closed. Think positive thoughts and focus on your breathing. Increase the number of cycles as you perform these breathing exercises regularly.
Always check with your doctor before performing any deep breathing exercises. S/he may advise against doing some if you suffer from any health issues.
Best time for performing Pranayama. Pranayama-guide-steps-benefits&precautions-2021
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| Pranayama-guide-steps-benefits&precautions Time Image :- Urban-Yoga-Gurus |
Here are some essential guidelines for pranayama to start your practice of pranayama at home. These are guidelines are for reference only and people can modify these as per any specific condition in consultation with their yoga teacher.
It is recommended to do pranayama early in the morning, one to two hours before sunrise when oxygen content is maximum in the air. Also, the early morning body is fresh and the mind is clear from any thought processes.
An empty stomach is ideal for pranayama. Early morning, food consumed during the previous day is digested. It is recommended that you should clear your bowels before starting asanas or pranayama.
If you cannot do pranayama in the morning, try to do it in the evening around sunset time. An empty stomach is ideal for pranayama. Early morning, food consumed during the previous day is digested. It is recommended that you should clear your bowels before starting asanas or pranayama.
Types Of Pranayama. Pranayama-guide-steps-benefits&precautions-2021
- Quiet Breathing.
- Deep Breathing.
- Fast Breathing.
- Tribandha and Pranayama.
- Nadi Shuddhi Pranayama or Anuloma - Viloma (Alternate nostril breathing - I)
- Anuloma - Viloma (Alternate Nostril Breathing - II)
- Suryan Bhedan Pranayama (Right Nostril Breathing)
- Ujjayi Pranayama.
Precautions to take while doing Pranayama
To practice and while practicing pranayama, take care of these things carefully.
Cardiac patients should not practice exceeding the time limit.
Practice it at a place where there is no noise, no pollution.
Pranayama should be practiced with an empty stomach.
Practicing after a bath improves blood circulation more.
Breathe only through the nose, not through the mouth. Pranayama-guide-steps-benefits&precautions-2021
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