Different types of Pranayama,benefits, and performing steps

Pranayama benefits and steps
Effective Pranayama Benifits

Pranayama

We have discussed in our previous blog that how Pranayama benefits people by increasing their mental and physical wellbeing. Eight most common and popular breathing exercises are described below:

Ujjayi Pranayama

Steps

  • Sit in a comfortable position like Padmasana or Siddhasana
  • Make your body, mouth, and jawline relaxed
  • Close your eyes
  • Breathe slowly and feel it through your throat
  • While exhaling, try to make a soft sound ‘ahh’ from your mouth
  • Use your nose for breathing and keep your mouth closed and try to keep a contract with your throat
  • You can start for 5 minutes in the beginning and gradually you can increase the time to 15 minutes

Benefits

  • Make the face, nose, and throat muscle relaxed
  • Can control insomnia, anxiety, and both physical and psychological tension
  • Helps ‘Prana’ circulating in your body
  • Helps in digestion
  • Effective for respiratory problem and asthma
  • Increases concentration, energy, stamina, and makes your mind serene
  • Increases mental purity and self-awareness
  • You will feel joy, confidence, inspiration, and will find a purpose of your life for increased ‘Prana’ in your body
  • Strengthens your immunity and natural healing processes
  • Balances your emotions
  • Effective for sinus and migraine as well

Anuloma Viloma Pranayama

Steps

  • Sit in padmasana on a yoga mat
  • Close your eyes, keep your back straight and put your hands on knees
  • Close your right nostril with your thumb and start inhaling slowly
  • Take as much breath as possible
  • Slowly, remove your thumb from the right nostril and exhale from right nostril only
  • While exhaling with right nostril close your left nostril with your middle finger
  • Perform the same at least 5 minutes and gradually increase the timings
  • Focus on your concentration and breathing

Benefits

  • It helps to cure mental problems like depression, anxiety, stress, tension etc.
  • Bronchitis, asthma and other breathing related problems get solutions
  • Improves the function of lungs
  • It sharpens your brain and boosts your memory
  • Improves natural immune power
  • It is recommended for the people of all ages
  • It is good for maintaining good heart health
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Kapal Bhati

Steps

  • Sit straight on Padmasana and close your eyes
  • Inhale through both nostrils and breathe deeply to fill your lungs
  • Exhale the air forcefully through both nostrils that your stomach has some pressure on it
  • While exhaling, think that all negativities are coming outside from your body
  • Repeat the process for 5 minutes

Benefits

  • It generates heat and dissolves toxins
  • Enhances your beauty and keeps your skin shinning
  • Improves the functions of liver, kidneys, and intestines
  • It reduces belly fat and an overall weight
  • Improves blood circulation and reduces stress
  • It helps to control emotions
  • Makes your mind and body calm

Agnisara Pranayama

Steps

  • Sit on Padmasana in an airy room free from distractions. Keep your waist, back, spine, and neck straight
  • Inhale to your maximum capacity to fill your lungs
  • Now hold your breath and try to contract the anus muscles towards the intestines
  • Exhale unhurriedly
  • While holding your breath draw your naval muscles towards your spine
  • Do this movement as long as you can hold your breath
  • Release your body and inhale deeply
  • Practice it 2-3 times
  • Gradually increase the time

Benefits of pranayama

  • Improves constipation, loss of appetite, and indigestion problems
  • Helps in reducing stomach fat
  • It strengthens the internal organs and keeps them effectively functional
  • It increases your mental spirit and inner energy
  • Cures insomnia and other sleep disorders

Bhramari Pranayama

Steps

  • Sit on a mat in your favorite posture like Padmasana
  • Keep your eyes closed and breathe normally
  • Close your ears with your thumbs
  • Place your index fingers above the eyebrows and place remaining fingers on your eyelids
  • Start inhaling deeply and slowly through both nostrils
  • Concentrate your mind
  • Keep your mouth closed
  • While exhaling through your nose, make a humming ‘OM’ sound
  • Repeat the process for 5 times

Benefits

  • It soothes mind and aids stress management
  • It helps to achieve a concentration of mind
  • It brings a feeling of happiness in your mind and brain
  • It lowers stress, anger, tension, and anxiety
  • It is effective for hypertension
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Sheetkari and Sheetali Pranayama

Steps

  • Sit in any position you are comfortable with
  • Keep your eyes and mouth closed
  • Join the upper and lower line of teeth
  • Open lips slightly to inhale and make a sound ‘See-See
  • Now close your lips and exhale through your nostrils
  • Repeat at least 8-10 times

Benefits

  • Keeps your body temperature controlled
  • Useful in fever
  • Helps in indigestion
  • Enhances calmness by making your mind and body cool
  • Reduces stress and calms your mind
  • Best for depression

Surya Bhedana Pranayama

Steps

  • Sit in a comfortable position
  • Keep your back, head, and spine straight and eyes closed
  • Place your ring finger and little finger on your left nostril to close
  • Inhale slowly and fill your lungs completely using your right nostril
  • Now close your right nostril with your right thumb
  • Breathe out through your left nostril
  • Again breathe in from your right nostril and breathe out from left
  • Repeat it for 5 – 10 times

Benefits

  • It awakens the Kundalini Shakti
  • Helps to increase the digestive fire
  • Reduces the deficiency of oxygen in your blood
  • Effective for intestinal worms
  • Good for sinus pain
  • Activates the body functions
  • Creates a lot of positive energies
  • Boosts your metabolism
  • Increases libido in women
  • Useful in skin problems

Bhastrika Pranayama

Steps

  • Sit in Padmasana and close your eyes
  • Inhale deeply to fill your lungs with air
  • Now breathe out gently
  • Try to keep the inhaling and exhaling time same
  • While inhaling, think that you are taking positive energies from the universe
  • While exhaling, assume that you are taking out the toxins, negativities and bad things from your body

Benefits

  • Reaches fresh oxygen to your brain
  • Benefits and boosts the nervous system
  • Energizes your body and mind with positive vibes
  • Helps in depression and anxiety
  • Helps in treating fibrosis
  • Effective in curing respiratory problems, allergies, and breathlessness
  • Strengthens immunity
  • Good practicing in sleep apnea

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