Pranayama! high 5 for a healthy life
Pranayama! Now the whole world believes in pranayama yoga and even merily celebrates the International Yoga Day on 21st June each year. Finally, the United Nations recognized the universal popularity and appeal of Yoga on 11 December 2014, and proclaimed 21 June as the International Yoga Day under resolution 69/131. The International Yoga Day aims for raising awareness of the many benefits of practicing yoga worldwide.
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Pranayama & Yoga together bring the best in you. Best pranayama benefits include concentration, control in hypertension, control in blood sugar levels. Even it also helps increase in stamina, boosts the immunity and metabolism, improves digestion and many more. So in a nut shell, pranayama and yoga, when practiced for a little time daily, shall make you a fit person. There is a ancient saying that more the body is free from diseases, more will be the concentration. And, we know concentration is the source of physical and spiritual well-being.
Here we propose some of the best five pranayama types which all must include in your daily routines. If you practice regularly, it will help you reduce stress, feel more relaxed, increase visibility and immunity and pulmonary system.
This pranayama, when done regularly, improves the functionality of abdominal organs, reduces belly fat, helps losing excess weight and balances sugar levels in your body. This is a unique breathing technique involves passive inhalation and active exhalation, taking in more oxygen and burning calories. It involves normal inhaling, that is, breathing in as much air as you can and exhaling forcefully. This process required to pull the stomach muscles as closely possible in towards the backbone during exhalation. Perform upto 5 mins to start with and increase the frequency with time for best results.
Anulom Vilom pranayama helps to normalize blood pressure, helps to purify blood, reduces the risk of heart diseases and even improves eye sight. its simple and has a rythm. This requires a person to sit on his heels, called the Padmasana and close the eyes. Once, done, then close the right nostril by pressing against with the right hand thumb and inhale slowly through the left nostril. This process ends after taking in maximum air possible in one inhalation.
Then you can remove the thumb from your right nostril and exhale keeping the left nostril closed. This is done using the right hand middle finger pressing against the left nostril. Now, the inhalation in similar way needs to be done with middle finger still pressed against the left nostril and exhale though the right. This time the thumb is used to close the left nostril. Need to perform the process upto 5 minutes. and increase the frequency with time for best results.
The Bhramari pranayama name is derived from the Bhramari, the Black Indian bee. This process involves exhalation with a typical humming sound like a bee. It is known for instant calming one’s mind and is one of the best breathing exercises. It helps in ridding the mind off from common human feelings like frustration, anxiety and anger or any form of tension. First, sit on a asana, then close the ears with your thumbs and place your index fingers on the temple. Then close both the eyes with the other three fingers and inhale through the nose gently and hold for a few seconds. Keeping the mouth closed, try to exhale by making a flat humming sound. Keep repeating the process atleast 5 times in a single session.
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(“Temple” means a juncture where four skull bones fuse together: the frontal, parietal, temporal, and sphenoid. This juncture is located aside between the eye brows and side of the forehead. Please see the image for clarity. This area is covered by the temporal muscle. Usually, body uses it during mastication).
This pranayama includes natural inhaling and exhaling with a little bend head. This blocks the normal flow of air while making a sound from the throat. Then need to hold upto 5 seconds. And again need to close the right nostril with right thumb while exhaling through the left nostril.The sound vibrations that generate as a result help in concentration and focus of mind. This is also seen to be reducing and even curing thyroid and snoring problems. Repeat the process upto 12 times.
The more is the frequency, the better and faster is the results.
This pranayama includes some forceful breathing which helps clear up the respiratory system. This is along with a sound. Need to take a deep inhaling and expand the stomach. Then, have to exhale the air out with force and try and pull the navel towards the backbone. Need to perform this breathing exercise number of times, upto 2 minutes, as it helps in many ways. It clears our wind pipe and makes our lungs stronger. It also burns excess belly fat.
The pranayamas are usually performed in Sukhasana, the cross-legged posture with a straight back and closed eyes. After that, when you are ready, then concentrate and focus on the breathing of different types as above. You will find that, with time, the stamina and appetite for pranayama will automatically increase. The zeal to be fit shall bring out the best in you and make you a healthier, fitter and a better person as a whole. Pranayama of all types help the number of cycles as you perform these breathing exercises regularly.
Just remember one thing, do the steps carefully. And if required take the training from an expert or a doctor’s advise. All steps may not be advisable if already the person is suffering from any disease or undergoing certain treatments.
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All postures may not resemble the actual poses. For videos on pranayama, watch this
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