Murkssha Pranayama yoga practice is a difficult yoga practice technique, it is for those who are adept at previous yoga exercises. Murksha means ‘state of unconsciousness’. This feeling of unconsciousness is considered to generate happiness, it concentrates the mind and activates life energy. In this yoga practice, the breath has to be taken in slowly and exhaled slowly. The breath can be held for some time as per one’s capacity. By doing this regularly, anxiety, mental disorders, stress etc. go away. The brain and body become energetic. Controls breathing and stabilizes the nervous system.
Method to do this –
1.First of all, sit in a comfortable posture, such as Padmasana, Sukhasana, Vajrasana or any other posture of your choice.
2.Slowly close the eyes and concentrate towards the nostrils for inhaling and exhaling.
3.Breathe slowly through your right nostril and make sure that after breathing, hold your breath as much as you can and then exhale slowly through the left nostril.
4.Keep in mind that during Murksha Pranayam, try to keep the mind away from worries and thoughts.
In general, you can start Murksha Pranayama slowly and do it for two-three minutes. Then you can increase it from time to time to five-ten minutes. Note that any pranayama should be done regularly to get maximum benefits.
Keep in mind that this exercise brings you into a state of unconsciousness. It is considered to be the sum of suspension of all mental activities, hence it should be practiced only under the guidance of an expert. Heart, lung and blood pressure patients should not do this exercise.
is a popular Pranayam excercise in Yoga which can help in controlling breathing. The word Ujjayi means “victorious” i.e. overcoming breath control. The specialty of this pranayama is that in this the sound is pronounced from the inner, back part of the throat to absorb and exhale the breath.
Its method is as follows:
1.Sit in a Sukhasana or Padmasana and come to a state of inner peace. Keep the muscles calm. 2.Close your eyes and concentrate. 3.Breathe normally through your mouth. 4.Keeping your mouth closed, feel the breath towards the back of your throat and exhale through the nose with a throaty friction sound. 5.Similarly, keeping the body stable, inhale through both the nostrils making a sound and then exhale while making a sound.
Repeat this process and stay focused. You can do this pranayam independently for 5-10 minutes.
Following are the main benefits of regular practice of Ujjayi Pranayama:
1.Stability: Ujjayi Pranayama helps to control breathing and brings the mind to a state of peace and stability. 2.Generation of Prana Shakti: Through this Pranayama, Prana Shakti (physical and mental energy) is generated and flows. 3.Breathing control ability: This pranayama increases your breathing control ability and helps in bringing more oxygen into the body, which increases energy. 4.Stability of mind: Ujjayi Pranayam helps in making the meditation stable and concentrated. Insomnia and mental stress also reduces. 5.Increase in strength and energy: Through this pranayama, you can activate your emotions by increasing your energy. 6.Cleansing the trachea: This pranayama helps in keeping the trachea clean and healthy. 7.It slows down the rate of breathing. It is believed that this results in longevity. 8.By doing this the complaint of stuttering and stammering also goes away. 9.Provides relief from thyroid problems. 10.Helpful in eradicating TB (tuberculosis).
Note that it would be best to take guidance from a yoga guru or instructor to perform Pranayam correctly. Beginners should not practice this breathing for more than five minutes a day. Heart patients should also not do this exercise.
Pranayam which means continuous expansion of life force energy. Pranayam is a Sanskrit word. It is a very important part of traditional yoga. Pranayama yoga practice is the practice of breath regulation which involves the technique of increasing and regulating the flow of prana energy in the body. Pranayam is considered to be the most effective way to control your breathing. Mental balance can be achieved by controlling the breath through this yoga. Pranayama Yoga kriya includes activities ranging from the simplest yoga practice to advanced yoga practice.
Nadi shodhan is done through this Pranayam Yoga practice. The number of Nadis in our body is 72000, this Yoga Kriya purifies them. By doing this continuously and regularly, we get relief from mental disorders, high blood pressure, digestive system, migraine etc. This yoga activity concentrates the mind. Balances energy flow.
Nostril breathing exercise
Steps – First of all, spread a mat or any suitable thing and sit in Padmasana. Now with the help of your thumb and little fingers, first press the right nostril and inhale through the left nostril, then press the left nostril and exhale through the right nostril, again inhale through the right nostril and exhale through the left. Do this for about 5 minutes. Do it for.
2. Shitali (coolness) Pranayam –
This is pranayama that cools the mind. It is believed that this controls hunger and thirst and provides coolness to the mind. By its continuous practice, bile defects are removed. Calms emotional excitement, cures high blood pressure and stomach acidity. Practicing this pranayama should be avoided in case of cold or cough.
Steps – In this Pranayama, breath is taken in through the mouth and exhaled through the nose. For this, first of all, sit at a suitable place in an open space, park or garden as before. Now comfortably open your mouth, stick out your tongue a little, slowly take a long breath through your mouth, hold it for a few seconds and then exhale slowly through your nose. Repeat this action for five to six minutes.
Ujjayi Pranayam increases the length and stability of the breath, which increases the amount of oxygen which fills the body with energy. This yoga exercise also cleans the respiratory tract. Lung related disorders are cured. It reduces stress and keeps the mind stable. This pranayama should be practiced only after getting used to the previous yoga exercises.
Steps- Suitable place to do Ujjayi Pranayam Sit in a posture like Sukhasana or Padmasana, keep the back straight and stable. with eyes closed Take a deep breath and exhale slowly through the nose, making a friction sound as you feel the breath in the back of your throat. In the beginning, you should try to exhale only slowly and carefully. When you learn this technique you can take your breathing to greater depth and length.
Note that it may be easier to do Ujjayi Pranayama directly from the abdomen in a relaxed state, where you can leave your body and bring your awareness to your attention.
Kapalbhati yoga practice is a very popular yoga practice. It also has amazing benefits. That is why it has been called life partner. The word Kapalbhati is made up of Kapal and Bhati, Kapal means front part of the head and Bhati means light. According to yoga gurus, doing this yoga practice regularly daily gives the following benefits. improves the nervous system. Along with preventing cholesterol, it keeps the heart healthy. Removes the problem of heart blockage Balances hormones. Beneficial in migraine. It also protects liver and kidney from many diseases. keeps the body energetic. Also cures dark circles under the eyes. Along with this, it is beneficial in thyroid, depression, skin diseases, diabetes, allergy, stomach gas etc. Please note that patients suffering from cervical disease and pregnant women may be at risk of doing this.
Steps- To do this, first of all sit in Padmasana posture. Exhale while keeping your mouth closed with pressure on your stomach, let the process of breathing happen automatically. Your focus should be on exhaling with pressure on your stomach. Men should try to do this yoga activity for about 10 minutes and women for 4 minutes. If possible, take help of a yoga teacher.
5. Bhramari Pranayam –
Bhramari Pranayam is very beneficial in mental stress, depression and high blood pressure. It is also called Night Yogakriya because after doing this Yogakriya, one gets better sleep, it is also very beneficial in the problem of sleep. Therefore, with this yoga practice you can get relief from anxiety, despair and anger.
Its steps- First of all, sit in a suitable posture in a calm environment. Close your ears with both your thumbs and close your eyes with the other fingers. After this, keeping your mouth closed, slowly take a long breath and then chant Om while exhaling. Take 3 to 4 seconds to inhale and 15 to 20 seconds to exhale. Do this action 6 to 7 times.
6.Bhastrika Pranayama –
Doing this yoga practice regularly daily benefits the eyes, nose, ears and lungs. It also improves digestion. Please note, lung or respiratory patients, blood pressure patients, pregnant women, heart patients should not do this yoga.
Steps- In this yoga practice, the breath is taken in at a fast pace and then exhaled at a fast speed. Do this for about 5 minutes.
Murksha Pranayama is a difficult yoga practice technique, it is for those who are adept at previous yoga exercises. Murksha means ‘state of unconsciousness’. In this the breath is held inside for some time. By doing this regularly, anxiety, mental disorders, stress etc. go away. The brain and body become energetic. Controls breathing and stabilizes the nervous system.
Steps 1.First of all, sit in a comfortable posture, such as Padmasana, Sukhasana, Vajrasana or any other posture of your choice. 2.Slowly close the eyes and concentrate on the nasal tip for inhaling and exhaling. 3.Breathe slowly through your right nostril and make sure that after breathing, hold your breath as much as you can and then exhale slowly through the left nostril. 4.Keep in mind that during Murksha Pranayam, try to keep the mind away from worries and thoughts.
Keep in mind that this exercise brings you into a state of unconsciousness. It is considered to be the sum of suspension of all mental activities, hence it should be practiced only under the guidance of an expert. Heart, lung and blood pressure patients should not do this exercise.
8.Plavani Pranayam –
This yoga practice is a pranayama technique for controlling the respiratory system that is taught in various religious and yogic traditions.
Steps- Inhale slowly and exhale slowly, while inhaling, bulge your stomach outward like a balloon, then exhale slowly and slowly pull your stomach inwards. Keep in mind that the key is to inhale and exhale slowly.
It is important to note that Pranayama should not be practiced if you are already suffering from respiratory problems, lung or heart disease. Pranayam excercise should be learned and practiced only under the guidance of a qualified yoga teacher or instructor, especially for beginners. Qualified teachers can ensure proper and correct technique and guide you by suggesting pranayama practices best suited to your individual needs and abilities.
Tadasana ( Mountain posture) is a traditional asana. This yoga is very simple and accessible. Pulling the body upwards like a Taad (mountain) is called Taad Asana or mountain pose. This is a posture which increases the length of the body.
First of all, stand straight, toes of both the feet should be joined together.
Keep your hands on either side of the body. Maintain distance between both the hands, then while inhaling, raise both the hands upwards or towards the ceiling.
Keep the entire body stable and ensure that the weight of the entire body falls equally on both the legs. Slowly raise the heels upwards and stand with the support of the toes. After that, spread your hands in the upward direction. Now slowly bring your heels to the ground and bring your hands downwards to the starting position. Repeat this asana for 15 minutes.
This is a balancing asana, hence do it slowly. It is best to do Taad Asana after waking up in the morning. However, this asana can be done any time during the day, not immediately after eating food, but after an hour.
Benefits of Tadasana posture –
This yoga increases the height. it stretches all the muscles of the body. Blood circulation in the body occurs properly. The spinal cord gets stretched due to which its disorders are cured. Knees and arms become stronger. Develops mental balance and is very effective in reducing stress.
Surya Namaskar Yoga is a wonderful yoga activity, if you do it daily, it can change your life. It can fill new energy in your life. doing it regularly brings new glow on the face , It does not allow wrinkles to appear on your face even with increasing age, making you look young for a long time.it is very beneficial in digestive disorders, stress, blood circulation, weight loss, menstrual disorders etc.
it is done in 12 steps. After doing each step, the same yoga practice has to be repeated to do the new step. Which provides a new energy to your entire body.
1- salutation posture (Pranam Aasan):
In this asana, first of all you stand straight and fold your hands in the Namaskar position, then take a deep breath and leave your shoulders and your body light. Now while inhaling, move your hands towards the position and while exhaling, reach the Namaskar position. Come in.
advantages: The body gets an experience of concentration and peace, which gives relaxation to the body.
2–Raised Arms pose(Hast uttanasan ):
In this asana, take a deep breath and raise your hands upwards and take them near your ears. Then in this position, pull your entire body upwards and push it backwards.
advantages: By doing this, strength in the bones of the body increases and there is a lot of relief in the shoulders, lower part, upper part, chest and neck.
3– Hand to Foot pose (Hasta Pada Asana):
In this asana, bend forward and exhale deeply and place your hands on the ground near the toes of your feet so that your head is touching your knees.
advantages: By doing this, metabolism improves, which creates flexibility in the body and digestion process also improves.
4– Horse handling posture(Ashwa sanchalan asan):
During this asana, take your left foot back and touch the knee of this foot to the ground and at the same time move your face upwards and look upwards like a fox.
advantages: This asana improves eye problems and eyesight, provides relief from knee problems and improves kidney function.
5-Stick pose (Dandasana):
While doing this asana, take both your legs forward and make the body like a straight line.
advantages: This controls blood pressure and provides relief to the nerves of the brain.This asana is very simple but its benefits are many. It improves body posture, strengthens the spine and helps in becoming flexible. It is also helpful in digestive disorders.
6- Salute with eight parts(Ashtang aasan):
Ashtanga Yoga is made up of Ashta and Anga . Yoga of eight organs, in which all the eight organs have to be controlled.
Advantages: It focuses on breathing, mental concentration, posture and meditation. It increases stamina, controls body weight. This asana has many benefits.
7-Cobra pose (Bhujang aasan):
Bhujang Asana means snake posture because in this asana our body is like a snake. Its order is seventh in Surya Namaskar.
Advantages:
Doing this asana daily provides relief from back, neck, liver, shoulder pain, knee pain, throat related diseases and stress disorders.
8-Mountain pose(Parvat aasan):
People of all ages can do this asana. The position in this asana is like a mountain, that is why it is called mountain asana. This asana is considered to be a rejuvenating asana for the body.
Advantages:
By doing this asana regularly, it provides relief from fatigue, stress etc. It is beneficial in reducing waist fat. Strengthens the lungs and balances blood circulation.
9-Downward-Facing Dog Pose (Adho Mukha Svanasana):
In this asana, the shape of the body looks like the shape of a horse. In this it has to be ensured that the body looks like an inverted V. /\ Thus .
Advantages:
There are many benefits by doing this regularly, like, the spine gets benefited, digestion process improves, blood circulation remains normal etc.
10-Upward-Facing Dog Pose (Urdhva Mukha Svanasana):
In this yoga posture, the back is bent backwards. In this, the weight of some part of the body is put on the hands and shoulders.
Advantages:
This asana provides relief from back stiffness, indigestion, back pain, blood flow disorders etc. By doing this regularly, the chest expands, lungs expand and their abilities increase.
11-Plank Pose (Phalakasana):
This asana is made up of two words, plank and asana, so to do this asana, we have to keep our body straight like a wooden plank.
Advantages:
It makes our muscles flexible and gives shape to the abs. Shoulders, arms and Strengthens the wrist. Provides peace to the mind and also increases our concentration
12-Half Way lift (Ardha uttanasan):
This asana should be done only on an empty stomach. In this asana, while bending the hips, exhale, half standing, bend forward and try to touch the ground. The duration of doing this is between 20 to 30 seconds.
Advantages:
There are many tremendous benefits if done regularly. This stretches our muscles, can reduce weight, can normalize the protruding stomach. It is beneficial in respiratory system disorders, asthma etc.
