Pranayama yoga practice – types, benefits and method of doing it step by step.

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.

Yoga exercises of Pranayayama

1.Naadi Shodhan(pulse purification)–

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. 

3. Ujjayi Pranayam –

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.

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.

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4. Kapalbhati Pranayam –

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.

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.

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.

7.Murksha Pranayama-

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.

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.

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.

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