ANULOM-VILOM, UJJAYI, BHRAMARI, AND BHASTRIKA PRANAYAMA (YOGA)

 

                                 ANULOM - VILOM

               (ALTERNATE NOSTRIL BREATHING)

                                                                       ❤❤❤

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                            SIT IN A STEADY ASANA (SUKHASANA). KEEP YOUR LEFT HAND ON YOUR KNEE IN GYAN MUDRA. CLOSE THE RIGHT NOSTRIL WITH YOUR THUMB AND KEEP RING FINGER AND LITTLE FINGER ON RIGHT NOSTRIL. FOLD IN INDEX AND MIDDLE FINGER. DRAW IN AIR FROM THE LEFT NOSTRIL. OD THIS ASANA AS SLOWLY AS YOU CAN, TILL YOUR LUNGS ARE FULL. NOW REMOVE THE THUMB AND CLOSE THE LEFT NOSTRIL WITH YOUR RING FINGER. THEN BREATHE OUT SLOWLY THROUGH THE RIGHT NOSTRIL. TAKE THE AIR IN FROM THE RIGHT NOSTRIL AND THEN RELEASE IT THROUGH THE LEFT NOSTRIL (AFTER CLOSING THE RIGHT NOSTRIL WITH THE THUMB). THIS FINISHES ONE ROUND OF ANULOM VILOM PRANAYAMA. COMPLETE 5 SUCH ROUNDS OF ANULOM-VILOM.

                       BENEFITS : ANULOM-VILOM PRANAYAMA REDUCES STRESS AND BOOSTS PRANA. ANYONE CAN DO THIS EXERCISE.

                                      UJJAYI PRANAYAMA

                                                                               ❤❤❤

                           SIT IN A COMFORTABLE ASANA. CLOSE YOUR EYES AND INHALE. TAKE LONG, SLOW, DEEP BREATHS THROUGH BOTH YOUR NOSTRILS. YOUR BREATH SHOULD BE GENTLE AND RELAXED AS YOU SLIGHTLY CONTRACT THE BACK OF YOUR THROAT. YOU THEN MAKE A STEADY HISSING SOUND AS YOU INHALE THE SOUND GENERATED SHOULD BE LOW AND PLEASING TO THE EAR. THERE SHOULD BE NO FLUCTUATIONS IN THE SOUND. MAKE SURE THE SOUND EMERGES FROM THE UPPER PART OF YOUR THROAT.

                             BENEFITS : THE SOUND PRODUCED WHILE DOING THIS PRANAYAMA WILL RELIEVE YOU FROM STRESS AND CALMS YOUR MIND. IT CONTROLS BLOOD PRESSURE AND REGULATES HEART BEAT. THIS PRANAYAMA IS VERY USEFUL IN TREATING ASTHMA AND TUBERCULOSIS.

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                            WHO SHOULD NOT PRACTICE : HEART PATIENTS.

                                BHRAMARI PRANAYAMA

                                                                              ❤❤❤

                               SIT UP STRAIGHT IN SUKHASANA AND CLOSE YOUR EYES. PLACE BOTH YOUR HANDS ON FACE. THE THUMBS WILL BE YOUR EARS. THERE IS A CARTILAGE BETWEEN YOUR CHEEK AND EAR. PLACE YOUR INDEX FINGER ON THE CARTILAGE, MIDDLE FINGER NEAR NOSE, RING FINGER ABOVE LIPS AND LITTLE FINGER BELOW THE LIPS.TAKE A DEEP BREATH IN AND AS YOU BREATHE OUT, GENTLY PRESS THE CARTILAGE. EXHALE WHILE MAKING A LOUD HUMMING SOUND LIKE A BEE. THIS MAKES ONE ROUND. DO 5 ROUNDS IN ALL.

                            BENEFITS : IT GIVES RELIEF FROM TENSION, ANGER AND ANXIETY, AND KEEPS YOU STREE-FREE.

                             WHO SHOULD NOT PRACTICE : THOSE SUFFERING FROM THE INFECTION OF EARS AND NOSE.

                             BHASTRIKA PRANAYAMA

                                                                          ❤❤❤

                           SIT UP ON A COMFORTABLE ASANA. RELAX YOUR SHOULDERS, AND TAKE A FEW DEEP, BREATHES IN AND OUT FROM YOUR NOSE (USE BOTH NOSTRILS). WITH EACH INHALE, EXPAND YOUR BELLY FULLY AS YOU BREATHE. IT IS IMPORTANT TO USE ALL OF YOUR STRENGTH WHILE BREATHING IN AND BREATHING OUT. BEGIN BELLOWS BREATHING BY EXHALING FORCEFULLY THROUGH YOUR NOSE. FOLLOW BY INHALING FORCEFULLY AT THE RATE OF ONE SECOND PER CYCLE. COMPLETE 20 ROUNDS. DO THIS THRICE.

                        BENEFITS : IT HELPS REMOVING ALL TO TOXINS FROM BODY. IT INCREASES THE OXYGEN CONTENT IN THE BLOOD, WHICH FURTHER PURIFIES THE BLOOD.

                             WHO SHOULD NOT PRACTICE : THOSE SUFFERING FROM HEART DISEASES, HERNIA, HIGH BLOOD PRESSURE SHOULD NOT PRACTICE. AVOID PRACTISING BHASTRIKA PRANAYAMA IN SUMMER.