YOGA ASANAS AND ITS BENEFITS ! (PRANAYAMA AND KAPALBHATI)

PRANAYAMA

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AFTER A DETAIL DISCUSSION ON VARIOUS ASANAS, NOW WE DISCUSS "PRANAYAMA". WHAT IS PRANAYAMA? CATEGORISED AS A PART OF BAHIRANGA YOGA, PRANAYAMA IS GAINING EXPERTISE OVER CONTROLLING BREATH. THE ESSENCE OF PRANAYAMA IS EXPLAINED BELOW IS VERY SIMPLE TERMS.

AIR IS ONE OF THE FIVE BASIC ELEMENTS THE UNIVERSE IS MADE OF . IT KEEPS OUR BODY ALIVE. "PRANA" IS BREATH OR VITAL ENERGY IN THE BODY. ON SUBTLE LEVELS PRANA REPRESENTS THE PRANIC ENERGY RESPONSIBLE FOR LIFE OR LIFE FORCE. ITS FUNCTIOING NEVER CEASES. PRANAYAMA WORKS TOWARDS KEEPING ONE'S PRANA HEALTHY AND ALIVE.

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ALWAYS BREATHE THROUGH NOSE WHILE PRACTISING PRANAYAMA.
IF YOU FEEL TIRED WHILE DOING PRANAYAMA, DO SOME LIGHT EXERCISE (SUKSHAMA VYAYAMA) OR TAKE REST IN BETWEEN.
DO NOT HOLD THE BREATH FORCIBLY.
DO LONG CHANTING OF OM AT LEAST THREE TIMES BEFORE DOING PRANAYAMA.
PRANAYAMA CAN TREAT MANY DISEASES. IT IS A PROVEN FACT THAT REGULAR PRACTICE OF PRANAYAMA KEEPS ALL ILLNESS AT BAY.
APART FROM GAINING CONTROL OVER PRANA, IT IS POSSIBLE TO GAIN TOTAL CONTROL OVER MIND. THIS HELPS IN SHARPENING OF BRAIN.
IT ENHANCES FLEXIBILITY OF BODY. REGULAR PRACTICE WILL FILL YOUR BODY WITH ENERGY AND BOOSTS GLOW FROM WITHIN.
PRANAYAMA REMOVES TRIDOSHA (VATA, PITTA AND KAPHA) FROM THE BODY AND ENSURES LONGEVITY.
PRANAYAMA SHOULD BE DONE AT A PURE, CALM AND QUIET AND CLEAN PLACE.
AVOID PRANAYAMA IF YOU HAVE FEVER. PREGNANT LADIES SHOULD NOT PRACTICE PRANAYAMA.

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BENEFITS : PRANAYAMA REMOVES ALL HEALTH RELATED PROBLEMS. IT BECOMES FREE OF ALL TOXINS AND FULL OF ENERGY. REGULAR PRACTICE OF PRANAYAMA HELPS ELIMINATES ALL NEGATIVE EMOTIONS FROM BODY (LUST, ANGER, GREED, AND EXCESSIVE PRIDE).

PRANAYAMA IMPROVES DIGESTIVE SYSTEM AND MEMORY. IT AWAKENS KUNDALINI KRIYA AND PROMOTES LONGEVITY.

LISTED BELOW ARE 7 POWERFUL PRANAYAMA EXERCISES. PRACTICING THESE EXERCISES REGULARLY WILL KEEP YOU HEALTHY AND FREE OF ALL KINDS OF DISEASES. PRANAYAMA HELPS ONE IMMERSE HEEP INTO DHYANA.

KAPALBHATI

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SIT COMFORTABLY IN SUKHASANA WITH YOUR SPINE ERECT. PLACE YOUR HANDS ON THE KNEES, PALMS OPEN TO THE SKY. TAKE A DEEP BREATH IN FROM BOTH NOSTRILS. MAKE SURE THE AIR FILLS IN TO THE CHEST. EXHALE WITH FULL FORCE AND PULL YOUR STOMACH. PULL YOUR NAVEL IN BACK TOWARDS THE SPINE. TAKE 20 SUCH BREATHS TO COMPLETE ONE ROUND OF KAPAL BHATI PRANAYAMA. AFTER COMPLETING THE ROUND, RELAX WITH YOUR EYES CLOSED AND TAKE A DEEP BREATH. EXHALE. DO THREE MORE ROUNDS OF THIS BREATHING TECHNIQUE.

BENEFITS : IT REMOVES ALL PHLEGM RELATED CONDITIONS AND CHEST CONGESTION. IT IS ALSO VERY HELPFUL IN TREATING ASTHMA-BRONCHITIS.

WHO SHOULD NOT PRACTICE:

THOSE SUFFERING FROM HERNIA, HEART DISEASES, DIZZINESS, AND HIGH BLOOD PRESSURE SHOULD AVOID PRACTICING KAPALBHATI.

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

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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

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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

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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.

KUMBHAKASANA (PLANK POSE)

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THE ASANA STRENGTHENS AND TONES YOUR ARMS AND WRISTS. IT HELPS TONE ABDOMINAL MUSCLES. THE ASANA FILLS YOUR BODY WITH POSITIVE ENERGY. MIND BECOMES STRESS FREE.

METHOD : THE TECHNIQUE OF HOLDING BREATH IS KNOWN AS "KUMBAK" . LIE FLAT ON YOUR TUMMY ON THE FLOOR OR YOUR YOGA MAT. NOW PLACE YOUR PALMS NEXT TO YOUR FACE AND BEND YOUR FEET SO THAT THE TOES ARE PUSHING OFF THE GROUND. PUSH OFF YOUR HANDS AND RAISE YOUR BUTTOCK INTO THE AIR. YOUR LEGS SHOULD BE FLAT ON THE FLOOR AS FAR AS POSSIBLE AND YOUR NECK SHOULD BE LOOSE. INHALE AND LOWER YOUR TORSO SO THAT YOUR ARMS ARE PERPENDICULAR TO THE FLOOR AND YOUR SHOULDERS AND CHEST ARE DIRECTLY OVER YOUR ARMS. REMEMBER TO KEEP YOUR FINGERS FROM FLARING OUT AND KEEP THEM CLOSE TOGETHER. YOU WILL FEEL YOUR STOMACH MUSCLES TIGHTEN. HOLD THIS POSE FOR AS LONG AS YOU CAN. TO GET OUT OF THIS POSE, EXHALE AND GENTLY LOWER YOUR BODY TO THE FLOOR.

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BENEFITS : THE POSE WILL MAKE YOU FEEL LIGHTER AND REFRESHED.

ADHO MUKHA SVANASANA

(DOWNWARD FACING DOG POSE)

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CALMS THE MIND AND RELIEVES HEADACHE, INSOMNIA AND FATIGUE. THIS POSE LEAVES YOU ENERGIZED AND REJUVENATES THE BODY. IT INCREASES BLOOD CIRCULATION TO THE BRAIN. THE ASANA IS VERY HELPFUL FOR WOMEN FACING PROBLEMS AFTER THEIR MENOPAUSE.

METHOD : ADHO MUKHA SVANASANA POSTURE REPLICATES A DOG BENDING FORWARD. THIS IS AN INVERTED POSE THAT HELPS IN REVERSING THE ACTION OF GRAVITY ON THE BODY. IT ALSO FACILITATES BLOOD AND LYMPH FLOWING IN OPPOSITE DIRECTIONS. SINCE THERE IS AN INCREASED BLOOD FLOW TO THE TOP OF THE BODY, THE ASANA HELPS IMPROVE BRAIN FUNCTION AND COGNITION. IT ALSO TAKES PRESSURE OFF THE HEART, WHICH HAS TO WORK LESS TO GET BLOOD FLOWING IN TO THE BRAIN. COME ONTO YOUR FOURS. FORM A TABLE SUCH THAT YOUR BACK FORMS THE TABLE TOP AND YOUR HANDS AND FEET FORM THE LEGS OF THE TABLE. AS YOU BREATH OUT LIFT THE HIPS UP, STRAIGHTENING THE KNEES AND ELBOWS, FORM AN INVERTED V-SHAPE WITH THE BODY. HANDS AND SHOULDER WIDTH APART, FEEL AND HIP WIDTH APART AND PARALLEL TO EACH OTHER. TOES POINT STRAIGHT AHEAD. PRESS YOUR HAND INTO THE GROUND. WIDEN THROUGH THE SHOULDER. BLADES. KEEP THE NECK LENGTHENED BY TOUCHING THE EARS TO THE INNER ARMS. HOLD THE DOWNWARD DOG POSE AND TAKE LONG DEEP BREATHS. LOOK TOWARDS THE NAVEL. EXHALE. BEND THE KNEES, RETURN TO TABLE POSE. RELAX.

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BENEFITS : AN EFFECTIVE ASANA TO GET RID OF STRESS AND FATIGUE.

URDHVA MUKHA SVANASANA

(UPWARD FACING DOG POSE)

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THIS ASANA HELPS FLOWING ENERGY IN OUR SPINE, WRISTS, AND HANDS AND STRENGTHEN THEM. IT IS MORE BENEFICIAL TO ASTHMATIC PATENTS. BECAUSE THEY HAVE BREATHING PROBLEM.

METHOD : LIE FLAT ON YOUR BELLY WITH THE TOP OF YOUR FEET FACING DOWNWARDS. YOUR ARMS SHOULD BE STRETCHED DOWN THE LENGTH OF THE BODY. THIS SHOULD BE SIMILAR TO A THE POSE OF A SITTING DO AND FACING UPWARD. AND YOUR ELBOWS AND SPREAD YOUR PALMS BESIDE THE LOWERST RIB. AS YOU INHALE, PRESS YOUR PALMS FIRMLY ON THE MAT AND SLOWLY LIFT YOUR TORSO, HIPS AND KNEES OFF THE MAT. THE ENTIRE WEIGHT OF THE BODY SHOULD BE RESTING ON THE PALMS AND TOP OF THE FEET. STAY IN THIS POSE FOR OF BREATHS. AS YOU EXHALE, SLOWLY LOWER YOUR KNEES, HIPS AND TORSO BACK ON THE MAT. IN BETWEEN BEND YOUR SHOULDERS A LITTLE, AND PUT YOUR CHEST SLIGHTLY FORWARD AND DOWNWARD. BENT YOUR KNEES AND CAME TO THE ORIGINAL POSITION.

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BENEFITS : THE ASANA STRENGHTHENS ARMS AND WRISTS.

YOGA NIDRASANA

(YOGIC SLEEP POSE)

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THE POSTURE STRETCHES AND STRENGTHENS THE MUSCLES OF THE SPINE, NECK AND SHOULDERS. ALL THE LIGAMENTS AND SMALLER MUSCLES ARE ALSO STRETCHED. THE MUSCLES OF THE ABDOMEN AND CHEST ARE ALSO EXPANDED AND CONTRACTED TO THEIR MAXIMUM IN THIS POSTURE. THIS HELPS TO MASSAGE AND TONE THEM, THUS IMPROVING THEIR FUNCTION. THE ASANA KEEPS BODY HEALTHY. IT HELPS IN OUR DIGESTION SYSTEM, AND ALL THE ORGANS RELATED TO STOMACH WORK PROPERLY.

METHOD : LIE DOWN ON MAT. KEEP FEET AROUND 1 FOOT APART. ALSO HANDS AROUND 6 FEET FROM WAIST. DO NOT MOVE YOUR BODY. LEAVE IT LOOSE AND IN A RELAXED POSITION. TAKE A DEEP BREATH AND EXHALE . IMAGINE AS IF YOU ARE PRACTISING YOGANIDRA BY SEA-SIDE.

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BENEFITS : MAINTAIN A HEALTHY STOMACH AND FIT BODY.

BADDHAKONASANA

(BOUND ANGLE POSE/ COBBLER POSE)

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THIS ASANA IS A SEATED POSE THAT STIMULATES ABDOMINAL ORGANS. IT ALSO MESSAGES YOUR INTERNAL ORGANS. IT IS HIGHLY BENEFICIAL TO SCIATICA PATIENTS.

METHOD : SIT STRAIGHT ON A MAT. BRING THE HEELS OF THE FEET TOGETHER WITH THE KNEES BENT OUT TO THE SIDES, AND INTERLOCK THE FINGERS AROUND THE TOES. POSE LIKE A BUTTERLY. DROP THE SHOULDERS DOWN AND BACK AND PRESS THE CHEST TOWARDS THE FRONT. PRESS THE KNEES DOWN TOWARDS THE FLOOR TO OPEN THE HIPS. TAKE A DEEP BREATH. KEEPING THE BACK FLAT AND THE CHEST OPEN, EXHALE AND GENTLY PULL YOUR TORSO FORWARD. TRY TO TOUCH THE FLOOR WITH FOREHEAD. IF YOU FIND THIS DIFFICULT, TRY AND TOUCH THE TOES WITH YOUR CHIN. BREATHE AND HOLD ON TO THIS POSITION FOR A FEW BREATHS.

BENEFITS : HIGHLY BENEFICIAL FOR SCIATICA PATIENTS.

UPVISTHA KONASANA

(WIDE SEATED FORWARD BEND POSE)

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THIS ASANA IS HELPFUL IN ENHANCING ABDOMINAL FUNCTIONING. IT STIMULATES AND MESSAGES THE ABDOMINAL ORGANS AS WELL AS THE PROSTATE, BLADDER, AND REPRODUCTIVE ORANS. THE WIDE SEATED FORWARD BEND POSE IS EXTREMLY HELPFUL IN MENSTRUAL PROBLEMS. IT RELIEVES THE STIFFNESS OF SHOULDERS AND BACK OT OUR BODY. IF INCREASE OUR ENERGY LEVEL.

METHOD : SIT ON THE FLOOR WITH LEGS STRETCHED. SLOWLY OPEN LEGS AND PLACE THEM AT 3-4 FEET APART. STRENGTHEN YOUR SPINE, UP THROUGH THE CROWN OF YOUR HEAD. THEN WITH A STRAIGHT LONG SPINE BEND FORWARD AT THE HIPS, PUT YOUR HANDS FORWARD BETWEEN YOUR LEGS, TOUCHING THE ANKLES OF FEET. TRY AND BRING YOUR STERNUM (BREAST BONE) PARALLEL TO THE FLOOR YET JUST HOVERING OVER IT. GRAB ONTO YOUR BIG TOES WITH YOUR INDEX AND MIDDLE FINGER. ANOTHER OPTION IS TO GRAB THE OUTSIDE OF YOUR FEET WITH BOTH HANDS. DURING BREATHING, SLOWLY RAISE YOUR HANDS UPWARDS, AND ARMS SHOULD NOT BEND. HOLD ON TO THE POSITION FOR A FEW BREATHS AND SLOWLY RELEASE. GO BACK TO INITIAL POSITION.

BENEFITS : THE ASANA IS VERY HELPFUL IN ENHANCING THE ENERGY LEVELS OF BODY.

URDHVA UPVISHTA KONASANA

(BOTH BIG TOE POSE)

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THE ASANA BOOSTS ENERGY LEVELS OF BODY AND MESSAGE THE ENTIRE SPINAL COLUMN TO PROVIDE RELIEF FROM LOW BACK PAIN. IT ALSO STIMULATES THE INTERNAL ORGANS. IT HELPS FLOWING A NEW KIND OF FLUID INSIDE YOUR BODY.

METHOD : SIT ON A MAT IN DANDASANA POSE. SPREAD YOUR LEGS WIDE. TRY TO TOUCH YOUR BIG TOES WITH FIRST TWO FINGERS. EXHALE AND TILT BACK, BALANCING ON YOUR BONES. YOU MAY FEEL PRESSURE AND STRESS ON YOUR WAIST, BUT YOU CAN GO AHEAD. INHALE AND STRAIGHTEN YOUR LEGS. KEEP YOUR LEGS ACTIVE AND THE KNEE CAPS PULLED UP. KEEP YOUR CHEST LIFTED AND OPEN, SHOULDERS DOWN AND YOUR SPINE EXTENDED. TRY MOVING HAD A LITTLE FURTHER AND TAKE A DEEP BREATH. EXHALE.

BENEFITS : IT INCREASES ENERGY LEVELS OF THE BODY SIGNIFICANTLY. HELPS FLOWING A SPECIAL FLUID ENHANCES ENTHUSIASM.

SUPTA BADDHA KONASANA

(RECLINING BOUND ANGLE POSE)

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THIS POSE IS VERY HELPFUL IN BOOSTING DIGESTIVE SYSTEM AND PROVIDING RELIEF FROM ALL KINDS OF DISORDERS OF STOMACH, AND ALL ITS IRREGULARITIES. MOST IMPORTANTLY, IT KEEPS OUR HEART HEALTHY AND FIT, AND ALSO KEEP STRESS AWAY.

METHOD : LIE DOWN ON A YOGA MAT WITH YOUR LEGS TOGETHER AND EXTENTED STRAIGHT. BEND YOUR KNEES AND MOVE YOUR HEELS TOWARDS YOUR PELVIS. PRESS THE SOLES OF YOUR FEET TOGETHER AS YOUR KNEES DROP OPEN TO BOTH SIDES AS FAR AS IT IS NATURALLY COMFORTABLE. INHALE DEEPLY AND SLIDE YOUR ARMS AROUND AND OVER YOUR HEAD UNTIL YOU CAN PUT YOUR HANDS TOGETHER IN A PRAYER POSE WITH YOUR PALMS TOUCHING AND YOUR FINGERS STRAIGHT AND PINTING AWAY FROM YOUR BODY. ALLOW YOUR BODY TO RELAX. CLOSE YOUR EYES AND BREATHE NATURALLY. HOLD THIS POSE FOR A FEW BREATHS. IN BETWEEN, YOU CAN RELAX YOUR FEET.

BENEFITS : THE ASANA STIMULATES ABDOMINAL ORGANS AND IMPROVES MOBILITY IN DIGESTIVE ORGANS. IT PROVIDES RELIEF FROM ALL KINDS OF DIGESTIVE DISORDERS, AND ALSO LOWERS STRESS.