The world is turning to yoga for lots of health benefits. But there’s a lot more yoga can do apart from boosting your metabolism, improving your digestion, and helping banish symptoms of PMS.
There are many ways and types of Pranayam but we explain with simple five pranayamas that you must include in your daily life. Done regularly, they will help you beat stress, relax, calm your mind and work as preventive measures.
Do your pranayamas sitting in Sukhasana, the cross-legged position. Keep your back straight and your eyes closed. Think positive thoughts and focus on your breathing. Increase the number of cycles as you perform these breathing exercises regularly.
Always check with your doctor before performing any deep breathing exercises. The doctor may advise against doing some if you suffer from any health issues.
1. Kapalbhathi Pranayama
Known as the skull shining breathing technique, this strong deep breathing exercise is synonymous with Baba Ramdev for most of us!
Benefits
This pranayama can improve the functioning of all abdominal organs, reduces belly fat, lead to quick weight loss, and balances sugar levels in your body.
Method to be Do
This breathing technique involves passive inhalation and active exhalation. So inhale normally, breathe in as much air as you can, and exhale forcefully. Try to pull your stomach muscles as closely as you can towards the backbone during exhalation.
2. Anulom-vilom Pranayama
Benefits
This pranayama helps normalize blood pressure, aids in blood purification, reduced the risk of heart disease, and can also improve sight.
Method to Do
Close your eyes and sit in Padmasana. Use the right thumb to close the right nostril. Inhale slowly through the left nostril, taking in as much air as you can to fill your lungs. Remove the thumb from your right nostril and exhale. While exhaling, use the middle finger to close your left nostril and inhale with your right nostril. Remove the thumb from the right nostril and exhale.
3. Bhramari Pranayama
This pranayama derives its name from the Bhramari, the black Indian bee. The exhalation resembles the typical humming sound of a bee!
Benefits
It can calm your mind down instantly and is one of the best breathing exercises for distress as it rids the mind of frustration, anxiety, anger, or agitation.
Method to Do
Close your ears with your thumbs and place your index fingers on the temple. Close your eyes with the other three fingers. Gently inhale through the nose and hold for a few seconds. Keeping the mouth closed, exhale by making a humming sound.
4. Ujjayi Pranayama
Also known as victorious breath or ocean breath, this breathing technique involves a soft hissing sound during inhalation.
Benefits
The sound vibrations that are a part of this pranayama sharpen the focus of your mind and can help cure thyroid and reduce snoring.
Method to Do
Begin by inhaling and exhaling naturally. Bend down your head, blocking the free flow of air, and inhale as long as you can, making a sound from your throat. Hold for 2-5 seconds. Close your right nostril with your right thumb while exhaling, and breathe out through the left nostril.
5. Bhastrika Pranayama
The forceful breathing exercise clears up your respiratory system and is characterised by sounds like a flame burning below a furnace.
Benefits
Perform this breathing technique to strengthen your lungs, burn excess fat, improve physical and mental ability and clear the windpipe.
Method to Do
Take a deep breath in, inhaling as much air as you can, and expand your stomach. Exhale the air out with force and try to pull your navel in towards the backbone.
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