- Pranayama- Diaphragm Breathing.
The diaphragm is exercised in this Pranayama. The diaphragm is a musculo-membranous partition, separating the thoracic and abdomen cavities. When relaxed it is convex, but it flattens during inhalation, thereby enlarging the thoracic cavity and allowing for the expansion of the lungs. This Pranayama is done in the supine position, as the position aids optimal movement of the diaphragm.
Recommended Practice -10 rounds/session – to a count as per individual capacity and comfort
Benefits-
Digestive organs stay active.
Reduces fat collected around the stomach.
Improved breathing – vital capacity and tidal volume improve.
Leads to quietude and inner harmony.
Sedative effect on the nervous system – relaxes the entire body.
- Pranayama – Thoracic Breathing :
Thoracic breathing utilizes the middle lobes of the lungs by expanding and contracting the ribcage. It expends more energy than abdominal breathing for the same quantity of air exchange. It is often associated with physical exercise and exertion, as well as stress and tension, when combined with abdominal breathing, it helps the body to obtain more oxygen.
- Pranayama – Clavicular Breathing
Clavicular breathing is the final stage of total ribcage expansion. It occurs after the thoracic inhalation has been completed. In order to absorb a little more air into the lungs, the upper ribs and the collar bone are pulled upward by the muscles of the neck, throat and sternum.
- Pranayama – Yogic Breathing
Yogic breathing combines the previous three techniques. It is used to maximize inhalation and exhalation. It’s purpose is to gain control of the breath, correct poor breathing habits and increase oxygen intake.
- Pranayama-alternate nostril breathing (Anuloma-Viloma)
We normally inhale and exhale for approximately 1 ½ half hours from one nostril and then unconsciously the other nostril takes over for the same period. This pranayama is practised to regulate the natural way of breathing which brings balance between positive and negative effects of breathing on both the body and mind.
Recommended practice – Practice daily, five rounds/ day
(Limitations- Children under 12 years should not practice. Cardiac patients should NOT exceed their time capacit
Benefits-
Favourable pressure changes in lungs for better oxygenation.
Experience quietude and inner harmony.
Sedative effect on the nervous system – concentration is improved
Balances the energies in our system which helps cope with pains and aches.
- Pranayama – Sheetali & Sheetkari
Sheetali is derived from the root sheet, which means ‘cold’. Sheetal means that which is calm, passionless and soothing. This practice cools the body and affects important brain centres associated with biological drives and temperature regulation.
Benefit –
Reduce mental and emotional excitation
Give mental tranquillity
Control over hunger
- Pranayama – Bhramari; bee breath
Bhramari comes from the Sanskrit word ‘Bramar’ – a black Indian bee. The resounding echo of the sound made by a humming bee is replicated in the practice of this technique. The humming sound resonates in the head region. The sound helps in bringing forth a sense of unity and concentration.
Bhramari Pranayama Benefits–
Has a very beneficial effect on the nervous system (ANS)
Restores the elasticity of lungs and beneficial in Asthmatic conditions.
Practised daily it induces meditative states and quietens the mind.
Beneficial in relieving hypertension and stress.
It relaxes the mind and lowers stress and reduces tension and anxiety.
It helps to reduce anger and frustrations.
- Pranayama – Ujjayi
The snaskrit word ujjayi means ‘victorios’. It is derived from the root ji, which means ‘to conquer’ or ‘to acquire by conquest’, and the prefix ud, which means ‘bondage’. Ujjayi is therefore the pranayama which gives freedom from bondage. It is also known as the psychic breath.
Benefit –
Soothes the nervous system
Calms the mind
Relieve insomania
Reduce high blood pressure
- Pranayama – Kapalbhati
The sanskrit word kapal means ‘forehead’ and bhati means ‘light or knowledge’.Hence kapalbhati is the practice which brings a state of light or clarity to the frontal region of the brain. Another name for this practice is ‘kapalshodhana’, the word shodhana meaning to ‘purify’.
Benefit –
Cleansing effect on the lungs
Good for respiratory disorderse
Balance and stregthen the nervous system
Tone the digestve organs
Purifies the nadis
Daily Pranayama slows the ageing process. It makes your skin glow and releases toxins. Provides stillness of mind and provides lightness in your body. Helps in weight reduction and melts excess fats. Breathe easy with daily pranayamas. Daily Pranayama is a holistic wellness practice for mind, body and soul.
