The breathing exercise involved in ancient science yoga is referred to as Pranayama. Pranayama is the Sanskrit word which is the combination of prana and ayama. Prana is nothing but life control where as ayama means controlling or developing. Pranayama is the traditional technique included in yoga helps in controlling and promoting the life force that is nothing but breathing process. By controlling the breath, pranayama helps in achieving and maintaining the healthy body as well as mind. Along with asanas included in yoga, pranayama also forms the important part of yogic science and also benefits a lot in controlling and balancing both body and mind along with breath control. Pranayama can be done along with or in association with the various yoga postures. It can also be done separately by sitting quietly. The best technique of practicing pranayama is to sit on a folded blanket which is placed on the floor. Pranayama must be practiced in the early hours of morning especially before the sunrise with the empty stomach. The place to perform pranayama must be chosen in such a way that the place should be free from disturbance and pollution so that both the body and mind can feel free and calm. As breathing process is the most essential and important life process, practicing pranayama helps in bringing more oxygen content to various parts of the body and especially for brain which in turn helps in controlling the breath. Pranayama is categorized into various types of which following are its major types.
Bhastrika Pranayama
The procedure for practicing this pranayama is quite simple and easy and is as follows. Long and deep breaths are to be taken and breathe out completely for minimum of 2 minutes and maximum of 5 minutes. Practicing this pranayama regularly benefits a lot in terms of health. It helps in preventing and controlling the heart diseases, lung diseases, reduces the depression and helps in proper functioning of neural system.
Kapal Bhati Pranayama
Kapal Bhati pranayama is easy to perform and is performed in the following way. Forcefully push the air out by which the stomach goes in and do this continuously for 30 times in the starting and increase up to maximum of 10 minutes. Practicing this pranayama on regular basis leads to the prevention and control of diseases such as obesity, asthma, diabetes, allergic problems, cancer and helps in increase of concentration power too.
Baharya Pranayama
The procedure for performing this pranayama is as follows. First start breathing out the air and now touch from chin to chest and then completely squeeze your stomach for sometime. Slowly release the breath and chin. Do this for minimum of 3 to 5 times and maximum of 21 times. This pranayama is not recommended for heart as well as high blood pressure patients. It is helpful for preventing the problems of stomach, hernia and uterus.
Bhramri Pranayama
Bhramri pranayama is to be practiced in the following way. Firstly ears are to be closed with your thumb finger. Close forehead with index finger and place the rest three fingers on the base of the nose by touching eyes. Now breathe in and out along with humming like a bee. Practice this for just 10 minutes. The health problems like heart diseases, hypertension, paralysis, migraine pain can be prevented as well as controlled. Confidence and concentration levels can be increased by regular practice of pranayama.
Anulom Vilom Pranayama
Perform this pranayama in the following way. Close your right nasal with the thumb finger and slowly breathe in from the left. Now open your right nasal and close your left nasal with your middle finger and then breathe out from your right nasal which is open. Continue the same process for minimum of 10 minutes. Regular practice of this pranayama helps in controlling the neural related problems, sinus, allergy, paralysis, heart blockage and asthma.
Udgeeth Pranayama
The procedure for practicing this pranayama is as follows. Sit straight and breathe in and out slowly by chanting omkar for about 10-15 minutes. This helps in maintaining the peaceful mind and also you get relaxed by this pranayama.
Nauli Kriya
Follow the following procedure to practice Nauli Kriya. Stand straight by keeping the legs apart from each other. Bend and with the help of the corresponding legs, hold the thighs. Breathe in and out slowly until the abdominal muscles are pulled inward as far as possible. By practicing this pranayama, all the abdominal aliments can be prevented.
Ujjayi Pranayama
To do Ujjayi pranayama, follow the following procedure. Always sit erect by keeping the spine erect. Inhale the air slowly and the chest should expand. After inhaling, slowly exhale so that the chest should go inside while abdomen remaining in the steady state. Ujjayi pranayama helps you to relax and the high blood pressure can be lowered. Insomnia and migraines can also be prevented by this pranayama.
Benefits of practicing pranayama regularly are as follows:
- Regular practice of pranayama helps in effective functioning of each and every organ of the body.
- By breath control, the body organs such as heart, lungs, abdomen, kidneys, intestines and pancreas gets exercised properly which inturn helps in proper functioning of these organs.
- The circulation of blood and transportation of oxygen to all parts of the body can be done effectively and efficiently.
- For preventing the heart diseases and for proper functioning of the heart, pranayama must be practiced regularly.
- Pranayama helps to maintain strong, healthy and handsome body.
- Practicing pranayama benefits a lot in terms of beauty too. It makes the face look attractive and even the eyes will sparkle like diamonds.
- Pranayama helps to maintain peaceful and relaxed mind without any depressions and tensions.
- The people those who are suffering from long term cough and cold can be greatly benefited.
- Entire nervous system and respiratory system can be functioned properly with the help of pranayama practice.
- The complaints such as headaches, back pains and joint pains can be avoided by practicing pranayama on regular basis.
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