How To Do Pranayam

Comprising of two words, Prana and Ayama, Pranayama is an exact science. Prana means the vital force that is the breath and Ayama means giving a flow or rhythm, hence Pranayam means breath control. According to the Pranayama instructor or Yogis, the aim of Pranayam is to bring more oxygen to the blood and the brain and to control the life energy. Right breathing is important to keep the body and mind healthy and to avoid many diseases, which occurs because of wrong breathing habit. We generally use only one tenth of our lung capacity, which leads to many health problems. Read on to know the different types of Pranayama exercises and how to do it in the following pointers.

 

The best time for doing pranayam is in early morning. However, you can do it in your own time too. For bhastrika pranayama, sit in comfortable position on the floor. You can also use a chair. Now breathe in through your nose until the lungs are full. Breathe in until you feel the diaphragm move down, and allowing the lungs to expand and forcing the abdomen out. You would feel your chest expanding and your collarbone rising. Now breathe out through your nose uniformly and forcefully. The process of exhaling should be faster than the process of inhaling. Continue doing this for five minutes and in the process, your chest should swell when you breathe in and deflate when you breathe out.

Sit comfortably at a place where there is least disturbance and you are at peace and close your eyes. Close one nostril with your fingers and take a deep breath by another. Now release the air by the closed nostril. Now close the other nostril and inhale through the one, which was closed earlier. Repeat the process for 15 to 20 minutes with an interlude of a minute after every five minutes. This type of Pranayama is good from relieving hypertension, diabetes, migraine, asthma etc.

 

Sit erect and in cross-legged position. Inhale a little air and then exhale it out through both nostrils with force. Repeat inhalation and let it follow it with another forceful but passive exhalation. Repeat the process for 15 to 20 minutes with a rest of few seconds after every five minutes.

 

Sit in a comfortable position and exhale the air out to the maximum. Try to move your stomach from inside while your chin is touching the chest. Hold it for some time and then breathe in. Again, repeat the process for 10 to 15 times. This is good for diseases related to intestine and abdomen.

 

Sit in cross-legged position away from the hustle bustle and close eyes with three fingers and the index finger gives a light pressure on the forehead. The thumb should cover the ears with a little pressure. Now take a deep breath in and breathe out through the nose with a humming sound like a bee. Repeat this process for about 15 minutes. It is supposed to relieve one from diseases related to ears, throat, eyes and nervous system. 

 

Sit comfortably in a cross-legged position. Close your eyes and take deep breathes and release the air through mouth chanting the mantra of “OM” with a long O and small M. you can repeat the process for 15 minutes. This type of pranayam is supposed to relieve one from diseases related to nervous system and throat.