Best Three Pranayama For Good Health and Better Life
What is pranayama?
Pranayama is a technique used to control and divert universal energy known as prana. It is used before and during the asana practice. Pranayama if this word is divided is made of two Sanskrit words, “Prana” and “Yama”. Prana means life source, or vital energy, which keeps us moving, growing, and healthy. Yama means to control and Ayama means expansion.
Pranayama can be controlled thru breath, breath is also called a symbol of prana, Pranayama means to control the vital energy and direct in the fruitful, beneficial direction to use to live a better life, with awareness. Pranayama has been introduce in old Indian scriptures with wider range of benefits. It can be for a healthy lifestyle, disease-free life, purification of self, learning to be more conscious about self, the path towards enlightenment, focussing the mind, having clarity in life, and going deeper in meditation.
Pranayama is introduced in Patanjali’s yoga sutra is a fourth limb(step), as Patanjali has Eight limbs of yoga sutras explaining the path toward eternal bliss-fullness. According to this Pranayama is an important preparation practice for the ultimate bliss-fullness
In the Modern new age world, Pranayama is also called yogic breathing which helps in boosting health and immunity. Stress is the main reason that can damage your immune system. A stressed person has disturbed internal body machinery in which Cortisol releases through adrenal glands. Breathing techniques ( Pranayama) eliminate stress levels and combat uneasiness to improve the immune system.
Below we will discuss three major Pranayama, their benefits, and the right way to do them.
1. Kapalbhati Pranayama
Kapalbhati pranayama is defined as Forehead Shining. We will elaborate on the meaning of this Pranayama. Kapalbhati is the combination of two words “kappa” means forehead and “Bhati” means “shine, happiness”. While performing Kapalbhati Pranayama when you breathe out, toxins get evicted from your body eventually improving the immune system.
Steps To Do Kapalbhati Pranayama
Step 1: Sit on the floor comfortably with a straight spine. You can also sit on the lotus pose(Padmasana) as per your comfort.
Step 2: Place your hands on the knees and keep them straight. The palms must face towards the sky and put your fingers on Gyan(Knowledge) Mudra.
Step 3: Shut your eyes and take a deep breath with force via both nostrils in order to fill your lungs with fresh oxygen.
Step 4: After that powerfully via both nostrils dragging your navel. During the exhaling, the pressure should be put on your abdomen, and then a sound will come as forceful exhaling. Every breathing out will help you to extrusion of toxins and physical ailment. Keep doing this for at least 5 to 10 minutes for better and fast results.
Benefits of Kapalbhati Pranayama:
Help in curing kidney ailment, allergy, asthma, constipation, diabetes, sinusitis
Help in curing dark circles around the eyes
Heal entire intestinal disorders
Eliminate stress and anxiety
Enhance blood circulation in entire body parts.
What time to do?
Best time to do it in the morning.Anuloma Viloma Pranayama (Alternate Nostril Breathing Technique)
Anuloma Viloma is one of the productive breathing techniques that boost overall body health and boost the immune system. Anuloma viloma can be described as a Rotating nostril breathing technique.
2. Steps to practice Anuloma Viloma Pranayama
Step 1: Sit on the ground with a Yoga mat and keep your back straight. You can also sit on the Padmasana(lotus pose) or simply with folded legs.
Step 2: Make your left hand straight and place it on your left knee. Make your palm face upward and keep your fingers on Gayna (Knowledge) Mudra.
Step 3: After that close your eyes. Now press your right nostril with the right thumb and block oxygen. Push your pointed finger in the middle of the eye to stay focused.
Step 4: Breath out via the left nostril with slight pressure to give fresh air to the lungs.
Step 5: Now press your left nostril via middle finger and leave your thumb from the right nostril. Breathe out via the right nostril and then breathe in with the right nostril with slight pressure.
Step 6: Again press your right nostril with the right-hand thumb and breath out from the left nostril and repeat step 4.
Benefits of Anuloma Viloma Pranayama
Improve focus and tolerance power
Helps in treating blood pressure
Helps eliminate stress
Brings balance to the brain in both hemispheres.
Improves respiratory and cardiovascular systems of the body
Helps to improve mood and relaxation.
Reduces anger, depression, anxiety
Helps in curing complicated diseases such as Gastric problems, Blockages, Asthma, Migraine, Acidity, Bronchitis, Arthritis, Snoring
When to do it?
It’s better to do it in the morning and evening.
3. Bhastrika Pranayama
Bhastrika is a Sanskrit word that means “bellows” and this word refers to the blacksmith. As bellows use fire likewise Bhastrika Pranayama rushes the airflow inside the body to generate heat at the bodily and delicate level that put fuel on the internal fire of body and mind. The regular practice of Bhastrika Pranayama helps in releasing nose and chest blockages.
Steps to perform Bhastrika Pranayama
Step 1: Exhale and inhale with full pressure via the nose without any pain.
Step 2: Instantly inhale with the same pressure
Step 3: Breath in and breathe out frequently, completely, and deeply with energy within in your muscle. The stomach budges out at the time of breathing in whereas the diaphragm goes down. The opposite will occur during breathing out.
Step 4: The above activities should be raised to some extent. A firm nasal noise will come along with breathing. The whole process must be in control and periodic preserving momentum as per an individual’s capability.
Benefits of Bhastrika Pranayama:
Give energy to the whole mind and body
Excursion of additional phlegm from the lungs
Bring oxygen to the blood that enhances the strength of all tissues and organs
Make the stomach area strong and tone the body
Making your mind peaceful and removing stress
Makes the lungs stronger.
When to do it?
Good time to do it before workouts, or Yoga practice.
Contraindications: Bhastrika is not suggested for pregnant women, seizures, ellipse, hypertension, or anxiety disorder. It is not suggested to do it a full stomach.
Diya Yoga teaches during the training, how as a yoga teacher you can teach this to your students.