pranayama in yoga ...

1. PRANAYAMA
YOGA

2. What Is Pranayama???
 Pranayama is a breath-control technique.
In Sanskrit, pran means life and ayama means way.
Pranayama can help you regulate your system, alter your mood and
ensure longevity. The main aspects of pranayama are inhalation,
exhalation and retention.
Pranayama always begins with inhalations and exhalations.
This strengthens the lungs and balances the nervous system,
preparing the body to hold the breath [retention].
Practicing pranayama on a regular basis regulates energy flow to the
72 thousand nadis [channels through which consciousness flows] in our
body, helping us improve our wellbeing.

3. Types of pranayama
There are about 50 different pranayamas described in the
Vedas. Below we list eight most common and significant
ones:
CHANDRABHEDAN
SURYABHEDAN
ANULOM-VILOM
BHASTRIKA
UJJAYI
SHEETALI
SHEETKARI
BHRAMARI

4. CHANDRABHEDAN
Method
 Sit in a meditative pose or in a comfortable position on
the floor.
Keep your back straight and shoulders relaxed.
Close your right nostril with right hand thumb.
Inhale from the left nostril.
Close the left nostril with the right hand index and middle
fingers.
Exhale from the right nostril.
This completes one round of Chandrabhedan pranayama.
You can gradually do up to 20 rounds

6. Benefit
Chandrabhedan cools the body and cures heartburn.
Contradictions
Avoid this pranayama if you suffer from low blood
pressure. Note: This pranayama is to be done only
during summer.

7. SURYABHEDAN
Method
Sit in a meditative pose or in a comfortable posture.
Close your left nostril with your index and middle finger
of the right hand.
Inhaling from your right nostril.
Close the right nostril with your right hand thumb.
Exhale through the left nostril.
This completes one round of Suryabhedan pranayama.
You can gradually do up to 20 rounds.

9. Benefits of Suryabhedan
Increases body heat and energy levels
Improves digestion
Purifies blood
Delays ageing.
Contraindications
Avoid doing this pranayama if you suffer from acidity,
hypertension or heart problems.
It is to be done only during winter.

10. ANULOM-VILOM
Method
Sit in a comfortable balanced meditative pose.
Use the right hand thumb to close your right nostril.
Inhale from the left nostril.
Close your left nostril with your right hand’s index and
middle fingers
Exhale from the right nostril.
Do the reverse: inhale with the right nostril.
Close your right nostril with your right hand thumb.
Exhale with the left nostril.
This is one round of anulom-vilom pranayama.

12. Benefits
Anulom-Vilom aids in:
Balancing body temperature
Relieving stress
Cleansing the nadis in your body
Improving blood circulation
Promoting longevity.
Remember
While practising this pranayama, you must breathe into
your lungs and not into your stomach. It can be done the
year round and by every one.

13. BHASTRIKA
Method
Sit in a meditative pose or in a comfortable position on the floor.
Keep the back straight and shoulder muscles relaxed.
Close the right nostril with your right thumb and bring your right
elbow to the level of right shoulder.
Close your eyes. Inhale and exhale through left nostril—first slowly,
then a little faster
Do the above steps about 20 – 25 times.
Take a long breath in and retain it for as long as possible
This is one round of bhastrika pranayama. Now, repeat this round by
closing your left nostril and breathing through your right nostril.

15. Benefits
This pranayama:
Releases toxins from the body
Reduces excess fat
Enhances digestion
Regulates the nervous system
Purifies blood.
Contradictions
Avoid practising bhastrika pranayama if you suffer from
hypertension, heart/lung complications or hernia. Weak
persons [people with some illness or a low stamina] should
avoid doing this pranayama too often.

16. UJJAYI
Method
Sit erect in a comfortable posture.
Inhale slowly and deeply through both nostrils.
Hold your breath for as long as possible.
Exhale slowly with a whispering sound, contracting the
air passage.
This is a single round of ujjayi pranayama. You can start by
doing 2 – 3 rounds.

18. Benefits
Ujjayi pranayama:
Strengthens the vocal cord
Stimulates the thyroid gland
Improves blood circulation
Eases diseases of the lungs, chest and throat.
Contradictions
Avoid doing this pranayama if you suffer from cardiac
problems.

19. SHEETALI
Method
Sit in a comfortable position.
Close your eyes and relax your whole body with normal
breathing
Put the tongue on the lower lip and try to roll the tongue.
Inhale deeply from the mouth.
Retain your breath for as long as possible.
Close the mouth slowly and exhale through the nose.
This is one round of sheetali pranayama. You can start by
doing 2 – 3 rounds, and gradually go up to 15 rounds.

21. Benefits
Sheetali pranayama:
Cools the body
Cures acidity and hypertension
Relieves indigestion and disorders of the bile
Improves health of eyes and skin
Cures tonsillitis.
Contradictions
This pranayama is not recommended during winters.
People suffering from a heavy cold must avoid shitali
pranayama.

22. SHEETKARI
Method
Sit in a meditative pose or in a comfortable posture on the floor
Keep the back straight and shoulders relaxed
Place hands on the knees, fingers relaxed and eyes closed
Join lower and upper teeth
Fix front portion of the tongue against the front teeth and the rest of
the tongue on the palate
Separate the lips and inhale from the mouth making a chilling sound
Retain your breath for as long as possible
Exhale through both nostrils
This is one round of sheetkari pranayama.

24. Benefits
Sheetkari pranayama cools the body and keeps teeth and
gums healthy.
Contradictions
Avoid this pranayama if you suffer from low blood
pressure.

25. BHRAMARI
Method
Sit in a meditative pose or in a comfortable position on the
floor.
Keep your back straight, shoulders muscles relaxed and
eyes closed.
Close both your ears with the index fingers of both hands.
Raise your elbows to the level of your shoulders.
Inhale deeply.
Retain your breath for as long as possible.
Exhale slowly making a buzzing sound like that of a bee

27. Benefits
This pranayama:
Calms the body
Relieves stress
Makes the voice pleasant and melodious
Strengthens vocal cords
Cures diseases of the throat
Increases concentration.
Remember
For best results, practice this pranayama at night or early morning.
The more you control your breathing, the longer you will you live.
Pranayama also helps you stay healthy and young for longer.

28. Thank You …