Courtesy: Sri.KS.Ramki
Get a fresh breath of life. This time, forget the gym, the treadmill and the diets. Try yogic breathing or pranayama!
Baba Ramdev has immortalized the technique of yogic breathing or pranayama, thanks to his early morning shows on Aastha channel. In 2003, the entire nation breathed in his words like a sermon and an entire generation of people was hooked on to his 7 step pranayama. Yogic breathing exercises have been proven beneficial in curing respiratory illnesses, sinusitis, stress, digestive problems, uterine troubles, obesity, heart ailments and a host of other conditions. Apart from that it strengthens the abdominal and chest muscles, paves the way for some serene meditation. For many, it put them into the habit of waking early and watching Baba Ramdev at work on the TV.
Many of us may be uninspired to practice yoga in daily life, wary of the complicated postures and the fact that it cannot be learnt properly unless instructed by a yoga master. These 7 steps of Pranayama, however, are simple, quick and can be easily practiced. The whole procedure takes only 45 min, though it can be extended according to one's comfort. Rise early, bathe, wear loose and comfortable clothes, sit down on the floor; straight backed and erect, in the cozy comfort of your home and get going.
Step 1: Bhastrika pranayama
Breathe in through both the nostrils, till the lungs are full and diaphragm is stretched. Then breathe out gently. Take deep breaths and then completely breathe out. Continue for 2-5 min. One page is insufficient to elucidate the benefits of deep breathing, which most of us already know very well. The influx of oxygen refreshes the muscles and prepares the body for exercise. While doing this, I also felt myself drifting into a calm meditative temperament, which eased my stress and tension.
Breathe in through both the nostrils, till the lungs are full and diaphragm is stretched. Then breathe out gently. Take deep breaths and then completely breathe out. Continue for 2-5 min. One page is insufficient to elucidate the benefits of deep breathing, which most of us already know very well. The influx of oxygen refreshes the muscles and prepares the body for exercise. While doing this, I also felt myself drifting into a calm meditative temperament, which eased my stress and tension.
Step 2: Kapal Bhati Pranayama
Steady your breathing and while exhaling, sharply push the air out forcefully. Relax. Inhaling takes place on its own as the stomach distends back to normal. Repeat at least 30 times or up to a minute for starters. Later you may advance to 5-10 min. By the end of a kapal bhati session, I could already feel my abdominals and throat tightened. Initially my sneezing problem got aggravated by Kapal Bhati so I had to keep a handkerchief at close quarters. But with practice, this technique works wonders for respiratory problems and blocked nose. It is tricky and it takes a little time to master it. Baba Ramdev has said that this pranayama is an all in one cure & that it helps alleviate obesity, gastrointestinal diseases, uterus problems, diabetes, cholesterol, allergies, asthma, snoring, and aids concentration. However, it is contraindicated for hypertension and heart patients.
Steady your breathing and while exhaling, sharply push the air out forcefully. Relax. Inhaling takes place on its own as the stomach distends back to normal. Repeat at least 30 times or up to a minute for starters. Later you may advance to 5-10 min. By the end of a kapal bhati session, I could already feel my abdominals and throat tightened. Initially my sneezing problem got aggravated by Kapal Bhati so I had to keep a handkerchief at close quarters. But with practice, this technique works wonders for respiratory problems and blocked nose. It is tricky and it takes a little time to master it. Baba Ramdev has said that this pranayama is an all in one cure & that it helps alleviate obesity, gastrointestinal diseases, uterus problems, diabetes, cholesterol, allergies, asthma, snoring, and aids concentration. However, it is contraindicated for hypertension and heart patients.
Step 3: Bahaya Pranayama
Breathe air out completely, touch your chin to your chest, squeeze your stomach fully and hold this position for a while. A tip is to hold your breath while you let your stomach contract. Then release your chin and breathe in slowly. Repeat the process 3-5 times. You may advance gradually up to 20 repetitions. It is claimed to heal hernia, stomach ailments, uterus prolapse and all urinary and prostate problems. You may feel some pain in the upper part of the sternum or have some difficulty in holding your breath, when you're starting off with pranayama. Again, people with hypertension and heart problems should avoid this step.
Breathe air out completely, touch your chin to your chest, squeeze your stomach fully and hold this position for a while. A tip is to hold your breath while you let your stomach contract. Then release your chin and breathe in slowly. Repeat the process 3-5 times. You may advance gradually up to 20 repetitions. It is claimed to heal hernia, stomach ailments, uterus prolapse and all urinary and prostate problems. You may feel some pain in the upper part of the sternum or have some difficulty in holding your breath, when you're starting off with pranayama. Again, people with hypertension and heart problems should avoid this step.
Step 4: Anulom Vilom Pranayama
It is probably the simplest step; at least it was so for me. Hold your right nostril with thumb and breathe in from the left. Now release the thumb and exhale from the right nostril while closing the left nostril with the middle and ring finger. Breathe in from right nostril. Now close it with your thumb as described previously and exhale from the left nostril. Easy? Repeat the steps for a duration of 10 min. Make sure you expand your chest while breathing, and not the stomach. Do this step slowly and do not hurry.
It is probably the simplest step; at least it was so for me. Hold your right nostril with thumb and breathe in from the left. Now release the thumb and exhale from the right nostril while closing the left nostril with the middle and ring finger. Breathe in from right nostril. Now close it with your thumb as described previously and exhale from the left nostril. Easy? Repeat the steps for a duration of 10 min. Make sure you expand your chest while breathing, and not the stomach. Do this step slowly and do not hurry.
Step 5: Bharamari Pranayama
Close ears with thumb, with the index finger on the forehead, and the rest three on the base of the nose touching the eyes. Breathe in completely and deeply. Now breathe out through nose while humming like a bee. Repeat it for 10 min. It alleviates tension, hypertension, heart ailments, paralysis, migraine, and improves confidence & concentration.
Close ears with thumb, with the index finger on the forehead, and the rest three on the base of the nose touching the eyes. Breathe in completely and deeply. Now breathe out through nose while humming like a bee. Repeat it for 10 min. It alleviates tension, hypertension, heart ailments, paralysis, migraine, and improves confidence & concentration.
Step 6: Udggeth Pranayama
Inhalation and exhalation should be long, slow, soft and subtle. Inhale slowly and when ready to exhale, chant Om slowly and steadily. With practice, lengthen the entire procedure to last one minute or more. Visualize the breath entering and moving inside the body. Repeat for 10 min. This is good for insomnia, deepening the quality of sleep and relieving nightmares. It helps you focus steadfast on to any task at hand. For me, it improved my Kabaddi playing!
Inhalation and exhalation should be long, slow, soft and subtle. Inhale slowly and when ready to exhale, chant Om slowly and steadily. With practice, lengthen the entire procedure to last one minute or more. Visualize the breath entering and moving inside the body. Repeat for 10 min. This is good for insomnia, deepening the quality of sleep and relieving nightmares. It helps you focus steadfast on to any task at hand. For me, it improved my Kabaddi playing!
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