We all know that doing pranayama and yoga has benefits. But it is also very important to do it in the right sequence. In today’s article, we will tell the right ways to do Pranayama so you can take advantage of it. 200 Hour Yoga Teacher Training in Rishikesh, How to do Pranayama properly and how to do it.
There are many benefits of doing Pranayama:
Experts say that there are many benefits to doing pranayama. By doing this one gets physical, mental, and spiritual benefits. The person falls ill less than normal people. At the same time, he is able to carry out every task easily. That is why it is necessary that everyone should adopt Pranayama in life so that they can take advantage of it.
Do yoga in this systematic way, there will be many benefits
- Bhastrika
- Kapalbhati
- Ujjayi Pranayama
- Sheetali
- Sheetkari Pranayama
- Surya Anulom Vilom
- Chandra Anulom Vilom
- Anulom Vilom Pranayama
- Nadi Shuddhi Pranayama
- Bhramari Pranayama
To do Pranayama, start with Natural Breathing:
According to experts, sit in Padmasana, Siddhasana, or Siddha Yoni Asana. Put the thumb and index finger of both hands together on the knee, close the eyes and then focus on natural breathing, breathe in through the nose and exhale through the mouth. Repeat this sequence. You gradually increase it. Do it for at least 20 rounds, you will benefit greatly by doing this.
Practice Bhastrika Pranayama
- do it slowly in the beginning
- squat down
- Breathe in through the nose and exhale through the nose, do this about 10 times
- Now you will do it a little faster about 15 times, for this, if you want, you can raise and lower the hands in the process of exhaling by tying a fist.
- After doing every pranayama, open the legs and relax.
Kapalbhati Pranayam
- squat down
- The process of exhalation is emphasized by the process of inhalation
- Breathe in then release it vigorously (in the beginning do this 40 times)
- Then relax and then practice this action again
- If you have been doing pranayama recently, do not do it for a long time in the beginning.
Now practice Ujjayi Pranayama
- While doing this, the throat region is felt very carefully.
- Sit down with a cross, you can sit in Padmasana, Siddhasana, or Siddha Yoni Asana.
- Take a deep long breath through the nose, then release it, keep in mind that the breath is completely relaxed, which comes out through the throat.
- Can do it up to nine rounds in the beginning
Now do Sheetali Pranayama
- To do this also sit down on your back.
- Do it for nine rounds in the beginning
- For this, take out the tongue, turn it round (tube) and take a long deep breath and exhale through the right nostril.
- Now take out the tongue in the same way, turn it around and take a long deep breath and exhale through the left nostril.
- With this you will be able to feel the cooling effect, in this, you can exhale through both nostrils.
- After relaxing, move to another pranayama
Do Sheetkari Pranayama
Those who are unable to do Sheetali Pranayama can do Sheetali Pranayama. This is because they cannot make their tongue shaped like a tube. In such a situation, they can do this pranayama. To do this
- Join the teeth of the upper jaw with the teeth of the lower jaw. Take a long deep breath (there should be a whistling sound during breathing)
- Close the right nostril and release it through the left nostril
- do this about 5 times
- After this do the same process of breathing but close the left nostril and release it through the right nostril.
Anulom Vilom:
Now practice Chandra Anulom Vilom and Surya Anulom Vilom:
- Sit down with a cross, close your eyes and make the nose mudra or Vishnu mudra with your hands, for this you will bend the middle and index finger of the right hand.
- Then close the right nostril with the right thumb, now inhale through the left nostril and exhale through the left nostril as much as you can by counting from four to eight (exhale more breath than you have taken).
- You can do this for nine to 15 rounds.
Do Surya Anulom Antonym:
- Sit down with a cross, close your eyes and make the nose mudra or Vishnu mudra with your hands, for this you will bend the middle and index finger of the right hand.
- Now close the left nostril with a small finger and breathe through the right nostril.
- Breathe in as much as possible through the right nostril and exhale through the right nostril for the count of four to eight.
- You can do this for nine to 15 rounds.
Now will do anulom vilom
When you inhale from the left and exhale from the left it is called Chandra Anulom Vilom and when you inhale through the right nostril and exhale from the right it is called Surya Anulom Vilom.
To do Anulom Vilom Pranayam
- Sit down and close your eyes and do the nose mudra or Vishnu mudra with your hands.
- Close the right nostril with the thumb and breathe through the left nostril (up to the count of four)
- Then close the left nostril and release it through the right nostril
- Then you inhale through the right nostril, till the count of four and then release it through the left nostril (to the extent one round is completed)
- Similarly, repeat the process by breathing through the left nostril.
- You can do up to 10 rounds in the beginning, increasing this action as you train.
Nadi Shuddhi Pranayama:
- Alternate breathing by holding the breath, reduce it in the beginning, then increase it after training
- Sit down with a cross, then come into the nose posture or Vishnu posture.
- Close the right nostril and inhale through the left nostril (breath out to a count of one to four)
- Now close both nostrils (hold your breath till the count of eight) now exhale through the right nostril
- Then inhale through the right nostril (up to the count of four)
- Close both nostrils and hold your breath for a count of one to eight and exhale through the left nostril. Till there is one round, repeat this with both the nostrils
- Mind counting so that you can focus on the process of inhaling and exhaling
Bhramari Pranayam:
- Close both ears with both thumbs, then place the middle finger and index finger, and ring finger above the lips and the small finger under the lips.
- While inhaling and exhaling, sticking the tongue on the upper pelt will make a sound like a female bee.
- will repeat this action
Always do yoga under the guidance of experts
One should always do yoga only under the guidance of a yoga instructor. It benefits me a lot. On the other hand, it would be better if you take advice from a yoga instructor and do it under his guidance, then it will be more beneficial. At the same time, to practice every yoga and pranayama, its right way should be known. If you do it right and in the right rhythm, then the benefit will be more.
