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Introduction: Powerful Five Best Pranayamas
Breathing is the first thing that brings life to the body and the last thing before life leaves. Normal breathing is enough to maintain an everyday life, but Pranayam takes it further. In Sanskrit, “Prana” means life force or energy, and “Yama” means control. So, Pranayam involves conscious regulation of the breath to increase the flow of life energy within us, such as consciously deepening, slowing down, or directing it to specific areas of the body. Mindful control of the breath significantly impacts the practitioner’s physical, mental, and emotional health.
Many people wonder how to do pranayama. Just sit comfortably, inhale deeply through your nose, hold briefly, and exhale slowly. Repeat for several minutes to enhance relaxation. To deepen your understanding and practice of Pranayama, consider enrolling in the 200 Hour Yoga TTC In Rishikesh at our prestigious Yoga School in Rishikesh. Let’s learn about the five pranayama you can include in your daily exercise routine to reap all the benefits of this magical pranayama yoga.
There are several types of pranayama, each with unique benefits. Let’s discuss the top five pranayama techniques:
1. Anulom Vilom Pranayama
Anulom Vilom, also known as Alternate Nostril Breathing, is a simple, powerful pranayam technique that aims to bring balance to the prana shakti (flow of energy) in the body. Anulom-Vilom pranayama breathing focuses on purifying all the subtle channels of the mind and body, thereby increasing the flow of prana (life force). It helps increase the supply of oxygen, thus improving focus and concentration and promoting intellect skills.
Steps to do Anulom Vilom Pranayam
- Sit comfortably with a straight spine and crossed-legged on the floor or a chair with your feet flat on the ground.
- Place your left hand on the left knee and bring your right hand near your nose.
- Keep the right thumb close to the right nostril and the ring finger close to the left nostril. You can keep your index and middle fingers gently on your forehead.
- Close your right nostril using your right thumb.
- Inhale slowly through your left nostril, and then close it with your ring finger.
- Open your right nostril and breathe out completely.
- Inhale through your right nostril and close it with your thumb again.
- Open the left nostril and breathe out to complete one cycle.
- Continue the same pattern for some more cycles.
You can practise Anulom-Vilom Pranayama daily to strengthen your respiratory health and live a healthy lifestyle. You can practice Anulom-Vilom Pranayama on your own, but joining the 200 Hour Yoga TTC in Rishikesh can help you with the proper guidance and practice its more advanced techniques.
Read More – How to Practice Anulom-Viloma and 6 Key Benefits for Daily Well-Being
2. Kapalbhati Pranayama
The word ‘Kapalbhati’ is derived from ‘kapal“, which refers to the forehead, and ‘bhati,’ which means ‘shining.’ Regular practice of Kapalbhati pranayama breathing techniques helps to cleanse all the systems of the body and remove toxins. It makes the body internally healthy, enhances facial glow, and promotes overall vitality. Kapalbhati is known for improving lung capacity, increasing oxygen supply to the body, and energising the mind. Besides, it also increases metabolism, which leads to weight loss.
Steps to do Kapalbhati Pranayam
- Sit comfortably on the floor or on a chair with your spine straight.
- Place your hands on your knees with palms facing upwards.
- Take a deep breath and exhale forcefully through your nose while contracting your abdominal muscles.
Practice Kapalbhati for about 1-3 minutes initially, gradually extending the duration as your stamina improves.
Read More – How To Do Kapalbhati Pranayama And What Are Its Benefits
3. Bhramari Pranayama
Bhramari pranayama yoga, also known as the Bee Breath, is a calming and soothing breathing exercise in yoga. It involves producing a humming sound similar to the buzzing of a bee. The humming vibration has a calming effect on the nervous system, helping to reduce anxiety and promote mental relaxation.
Bhramari Pranayam Steps
- Sit comfortably, keeping your spine straight, and your eyes closed.
- Close both your ears with your thumbs and place your index fingers on your forehead above your eyebrows. Place the rest of your fingers in a comfortable position across your eyes.
- Inhale deeply through your nose, and as you exhale, produce a gentle humming sound resembling the buzz of a bee. The sound is created by narrowing the throat slightly.
- Repeat for a few breaths.
Read More – Bhramari Pranayama: Steps, Benefits, Precautions, and More!
Incorporating Bhramari pranayama breathing techniques into your daily routine can create a more peaceful and centred state of mind.
4. Ujjayi Pranayama
Ujjayi Pranayam is also known as the Ocean or Victorious Breath. The practice of Ujjayi Pranayama calms the mind, reduces stress, and helps increase concentration. Additionally, this controlled and rhythmic breathing exercise regulates the internal temperature of the body and also increases lung function.
Ujjayi Pranayama Steps
- Sit comfortably with your spine straight, shoulders relaxed, and hands on your knees.
- Inhale slowly and deeply through your nose.
- Exhale slowly through your mouth while making a “ha” sound.
- Continue for several rounds, gradually increasing the duration.
Read More – Ujjayi Pranayama: Techniques and Benefits
5. Dirga Pranayama
Dirga Pranayam, also known as deep breathing or three-part breathing, is a simple and effective breathing exercise to promote relaxation and increase oxygenation in the body. The Sanskrit word “Dirga” or “Dirgha” translates to “long”, and the practice of Dirgha Pranayama matches exactly its essence for the overall well-being of the practitioner. It involves deep inhalation and exhalation in three parts of the body, i.e., abdomen, lower chest, and upper chest.
Dirga Pranayama Steps
- Part One – Inhale through your nose and let your belly expand.
Exhale through your nose, tighten your abdominal muscles, and draw your navel toward your spine. - Part Two – Inhale through your nose, allowing your abdomen and chest to expand.
Exhale through your nose, expelling air from your chest and stomach. - Part Three – Inhale through your nose, allowing your abdomen, chest, and upper chest to expand.
Exhale completely, expelling air from your upper chest, chest, and abdomen.
Conclusion
Incorporating Pranayam into your everyday exercise routine can have many benefits, such as reducing stress, calming the mind, and increasing overall vitality. Unlike regular workouts, which mainly focus on the body, pranayama breathing works on both the body and mind. By incorporating these breathing exercises into your daily routine, you can create a harmonious balance between your physical and mental health that helps you live a healthy and fulfilling life. Incorporating this pose into your practice can lead to significant improvements in overall well-being.
For those interested in deepening their yoga journey, consider enrolling in a yoga teacher training programme. Rishikul Yogshala Rishikesh offers comprehensive courses like the 100 Hour Yoga Teacher Training In Rishikesh, 200 Hour Yoga TTC In Rishikesh, 300 Hour Yoga Teacher Training In Rishikesh, and 500 Hour Yoga Teacher Training Rishikesh. These programmes are designed to help you master your practice and share the transformative power of yoga with others.
