Introduction

 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 Pranayama takes it further. In Sanskrit, “Prana” means life force or energy, and “Yama” means control. So, Pranayama 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. 

To deepen your understanding and practice of Pranayama, consider enrolling in the 200-Hour Yoga Course 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 practice.

1. Anulom Vilom Pranayama

Anulom Vilom, also known as Alternate Nostril Breathing, is a simple, powerful pranayama technique that aims to bring balance to the prana shakti (flow of energy) in the body. Anulom-Vilom Pranayama 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 Pranayama

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 practice 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.

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 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 energizing the mind. Besides, it also increases metabolism, which leads to weight loss. 

Steps to do Kapalbhati Pranayama

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.

3. Bhramari Pranayama

Bhramari Pranayama, 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. 

Steps to do Bhramari Pranayama

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. 

Incorporating Bhramari Pranayama into your daily routine can create a more peaceful and centered state of mind.

4. ujjayi Pranayama

Ujjayi Pranayama 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.

 Steps to do Ujjayi Pranayama 

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.

5. Dirga Pranayama

Dirga Pranayama, 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.

Steps to do Dirga Pranayama

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 Pranayama 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 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. You can learn all the pranayams by enrolling in a 200 Hour Yoga Teacher Training in Rishikesh at our reputed Yoga School in Rishikesh.