How many of you like the sigh of relief, or be it just a normal ‘sigh’ at the end of the day! It feels good, right? Breathing is the life force of our body and the act of Pranayama is just the act of controlling your life force. ‘Pran’ means life and ‘Ayama’ means extension, so it is also known as an extension of the life force.
Your body’s each cell needs oxygen, and very surprisingly we do not get enough oxygen because we do not know how to breathe properly. Once you master the art of breathing, you will easily eliminate problems like stress, indigestion, fatigue, improper sleep from your life. To master the art of breathing, here are two best Pranayama techniques to master your breathing and life force.
1. Anuloma Viloma Pranayama
This technique of Pranayama is simple to perform and very effective. In this technique, you need to inhale using one nostril at a time while pressing and closing the other nostril with your finger, alternatively. It relaxes your body and brings you a good night’s sleep. Also, it purifies the blood and calms the mind.
To perform this Pranayama, empty all your lungs out, & use the thumb to block the right nostril, and inhale from your left nostril only. Breath till your navel. Once done, block the left nostril and exhale with the right nostril. Once done, take a pause and inhale with the same nostril in the same way, and repeat. Try it before hitting the bed!
2. Kapalbhati Pranayama
In short, Skull Shining Breathing. It is a Pranayama as well as a body cleansing technique, so it is more powerful. If you caught a cold lately, try this Pranayama to clean mucus from the air passage. Also, it improves lung capacity, which further helps each cell to get more oxygen.
To start, you need to be sitting in a comfortable position with a straight spine and exhale the lungs completely. Inhale briefly through both nostrils, then sharply exhale while pulling your navel in toward your spine, this might feel uncomfortable in the beginning but it will be fine. The exhalation is short and quick, but very active, while the inhalation is short. Again, pull your navel in as you exhale and soften it on the inhalation. Repeat 15 times.
3. Sitali Pranayama
Sitali is one of the most famous techniques of Pranayama. It basically cools down the body in a unique way. This exercise, in particular, makes sure to replace heat in the body with coolness. During summer, it works like wonder!
To perform this, you must shape your tongue to a pipe. In case you are not comfortable doing that, you need to make an oval shape of your whole mouth keeping your tongue flat. Inhale from your mouth as deep as you can. Exhale through your nose, of course. You can repeat it 5-7 times. The body will feel calmer and cooler immediately.
The best time to perform this technique is when you are feeling extremely hot. It really helps you to cool your body.
4. Ujjayi Pranayama
Ujjayi means victorious. So it is more of a Pranayama of victory. Ujjayi needs your lungs in full expansion and at the same time, it calms your mind as you focus on your breath. It’s a very cool and calming technique.
For this, you have to sit comfortably with a straight spine. Take a normal breath in through both nostrils. Inhale until you reach your lung capacity; maintain a tall spine. It can not be achieved on one go, but keep practicing. Hold your breath for a second once your lungs feel full, then constrict some of the breath at the back of your throat, as if you were about to whisper a secret, and exhale slowly through both nostrils.
That’s it. You should feel the air above your tongue and roof of your mouth while exhaling. Repeat 15 times.
5. Bhramari Pranayama
This Pranayama technique is named after the Black Indian Bee, ‘Bhramar’. Why? Because when you exhale in this technique it should sound like a Bee’s humming. It calms your mind down very rapidly and is one of the best breathing techniques as it clears the mind of frustration, anxiety, or agitation. In fact, it calms your anger too.
To perform it, close your ears with your thumbs and place your index fingers on the temple. Close eyes with the other three fingers. This is the first stage of locking. Then, gently inhale through the nose and hold for a few seconds. Keeping the mouth closed, exhale by making a humming sound. That’s it.
These are the 5 most basic and powerful Pranayama techniques to bless your body! Breathing has the power to control your entire body and mind. It’s time to master it!
Share with others: