Breathing Yoga ( pranayama)
by Yoga for good health, D.C area Patanjali chapter on Friday, December 3, 2010 at 10:45pm
PRANAYAMA INSTRUCTIONS
Sit straight in a comfortable clean place. For best results, breathing yoga should be done empty stomach either early morning or just before dinner. can be done sitting on a solid chair and not on a sofa.
1,2,6,8 CAN BE PRACTICED AFTER 2 HOURS OF LIGHT MEAL TOO.
3,4,5,7 best done empty stomach or done after 5 hours of a meal.
1. UDGEETH PRANAYAM
Take a deep breath in from your nose with your mouth closed. Then chant “OM” with “O” being 80% and “M” being 20%. Repeat this five times.
2. BHASTRIKA PRANAYAM
Take a deep breath in with your mouth closed and exhale through your nose. Both inhaling and exhaling should take approximately 5 seconds. This is a type of diaphragmatic breathing. Repeat for five minutes.
3. KAPALBHATI PRANAYAM
Should be avoided by people who are pregnant, suffer from severe backache or have a very high blood pressure. This pranayam should not be done forcefully. If done so, it can cause a backache.
During this pranayam, inhalation will happen automatically. Pretend as if you have a pea stuck in your nose and you are trying to get rid of it. Focus on your nose rather than on your belly. This should be performed rhythmically, 60 times in a minute. In the beginning one can do 40 -60 in a minute, but beginners can even start by doing it 10 times the right way. Eventually, this should be performed for increasing lengths of time up to 2 to 5 minutes.
4. BHAYE PRANAYAM
Should be avoided by people who have high blood pressure, pregnant women and women during their periods.
Take a deep breath from your nose with your mouth closed. Exhale completely through your nose with mouth closed. While holding your breath, put your chin down so that it touches your neck and pull your belly in towards the spine. This should be done as long as you feel comfortable, but not more than 15 seconds. Take a deep breath again with your chin up and repeat the process. This should be done 3 – 5 times.
5. AGNISAR PRANAYAM
Should be avoided by those with with high blood pressure, pregnant women and women during their periods.
This is similar to Bhaye Pranayam. Take the deep breath through your nose with your mouth closed and exhale completely. While holding your breath, pull your belly in and the try to move it in and out. Remember to be comfortable and don't hold your breath more than 15 seconds. Take a deep breath again and repeat the process . Do this pranayam 3-5 times.
6. ANULOM-VILOM PRANAYAM ( Alternate nasal breathing)
Close your right nostril lightly with your thumb. Breathe in through your left nostril. Close your left nostril with your middle and ring fingers. Exhale through your right nostril, and inhale again from your right. Keep repeating the process for 5 minutes.
7. UJJAYI PRANAYAM
While taking the deep breath with your mouth closed, try squeezing your throat not with your hands but muscles of your throat. It makes a sound like an ocean. While holding your breath, put your chin down touching your neck for as much time as you can comfortably. Close your right nostril, bring your chin up and exhale through your left nostril.
8. BHRAMRI PRANAYAM (Humming Bee breathing)
Close your ears with your thumbs. Place your index fingers on your forehead. Lightly close your eyes with rest of your fingers. Take a deep breath with your mouth closed. Exhale through your nose while making humming sound with your mouth. You will feel vibrations in your head. Repeat the process 5 times
* DONE CORRECTLY, CONSISTENTLY AND TIMELY WILL YIELD RESULTS
* TRY THE POWER OF YOUR OWN BREATH. You won't know unless you try.
"TAKE THE TIME TO BREATHE AND SMILE!"
Sit straight in a comfortable clean place. For best results, breathing yoga should be done empty stomach either early morning or just before dinner. can be done sitting on a solid chair and not on a sofa.
1,2,6,8 CAN BE PRACTICED AFTER 2 HOURS OF LIGHT MEAL TOO.
3,4,5,7 best done empty stomach or done after 5 hours of a meal.
1. UDGEETH PRANAYAM
Take a deep breath in from your nose with your mouth closed. Then chant “OM” with “O” being 80% and “M” being 20%. Repeat this five times.
2. BHASTRIKA PRANAYAM
Take a deep breath in with your mouth closed and exhale through your nose. Both inhaling and exhaling should take approximately 5 seconds. This is a type of diaphragmatic breathing. Repeat for five minutes.
3. KAPALBHATI PRANAYAM
Should be avoided by people who are pregnant, suffer from severe backache or have a very high blood pressure. This pranayam should not be done forcefully. If done so, it can cause a backache.
During this pranayam, inhalation will happen automatically. Pretend as if you have a pea stuck in your nose and you are trying to get rid of it. Focus on your nose rather than on your belly. This should be performed rhythmically, 60 times in a minute. In the beginning one can do 40 -60 in a minute, but beginners can even start by doing it 10 times the right way. Eventually, this should be performed for increasing lengths of time up to 2 to 5 minutes.
4. BHAYE PRANAYAM
Should be avoided by people who have high blood pressure, pregnant women and women during their periods.
Take a deep breath from your nose with your mouth closed. Exhale completely through your nose with mouth closed. While holding your breath, put your chin down so that it touches your neck and pull your belly in towards the spine. This should be done as long as you feel comfortable, but not more than 15 seconds. Take a deep breath again with your chin up and repeat the process. This should be done 3 – 5 times.
5. AGNISAR PRANAYAM
Should be avoided by those with with high blood pressure, pregnant women and women during their periods.
This is similar to Bhaye Pranayam. Take the deep breath through your nose with your mouth closed and exhale completely. While holding your breath, pull your belly in and the try to move it in and out. Remember to be comfortable and don't hold your breath more than 15 seconds. Take a deep breath again and repeat the process . Do this pranayam 3-5 times.
6. ANULOM-VILOM PRANAYAM ( Alternate nasal breathing)
Close your right nostril lightly with your thumb. Breathe in through your left nostril. Close your left nostril with your middle and ring fingers. Exhale through your right nostril, and inhale again from your right. Keep repeating the process for 5 minutes.
7. UJJAYI PRANAYAM
While taking the deep breath with your mouth closed, try squeezing your throat not with your hands but muscles of your throat. It makes a sound like an ocean. While holding your breath, put your chin down touching your neck for as much time as you can comfortably. Close your right nostril, bring your chin up and exhale through your left nostril.
8. BHRAMRI PRANAYAM (Humming Bee breathing)
Close your ears with your thumbs. Place your index fingers on your forehead. Lightly close your eyes with rest of your fingers. Take a deep breath with your mouth closed. Exhale through your nose while making humming sound with your mouth. You will feel vibrations in your head. Repeat the process 5 times
* DONE CORRECTLY, CONSISTENTLY AND TIMELY WILL YIELD RESULTS
* TRY THE POWER OF YOUR OWN BREATH. You won't know unless you try.
"TAKE THE TIME TO BREATHE AND SMILE!"
