5 Basic Daily Pranayams For Total Health

5 Basic Daily Pranayams For Total Health

23rd April 2019 9 By Sujata

Yoga is a complete physical and mental body practice, its an art and if done correctly on regular basis then you can see the miracles on your physical and mental health. Pranayams is part of yoga basically these are set of breathing techniques which can give you tremendous health results, the best time to practice pranayama is between 4:30 – 6:00 am, but in today’s busy schedule you can adjust timing as per your comfort. Although there are 8 Pranayams but here today I am discussing only 5 basic and most important pranayama. 

 Major health benefit of Pranayamas.

  • It helps in improve your blood circulation
  • It keeps away many health issues like, Asthma, Neurological problems, Depressions, insomnia etc.
  • It facilitates better work of lungs and helps brain to work more efficiently.
  • Pranayam affects autonomic nervous system which controls heart rate, glandular secretions, respiration, digestion and blood pressure.

Now after knowing the basic benefits of doing Pranayama I am sure you must be excited to make a change in your daily routine by adding Pranayams in your life. So here I am gonna suggest you most basic Pranayams which can actually work as a cleanser for your internal body organs and the best part is anyone can do these Pranayama easily, and if you are a beginner then nothing will be better then these basic set of Pranayamas to start your daily yoga practice.

1) KAPALBHATI

Kapalbhati is a Sanskrit word which consists two words KAPAL (head and its organ) + Bhati (Shine), so as its name shows it is a wonderful pranayama for skull purification and other body organs. lets talk in details below about Kapalbhati. Perform Kapalbhati on regular basis 5-10 mins for better results.

Main Benefits of Kapalbhati

  • Kapalbhati generates heat in your body, dissolving toxins and other waste matter.
  • It also helps in controlling obesity and getting rid of excess fats.
  • By practicing Kapalbhati Pranayama, one can regulate the breathing mechanism, also it is the best practice to be followed to oxygenate the blood.
  • Weight loss is another main benefit which you can get, as it works up the respiratory system as well as the abdominal muscles.
  • Leads to increase concentration, focus, and peace of mind.

How To do Kapalbhati (Steps)

  • sit on comfortable place in Padmasana or cross legs with straight spine
  • take a deep full breath (inhale) with both nostrils.
  • Now exhale with both nostrils with little force (don’t exhale with too much pressure) making your stomach shrink deep inside during exhale, this stroke will complete one cycle.
  • Ideally in every sec 1 stroke (exhale) should come out, but if you are beginner then take your time and slowly follow the rhythm.
  • you can do kapalbhati at a time 5-10 mins daily followed by other Pranayams along with it but timings you can adjust as per your convenience, and if you are beginner then do 60 strokes or 1-2 mins in beginning at a time and increase your time gradually.
  • follow link for reference https://www.youtube.com/watch?v=x8OcED7AsVo

Who should Avoid/ Can perform Under Guidance  Kapalbhati Pranayam

  • person with high Blood Pressure
  • Pregnant women
  • with injuries / surgeries
  • Suffering from heart disease
  • when an asthmatic attack is in progress
  • during practice if any kind of dizziness or pain experienced and stop practice immediately and restart once the sensation passes away with less force.

Points To Note

  • kapalbhati must be done on empty stomach, hence the ideal timing is early morning before breakfast or 3 to 4 hours after meal or snacks.
  • Breathing should be from abdomen not from chest.
  • do not move your shoulders or back while inhale or exhale
  • if you are feeling uncomfortable at any time during the exercise, stop doing it immediately
  • it is advisable always learns exercise from authorised yoga teacher then perform.

2) Bhastrika Pranayama

Bhastrika Pranayama is also called “Bellows Breath” pranayama but Ancient Yogis called this Pranayams “Breath of Fire”. In Kapalbhati where we give main focus on exhale which is forced, short and quick with normal inhale while in Bhastrika Pranayam both Inhale and Exhale are with forced breathing technique which insures maximum supply of oxygen. Do this practice for 5-10 mins regular for maximum benefit.

Main Benefits of Bhastrika

  • Improves functioning of Brain, Heart and Lungs by proving maximum supply of oxygen.
  • Heats up body thus helpful in common cold and improves immune system.
  • Create balance of all the three Dosha.
  • Purifies blood and removes toxins from body.
  • This is a wonderful breathing technic for respiratory problems and allergies like Asthma, Tonsils, Tyroid.

How to Perform Bhastrika Pranayam

  • Sit comfortably on Padma Asana or with crossed leg
  • Take a deep full Inhale with light to intense force as per your comfort, fill the lungs with full air and then breath out with same force.
  • The length of Inhale and Exhale should same.
  • follow link for reference https://www.youtube.com/watch?v=YB6-PB9YLHs

Points To Note

  • Early morning before breakfast is ideal time to perform, but you can do it any time just maintain gap of at least 2-3 hrs after meal.
  • People with high blood pressure and with heart disorders avoid doing it or do it under guidance.
  • always keep your back straight 
  • follow deep inhale but apply force as per your comfort level.
  • it is highly recommended before performing learn this in the presence of an experienced yoga teacher only.

3) Anuloma Viloma

Anuloma Viloma is also known as Alternate Nostril Breathing exercise, it is an important Pranayama use to perform in Hatha Yoga. This pranayama has tremendous health benefits when performed correctly on regular basis, many known yoga practitioner agreed on the point, that this pranayama can purify more than 70-72 internal veins. 10-20 mins of daily practice on regular basis can give you tremendous health benefits.

Basic Benefits of Anuloma Viloma

  • improves your heart health, lungs and other body organs.
  • leaving the skin looking naturally brighter and reducing any signs of ageing.
  • regenerating the desecrating brain cells, making you alert and active.
  • improves health related issues like arthritis, BP, constipation, obesity any many other health issue.
  • Improves overall health.

How to Perform Anuloma Viloma

  • sit in comfortable position with padmasana or with simple cross legs with hands rest on knees.
  • Close the right nostril with the right thumb. Inhale slowly through the left nostril, inhale the oxygen as much as you can, this will fill your lungs with air.
  • Remove your thumb from your right nostril, as you remove your thumb from right nostril just exhale.
  • When you exhale use your middle finger to close your left nostril then inhale with our right nostril and remove thumb from the right nostril then exhale. Repeat this process for 5 minutes.
  • focus on your breath.
  • follow link below for reference https://www.youtube.com/watch?v=AV_WDQ740Y4

Points To Note

  • early morning before breakfast is ideal time to perform, but you can do it before bedtime (2 hrs after dinner) for sound sleep
  • always keep your back straight 
  • follow deep and slow breathing
  • if you are beginner then avoid breath retentions, follow simple breath rhythm 
  • it is highly recommended before performing learn this in the presence of an experienced yoga teacher only.

4) Bramhi Pranayam (Bee Breathing)

Bramhi Pranayam or Bee Breathing pranayama is a wonderful breathing technique which can help you cleansing your whole nervous system. the humming technique calms and soothes your mind from anxiety, depression, anger and many other mental imbalances. You can practice Bramhi Pranayama.

Benefits of Brahmi Pranayama

  • most effective pranayama to cure insomnia 
  • Instant relief can be observed in can of anxiety, anger, hypertension, tension and other mental disorder.
  • Effective in case of paralysis treatment.
  • it keeps healthy inner veins of ears which damages slowly due to ageing.

How to do Bramhi Pranayam  

  • Sit straight in the Padmasana or Sukhasana and press your ear point with your thumb.
  • Place your index fingers on the forehead and with the remaining fingers close your eyes.
  • Start inhaling through both the nostril deeply and slowly.
  • By keeping mouth close, exhale by making a humming sound bee like “hmmmm”. While making humming sound say ‘Om’ in soft humming sound.
  • Feel your body releases impurity from your body and experiencing positive energy.
  • follow link for reference https://www.youtube.com/watch?v=le9_FgEH3Vk

Points to note

  • Bhramari is particularly potent in the early morning and late at night. Bhramari is best practiced on an empty stomach.
  • always exhale slowly and make humming sound as long as possible.
  • Do not put your finger inside your ears, just apply soft pressure on ear cartilage and eyes.
  • Do Bhramari Pranayama after completing the Anulom vilom Pranayama
  • Recommend to learn Yoga exercises under the yoga expert at first.

5) Ujjayi Pranayama

Ujjai Pranayama in ancient Yoga is also referred as “Ocean Breath or Hissing Breath”. This Pranayam is especially beneficial for keeping mind cool and body warm. For better results do it on regular basis 5-10 mins.

Benefits of Ujjayi Pranayama

  • It is helpful in cold and cough.
  • Helps in Throat related problems like, Thyroid, Mums, Throat Infections, Tonsils, Allergies
  • wonderful for people suffering with sinus and snoring.
  • improves sleep disorder like sleep apnea and mood swings.

How to perform Ujjayi Pranayama

  • sit straight in Sukh Asana with closed eyes
  • close your mouth and constrict throat (glottis- part of larynx)
  • creating a friction sound allow air through constrict throat (inhale) take a deep inhale until your chest is full with air
  • now bend your neck down so that your chin must touch your lower neck also known as Chin Lock Mudra (don’t bend your shoulders) now retain inhale for few seconds as per your comfort.
  • now exhale normally with chin lock mudra.
  • follow link for reference, https://www.youtube.com/watch?v=h-91SAyQ5QQ

Points To Note

  • Beginner always try for the 1st time under proper guidance
  • people with heart disease and hypertension should avoid it or do it under guidelines.
  • inhale and exhale with same length
  • you may feel little sweaty while doing it that’s normal
  • if you feel dizziness or headache stop doing it following the normal breath

yoga pranayama has extremely beneficially for our overall health if done on regular basis daily. it is said in a human body there are approximately 3000 pores which are connected with our neurological systems through veins, with normal breathing only 300-500 pores activate but with the help of pranayama you can actually activate maximum tiny pores. I am sure after knowing all these wonderful facts we all will try to include pranayama routine into our life because insight everything is really beautiful.

Note:- persons with serious illness or with any medical conditions should always take advice from doctors before practice. Try to do it in sequence mentioned above.