What is Pranayama Breathing and How to Perform Pranayama Yoga?

Yoga science of breathing is called prayanama. Oxygen is the most vial nutrient to our body. It is
essential for the integrity of the brain, nerves, glands and internal organs. We can do without food for
weeks and without water for days, but without oxygen; we will die within a few minutes.

Where to Perform Pranayama yoga

Pranayama techniques are best practiced while sitting on the floor on a folded blanket. This form of
practice is applicable to padmasana also. However; any other posture will do provided the back is
kept erect from the base of the spine to the neck and perpendicular to the floor. Bad and poorly
performed posture will lead to shallow breathing and low endurance. One must empty the bladder
and bowels before starting pranayama yoga.

When to Perform Pranayama

Pranayama yoga must be performed in empty stomach. The best time for practice is the early
morning, preferably before sunrise when the pollution is at its lowest level, and the body and brain
are still free. However, if morning is unsuitable, pranayama may be practiced after sunset, when the
air is cool and pleasant. The place suitable for all kinds of Yoga must be clean and calm.
Major Types of Pranayama and Instructions
Some major types of pranayama yoga are as follows:
• Nadi Sodhana
• Shitali Pranayama
• Ujjayi Pranayama
• Kapalabhati Pranayama
• Digra Pranayama
• Bhastrika Pranayama
• Bahya Pranayama
• Bhramari Pranayama
• Udgit pranayama
• Anuloma & Viloma Pranayama
• Agnisar Kriya

Instructions on How to Perform Pranayama Yoga

Nadi Sodhana:

Following steps instruct on how to perfrom the nadi sodhana pranayama:

• Sit down in a comfortable place assuming a cross legged position

• Now use your thumb (right hand) to close the right side of your nose. Inhale deeply using the left nostril
 • Now close the left nostril and exhale using the right one
• In the same way, now with the left nostril still closed, inhale using the right nostril and exhale with the left
one

You can continue doing this exercise for around 10 - 15 times.

Shitali Pranayama:

Sheetal also means cool, and this pranayama technique will help you achieve the same. To perform shitali
pranayama, be seated in a comfortable position. Cross your legs and take five to six deep breaths to get yourself
prepared.

Now open your mouth in a "o" shape and start to inhale through the mouth. When you exhale, do so with your nose.

This can be repeated five to ten times.

Ujjayi Pranayama

Ujjayi means the ocean and this pranayama is about mimicking the oceanic sound or the sound of the waves.

To do this, be seated in a comfortable position crossing your legs. Now start to inhale and exhale deeply using your
mouth.

While doing this, constrict your throat as if something is choaking it when you exhale and inhale the air. This will
produce a sound similar to the ocean when you breath.

Now close your mouth and start to breath using your nose, but maintain the same tone to your throat so you still
continue to make the same sound as your breath.

You can repeat this prayanama breathing exercise for about ten to fifteen times.

Kapalabhati Pranayama:

To perform the kapalabhati pranayama technique, sit in a comfortable position crossing your legs. Perform two to
three deep inhales and exhales.

Now inhale deeply and exhale forcefully drawing all the air out. Your belly should be drawn in, as you exhale.

When you inhale, let it happen passively without you making any effort to inhale as the belly goes back to normal
position.

Exhale forcefully again and continue doing this for about 20 to 30 times.

Dirga Pranayama - Three Part Breathing

The dirga pranayam is a bit different from other types as it involves lying down on your back instead of being in a
seated position. This technique involves very deep inhalation and exhalation.
To perform this panayama, lie down on your back and close your eyes. Breath normally and then slowly take deep
breaths, relaxing your body.

Now inhale a lot of air in slowly to fill your belly up. Your belly should rise up like a balloon. Hold this position for
a few seconds and exhale drawing the belly inwards ensure there is no air left.

In the second step, inhale deeply to fill up the belly. Inhale a bit more to fill up air in your rib cage. When you
exhale, exhale air from your rib cage and then from your belly.

In the third step, inhale deeply to fill up your belly and rib cage with air. Inhale a bit more to fill up your heart center
(area around the heart) with air. When you exhale, exhale air from the heart center, then the rib cage and then the
belly.

Repeat the whole process for five to six times

Viloma Pranayama

VILOMA Pranayama involves praused breathing at regular intervals and can be divided into two stages. The first
stage is called 'paused inhalation' and the second stage is called 'paused exhalation'. Let's look at these stages in
detail:

Viloma Paused Inhalation:

• Lie down in a comfortable position and try to relax. Breath deeply, but normally
• Now inhale for 2 to 3 seconds and pause. Hold your breath for two seconds and then restart inhalation. Pause
inhalation again after 2 to seconds. Inhale again. Repeat this process untill the lungs feel full of air
• Exhale now, slowly, till you feel empty of air

Viloma Paused Exhalation: The paused exhalation is the exact opposite of the inhalation process. In this case, you
inhale deeply and normally without interuption, but exhale with regular pauses.

Anuloma Pranayama

Just like Viloma Anuloma is about alternate nostril breathing. In this case, the inhalation and exhalation is done with
one nostril blocked and the other partially open. Some variations of the yoga are granular anuloma.

This type of pranayama is particularly useful in clensing the nasal passages and creating calmness within.

What is the Importance of Pranayama?

Practice of pranayama yoga has been reported to be beneficial in treating a range of stress related disorders,
improving autonomic functions, relieving symptoms of asthma, stuttering and reducing signs of oxidative stress.
Pranayama techniques are also effective for depression cure. Practice of prayanama develops a steady mind, strong
will-power and sound judgment. In addition regular pranayama helps extends life and enhance perception

In old age, the respiratory function decreases due to the contraction of the air cells of the lungs, which therey takes in
less oxygen. Prayanama will help to normalize their size and make the red corpuscles circulate in all parts of the
body, infusing life and vigor throughout. Through regular practice even old people can delay the ageing process.

Yoga FAQs - All Your Yoga Questions Answered

The world today is more aware about the importance of healthy living and natural healings. This is
why organic food, herbal medicines and cosmetics and yoga are gaining more and more popularity
around the world, and particularly in the consumer-driven environment of USA. Some estimates show
that there are more than 20 million people in North America who are practicing some or other type of
yoga. The following points would try to throw a little light on different aspects of yoga by answering
some of the most frequent asked questions about it:

What is yoga?
Yoga is an ancient form of exercise that originates from ancient India. According to the historians and
documents available yoga has been around from thousands of years and has survived into the
modern era because it is unbelievably effective in reverting diseases and getting the body into a fit
and healthy condition. Yoga involves a number of exercises – some of which are physical, some are
breathing and some are purely for meditation. In combination, these exercises engage each and
every muscle, tendon, ligament, bone and organ as well as the mind to give you a perfectly healthy
body and mind.

There are eight stages in yoga or eight branches – (i) asana (postures), (ii) pranayama (breathing),
(iii) dharana (concentration), (iv) dhyan (meditation), (v) yamas (restraints), (vi) pratyahara (senses
withdrawal), (vii) niyamas (rules), (viii) Samadhi (enlightenment). The meaning of yoga means
‘unison’ and it implies unity with the universe or with God. The aim of a yogi or yogini (female of
yogi) is to achieve the Samadhi stage.

What type of yoga can the common man perform/ learn?

Anyone can learn yoga and profit from it. In spite of the very unusual and forbidding looking
postures, yoga can be learned by anyone – even by those who think that they are physically unfit for
exercise. The most common form of yoga practiced all over the world is Hatha yoga (Ha means sun
and Tha means moon – hence it means a combination and balance of both these energies). This type
of yoga combines asanas (postures) and pranayams (breathing) in such a manner that the body
gains complete internal and external balance and thereby revitalization and full health.

What do you need to do yoga?

You need nothing more than a will to do it and little time. There are yoga exercises that affect certain
parts of the body and mind – hence, you could learn and practice only those exercises that you find
useful to yourself or you could practice yoga that promotes general health like Bikram yoga. There
are yoga exercises that practically help any type of affliction – diabetes, hypertension, heart
problems, gastric problems, kidney problems, cancer, depression, anxiety, memory loss, and so on.
What are the accessories you need when you do yoga?
All you need for yoga is some loose fitting clothing which would allow your body to stretch without
any effort or restraint and possibly a slip proof mat is you do not prefer to exercise on the floor.
Other than that you need only your will power and a tenacity to stick with a daily routine of yoga
exercises.

Why is the word ‘Om’ pronounces while doing yoga?

Yoga is a combination of physical and mental exercises which help the human being become one
with the Universe or God. The word ‘Om’ is believe to create special vibration which are beneficial for
the body and mind; besides it creates a channel whereby the body’s energy communicates with that
of the Universe. This is why the word ‘Om’ (pronounced as aum) is used in the beginning and the end
of the yoga session.

Can yoga help me loose weight?

Yoga can help a lot of conditions – and yes, it can help reduce weight. There are exercises that are
meant to help you loose weight – provided you are willing to exercise daily for at least 20 – 30
minutes. Yoga can control your appetite, regulate and bring down the levels of cholesterol in your
blood and increase your metabolic rate to burn more calories so you could loose weight faster. The
only thing that is most important besides learning the exact exercises for your health concern is that
you should practice it regularly and forever. You should not stop doing yoga if you want optimum
results.

What if I want to only learn the meditation part of yoga?

Yoga is a combination of physical exercises and meditation. For best impact on the body, both should
be practices as advised by the yoga teacher. However, in case you are inclined towards the
meditation part of yoga, there are sufficient simple asanas which enhance the capacity of
meditating. You would need to identify those postures which are the most comfortable for you and
meditate to your heart’s content.

Is there any bar for doing yoga?

No, fortunately there is absolutely no bar – in age, physical condition or sex – for doing yoga.
However, beginners are advised not to start doing yoga on their own at home. Many of the postures
are intricate – but not difficult if done the right way. Many people get injured while doing yoga
wrongly. Yoga is never harmful if done right – hence, you need to learn to do it the right way first.

When is the best time to do yoga?

Yoga is best done at sunrise. According to the yoga fundamentals, the first rays of the sun and the
air inhaled at that time are extremely beneficial for human beings. This is why yoga is best done just
before the sunrise continuing through the sunrise. However, you could still do yoga any other time of
the day – and the body movements/ stretches, breathing exercises and meditation have their own
plus points even without the ideal conditions provided by the sunrise.

Kundalini yoga faq

Also known as yoga of awareness, kundalini yoga is a form of yoga focused on awakening and
employing kundalini energy which is believed to be colied at the base of the spine. Kundalini refers
to 'she who is colied'

Benefits of Yoga Poses

This article discusses the various benefits of performing yoga. It is
important to understand that yoga consists of four disciplines and
each provides benefits of its own. The four disciplines in yoga are
Pranayama (the control of breath), Asana (postures in yoga), Mudras
(exercises in endurance) and Bandhas (exercises in contractions).
Here we will discuss the immense health benefits of the various
Asanas practiced in HathaYoga.

It is very empowering to know, and realize with practice, that the

human body can achieve all the benefits of most stimulating
physical sport just by practicing the different Asanas in Yoga,
without any exertion. Physical exercise and sports would involve loss of breath, increased heart beat
and fatigue which points to the fact that they are not optimally stimulating to the body. Instead they
cause fatigue and friction within the body.

While it is better to indulge in sports than lead a sedentary life, the practice of Yoga ensures that you
get all the benefits that sports offer without the fatigue and the wear entailed in it. Asanas are a
continuous sequence of contraction and expansion of muscles that lead to higher blood flood,
stronger muscles, more elasticity and the resultant better functioning.

Benefits of Yoga Asanas in Improving Digestive

The stomach, pancreas, liver and the intestines are the major components of a digestive system. The
proper functioning of all these organs is vital to a healthy digestive system. Yoga through the use of
Asanas aims to do just that. To aid the muscles of these organs and to maintain elasticity and
strength it is important to stretch and contract them. When the organs lose their elasticity, their
functioning becomes very poor. Elasticity is vital to the functioning internal organs.

There are Asanas which are designed specifically towards improving the digestive system. The
benefitial yoga asanas which cause the stretching of your abdominal muscles and organs while
contracting your back are as below:

• Salabhasana: This posture resembles a grasshopper

• Dhanurasana: The posture of a bow
• Bhujangasana: The posture of a cobra
There are other Asanas that do the exact opposite effect of stretching the abdominal muscles. They
contract the abdominal muscles and organs while stretching the back muscles. The benefitial yoga
Asanas which perform this function are as below
• Paschimottanasana: Stretching the back muscles completely while lying flat
• Halasana: The plough pose which stretches the back muscles
• Yogamudrasana: This is a mudra which stretches the back muscles similar to the way
Dhaurasana stretches the abdominal muscles

Yoga Asanas Improve the Blood Circulation

Asanas such as Uddiyan-Bandha which induces a rising and falling of the diaphragm provides
massage to the heart which is very stimulating. The other yoga asanas which are beneficial for
improved circulation are as below

• Viparitakarani (the inverted posture)

• Halasana (the plough posture)
• Sarvangasana (the head stand)
• Shirsasana (head stand position)
The practice of these Asanas on regular basis increases the blood circulation in the body inducing a
healthy functioning of all the organs. Another benefit of inverted positions such as Savangasana
leads to the ease of blood flow in the veins reducing the pressure therein

Benefits of Yoga to the Respiratory System

Keeping the lungs in good shape is extremely important towards the optimal functioning of the
respiratory system. The various inhaling and exhaling exercises which are performed during the
Asanas aid the lung in inflating fully. The below yoga poses are extremely beneficial towards
preserving the elasticity of the lungs and the clearing of respiratory tract:

• Salabhasana
• Sarvangasana
• Viparitakarani
All the Asanas above involve the holding of breath which causes the inflation of the pulmonary cells
increasing their elasticity and getting them stimulated.

Yoga Benefits the Endocrine Glands through Stimulation

There are 6 endocrine glands present in a human body namely

1. The pituitary gland

2. The pineal gland
3. The thyroid gland
4. Parathyroid gland
5. Adrenal glands
6. Gonads or sexual glands
The pineal glands located in the brain region are highly benefited by the practice of Sirshasana,
Viparitakarani and Sarvangasana. These three yoga poses are also good at maintaining the health of
the thyroid gland, parathyroid gland and the pituitary glands. The Adrenal glands are highly
benefited by the practice of the below Asanas

• Bhujangasana (cobra pose)

• Uddiyana-Bandha (abdominal lock)
• Dhanurasana (bow pose)
The health of gonads or sexual glands is vital for the proper functioning of the human body. In men
the gonads are the testicles while for women it’s the ovaries. The practice of Sarvangasana and
Uddiyan maintain the good health of the gonads.

Yoga Asana Aid the Excretory System

Urine contains uric acid which should be promptly disposed from the body. Present in the large
intestine are various bilious waste and other fecal substances which should also be discarded. If
these toxic substances are not removed properly they cause severe defects in the human body. The
practice of the below Yoga Asanas helps keep the execratory system in a healthy state.

• Dhanurasana (bow pose)

• Bhujangasana (cobra pose)
• Uddiyana-Bandha (abdominal lock)
• Sirshansana
• Paschimottanasana
• Sarvangasana

Benefits of Yoga to the Nervous System

The Asana Uddiyana-Bandha is known to help the spinal column remain in a supple condition and is
highly beneficial to the synaptic nerve system. The practice of Asana like Sirshasana and
Viparitakarani aids the proper function of the cranial nerves situated in the brain region.

Benefits of yoga poses to the human body are immense. Following these Asanas on a daily basis will
keep your body working in an optimal state and ensure that you are disease free. With improved
blood circulation and digestion comes energy assimilation and with improved excretion the body
stays free of toxins. Yoga maintains the functional balance in the body and thus creates good health.