Immunity Boosting Pranayama Yoga

Pranayam: as an immunity booster & for prevention of respiratory infections.

Before this we will discuss what is pran ?

Pran means : Air coming through Inspiration & going out through expiration is called as Prana.

In yoga, prana is assumed to be life force.

Pranayama means control of life-force

In Pranayam we are doing deep breathing. It supplies extra oxygen to the body and mind. That’s why Pranayama exercises are the best respiratory exercises.   Most important thing is: Through   Pranayam & deep Breathing, 70 % toxins from the body are released.

Through bladder and bowels only 30% toxins are released.

Benefits of Pranayam

1. All Pranayamas are vitalizing, means it gives strength and energy to body and mind”
2. Improves immunity: Due to more oxygen in the blood, We are able to fight with infectious diseases of respiratory system
3. Increases energy: The more oxygen is in the blood, improves body functions and stamina.
4. Relives stress
5. Lowers blood pressure.
6. Improves digestion.
7. It Helps to fight allergies and cure headaches.

Important things before starting

1. Pranayam or Deep breathing should be slow and gentle
2. Do Pranayam on an empty stomach.

Today I will teach you 6 types of  Pranayam/ Prankriya

 

1. Nadishuddhi Pranayama

Nadi: Channels, Shuddhi: cleansing

Cleansing of the subtle channels through which life-force energy (prana) travels in the body.

It is tranquillizing Pranayama, means it has a calming effect on body & mind.

Steps

1. Sit straight & neck straight, gaze should be firmly centered in front and then the eyes should be closed. The mind should be concentrated on the air that gradually moves in and out of the nostrils.
2. Close right nostril then take a deep breath in & out through left nostril
3. Close left nostril then take a deep breath in & out through right nostril
4. Do this initially for 30 times each side, then you can increase to 100 times each side after some days of practice.

Benefit:

1. It clears path/Nadi or channel making easy to perform other Pranayam.
2. It gives Stimulation to Nadis like Eda, Pingala & Sushumna.

 

2. Anuloma vilom Pranyam

Steps:

1. Sit in any meditative posture either Sukhasana or Padmasana
2. Spine should be upright
3. Using the right thumb, block the right nostril. Keep index & middle finger on Adnya chakra (It is Third eye chakra for Awareness)
4. Inhale through the left nostril for 4 seconds (Purak). Now hold the breath for 16 seconds (Kumbhak)
5. Slowly breathe out for 8 seconds (Rechak)

Start the cycle again & this time inhaling from the right nostril. Repeat for 10 to 20 rounds.

Benefits

1. Useful in treating respiratory disorders
2. Good for heart problems, severe depression, high blood pressure, arthritis, migraine pain
3. Balances out the Vata, Kapha and Pitta -3 doshas of the body
4. Improves lung capacity and oxygenation throughout the body
5. Help to glow skin naturally.
6. Helps to keep diabetes under control.
7. Kapalbhati

Also called breath of fire,

The word kapalabhati is made up of two Sanskrit words: kapāla meaning ‘skull’, and bhāti meaning ‘shining,

Sign of a healthy body is a shining forehead,

It increases Memory & intellectual capacity

1. Sit straight & Inhale through both nostrils deeply.
2. Contract your lower belly forcing out the breath in a short burst.

1. As you quickly release the contraction, your inhalation should be automatic and passive — your focus should be on exhaling.
2. Begin slowly, aiming for 65-70 contractions per minute. Gradually quicken the pace, aiming for 95-105 exhalation/inhalation cycles per minute. Always go at your own pace and stop if you feel faint or dizzy.

Benefits

1. It helps to cleanse the lungs, sinuses, and respiratory system,
2. Prevent diseases of lung.
3. Regular practice strengthens the diaphragm and abdominal muscles.
4. This exercise also increases your body’s oxygen supply, which stimulates brain.
5. Shwan Gati Pranayam : Dog like breathing

It is comparatively easy to perform and less complicated

Steps:  

1. Open your mouth, take your tongue out as far as it can go and start breathing.
2. Practice rapid, forceful inhalation and exhalation, expanding and Contracting the abdomen vigorously like a dog.
3. Do this from anywhere between 15 seconds to five minutes.

Benefit

It clearing up respiratory passages; remove airway obstruction

It reduces extra heat in the body and controls temperature.

 

5. Kurma Gati Pranayam: Breathing like Tortoise

Steps: 

1. Sit straight, put your both hands on abdomen, thumbs facing each other while all the fingers are locked
2. take a deep breath slowly while moving your head from chest to back
3. breath out slowly while moving your head from back to chest
4. initially do it slowly, then you can increase the speed
5. initially do it for10 times, after practice of some days you can do it for 20 to 30 times
6. If you will do this fast then chances of feeling of giddiness.

 

6. Sarpa gati Pranayam: Breathing like Snake

Steps: 

1. Sit straight
2. Take a deep breath for 3 times
3. Then breath out like snake, in one stroke
4. It inflate your lung with full capacity & deflates fully while breath out.

Avoid

In condition like High blood pressure, heart disease, or a hernia. Women who are pregnant

Take care & do Pranayam, be fearless.