Pranayama Breathing
Pranayama is normally used in yoga to prepare for meditation, asanas, postures and focusing the mind. It creates alertness and makes the respiratory system function at its best. The different types of Pranayama are Bhastrika Pranayam, Anuloma/Viloma, Kapalbhati, Bhramri, Sitali, Sitkari, Ujjayi, and Vedhene Bandh.
Bhastrika Pranayam
1. Sit in a comfortable position.
2. Breath forcefully but evenly in through your nostrils until your lungs are full. You should feel your diaphragm move down, the midsection of your chest expanding and finally your collar bone rising.
3. Breath out forcefully but evenly through your nostrils. Your collar bone should drop, your chest deflate and your diaphragm move up. Your exhalation should be faster than your inhalation.
4. Repeat the process for five minutes.
Anuloma/Viloma Pranayam
1. Sit comfortably and close your eyes.
2. Close your right nostril with your right thumb.
3. Inhale slowly through your left nostril until your lungs are full.
4. Close your left nostril with your right middle and ring fingers and open your right nostril.
5. Exhale slowly through your right nostril until your lungs are empty.
6. Inhale through your right nostril until your lungs are full.
7. Close your right nostril with your right thumb.
8. Open the left nostril and breath out slowly completing one round of Anulom/ Vilom Pranayam.
9. Continue for fifteen minutes.
Kapalbhati Pranayam
1. Sit straight.
2. Inhale through your nostrils a little and exhale through both nostrils forcefully.
3. Inhale again through both nostrils followed by another forceful exhalation.
4. Continue doing about 60 strokes/minute.
Bhramri Pranayam
1. Close your ears with your thumbs, rest your index fingers on your forehead, and the rest of your fingers on the base of your nose touching your eyes.
2. Breath in then breath out through your nose while humming like a bee.
3. Continue for ten minutes.
Sitali and Sitkari Pranayam
1. Sit in a comfortable position.
2. Draw your tongue about one inch outside your lips rolled up on the sides to form a channel.
3. Breath in through your mouth, close it, hold your breath and breath out through both nostrils.
(If you can’t roll your tongue, open your mouth a little keeping the tip of your tongue touching your lower front teeth and suck air in with a hissing sound. Hold your breath and then exhale through your nostrils. )
