The main aspects of pranayama are inhalation, exhalation and retention of breath. Pranayama always begins with inhalations and exhalations. This strengthens the lungs and balances the nervous system, preparing the body to hold the breath [retention]. Practising the different types of pranayama on a regular basis regulates energy flow to the 72 thousand nadis [channels through which consciousness flows] in our body, helping us improve our health and wellbeing.

8 TYPES OF PRANAYAMA

There are about 50 different types of pranayama described in the Vedas. In this article, we describe eight most common and significant types of pranayama:

CHANDRABHEDAN

METHOD

1. Sit in a meditative pose or in a comfortable position on the floor
2. Keep your back straight and shoulders relaxed
3. Close your right nostril with the right hand thumb
4. Inhale from the left nostril
5. Close the left nostril with the right hand index and middle fingers
6. Exhale from the right nostril.

This completes one round of Chandrabhedan pranayama. You can gradually do up to 20 rounds.

BENEFIT OF CHANDRABHEDAN PRANAYAMA:

• Cools the body and cures heartburn

WHO SHOULD AVOID

Avoid this pranayama if you suffer from low blood pressure. Note: This pranayama is to be done only during summer.

SURYABHEDAN

METHOD

1. Sit in a meditative pose or in a comfortable posture
2. Close your left nostril with your index and middle finger of the right hand
3. Inhaling from your right nostril
4. Close the right nostril with your right hand thumb
5. Exhale through the left nostril.

This completes one round of Suryabhedan pranayama. You can gradually do up to 20 rounds.

BENEFITS OF SURYABHEDAN PRANAYAMA

• Increases body heat and energy levels
• Improves digestion
• Purifies blood
• Delays ageing.

WHO SHOULD AVOID

• Avoid doing this pranayama if you suffer from acidity, hypertension or heart problems
• It is to be done only during winter.

ANULOM-VILOM [Alternate Nostril Breathing]

METHOD

1. Sit in a comfortable balanced meditative pose.
2. Use the right hand thumb to close your right nostril.
3. Inhale from the left nostril.
4. Close your left nostril with your right hand’s index and middle fingers
5. Exhale from the right nostril.
6. Do the reverse: inhale with the right nostril.
7. Close your right nostril with your right hand thumb.
8. Exhale with the left nostril.

This is one round of Anulom-Vilom.

BENEFITS OF ANULOM-VILOM:

• Balancing body temperature
• Relieving stress
• Cleansing the nadis in your body
• Improving blood circulation
• Promoting longevity.

REMEMBER

While practising Anulom-Vilom, you must breathe into your lungs and not into your stomach. It can be done the year round and by every one.

BHASTRIKA

METHOD

1. Sit in a meditative pose or in a comfortable position on the floor.
2. Keep the back straight and shoulder muscles relaxed.
3. Close the right nostril with your right thumb and bring your right elbow to the level of right shoulder.
4. Close your eyes. Inhale and exhale through left nostril—first slowly, then a little faster
5. Do the above steps about 20 – 25 times.
6. Take a long breath in and retain it for as long as possible

This is one round of Bhastrika pranayama. Now, repeat this round by closing your left nostril and breathing through your right nostril.

BENEFITS OF BHASTRIKA PRANAYAMA:

• Releases toxins from the body
• Reduces excess fat
• Enhances digestion
• Regulates the nervous system
• Purifies blood.

WHO SHOULD AVOID

Avoid practising Bhastrika if you suffer from hypertension, heart/lung complications or hernia. Weak persons [people with some illness or a low stamina] should avoid doing this pranayama too often.

UJJAYI

METHOD

1. Sit erect in a comfortable posture.
2. Inhale slowly and deeply through both nostrils.
3. Hold your breath for as long as possible.
4. Exhale slowly with a whispering sound, contracting the air passage.

This is a single round of ujjayi pranayama. You can start by doing 2 – 3 rounds.

BENEFITS OF UJJAYI PRANAYAMA:

• Strengthens the vocal cord
• Stimulates the thyroid gland
• Improves blood circulation
• Eases diseases of the lungs, chest and throat.

WHO SHOULD AVOID

Avoid doing this pranayama if you suffer from cardiac problems.

SHEETALI

METHOD

1. Sit in a comfortable position.
2. Close your eyes and relax your whole body with normal breathing
3. Put the tongue on the lower lip and try to roll the tongue.
4. Inhale deeply from the mouth.
5. Retain your breath for as long as possible.
6. Close the mouth slowly and exhale through the nose.

This is one round of sheetali pranayama. You can start by doing 2 – 3 rounds, and gradually go up to 15 rounds.

BENEFITS OF SHEETALI PRANAYAMA:

• Cools the body
• Cures acidity and hypertension
• Relieves indigestion and disorders of the bile
• Improves health of eyes and skin
• Cures tonsillitis.

WHO SHOULD AVOID

This pranayama is not recommended during winters. People suffering from a heavy cold must avoid sheetali pranayama.

SHEETKARI

METHOD

1. Sit in a meditative pose or in a comfortable posture on the floor
2. Keep the back straight and shoulders relaxed
3. Place hands on the knees, fingers relaxed and eyes closed
4. Join lower and upper teeth
5. Fix front portion of the tongue against the front teeth and the rest of the tongue on the palate
6. Separate the lips and inhale from the mouth making a chilling sound
7. Retain your breath for as long as possible
8. Exhale through both nostrils

This is one round of Sheetkari pranayama.

BENEFITS OF SHEETKARI PRANAYAMA

• Cools the body
• Keeps teeth and gums healthy.

WHO SHOULD AVOID

Avoid this pranayama if you suffer from low blood pressure.

BHRAMARI

METHOD

1. Sit in a meditative pose or in a comfortable position on the floor.
2. Keep your back straight, shoulders muscles relaxed and eyes closed.
3. Close both your ears with the index fingers of both hands.
4. Raise your elbows to the level of your shoulders.
5. Inhale deeply.
6. Retain your breath for as long as possible.
7. Exhale slowly making a buzzing sound like that of a bee.

BENEFITS OF BHRAMARI PRANAYAMA:

• Calms the body
• Relieves stress
• Makes the voice pleasant and melodious
• Strengthens vocal cords
• Cures diseases of the throat
• Increases concentration.

REMEMBER

For best results, practice Bhramari pranayama at night or early morning.

The more you breathe consciously, the longer you will live. As such Pranayama helps you stay healthy and younger for longer.

Updated on 14 January 2019

The post 8 Types of Pranayama — Techniques and Benefits appeared first on Complete Wellbeing.

Asanas are of great help here. They increase strength of the muscles, thereby gradually subsiding joint pain. Here are four such simple asanas that will help you keep your joints healthy and moving.

1. SETUBANDHASANA [bridge pose]

Method

1. Lie on the back and bend both knees
2. Raise the loins [sides] and the thighs upward
3. Keep the back of the head, the neck and the shoulders firmly on the floor. Breathe normally
4. Remain in this position for 6 – 8 seconds
5. Take some rest and repeat the asana.

Practise it four times a day in the beginning and then gradually increase it to six times a day.

Health benefits

• Cures diseases of the loins and thighs
• Exercises and strengthens the shoulders, neck, elbows and hands
• Expels excess gas from the body and cures indigestion
• Makes the spine flexible and active.

2. MARJARASANA [cat pose]

Method

1. Bend on all four limbs. Keep the hands shoulder-width apart and knees hip-width apart; Your hands should be directly under the shoulders
2. Breathe in, take your chin down, forward and up
3. Look up; raise your chin and tail bone towards the sky while pressing your navel towards the ground
4. Breathe out while bringing your chin to the chest
5. Arch your back and press your chin to the chest as you straighten your arms
6. Repeat steps 2, 3, 4 and 5 while breathing in coordination.

Do 5 – 10 rounds of this asana.

Health benefits

• Makes the spine flexible
• Strengthens the joints at the wrist and shoulders
• Massages the digestive organs
• Tones the abdominal muscles
• Improves digestion.

3. AKARNA DHANURASANA [the bow pose]

Method

There are two ways to do this asana:

Technique 1

1. Sit on the ground and stretch your legs in front
2. Hold the toe of the right foot with the left hand
3. Hold the left leg with the right hand and try to stretch the right elbow backwards as far as possible
4. Bend the left leg slowly; Bring the left foot to the chin and the left knee to the left armpit. This position will bring the thigh close to the abdomen
5. Hold your breath and then exhale slowly
6. Repeat the pose on the other leg; Gradually, increase the time duration of holding the posture to a maximum of five minutes.

Technique 2

1. Sit on the floor with the legs stretched in front
2. Lift the left leg up and hold it with the left hand behind the neck in such a way that the thumb remains forward near the ankle and the fingers behind the thumb. The weight of the leg falls on the palm
3. Then with the right hand hold the upper part of the left foot with its heel
4. Place the shin on the neck
5. Turn the neck towards the right side
6. Stretch the left arm and hold the right toes. At the same time, lift the right arm up and hold the left toes
7. Look to the right side. Then release the legs slowly
8. Repeat this asana with the other leg. Gradually, increase the time of holding the posture to a maximum of five minutes.

Health benefits

• Exercises the joints of hands and legs
• Gives a proper workout to the joints and the muscles of the neck and spine
• Tones chest and the abdominal muscles
• Provides relief to patients suffering from asthma, tuberculosis and cough
• Strengthens the lungs and increase its capacity to hold air and oxygen
• Cures pain in the loins, tonsillitis, indigestion, constipation
• Treats tumours that form in the armpit and gout
• Provides relief in irregular menstruation, disorders of the ovary and pain in the lower part of the abdomen.

4. UTKATASANA [chair pose]

Method

1. Standing with your feet parallel and hip width apart, shift your weight toward the balls of your feet and press the soles of your feet downward
2. Breathe in and stretch your arms, lengthening the spine to full capacity
3. Breathe out and bend your knees, trying to take your thighs as nearly parallel to the floor as possible
4. Hold the posture and breathe
5. To release the posture, press the soles of your feet downward and allow your legs to straighten, releasing your arms as you return to the starting position.

Health benefits

• Cures digestion problems
• Treats arthritis of the knees
• Makes the body more flexible
• Relieves joint pains
• Helps efficient functioning of the liver, intestines and pancreas.

The post Joint pain? Try these asanas appeared first on Complete Wellbeing.