Part-2
Pranayam is derived from the words “Prana” & “Ayama”.
Prana stands for life
Ayama means to work on it.
Pranayam is a simple practice of many breathing techniques that promote physical, mental &
emotional well being. This write up describes the main 3 pranayam and its benefits.
- Bhasrika Pranayam
Sit in a comfortable posture (sukhasana) with gyaan mudra. Close your eyes and inhale deeply and fill your lungs with air. Hold the breath for 3-5 seconds and release the vital force of energy. Perform 15-20 rounds of Bhasrika Pranayam.
Benefits :
a. Bhasrika Pranayam is a natural energizer.
b. Is also good to overcome depression.
c. It’s a great exercise for lungs and for people suffering from respiratory problems, cold, flu and allergies and breathlessness.
2. Kapalbhati Pranayam
Inhale deeply with both your nostrils & exhale rapidly. Pull your stomach in while exhaling. Practice this for 15-20 minutes daily.
Benefits :
- Kapalbhati pranayama is beneficial for lowering of blood sugar by stimulating the pancreas to produce sufficient insulin and reduction of stress which is a significant barrier to effective blood sugar control.
- The benefits of Kapalbhati for weight loss include reducing abdominal fat, toning abdominal strength thereby helps in fighting obesity/overweight issues.
- Kapalbhati Pranayam also improves your immune system and your ability to fight disease causing microbes.
- It also helps to provide relief from constipation.
3. Anulom Vilom Pranayam
Close your right nostril with your thumb and start inhaling slowly and take a breath as much as possible. Slowly remove your thumb from right nostril. Now close your left nostril with the middle finger and breathe out. Repeat this process for 5-10 minutes.
Benefits :
- Anulom Vilom Pranayam helps to treat arthritis problems.
- It reduces chronic sinus problems & snoring and also opens blockages with better blood circulation.