Pranayama is a Sanskrit word which signifies ‘control of breath. In pranayama, we deliberately control our breathing through different breathing strategies as it is a reflective practice. The kind of breathing procedures in pranayama are separated into three phases: Inhalation through the nose (Purak), maintenance (kumbak), and exhalation (Rechak). These breathing strategies are utilized in yoga rehearses as well as in thoughtful practices. The mood of pranic energy can be controlled through pranayama.
Different kinds of pranas help in keeping body and psyche sound. The best an ideal opportunity to perform pranayama is early morning on void stomach. Get an open outside air while performing pranayama. It is considered perhaps the most old disciplines as it helps in accomplishing harmony and mindfulness. Pranayama is useful in treating different well-being-related issues like asthma, diabetes just as mental issues like pressure and despondency.
The 8 kinds of pranayama and its advantages are as per the following:
1. Nadi Sodhana
Nadi Sodhana is finished by sitting in a with folded legs position serenely. Then, at that point utilizing the right hand, one should close the right half of the nose while breathing in profoundly with the left nostril. This methodology should be rehashed with the right nostril too. There are different advantages of Nadi Sodhana if it is polished day by day for 10-15 times. This strategy helps in decontaminating the energy channels of the body. Because of substitute nostril breathing, it carries equilibrium to the whole self of the human body. This kind of method is supposed to be imaginative and it additionally helps in pressure, tension, and control the craving of smoking.
2. Shitali Pranayama
This sort of pranayama is finished by moving the tongue in an O shape and breathing in through the mouth. One should hold the breath and practice jawline lock (jalandhar bandh), then, at that point breathe out through nostrils after at some point. This ought to be rehashed until one has arrived at 8 and 15 cycles. Shitali pranayama is supposed to be the most invigorating breathing activity which is powerful in chilling the body. It additionally helps in diminishing tension.
3. Ujjayi Pranayama
This kind of pranayama is finished by breathing through the mouth while sitting in a leg over leg position. One should attempt to imitate the sound of sea waves by contracting the throat. Then, at that point in the wake of shutting the mouth, breathing ought to be done through the nose by again contracting the throat. This method ought to be done 10-15 times. This may feel off-kilter first and foremost however gives incredible unwinding .It likewise helps in throat related issues. It can go about as an elective treatment for stress and PTSD as it helps in diminishing nervousness.
4. Kapalabhati Pranayama
This sort of pranayama is finished by powerfully breathing out from the lungs and breathing in is done automatically. The exhalation ought to be strong to the point that one should suck the gut by delivering the air. Similarly when breathing in is done, the paunch ought to return to a similar position. Typically kapalabhati pranayama is accomplished for warm-up. This pattern of inward breath and exhalation ought to be accomplished for few moments. This sort of pranayama is very advantageous in fortifying the stomach and muscular strength. It likewise helps in expanding the center, diminishing tension, and consuming calories.
5. Bhastrika Pranayama
This kind of strategy is finished by sitting in a folded legs position while keeping the spine straight and shutting the eyes. Breathing in and breathing out ought to be at a quick rate. In this pranayama, one requirement is to breathe in profoundly and breathe out powerfully so that the stomach heads inside. One necessity is to stay predictable in this kind of breathing procedure. This is extraordinary compared to another pranayama as it helps in expanding the blood flow in the body and furthermore enacts body channels. It additionally assumes a significant part with stress, the resilience of nervousness just as PTSD.
6. Bhramari Pranayama
This kind of pranayama is finished by shutting the ears with the thumbs and eyes with the finger. One should mirror the sound of a honey bee while breathing in and breathing out leisurely. One can likewise recite ‘OM’ while breathing out. This is otherwise called ‘murmuring honey bee breath’. When the cycle is finished one should rehash it. This ought to go on till 5-10 minutes. This murmuring sound quiets the brain and body normally. It helps in expanding focus, readiness, memory improvement, and alleviating pressure.
7. Anuloma and Viloma Pranayama
This pranayama is partitioned into two phases: Paused inward breath and stopped exhalation. It is finished by breathing in for 2-3 seconds and stopping, of course restarting inward breath and stopping for few moments while sitting in an agreeable position. Inward breath ought to be done until lungs are brimming with air. Exhalation should be done gradually. One should loosen up the psyche and body. This is Viloma Pranayama where stopping of breathing is in ordinary spans. In granuloma pranayama, one should inhale nostrils in an elective way. Both are comparable. These procedures help in unwinding, decreasing pressure, and purging of nasal entries.
8. Sheetkari Pranayama
This pranayama is finished by creating a ‘sheetkar’ sound from the mouth. This procedure is finished by breathing in the air while keeping the tongue behind the teeth. One should do the Jalandhar bandh and hold the breath. After that one should breathe out the air through nostrils. This pranayama is extraordinary when done in summer as it assists with keeping the body cooler. In this manner, it assumes a significant part in monitoring the internal heat level.
Thus these are the 8 kinds of pranayamas and their advantages which ought to be drilled under the direction of yoga masters or experienced experts. These breathing procedures have physical just as mental advantages. These strategies are as valuable for yoga purposes just as for thoughtful practices. It is very gainful in working on cardiovascular wellbeing, expanding lung capacity and limit, overseeing pulse, decreasing pressure and uneasiness, and further developing fixation.
Source – laquilaactive.com