Bhramari Pranayama:

The original word in the term Bhramari is Bhramar (humming bee).The characteristics of this pranayama is to create a sound like that of the humming bee.

How to Do:

• Take deep breathe till your lungs are full of air.
• Press forehead with both the index fingers lightly.Close your ears with both the thumbs and eyes with the middle fingers of your hands on respective sides with little pressure.
• Now close your eyes. Then press eyes and nose bridge from the sides with the remaining fingers.
• Close your mouth. Now exhale slowly by making a sweet melodious sound like the sound like buzzing of a bee(Thinking of pronounce “OM”). Go on doing so till you are out of breath. Lengthen the exhalation as long as possible.This humming sound should be at a continuous pitch, not to vary the tone or level.
• Repeat the exercise 5 to 10 times according to your capacity.

Benefits/Advantages:

• It is useful for meditation.
• It cures diseases of throat and the vocal organs become strong.
• Breathing becomes deep and subtle.
• With the practice of this Pranayama the mind becomes steady.
• It makes voice pleasant and melodious.
• It is beneficial in conditions like mental tension, agitation, high blood pressure, heart disease etc.
• It is also useful for hypertension and depression and aids brain cells.
• Bhramri Pranayama increases power of concentration.

Technorati Tags: breath, breathing, concentation, hypertension, pranayama, tension

The Pranayama consists of the following seven key breathing exercises.
You should follow the following sequence.

• Bhastrika Pranayama
• Kapal Bhati Pranayama
• Bahaya Pranayama
• Agnisaar Pranayama
• Anulom Vilom Pranayama
• Bhramri Pranayama
• Udgeeth Pranayama

Video of Bahaya Pranayama And Agnisaar Pranayama:

Bahya Pranayama:

This pranayama technique is applied in the state of “Bahya kumbhaka (suspension of breath after exhalation). Bahya Pranayama is referred to elsewhere as “Uddiyana Bandha,” which includes the abdominal lock, root lock (mulabandha) and the chin lock (Jalandhar bandha).

How to Do:

• Contracting the abdomen and drawing it in all the way to the back (abdominal contents float up into the lower chest) is called “Uddiyana bandha.”
• Bringing the chin to the pit of the throat is called “Jalandhar Bandha.”
• Contracting and pulling up the region below the navel (pelvic and pubic area) and sustaining the hold is called “Mulabandha.”
• Begin with exhaling rapidly and completely, hold the breath, apply chin lock (Jalandhar bandha) by lowering the chin and join it with the pit of the throat. Apply abdominal lock (Uddiyana bandha) by bending forward a little and press hands on the knees for leverage. Contract the abdomen and draw it in all the way to the back. Apply root lock (mula bandha) by pulling up the pelvis and hold it up there.
• Still holding the breath and the three locks in place, bend forward slightly and pull the abdominal organs as far up as you can, straighten the trunk, holding it as long as you comfortably can.
• When you are ready to release, bend again, release the abdominal lock and the abdominal organs (while raising the chin to exhale.) and raising the chin inhale.
  This completes one round. Do 3 or more rounds of Bahya Pranayama.

Benefits: Good for hernia, diabetics ,stomach ailments, uterus prolapse and all urinary and prostate problems. Channels the energy of the root lock.

Agnisar Pranayama:

Agnisar is an exercise to fine tune digestive system and metabolism.

How to Do:

• Sit in any of these Asana ( Sukh asana, Vajra asana or Padma asana) in a well ventilated room free from any distractions. Keep the waist, back, neck and spine erect.

• Inhale and fill your lungs to maximum capacity. Hold your breath and practice Moolbandh (Contracting the anus muscles upward towards the large intestines).
• Exhale slowly. Now while holding your breath pull your abdomen muscles (navel) inwards towards your spine, then release your abdomen muscles. Without inhaling keep on doing this flapping movement for the stomach as long as you can hold breath. Keep holding the Moolbandh while you are flapping the abdomen muscles.
• Release Moolbandh and inhale.
• Practice this for 2-3 times. Gradually increase the repetitions.

Benefits:

• Cures constipation.
• Reduces belly fat.
• Tunes up the digestive system organs.
• Improves digestion and metabolism.

Technorati Tags: abdomen, abdominal, asana, back, breath, breathing, exhalation, exhale, health, inhale, life, metabolism, navel, pranayama, spine, throat, yoga

Kapalbhati Pranayam

Kapalbhati pranayam videos

IN ENGLISH

IN HINDI

How to Practice:- It Should be practiced empty stomach or 2-3 hours after meal. one should sit in padmasana, sukhasana or siddhasna and those who are unable to sit they can perform it on chair, keeping the spine straight and body firm.

Precaution : heart patients and high BP patients and weak people should do it slowly.Pregnant women should not do this pranayama.

How to do : exert air forcefully out. Stomach will go in automatically.

dominant inhalation through nostrils which results contraction of abdominal muscles and proper aeration to blood circulation.
So in Kapalbhati more attention is to be given on act of forceful exhalation while the inhalation is passive, Silent and short, during abdominal contraction force is applied to the Manipura, Swadhisthan and muladhar chakra.

Duration : Initially Starts with 30 times or for 1 minute and increase it upto 5 mins mininimum, maximum upto 10 minutes.Healthy person can practice it 10-15 minutes regularly. Patients with obesity, Vitiligo, leukaemias, breast carcinoma, Fallopian tube blockage, hepatitis etc. should practice it 20 minutes to half hour twice daily.

Benefits : This pranayama benefits on obesity, constipation, gastric, Croesus(liver),acidity, hepatitis B, uterus, diabetes, stomach problems, allergic problems, cholesterol, asthma, snoring, concentration, and even cancer and AIDS.

Technorati Tags: health, kapalbhaati, pranayama, prayer, weight, weight loss, yoga

SUN SALUTATIONS (Suryanamaskara)
If you do only a little Yoga each day, do Sun Salutations.

For people with limited time, the Sun Salutations exercise every muscle and joint while stimulating all the major organs. The name itself means to give reverence to the internal sun as well as to the external sun, the creative force that radiates inside as well as outside the body.

Sun Salutation is a series of 12 poses linked by a continuous flowing motion, and accompanied by five deep breaths. Do this series twice in a row every morning and evening, more if you desire. As always in yoga, do it slowly and consciously.

1. Stand up straight with your feet together and your hands in prayer fashion. Feel awareness of the whole body.

2. Inhale as you raise your arms up over your head, arching your back slightly.

3. Exhale as you bend forward and bring your hands towards the floor. Keep your knees slightly bent and let your head hang relaxed.

4. Inhale as you reach the right leg back while bending the left leg into a lunge.

5. Slowly begin to exhale as you place your left leg back next to the right and straighten the body into plank pose…finishing the exhale as you…

6. …Lower your body to the floor, touching your chin, chest, knees, feet, and hands to the floor, and keeping your buttocks, thighs, and abdomen lifted.

7. Inhale, relax your lower torso, and slightly bend your upper torso, looking up until your arms are straight.

8. Exhale as you push back into down dog pose.

9. Inhale as you move your right leg forward until it rests on the floor between your hands. Lunge pose on the other side.

10. Exhale, bringing left leg back to forward bend.

11. Inhale and stand up, stretching your arms back over your head, looking up.

12. Exhale as you bring your hands down in front of your chest.

Read more about Pranayama.

Technorati Tags: exercise, meditation, Morning, practice, pranayama, prayer, Suryanamaskara