The breath is an expression of life and symbolizes energy. When we take a deep breath, blood circulation provides our organs with more oxygen to help them function better. The breath directly affects our daily lives in general and is an essential exercise in yoga.
Pranayama is a combination of two Sanskrit word: "Prana" means life force and Ayama' that means to restrain or to draw out. So, Pranayama is translated as breath control. Pranayama Yoga refers to breathing exercises that help cleanse the physical and emotional obstacles in our bodies to release the breath and the flow of vital energy. Regular and sustained Pranayama practice can help your body stay healthier.
The way we think and act, especially our breath, contributes to the flow of life energy flowing through us and everything around us. Below is 4 Types of Pranayama Yoga for Beginners with Wellanda; let's get started.
1. Nadi Sodhana
Nadi Shodhanana, aka Alternate Nostril breathing, is a powerful method of breathing with many benefits. Nadi Shodhana has been used long ago in the history of traditional Indian medicine. It is said to help balance the two brain hemispheres, helping to harmonize physically, mentally, and emotionally.
Although science has not yet discovered what might happen about the brain hemisphere function when doing these exercises, recent studies still confirm some of the powerful effects of alternating breathing.
Three reasons to practice Alternate Nostril breathing:
· Activate the parasympathetic nervous system
· Enhance respiratory function
· Reduce stress, lower blood pressure, and lower your heart rate.
How to practice:
· Sit comfortably. Relax your body and breathe naturally for a few minutes. Keep your mind and body stable
· Place your left hand on the thigh/ knee. Put your right hand in front of you
· Close your eyes and gently use your right thumb to cover your right nostril and breathe in slowly, gently. Then, cover the left nostril with your ring finger and ring finger and exhale gently.
· Repeat the steps for about five laps.
2. Shitali Pranayama
How to practice:
· Sit in a meditative posture. Keep your eyes closed, relax the whole body. The tongue can be placed in two positions.
o The tip of the tongue curves up to touch the mouth. Inhale through the mouth, the tip of the tongue against the roof of the mouth. Then, you can hold or not hold your breath. Finally, you can breathe out.
o Extend tongue out of the mouth. Roll up the sides of the tongue to create a tubular shape. Inhaling through this tube makes a sound like a whistling wind. You can then hold or not hold your breath. To exhale, pull the tongue into the mouth, close the mouth and push air out of the nose. Practice 9 times then increase to 15 times. When the weather is hot, you can practice 60 times.
Notice: You should not practice Shitali when it's cold or in a polluted atmosphere.
Contraindications: People with low blood pressure, asthma, bronchitis, excessive mucus should not perform Shitali Pranayama.
Benefits of Shitali: This breath practice makes your body and mind cool. It acts on important centers that regulate biological processes and regulate body temperature. It also cools and reduces emotional stimuli and strengthens the flow of energy through the body. If you regularly drink cold and moist air, the practitioner will prolong life and not worry about getting old.
3. Ujjayi Pranayama
Ujjayi Pranayama is acknowledged as Victory Breath. Besides, the breath of Ujjayi is also known as the wave of the sea. Because during the breathing process, the sound created sounds like a sea wave. Focusing on listening to the breath helps you focus, and makes yoga easier to practice.
How to practice:
· First, sit down straight and gently close your eyes.
· Breathe in slowly through your nose and exhale through your mouth. When breathing out, make a sound of "HHHHHAAAA."
· Close your mouth and exhale. Make a sound similar to opening your mouth. Feel the slight spasm of your throat that doesn't change and keep it light, natural. Make sure the sound of breath comes from the throat, not the nose. Maintain the position of the throat when you inhale and make a murmur similar to that when you exhale.
· Start calming when you inhale and exhale—the balance between sound, quality, and breath length.
· Try to take a deep breath to make it longer.
· Feel the heartbeat, breathe in three to five beats and exhale the same length
· Raise your arms when you inhale, and lower them when you exhale. The way you breathe must be synchronized with movement (Vinyasa)
· Now put your hands on your thighs as the breath comes in and out naturally. Feel the movement of the breath. By stretching your breath, you can now absorb the energy of the universe.
This breathing method provides deep ventilation for the lungs and alveoli in the lungs. It gives us stamina, enhances physiology as well as psychology.
4. Dirga Pranayama
Dirga pranayama or three-part breathing is one of the most calming, calming breathing exercises you can do. It works to help focus your attention at the present moment and blend in with the sensations of your physical body. For these reasons, Yogis are often taught this way of breathing to help them move from work-life to Yoga time.
How to practice:
· Breathe in through your nostrils in a long, continuous sigh.
· Inhale the first abdomen, the lower belly.
· With the same breath, inhale the second target: the lower chest, at the bottom of the chest.
· Continue to breathe in along, breathe into the third target, lower throat. You will feel it right above your sternum.
· Breathe out through your nostrils for a long, continuous breath, just like you would when you inhale.
· Focus on the throat first, then feel the exhalation move down your lower chest and abdomen
This Pranayama Yoga will bring relaxation to you.
Work Cited:
"12 Types of Pranayama You Need to Know About." Yoga Baron, 3 June 2019, www.yogabaron.com/types-of-pranayama.
Matson, Marquis. "10 Essential Types of Pranayama Breathing Techniques That You MUST Know." Brett Larkin Yoga, Brett Larkin Yoga, 13 Nov. 2019, www.brettlarkin.com/types-of-pranayama-breathing-techniques/.
"Types of Pranayama and Benefits on Physical, Mental, and Emotional Levels." Yoga Teacher Training School in Rishikesh, India, 29 Jan. 2020, www.rishikeshyogisyogshala.org/types-of-pranayama-and-their-benefits/.
“What Is Pranayama?” Ekhart Yoga, 21 Apr. 2020, www.ekhartyoga.com/articles/practice/what-is-pranayama.
"Shitali Pranayama, Cooling Breath (Sheetali Pranayama)." Yoga Lily | Yoga Classes & Qigong in Milton Keynes, 2 Sept. 2014, yogalily.com/shitali-pranayama-cooling-breath/.
"Take Time for a Little Breath - Ujjayi Pranayama." Yoga Life Studio, 27 Feb. 2011, www.yogaeastbourne.com/take-time-for-a-little-breath-ujjayi-pranayama/.
Comments