Yoga Vigyana(Pranayam)

 Laghu Pranayama aka Hatha yoga pranayama

1. Surya Bheda
2. Ujjaiyi
3. Sitkari
4. Sitali
5. Bhastrika
6. Bhramari
7. Murcha
8. Plavini

 Surya Bheda: For practising Surya-Bheda Pranayama, sit in Padmasana or any one of the Meditative Asanas, keeping the head, neck and spine erect and the body at ease and relaxed. Keep the left hand on the left knee in Jnana Mudra. Do Nasika Mundra with the right hand and close the left nostril with the ring fingers of the right hand. Do Puraka, deeply inhaling with the right nostril. After completion of Puraka, do Kumbhak to the possible extent and then do rechaka with the left nostril, closing the right nostril.

Benefits :  

1. Breathing through the right nostril i.e., the Surya Nadi, increases heat in the body. So, Surya Bheda Pranayama is very useful during winter and not useful during summer.
2. It increases the utility of the body. 
3. It helps immensely in reducing mental pressure like depression, anxiety, mental unrest.
4. It cures dispepsia, gastric etc. by increasing digestive power.
5. This Pranayama helps a lot in curing diseases originating due to reduction of oxygen in blood.
6. Cures rheumatic fronbles.
7. This Pranayama is very useful in reducing obesity and weight.
8. This is a good practice for raising kundalini.

 Ujjaiyi: In order to practise Ujjaiyi Pranayama, sit on Padmasana or any other Meditative Asana. Keep the head, neck and spine erect, at ease and relaxed. Keep the two hands on the knees in Jnana Mudra. Now exhale with both the nostrils. While inhaling, keep the glottis slightly closed so that a sound is produced from the glottis, as it happens in deep sleep. Don’t allow air to go towards the abdomen, during inhalation, do thoracic breathing. After completion of inhalation, close the right nostril with the thumb and the left nostril with the ring finger of the right hand, and do Kumbhaka for some time. After that, keep the right nostril closed with thumb and do Rechaka with the left nostril. Repeat the process for at least ten times.

Benefits : 

1. This Pranayama benefits immensely in case of troubles of the thyroid gland, tonsil etc.
2. Helps, to a great extent, in curing the diseases of the lungs like asthma, tuberculosis etc. and respiratory disorders like cough and cold.
   
3. Helps in reducing heat in the head and in curing migraine pain etc.
   
4. Increases the digestive power.
5. Stops atherosclerosis by maintaining balance of cholesterol in the blood.
6. Improves health of the lungs and increase their functioning power.

Sitkari: For practising Sitkari Pranayana, sit in any one of the meditative Asana, keeping the head, neck and spine erect and the body in a relaxed and at ease position. Keep the hands on the knees in Jnana Mundra. Now, join the teeth of both the jaw together and open the lips- the upper lip upwards and the lower lip downwards, as much as possible so that the jaws are seen from outside. Bend the tongue upward and touch the root of the upper jaw. Now do Puraka, making hissing sound, through the teeth. After completion of Puraka, close the lips and do Kumbhaka for sometime, depending upon capacity, and then do Rechaka slowly through the nostrils. Repeat the process for some rounds.

Benefits :

1. 
   Like Sitali, this Pranayama also cools down the body. So, it is better not to practice this Pranayama during winter.
2. 
   This Pranayama bring balance in functioning of the endocrine glands.
3. This helps in curing diseases of the spleen, liver, intestine etc., fever and indigestion.
4. 
   Purifies blood.
5. 
   Helpful in imbalance of pitta.
6. 
   Cures dental diseases like pyorrhea, diseases of the tongue and throat.
7. 
   Controls heat of the body.
8. 
   This Pranayama is very useful in high blood pressure. Persons suffering from hyper tension will derive sufficient benefit if they practice twice a day, at the rate of 50 to 60 times in each time.

Sitali: For practising Sitali Pranayama, sit in any one of the meditative Asana. Keep the head, neck and spine erect and the body at ease and relaxed. Hands will be on the knees in Jnana Mudra. Now make the lips, round shapped like the letter O, Raise both side of the tongue and bring out the elongated tongue throngh the hole of the lips. After
that do Puraka’ through the hole of the tongue. After completion of Puraka, swallow the air and do Jalandhara Bandha and Kumbhaka for sometime. Then do Rechaka with both the nostils, Repeat this practice of Puraka, Kumbhaka and Reckaka for a member of times.

Benefits :

1. 
   Sitali Pranayama is useful in imbalance of Pitta.
2. 
   Its practice increases digestive power, keeps the body cool and helps in reducing mental pressure.

Bhastrika: For practising Bhastrika, Padmasana is the best Asana. Sit in Vajrasana only, when it is not possible to sit in Padmasana. Keep the head, neck and spine erect, at ease and relaxed. The hands will be on the knees in Jnana Mudra. Now do ‘Sunyaka’. Then, do Puraka with deep inhalation. After completion of Puraka do Jalandhara Bandha Mundra by placing the chin on the glottis, and remain in that way with Kumbhaka for some time. Thereafter, slowly release Jalandhara Bandha Mudra and do Rechaka. Repeat this process for a number of rounds.

Benefits :

1. 
   Bhastrika opens up the nasal passage and removes the waste materials deposited there.
2. 
   The respiratory canal becomes clean. The lungs become strong. Power of collecting oxygen and expelling carbon-di-oxide of the air-sacs increases. As a result, the diseases of the lungs, like asthma, are cured.
3. 
   The brain and the heart receives sufficient amount of fresh oxygenated air, due to which these organs become healthy, strong and more capable to function.
4. 
   Practice of Bhastrika helps in bringing balance in the Tridosa.
5. 
   Brings mental tranquility by removing anxiety, excitement etc.
6. 
   Increases digestive power and appetite.
7. 
   Increases power of immunity.

 Bhramari: In order to practise Bhramari Pranayama sit in any one of the Meditative Asana, keeping the head, neck and spine erect and the body relaxed and at ease. Now raise both the hands up, close the two ear-holes with the thumbs, place the index fingers on the forehead and the middle and ring finger on the eyes. Then, do Puraka with deep inhalation, and then Kumbhaka for sometime, as possible. After Kumbhaka, do Rechaka, producing sound like black-bee. The sound like black-bee may be produced at the time of Puraka also. The sound produced in Puraka is like the male black bee (Bhramara), and the sound produced in Rechaka is like the female black bee (Bhramari). Practise this ten to twenty times together.

Benefits:

1. Regular practice of Bhramari Pranayama makes the mind calm and quit by removing mental tension and excitement.
   
2. This pranaya is very much useful in high blood pressure, heart disease etc.
3. 
   The Pranayama energize the nervous system, helps in curing diseases like paralysis.
4. Helps in bringing control over mind.
5. Regular practice of this Pranayama helps the pragnant women in easy and painless delivery.

Sahaj Pranayama: 

1. 

2. Sit in padmasana inhale from both nostrils and exhale from mouth. 5/10 mins.

Benefits: cleans up accumulate dust inside lungs and makes lungs strong and healthy resulting in immunity against germs that target lungs. cures stomach and liver abnormalies.

3. sit in padmasana inhale with both nostrils and take the head back. exhale the take the head and connect chin to clavicle.

Benefits: prevents cold , influenza, typhoid, pnemonia

 

What Is Bhramana Pranayama?

In Sanskrit, the meaning of the word 'Bhramana' is described as walking or moving around, and pranayama is the process of controlled breathing. Two meanings put together, Bhramana Pranayama is the process of controlled breathing which is performed while moving, especially walking.

How To Do It?

This is the simplest form of pranayama known today. Performing this technique is very easy.

Step1: Keep your body straight while you walk.
Step2: Consciously make your breathing process very slow.
Step3: Take deep breaths while you inhale and exhale.
Step4: While inhaling and exhaling, count mentally. Make sure that the duration of the exhalation is longer than inhalation.
Step5: Repeat this process initially for 5-10 minutes. As you practice more, and the stamina increases the duration can be increased to 25-30 minutes. In this way the time taken for walking and the yoga breathing is also increased.

When To Do It?

The best time which is suitable for any kind of pranayama is early in the morning. The Bhramana Pranayama can also be performed in the evening. It yields best results when it is done at the time of sunrise and sunset. Find a clean and green place or at least a place where there is no vehicular pollution. A jogging park or a plain ground is ideal to perform this kind of pranayama technique. While you practice the Bhramana Pranayama, make sure you have not eaten anything at least two hours before. This helps in performing the pranayama more effectively.

Benefits:

Any process of yoga breathing does yield results if practices regularly. Specifically the Bhramana Pranayama increases the stamina. It also helps in curing cough and cold. The lungs and heart function properly, as they are fine tuned every day. This breathing technique for beginners also helps in purifying the blood. Regular practice of Bhramana Pranayama can permanently cure diseases like asthma, cold, tuberculosis, typhoid, and headache. It also reduces the stress and strain on the body and you feel relaxed after practicing it. So, practice it regularly to yield good results.

Lungs and heart functino works properly

purifies blood, increases stamina.

cures cough, cold. works as a preventive measure for diseases like fever, influenza, typhoied, pnemonia, polio and tuberculosis

very good for old people