7 Pranayama for Healthy Life – Vasudhaiva Kutumbakam

Yoga is different from a gym or any other exercise. Gym exercises will improve your body shape and its main focus will be only that whereas yoga improves your health from within. Every exercise has its benefits we only need to figure out what we are looking for and what will work better for us according to our lifestyle and schedule.

Pran means air that we breathe. Pranayama involves controlling the breathing and in turn taking control of our body. It allows us to look into ourselves. These exercises cleanse both our body and mind. The importance of Pranayama can not be overemphasized.

Here are 7 Pranayama that are considered most important by the practitioners.

Bhastrika Pranayam: Bellows Breath

Bhastrika pranayama is the process of inhaling and exhaling rapidly. By doing this we provide our body with more oxygen without it asking us for any. In regular exercises, our body demands oxygen from us because it requires more to meet all the hard work we have been doing physically. Bhastrika pranayama is also called the ‘yogic breath of fire’. Because it strengthens our immune system by providing us with more oxygen.

How to Do Bhastrika Pranayam

Bhastrika pranayama has three types according to every individual’s health and strength to do it. If you are someone old and have health issues that do not allow you to do much physical work then do this pranayam slowly. If you are someone who does have some issues but you can do some physical work as well then do this at medium speed. If you are someone who is perfectly healthy and has strength then do this pranayam rapidly.

Sit in a cross-legged position. One leg on top of others where the lower leg is not visible and only inside of the upper part is visible.
You can either position your hands on your knees or keep them in the air while folding them in a straight line on your shoulder and making a fist.
If your hands are on your knees then you will not have to do anything with them while you are inhaling and exhaling. But if your hands are in the air then when you inhale you need to take them up and open your fist. Then when you exhale bring them down and close your fist again. The hands are mirroring your lungs, this is how they will be behaving when you inhale and exhale.
Do this as long as you can. To take the most advantage of the benefits of Bhastrika Pranayama do for five minutes daily.

Bhastrika pranayam should be done on an empty stomach. If you already ate then take a 4-5 hours break. If you have had tea or any other drink then take a 45 to 1-hour break. Take a 15-minute break after drinking water.

Bhastrika Pranayama Benefits

If done on a daily basis it can get rid of nasal blockage, and throat infection.
It improves the digestive system.
When combined with other yogas Bhastrika can help you keep your body warm in cold weather.
Increases the energy within one person. It clears the mind and keeps it calm.
Increases the oxygen amount in the body and helps organs and tissues healthy.

Who Should Avoid Bhastrika Pranayam

A pregnant woman should avoid it. They can do mild yoga after consulting their doctor and yoga instructor.
If you are having issues other than just a little strain and pain.
If you are new to yoga and have not had any instructor then consult one before getting into heavy yoga.

In the beginning, you will feel some pain around your neck and a little strain inside your body but that is not a bad thing. When we start to exercise on our first day we feel terrible pain, on the second-day pain is a little less and in a week we do not feel any pain at all. Bhastrika pranayam will require the same process. In the first week, you won’t be able to do it longer than half or one minute. But with practice, you will be as good as a professional. If you really want Bhastrika pranayama to work then you need to do it at least 2.5 to 5 minutes straight without taking a break.

Kapalbhati Pranayama: Forceful Exhale

In Bhastrika pranayama, your chest area gets more benefits. Although it affects the entire body and keeps it healthy, every pranayam has different focus areas. In Kapalbhati your stomach area and Muladhara is the focus area.

Kapalbhati has two words kapal which means forehead and bhati which means shining. It is called Kapalbhati because by doing this pranayam you will be able to lose weight, your skin diseases will be cured and your face will glow. The literal translation of Kapalbhati is ‘the shining forehead’. A shining forehead is an indication of a healthy body. By doing Kapalbhati we release toxins out of our body. It clarifies our body from within. Regular practice of pranayama can help us achieve the goal of the shining forehead.

How to do Kapalbhati?

Sit in a cross-legged position.
Place your hands on your knees. You can also put one hand on your stomach to feel abdominal activities.
Relax your body but sit in a straight position. Your back should be erect.
In this pranayam, your focus will be on the stomach and lower area so start with it.
When you will exhale your stomach will pull inside. Pull as much as you can and are comfortable with it.
After each round sit with your eyes closed to feel the sensation in your body and the work, it’s doing inside. It will calm your body and your mind.

Benefits of Kapalbhati

Kapalbhati gets rid of skin impurities if you have any.
It cures sexual disorders and helps with controlling sexual desires.
Kapalbhati also helps with infertility.
If you have kidney problems or stones kapalbhati will help cure it too.
Kapalbhati will help you lose weight. It is very good for obese people.
Diabetic people will also get benefit from kapalbhati.
It improves hormonal imbalance.
Kapalbhati improves blood circulation.

Who should avoid Kapalbhati

Avoid kapalbhati if you have undergone any surgery recently.
Pregnant women should not do it. Women should also avoid it during menstruation.
If you have any major health issues then you should practice kapalbhati under a yoga instructor.

A kapalbhati cycle consists of 20-21 times breathing. When you are done with one cycle you should take a break till you are ready to do more cycles. It is best to do two or three cycles daily to get the most benefit from kapalbhati. There are three phases of doing it. Firstly do it slowly than with medium speed and when you have control and practice do it with speed.

How much time you will take to learn kapalbhati properly depends on how many days of the week you do it and if you do it under a yoga instructor. A yoga instructor is a good choice if you have not done pranayamas before.

Bahya Pranayama: Hold Exhale

Bahya pranayama is the process of inhaling and exhaling while holding breath inside and outside for some seconds. Bahya is a Sanskrit word that means ‘outside’ in English. While doing bahya pranayama you need to exhale completely before inhaling again. This pranayam requires practice and control over breath.

How To Do Bahya Pranayama

Bahya pranayam is done in a sitting position with both hands relaxing on the knees. You do not need hands while exercising this pranayama so you can place them in any manner you are comfortable with.
Your spine and head should be erect while Bahya Pranayama.
Now when you are in position exhale all amount of breath and hold yourself like that for some seconds. In the beginning, 5-10 seconds are enough but an ideal time is 30 seconds.
When you exhale pull your stomach inside as much as you can. Hold yourself in the same position for some time then let go.

By holding your breath inside and outside your lungs let more air into the system when you get in the relaxed position again. If your lungs have more space for fresh air then they will keep your organs healthy.

Three Types of Bandha are Used While Performing Bahya Pranayama

Jalandhara Bandha: In this position, the head will be down and the chin will touch the chest.
Uddiyana Bandha: This is a position where the stomach is pulled entirely towards the back.
Mula Bandha: In this position, the bottom area of the navel needs to be pulled in.

Benefits of Bahya Pranayam

It calms the mind and the body.
It improves concentration and allows the mind to be more focused by getting calm.
It is helpful to cure small issues related to infertility.
It is helpful with all abdominal diseases.
Bahya Pranayama is good for diabetic people.
It improves digestion.

Who Should Avoid Bahya Pranayam

Pregnant women and women who are menstruating should avoid it.
If a woman is trying to become pregnant then she should avoid it too.
An ideal situation to do pranayam is empty stomach but you can also do it after 4-5 hours of gap after a meal.
People with heart diseases or blood pressure issues should not perform this pranayam.

Pranayamas are a good way to keep yourself healthy but they can not replace medicine. If you face problems while doing any pranayama which you should not face then stop doing it immediately and meet a yoga instructor. A yoga instructor will help you understand the situation better or they will tell you what you had been doing wrong which caused the problems.

Anulom Vilom Pranayam: Alternate Breathing

Anulom Vilom is the concept of alternate breathing. Anulom-Vilom helps to increase oxygen volume in the body. The perfect time to do any pranayama is in the morning empty stomach. You should do it at least for 15 minutes. Anulom Vilom also helps with laziness, tiredness, and lack of energy.

How to do Anulom Vilom Pranayam

Sit in a comfortable but erect position.
For the first step use your right-hand thumb and close your right nostril with it. Now breathe from the left nostril.
After inhaling, block the left nostril and exhale from the right nostril. Now inhale from the right nostril and exhale from the left one. You do not need to change hands.
The above procedure should be continued

Benefits of Anulom Vilom

Anulom Vilom is good for the eyes, brain, and nervous system.
Anulom Vilom is good for hypertension and heart-related issues.
From the left nostril breathing the right brain gets activated and from the right nostril to the left brain activates. It helps to sharpen our memory.

Bhramari Pranayama: Humming Bee Breath

Bhramari is a Sanskrit word that means ‘bee’ in English. This pranayama is called Bhramari because of the sound that generates at the back of our throat while doing this pranayama. Humming bee breath soothes our nervous system and helps us to be calmer.

How to Do Bhramari Pranayama

The process should be done in a sitting position.
Sit in a comfortable place but do not bend your back, sit in a straight position.
Put your index fingers on your forehead. Right index finger right side on the forehead and left index finger left side on the forehead. Use the other three fingers to close your eyes and gently keep them there. Put both thumbs on both ears on each side.
Your mouth should be closed too while practicing Bhramari Pranayama.
Take a deep breath and while exhaling produces a high-pitched humming sound. This sound helps your nervous system to be calm.

Benefits of Bhramari Pranayama

Soothing the nervous system it helps with anger, frustration, anxiety, and agitation.
Bhramari Pranayama is good for high blood pressure patients. It helps to bring blood pressure down.
It positively affects our sleep. A calm body and mind sleep better. It also improves our sound and strengthens it.

Bhramari Pranayama should be practiced 4 to 5 times a day. When you exhale try to do it for at least 15 seconds. The longer you will exhale the longer you will make a humming sound which is the main focus of this Pranayama.

Udgeeth Pranayama: OM Chanting

Udgeeth pranayama is a breathing exercise in which you breathe consciously. By practicing Udgeet pranayama you get connected to your inner divine self. You feel a close connection to your body and soul. Udgeeth is a Sanskrit word that means ‘deep and rhythmic chant’ in English. It is called Udgeeth because a deep and divine syllable ‘OM’ is chanted during this pranayama. OM (AUM) is the almighty god the one with whom every soul on this earth connects. According to Hindu beliefs when someone dies they go back to their source ‘OM’.

How to do Udgeeth Pranayama

Sit in a comfortable position and check if your nasal passages are smooth and clear. Keep your hands on your knees in a resting manner.
Keep your spine erect and close your eyes.
Inhale a deep breath with both nostrils till you can not inhale anymore.
Now slowly exhale and chant OM. it should be done slowly so you have enough time to chant OM for some seconds.
When you chant OM your concentration should be on your breath. Only listen to the OM sound you are chanting block all the other sounds in the process.

Benefits of Udgeeth Pranayama

OM is the connection between the body, soul, and mind. When one is connected with every part of themselves they feel calm. It helps to avoid anxiety, guilt, depression, sadness, and fear.
It cures sleep-related problems.

Do Udgeet pranayama whenever you feel like you and your body require peace. It will also help you when you feel anxious or uneasy.

Bhramana Pranayama: Walking Pranayama

In Sanskrit, Bhramana means walking and pranayama means breathing. If we put these two together we will have to breathe while walking. It should not seem tricky or anything different. But like any other pranayama, this also requires some specific procedure.

How to Do Bhramana Pranayama

To practice this pranayama you need to walk with your body straight.
Like any other pranayama, you need to keep your spine erect in this pranayama too.
When you walk inhale and exhale very slowly. Take deep breaths. Exhale longer than you inhale.
You should be conscious of your breathing.
In the beginning, do it for 5-10 minutes every day. After you have gotten in the habit practice it for 25-30 minutes daily.

Benefits of Bhramana Pranayama

Bhramana pranayama increases stamina.
It clears the system and saves you from caught and cold.
If you do this every day it will also purify your blood.
It helps in reducing stress and anxiety.

Every person can practice yoga. Children should be at least three years old before starting yoga. There is no age limit after the first three years. These pranayamas will keep you healthy. Pranayamas reduce stress which will help you work better. They reduce tension which will help you live a happy life.

It is quite simple to start practicing Pranayama. But the above article shows the generalized version of the Pranayama. Your health condition may require suitable adjustments by a Yoga instructor. In case of any doubt, take the advice of an expert practitioner. In fact, we strongly advise that the information available on the internet related to health issues should only be used for encouragement purpose only. The best judge in health-related cases is a qualified practitioner only.