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Pranayama, 8 ways to do yoga

  Gopal Pramanik      

Stay healthy in pranayama


Pran and Ayam - these two words combine to form pranayama. The word prana means air. The word dimension means direction. In other words, the method of controlling the movement of air in the body is called pranayama in simple language.

Verse 49 of Patanjali Yoga philosophy says about pranayama 'Tasmin Sati Svasprasbas Orgiti Biched Pranayam'. Its Bengali meaning is pranayama to control the speed of breathing after the body is formed by sitting.

Air is at the root of pranayama. While it is possible to survive for a few days without food, it is not possible to survive for more than a few minutes without air.

So air is one of the containers of life. If we can control this wind, it is possible to move forward in a healthy and strong way on the path of life. 

Throughout the ages, sages and sages have controlled the air in the body through the practice of pranayama. According to ancient Indian yoga, if you practice pranayama in the right way, you will get healthy and strong for a long time.

The argument for this is stated in the Yoga scriptures, Prolonged healthy breathing can lead to a healthy long life. 

Let's understand the matter a little

People breathe 1 time and pulse 4 times. A normal person usually does not breathe 18 times a minute. If you multiply 4 by 18 again, it will be 72. 

Modern science also says that the average person needs to have a pulse rate of 72 per minute. In addition, if you can reduce breathing to 18 times per minute instead of 15 times per minute through long-term breathing exercises, 12 pulses survive every 1 minute.

That means a lot of pulse rate per minute. This way there is a lot of extra time available for healthy living. However, many may not want to accept this argument.

Modern science can be drawn to understand them. As modern science has shown, A hardworking athlete has a lower pulse rate than the average person.

In this case, the athletes live a healthier life than the other five people. So the argument for lowering the pulse rate cannot be underestimated.

Rather, according to yoga, longevity can be achieved by controlling the breathing through pranayama. Apart from this, if you do pranayama, you will also get various urgent physical benefits.

The first lesson of pranayama

pranayama,yoga 8 tips

There are three parts to pranayama - inhaling, exhaling, and exhaling. Breathing is called supplementation. The condition of holding one's breath is called Kumbha.

And to give up breathing is called laxative. However, yogis say that it is better not to make ordinary people crooks. That means there is no need to hold your breath. To stay healthy, breathing can be done only by inhaling and exhaling.

Easy Simple Pranayama

There are many types of pranayama. However, not all types of pranayama can be done for every human being. That is why the sages have spoken of 8 light pranayamas for the common people.

These pranayamas are - Suryaveda pranayama, Ujjayi pranayama, Sheetkari pranayama, Bhramari pranayama, Shitali pranayamaVastrika pranayama, Murchha pranayama and Plabani pranayama.

Let's find out again about these pranayama shots -

pranayama yoga benefits

1. Suryaveda Pranayama - Breathing in or out with the right nose is said to be inhaled with the yellow pulse or the sun pulse. On the other hand, breathing through the left nostril is called exhalation. To meditate on the sun, first sit in the Padmasana or Babu seat. If there is a pain in the waist or back, you can keep your back straight and hang your legs in the chair. Then lift the right hand up and close the left nose with the little ones and Anamika. Then breathe slowly into the chest with the right nose. When you have finished breathing, close the right nostril with your thumb and remove the little finger and ring finger from the left nostril.  Then slowly exhale through the left nostril. This method requires re-breathing. The first half can do one to one minute. Once you get used to it, increase the time.
Regular practice of this pranayama increases digestion, increases hunger, reduces the incidence of various diseases of rheumatism, reduces colds and coughs, reduces worm problems, reduces excess body fat, and improves nasal congestion. Decreased sinus and migraine.

2. Ujjayi - First, sit on the padmasana, babu asana, or chair of your choice. Then inhale with both nostrils and fill the chest with sound. Then hold your chin close to your chest and pull all the limbs and nerves of the genitalia inwards. Hold this position for 2 to 5 seconds. Then press the right nose with the thumb and slowly exhale all the breath with the left nose. Straighten the head and relax the genital muscles before exhaling. This process can be repeated. 
In the initial stage, you can do that one and a half minutes. Gradually increase the time. This pranayama is good for colds, coughs, and asthma. Prevents gynecological diseases, prevents prostate problems in men, prevents premature aging.

3. Shitkari- Sit with your back straight in any seat at your convenience. First, whisk the lips together to whistle. The tongue will remain normal inside the mouth. Then breathe through the mouth instead of the nose. There will be a chilling sound while breathing.
When inhaling, close your mouth and exhale with both nostrils. This way you can do a couple of minutes. Practicing this pranayama reduces physical weakness, prevents premature aging, controls excess water thirst, relieves liver disease, keeps the body cool in summer, enhances body glamor.

yoga tips

4. Shitali- In any case, keep the spine straight and make the lips as narrow as whistling. Then stick the tongue out like a dongle with a small area of the lips. Then slowly inhale through the mouth. In this way, cold air will enter the body. When inhaling, close your mouth and exhale with both nostrils.
At first, you can practice for two-three minutes. Then increase this time. Cold breathing keeps the body cool, reduces stomach problems, increases glamor, keeps the blood clean, reduces stress, controls blood pressure, and improves sleep. However, if you have a cold-cough habit and it is better not to do this pranayama in winter.

5. Vastrika- In this case, sit in any seat and breathe with both noses. The stomach should be swollen while breathing. When you have finished breathing, slowly exhale and pull the abdomen inwards. Do this as early as you can in the beginning. Extend the time later. Through this, there are various benefits including strengthening the lungs and reducing the tendency to catch a cold.

6. Bhramari- Sit with your back straight in any position. Then close the ear with the thumb of both hands. Close your eyes with the middle and index finger of both hands. Close your mouth using Anamika and Kanishka. Then breathe through the nose. When it is complete, you have to exhale through your nose while making buzzing sounds with your mouth.
Do this as early as you can. Once you get used to it, you can easily do it for 4 to 5 minutes. This pranayama enhances hearing, prevents eye diseases, controls blood pressure.

7. Murchha- Sit in any position and inhale with both nostrils. Then hold your breath with your chin close to your chest and pull the genitals and nerves inwards. Besides, you have to imagine that you can see the middle of the two eyebrows with your eyes closed.
Then exhale through both nostrils. Practice like this for two to three minutes. Fainting is the fainting of the mind in the habit of pranayama. That is, it removes the restlessness of the mind. Concentrates the mind, increases the feeling of love, reduces stress.

8. Plabani- This pranayama should be done only if you know how to swim. First, you have to fill your body with a lot of air by breathing. Then float on the water. At first, most people can't keep themselves afloat. It is possible to float once you get used to it. Through this appetite - Tisna comes under control, excess fat is reduced, weakness is eliminated.

Anuloma - Viloma- In addition to the eight light pranayamas, this pranayama must be mentioned. In this simple pranayama, you just have to sit with your spine straight and take long breaths and exhale. Anyone can do this simple pranayama. This increases the capacity of the lungs. Reduces respiratory problems.


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