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Pranayama techniques are best practiced while sitting on the floor on a folded blanket. This form of practice is
applicable to padmasana also. However; any other posture will do provided the back is kept erect from the base of the
spine to the neck and perpendicular to the floor. Bad and
Where to Perform Pranayama yoga
Pranayama techniques are best practiced while sitting on the floor on a folded blanket. This form of practice is applicable to
padmasana also. However; any other posture will do provided the back is kept erect from the base of the spine to the neck and
perpendicular to the floor. Bad and poorly performed posture will lead to shallow breathing and low endurance. One must empty the
bladder and bowels before starting pranayama yoga.
Nadi Sodhana
Shitali Pranayama
Ujjayi Pranayama
Kapalabhati Pranayama
Digra Pranayama
Bhastrika Pranayama
Bahya Pranayama
Bhramari Pranayama
Udgit pranayama
Anuloma & Viloma Pranayama
Agnisar Kriya
Nadi Sodhana:
Following steps instruct on how to perfrom the nadi sodhana pranayama:
Shitali Pranayama:
Sheetal also means cool, and this pranayama technique will help you achieve the same. To perform shitali pranayama, be seated in
a comfortable position. Cross your legs and take five to six deep breaths to get yourself prepared.
Now open your mouth in a "o" shape and start to inhale through the mouth. When you exhale, do so with your nose.
Ujjayi Pranayama
Ujjayi means the ocean and this pranayama is about mimicking the oceanic sound or the sound of the waves.
To do this, be seated in a comfortable position crossing your legs. Now start to inhale and exhale deeply using your mouth.
While doing this, constrict your throat as if something is choaking it when you exhale and inhale the air. This will produce a sound
similar to the ocean when you breath.
Now close your mouth and start to breath using your nose, but maintain the same tone to your throat so you still continue to make
the same sound as your breath.
You can repeat this prayanama breathing exercise for about ten to fifteen times.
Kapalabhati Pranayama:
To perform the kapalabhati pranayama technique, sit in a comfortable position crossing your legs. Perform two to three deep
inhales and exhales.
Now inhale deeply and exhale forcefully drawing all the air out. Your belly should be drawn in, as you exhale.
When you inhale, let it happen passively without you making any effort to inhale as the belly goes back to normal position.
Exhale forcefully again and continue doing this for about 20 to 30 times.
To perform this panayama, lie down on your back and close your eyes. Breath normally and then slowly take deep breaths, relaxing
your body.
Now inhale a lot of air in slowly to fill your belly up. Your belly should rise up like a balloon. Hold this position for a few seconds and
exhale drawing the belly inwards ensure there is no air left.
In the second step, inhale deeply to fill up the belly. Inhale a bit more to fill up air in your rib cage. When you exhale, e xhale air
from your rib cage and then from your belly.
In the third step, inhale deeply to fill up your belly and rib cage with air. Inhale a bit more to fill up your heart center (area around
the heart) with air. When you exhale, exhale air from the heart center, then the rib cage and then the belly.
Viloma Pranayama
VILOMA Pranayama involves praused breathing at regular intervals and can be divided into two stages. The first stage is called
'paused inhalation' and the second stage is called 'paused exhalation'. Let's look at these stages in detail:
Lie down in a comfortable position and try to relax. Breath deeply, but normally
Now inhale for 2 to 3 seconds and pause. Hold your breath for two seconds and then restart inhalation. Pause inhalation again after
2 to seconds. Inhale again. Repeat this process untill the lungs feel full of air
Exhale now, slowly, till you feel empty of air
Viloma Paused Exhalation: The paused exhalation is the exact opposite of the inhalation process. In this case, you inhale deeply
and normally without interuption, but exhale with regular pauses.
Anuloma Pranayama
Just like Viloma Anuloma is about alternate nostril breathing. In this case, the inhalation and exhalation is done with one nostril
blocked and the other partially open. Some variations of the yoga are granular anuloma.
This type of pranayama is particularly useful in clensing the nasal passages and creating calmness within.
In old age, the respiratory function decreases due to the contraction of the air cells of the lungs, which therey takes in less oxygen.
Prayanama will help to normalize their size and make the red corpuscles circulate in all parts of the body, infusing life and vigor
throughout. Through regular practice even old people can delay the ageing process.poorly performed posture will lead to shallow
breathing and low endurance. One must empty the bladder and bowels before starting pranayama yoga.
Nadi Sodhana
Shitali Pranayama
Ujjayi Pranayama
Kapalabhati Pranayama
Digra Pranayama
Bhastrika Pranayama
Bahya Pranayama
Bhramari Pranayama
Udgit pranayama
Anuloma & Viloma Pranayama
Agnisar Kriya
Nadi Sodhana:
Following steps instruct on how to perfrom the nadi sodhana pranayama:
Shitali Pranayama:
Sheetal also means cool, and this pranayama technique will help you achieve the same. To perform shitali pranayama, be seated in
a comfortable position. Cross your legs and take five to six deep breaths to get yourself prepared.
Now open your mouth in a "o" shape and start to inhale through the mouth. When you exhale, do so with your nose.
Ujjayi Pranayama
Ujjayi means the ocean and this pranayama is about mimicking the oceanic sound or the sound of the waves.
To do this, be seated in a comfortable position crossing your legs. Now start to inhale and exhale deeply using your mouth.
While doing this, constrict your throat as if something is choaking it when you exhale and inhale the air. This will produce a sound
similar to the ocean when you breath.
Now close your mouth and start to breath using your nose, but maintain the same tone to your throat so you still continue to make
the same sound as your breath.
You can repeat this prayanama breathing exercise for about ten to fifteen times.
Kapalabhati Pranayama:
To perform the kapalabhati pranayama technique, sit in a comfortable position crossing your legs. Perform two to three deep
inhales and exhales.
Now inhale deeply and exhale forcefully drawing all the air out. Your belly should be drawn in, as you exhale.
When you inhale, let it happen passively without you making any effort to inhale as the belly goes back to normal position.
Exhale forcefully again and continue doing this for about 20 to 30 times.
To perform this panayama, lie down on your back and close your eyes. Breath normally and then slowly take deep breaths, relaxing
your body.
Now inhale a lot of air in slowly to fill your belly up. Your belly should rise up like a balloon. Hold this position for a few seconds and
exhale drawing the belly inwards ensure there is no air left.
In the second step, inhale deeply to fill up the belly. Inhale a bit more to fill up air in your rib cage. When you exhale, exhale air
from your rib cage and then from your belly.
In the third step, inhale deeply to fill up your belly and rib cage with air. Inhale a bit more to fill up your heart center (area around
the heart) with air. When you exhale, exhale air from the heart center, then the rib cage and then the belly.
Viloma Pranayama
VILOMA Pranayama involves praused breathing at regular intervals and can be divided into two stages. The first stage is called
'paused inhalation' and the second stage is called 'paused exhalation'. Let's look at these stages in detail:
Lie down in a comfortable position and try to relax. Breath deeply, but normally
Now inhale for 2 to 3 seconds and pause. Hold your breath for two seconds and then restart inhalation. Pause inhalation again after
2 to seconds. Inhale again. Repeat this process untill the lungs feel full of air
Exhale now, slowly, till you feel empty of air
Viloma Paused Exhalation: The paused exhalation is the exact opposite of the inhalation process. In this case, you inhale deeply
and normally without interuption, but exhale with regular pauses.
Anuloma Pranayama
Just like Viloma Anuloma is about alternate nostril breathing. In this case, the inhalation and exhalation is done with one nostril
blocked and the other partially open. Some variations of the yoga are granular anuloma.
This type of pranayama is particularly useful in clensing the nasal passages and creating calmness within.
In old age, the respiratory function decreases due to the contraction of the air cells of the lungs, which therey takes in le ss oxygen.
Prayanama will help to normalize their size and make the red corpuscles circulate in all parts of the body, infusing life and vigor
throughout. Through regular practice even old people can delay the ageing process.