Pranayama: Breathing Exercise
Pranayama has in itself many interesting exercises designed for your lungs to make them work at its optimum level. Learning pranayama may be the one good thing you can do in your life to lead a more happy and energetic life.
Not a second goes without breathing, but still we neglect it until such a time comes when we struggle to breathe properly. To maintain optimum respiratory health it is important to exercise it by deep breathing. We are bestowed with an ancient Indian science called Pranayama developed by Indian yogis; it brings a total rejuvenation of each and every cell in our body.
There are 3 very popular variations in Pranayama.
Let me briefly illustrate it:
1. Kapalabhati.
2. Bhastrika.3. Anuloma-Viloma.
Kapalabhati means “which makes the skull shine.” In this you sit cross legged on the floor, keeping a small pillow under your buttocks so that your spine is straight, or on a chair keeping the spine straight. Then, you inhale fully with both nostrils to fill your abdomen and release. Do this three times. Now, here expel the air from your lungs by forcefully pushing the abdomen inside, and the inhalation should be natural.
Do it one after the after 20 times, then rest. You can now continue to do it for two more rounds of 20 each. Remember to do it according to your capacity and not overexert the lungs. Starting you may be able to do only 1 exhalation per second, but as you pick up, you can do 2 exhalations per minute. If you feel dizzy or lightheaded, then stop for a while before continuing.
It is a wonderful technique to do in the mornings. You can feel the cells reverberating for some time. This tremendously increases the lung capacity.
Bhastrika means “bellows.” In this technique, after exhalation, the inhalation is also done forcefully. After one forceful exhalation and forceful inhalation, do not stop, continue it. Do this for two to three rounds of 20 each. Remember to do according to your capacity and take rest when you feel exhausted and sip a little water before continuing.
Anuloma-Viloma means ‘up or down’, or ‘alternate’ or ‘reversed’. In this technique, keep your right nostril closed with the right thumb and inhale from the left nostril for say, 5 seconds, then hold the breathe in your chest for 10 seconds. Then, slowly exhale through both nostrils for 20 seconds. This completes one round. Next, you can close your left nostril with the ring and little finger and breathe through the right nostril for say, 5 seconds, then hold the breathe in 10 seconds.
You may ask, why is this ratio of exhalation longer than inhalation? Then the answer would be to flush out the toxins from your body vigorously. The holding of breath oxygenates the cells making you refreshed.
Lastly, the most important thing is to learn from a good yoga guru, who explains all the minute details and to clear your mind of any doubts.
