The ultimate yoga sutra

Yoga is a mind and body practice with a 5000-year ancient history and will always be the best practise for calmness, flexibility and health.  But before you start yoga, practice pranayama; the soul and life of yoga.

Pranayam

Pranayam is the practice of controlled breathing or breathing exercises in yoga. Baba Ramdev shares his view on Pranayam, says it’s as essential as any yoga asana or meditation. Pranayam is the primary form of yoga.

Pranayam quickly balances energy and stabilises mood, and allows you to experience mindfulness in a new way.

Baba Ramdev teaches these eight pranayamas in sequence. Practising this sequence daily can bring positive results on your physical and mental health.

1.       Bhastrika Pranayam

Bhastrika pranayama (The bellows breath) has a refreshing and rejuvenating influence on the body. It stimulates circulation, respiratory system and digestive function. It improves memory and activates the solar plexus and Manipura Chakra.

 

How to do it?

·         Sit in Sukh Asan or padmasan and keep your hands in Gyan mudra.

·          Gyan mudra is achieved by joining your index finger and thumb together.

·         Keep your neck, head, backbone and shoulders straight.

·         This pranayama requires you to inhale and exhale while making noises through your nose.

·         Take a deep breath in, and a deep breath out, all the while making a nasal sound.

·         Repeat this for 2-4 rounds.

 

2.       Kapal Bhati Pranayam

Kapal Bhati pranayama also referred to as, “Light Skull Breathing” is invigorating and warming. It helps to cleanse the lungs, sinuses and respiratory system. Practising it regularly strengthens the diaphragm and abdominal muscles. It prepares the mind and body for meditation and activities requiring high focus.

 

How to do it?

·         Keep the same position and keep your lungs relaxed.

·          Kapal Bhati Pranayam requires you to exhale through your stomach continuously.

·          Exhale short bursts of air from your abdomen; repeat it continuously without pausing to inhale.

·         Maintain a steady exhalation beat and continue 50-200 counts.

 

3.       Bahya pranayama

Bahya pranayama is also called external retention of breath is the third pranayama of Patanjali Baba Ramdev Yoga Sutra. It helps with abdominal and reproductive organ complaints. Improves digestion and concentration of the mind and is very beneficial for diabetic patients.

How to do it?

·         Sit in a comfortable posture.

·         Take a deep breath and forcibly exhale it all out.

·         Hold the breathe out then -

i.         Jalandhar Bandha (Chin Lock)

Touch your chin to the upper part of your chest.

ii.       Uddiyana Bandha(Abdominal Lock)

Shrink your stomach inwards

iii.      Moola Bandha (Root Lock)

Pull the navel and abdominal area in the upward direction.

Hold the breath as long as you can and then slowly breathe in along with releasing the bandhas in sequence, i.e. first moola bandha, next uddiyana bandha and lastly Jalandhar bandha. Repeat this process 3-7 times.

 

4.       Anulom vilom Pranayam

Anulom vilom Pranayam is the easiest and one of the leading practices of Baba Ramdev pranayama yoga. It treats snoring, and constipation controls obesity and allergic problems. It is beneficial for arthritis, manages blood circulation and ensures overall good health.

How to do it?

·         Sit in Sukh Asan or Padmasan.

·         This pranayama requires you to breathe through each nostril alternately.

·         Keep your right thumb on your right nose and inhale through your left.

·         Place your ring finger on our left nostril and exhale through your right nostril.

·          Repeat this process and then change your hands.

 

5.       Ujjayi Pranayam

Baba Ramdev yoga guru shares the fantastic benefits of ujjayi pranayama, also called ocean breath. It increases blood circulation, stimulates metabolism and flushes the toxins away. It helps the practitioner to practice superior level of concentration and focus. It helps release tension, headaches and relives from sinus.

How to do it?

Sit in a comfortable and relaxed position.

·         To prepare, begin breathing through your mouth.

·         On your exhales, tone the back of your throat constricting the air passage; you should hear a soft hissing sound.

·         Once comfortable, apply the same constrictions of the throat to your inhales; again, you should listen to sweet hissing sounds.

·         Once you are able to constrict your throat on both inhale and exhale, close your mouth and begin breathing through your nose.

·         This is ujjayi Pranayam.

 

6.       Bhramari Pranayam

Bhramari Pranayam is also called

How to do it?

·         Sit in a comfortable posture and close your eyes.

·         Place your index finger on the cartilage between your ears and cheek.

·         Press the cartilage and take a deep breathe in a while making loud bee-like-humming sounds.

·         Repeat this three times.

 

7.       Udgeeth Pranayam

It is also called chanting breathing exercise. It helps to cure depression, insomnia, lack of concentration and other brain-related problems.

How to do it?

·         Sit in padmasan and keep your back erect.

·         Close your eyes

·         Inhale deeply

·         Chant the word “Om” while exhaling

·         Repeat this exercise three times.

 

8.       Pranav Pranayam

It is the last pranayama according to Patanjali yoga sutra, or Baba Ramdev yoga sequence. It is the simplest pranayama and can also be considered as part of meditation.

How to do it?

·         Sit in padmasan, Sukh Asan or vajrasan.

·         This pranayama requires you to concentrate and focus on your breathing.

·         Breathe as you usually would and focus on every inhale and exhale.

·         Connect yourself spiritually to the divine power.

·         Continue it for 3 minutes to 1 hour.

 

It is advised that you start easy and slowly increase the time duration gradually.

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