Right breathing increases oxygen absorption in the body. This influences your metabolic rate, slows down the ageing process at the cellular level, cleanses your system and improves your organ health, cardiovascular system, nervous system and boosts your energy levels.
Breath is the bridge between your body and mind. Your thoughts and emotions are also influenced by your breath rate. The yogic texts state, “respiration being disturbed, the mind becomes disturbed. By restraining respiration, one can attain steadiness of mind.”
Regular practise of kriyas (cleansing techniques), bandhas (neuromuscular locks), pranayama (breath regulation), mudras (gestures or attitudes) boosts health and wellbeing of an individual at every level — physical, mental, emotional and energy.
Bhastrika pranayama (Bellows breath)
Take a deep breath drawing it in to fill your chest. Exhale or expel through the nose completely. Repeat just like the bellows of a blacksmith. Practise for two minutes.
Kapalbhati kriya (Frontal Lobe cleansing)
Practise rapid exhalations through the nose. Inhalation remains passive. Practise for one to five minutes exhaling as many times as possible per minute.
Bhastrika and kapalbhathi help cleanse the body of toxins, impurities and stress. They help increase the metabolic rate, improve digestive power, aid in weight loss along with numerous other benefits.
Bandhas
Bandhas are neuromuscular locks that work on the endocrinal system. They help regulate, restore and balance the hormonal activity in the body thus ensuring optimum function. Bandhas also address hormonal disorders, such as hypothyroidism, diabetes, PCOS, to name a few.
Jalandhar bandh (Throat lock)
Inhale, hold your breath and lock your chin to your chest at the jugular notch (the dip in your clavicle bone). Hold for 10-20 secs, lift your chin up and exhale. Repeat three times.
Uddiyan bandh (Abdominal lock)
Place your hands on your thighs as shown in the picture, exhale out completely through your mouth and lock your abdomen as you pull it in and up towards the chest. Hold for 10-20 seconds and release. Repeat three times.
Moolbandh (Root Lock)
Inhale, hold your breath and squeeze the lower abdominal area and pelvic floor and pull upwards. Hold for 10-20 seconds, release the lock and exhale. Practise three to five times.
Each bandha can be practised up to a minute. Women should avoid uddiyan and moolbandh during their menstrual cycle.
Anulom vilom pranayama (Alternate nostril breathing)
Place your right hand in the mudra as shown in the picture. Begin with the left nostril by exhaling out. Now, inhale through the left nostril while you close the right with your thumb. Close both nostrils and hold your breath. Then exhale through the right nostril while you close the left with your ring finger. Now, inhale through the right. Hold your breath. Exhale from the left.
This constitutes one round of anulom vilom. Ideally maintain a ratio of 1:2:2 that is inhale for 5 seconds, hold for 10 seconds and exhale out for 10 seconds. Practise for 10 minutes at least.
NOTE: Breathing routine is best practiced along with asanas which ensure that the body is ready to pursue pranayama. Begin slowly with a moderate routine until your body is ready to adapt to a 20 minute practice.
Contraindications: If you are elderly, pregnant or sick, this routine should be avoided. People suffering from hypertension, cardiac diseases, hernia, stomach ulcers, hyperthyroidism, sleeping disorders, mental disorders, gynaecological issues or any other chronic health problems should consult a doctor before commencing the practice. They must practise under the guidance of yoga professionals.
PRACTICE OF THE WEEK
Begin with 12 rounds of sun salutations along with a few postures in order to open the lungs, muscles, joints and gather your thoughts. The best posture to practise pranayama is padmasana (lotus pose) or else you can sit in vajrasana (diamond pose) or sukhasana (easy pose).
Bhastrika pranayama
Kapalbhathi kriya
Jalandhar bandh
Uddiyan bandh
Moolbandh
Anulom vilom
This is an interactive series, in which we will bring you practical tips on daily living, inspired by the vision of yoga. Write in to tabloid@gulfnews.com with your questions and doubts regarding enhancing your lifestyle through yoga. For more information, call 800-YOGA (9642) or log on to artisticyoga.com
