Introduction

Practicing Yoga can be one of the best ways to keep your lungs and body healthy and fit. It stimulates blood flow to the lungs and washes out harmful toxins from lung muscles. Practicing Sukhasana regularly reduces stress and anxiety in our body.

Pranayama

This word combines of prana (in Sanskrit) which means LIFE FORCE and ayama means TO LENGTHEN. Practicing of pranayama helps in strengthening the muscles of the chest increases lung capacity and boosts the oxygen intake.

Sukhasana

Is a simple cross legged sitting asana which is typically used for meditation and Pranayama.

CAUTION: Do not practice this if you are suffering from knee problems. You may sit on a chair and do pranayama comfortably.

Vibhagiya Pranayama (Sectional breathing)

This is a preparatory practice before doing pranayama as it corrects the breathing pattern and increases vital capacity of the lungs. It is divided into 3 sections and when done with the voicing of A-U-M (phonetics) which gives added benefit to the body.

A: Diaphragmatic Breathing - Abdominal breathing

a) Place both hands resting on the knees in chin mudra (when your thumb touches the tip of the index finger).

b) Inhale slowly and deeply, bulging out the abdomen.

c) Exhale - here the abdomen is drawn inwards slowly by voicing ‘A’ in a low pitch.

d) Repeat this breathing cycle three times.

e) Before the breath is reversed, stop the breath for a second.

As this is an abdominal movement, air fills the lower lobes of the lungs, so avoid movement of the chest.

B: Thoracic breathing - Intercostal Breathing

a) Place both the hands resting on the thighs in Chinmaya mudra (when your thumb touches the tip of the index and middle finger).

b) While inhaling expand the chest cage forwards outwards and upward.

c) While exhaling relax the chest wall and return to resting position voicing ‘U ‘.

d) Repeat this breathing cycle three times.

e) Avoid movement of the abdomen here.

C: Upper Lobar - Clavicular breathing.

a) Place the hands resting on thighs in Adi Mudra (closed fist with thumb inside).

b) While inhaling raise the collar bones and shoulder upwards and backwards.

b) While exhaling drop down the shoulders to the resting position and voicing ‘M’...in low pitch.

c) Repeat this breathing cycle 3 times.

d) Try to avoid movements of the abdomen and chest.

D: Full Yogic Breathing – This is a combination of all the three sections of sectional breathing.

a) Place the hands resting front of your navel in brahma mudra (both the fists facing each other with the thumb inside and place it in front of navel).

b) During inhalation bulge out the stomach raise the chest and clavicular region upwards.

b) Exhale same sequence abdominal chest and clavicular slowly going down and by voicing A-U-M.

c) Repeat this breathing cycle for 3 times.

d) The whole process should be relaxing and comfortable without any tension in the face. All breathings should be performed only through nose not through the mouth.

BENEFITS:

1.It brings in calmness in daily activities.

2.It produces more energy to lungs and respiratory system.

3.It helps in revitalising and easing out stress.

4.It helps in distributing the oxygen in the lungs equally.

5.It is very good for people with hearty problems and high blood pressure.

Kapalabhati Pranayama (Cleansing Breath)

This pranayama is designed to exhale all the toxins out of our body just by breathing out. This Pranayama mainly helps in detoxifying our body and enhance good health. This is also known as an immunity booster.

a) Sit in a cross-legged position with your spine and neck erect.

a) Arms to be placed on your thighs or knees facing upwards.

a) Take a deep breath in.

a) Breathe out forcibly by flapping your stomach.

a) Inhalation to be passive.

a) And exhalation to be active.

a) It is advised to practice 20 breaths in one round of Kapalabhati ideally. We can practice 2 to 3 rounds daily.

CAUTION:Should be avoided in case of moderate and severe high Blood Pressure, Heart disease, Vertigo, Epilepsy, Hernia, who have gone through abdominal surgery, women going through mensuration, and advanced stages of pregnancy.

Brahmari Pranayama (Bee Breath)

This pranayama has a soothing effect on the brain and calms the mind.

a) Sit cross legged with your spine erect, place the index finger on the cartilage between the cheek and the ear.

b) Take a deep breath in and as you breathe out gently press the cartilage and make loud humming sound like a bee (closing mouth).

c) Breathe in and repeat this process 5 cycles. Feel the vibrations in the entire head, practice 10 rounds for good results

BENEFITS:

1.Helps to heal migraines.

2.Clears the nasal passage and ear canals.

3.Helps in clearing the sinus.

4.Helps in calming the mind.

5.This can be practised at any time to relieve mental tension.

Dog Breathing (Panting dog breath of fire)

a) Sit in Vajrasana (fold the right leg bring under the right heel under the right buttock. Sitting on the right heel fold left leg and bring left heel under left buttock) fixing the gaze straight.

b) Open the mouth wide and push your tongue to the maximum.

c) Practice rapid forceful inhalations and exhalations.

c) Vigorously expand and contract your abdomen.

CAUTION: Patients with high BP and epilepsy must avoid this pranayama.

BENEFITS: Cleanses and detoxifies the body by repetitive breathing, this helps in sending more oxygen to the brain which helps in strengthening the body.

Bhastrika Pranayama (Bellows Breath)

In this pranayama we produce strong gusts of air to activate the fire energy in the navel chakra. Though it is a fast-breathing technique its aftereffects are very calm and relaxing.

a) Sit in Sukhasana, and take a long deep breath expand the chest and abdomen.

b) Begin by breathing IN and OUT fast at one breath per second speed, with a hissing sound from nostrils.

c) At the end of the 15th breath inhale deep and exhale slow, then relax.

d) Repeat the same breathing pattern 2 to 3 rounds.

e) The same can be done by raising your arms up while you inhale and arms down while you exhale making a fist of palms

f) Make a fist with palms at shoulder level – raise arms up and open your fists and when you exhale bring back arms down to your shoulder level and close fist.

CAUTION:

1.People suffering from heart problems, High BP and respiratory issues should do this pranayama slowly.

2.Should be avoided by pregnant ladies as well.

BENEFITS:

1.In Bhastrika pranayama abdominal and diaphragm muscles rapidly draw in and out to generate heat in the body.

2.Should be avoided by pregnant ladies as well.

Ujjayi Pranayama (Victorious breath/Psychic breathing).

a) Sit in Sukhasana with your spine erect.

b) Constrict the muscles of your back of the throat.

c) Inhale and exhale from the pit of the throat. Adopting Kechari mudra (Fold your tongue upward so that it touches your upper palette).

d) For more benefits adopt Kechari mudra, inhale and exhale the same with Kechari mudra from the pit of the throat.

CAUTION:

1.Avoid during pregnancy, migraines, or folks with heart disease.

BENEFITS:

1.Enhances the nervous and digestive system.

2.Relief to sinus pressure

3.Good for thyroid.

4.Good for cold, cough, and respiratory diseases.

5.Helps in relieving stress.

Skanda Chakra (Elbow-circling shoulder socket rotation)

a) Deepens breath and releases tension around neck and shoulders.

b) Opens the thoracic region enhancing smooth flow of breath to upper part of the body.

CAUTION:

1.If you have any shoulder injury, please avoid this.

Nadishodan Pranayama (cleansing Nadis - channels)

a) Sit in Sukhasana (cross legged position).

b) Ideally practice this pranayama early morning on an empty stomach.

c) Begin with few deep breaths.

d) Place left hand in Chin mudra (touching index finger to the thumb) on left knee.

e) Bring the right hand in Nasika mudra (folding the tips of index and middle finger inward to your palm.

f) Now breathe in through the left nostril to a count of 2 counts then close both the nostril and hold the breath 4 counts.

g) Exhale through right nostril 4 counts and again hold by closing both the nostrils for 6 counts.

h) Repeat the same from Right nostril by inhaling from right nostril 2 counts holding the breath 4 counts exhaling through the left nostril 4 counts and holding the breath for 6 counts. This is one cycle of Nadisodhan pranayama. Practice the above steps for 21 rounds daily.

BENEFITS:

1.Infuses body with oxygen.

2.Reduces stress and anxiety.

3. Support clear and balanced respiratory channels.

4. Fosters mental clarity and an alert mind.

5. It promotes balance between two nostrils apart from cleansing the nasal tract.

6. It increases vitality.

7. It increases digestive fire and appetite.

8. It lowers the stress by harmonising the pranas.

9. It is highly recommended for bronchial asthma, nasal allergy etc.

CAUTION:

1) Nadisodhan not preferred when nose is blocked due to common cold.

2) Not suitable for last trimester of pregnancy.

3) If you feel headache or heaviness in head, please stop the practice and relax.

Shavasana

At the end relax your whole body by lying on your back in Shavasana mentally rotating your awareness to each part of the body giving positive affirmations to your body and mind saying, “I am fine and relaxed”.