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Pranayama – Extending Your Breath In Many Ways


Pranayama is complete breathing exercise which is a part of yoga. Those practising pranayamas feel energetic throughout the day.

The practice of pranayama is beneficial in treating a range of stress-related disorders, relieving symptoms of asthma. It is also effective for depression cure.

Benefits of Pranayama

  • Certain pranayamas are excellent for weight loss
  • Pranayamas shows the change in cardiovascular respiration which helps in reducing the blood pressure
  • Release stress and depression and build up self-confidence.

Morning is the best time to practice pranayamas. let us see three pranayamas today.

Anulom – Vilom Pranayam

This is very simple pranayama that anyone can do at any age.

Anulom - Vilom pranayam

  1. sit straight with back erect in padmasana, now put the left hand in dyana mudra.
  2. With the right hand close the first two fingers, now close the right nostril with right thumb and breath from left nostril.
  3. Then close the left nostril with middle and ring finger and breath out from left nostril.
  4. Now breath deeply with right nostril and close the right nostril and breath out deeply through the left nostril and repeat the same for 15 – 20 times.
  5. Initially start doing for 10 times then slowly you can increase the count.
  6. your breathing should be up to lungs, not in the stomach

Benefits of Anulom – Vilom

  1. It calms your mind helps to improve the functioning of your lungs.
  2. It improves your concentration.
  3. Helps prevent Diabetes and keep diabetes under control.

Precautions :

  1. Anulom Vilom pranayama should be practised on an empty stomach.
  2. It should be done in the morning or evening, if practised after food you should maintain a gap of 4 – 5 hours

Bhastrika Pranayama

In this, the body gets the maximum amount of oxygen due to complete inhaling and exhaling breathing.

Bhastrika Pranayama

  1. Take a deep breath with both nostrils fill the lungs with air and exhale with a hissing sound.
  2. Inhale deeply and Exhale completely
  3. Do this for 20 times and gradually increase the count to 50 times with a pause of 5 minutes in between.

Benefits of Bhastrika Pranayama

  1. It cures Throat infection and increases apatite.
  2. It gives strength to lungs


Kapalbhati is a form of cleansing technique which helps in removing toxins from the body

kapalbhati pranayama

  1. Sit straight with spine erect in dhyana mudra.
  2. Inhale deeply with both the nostrils until your lungs are full of air.
  3. Now, exhale through both nostrils forcefully making his sound so your stomach will go inside.
  4. You will feel the contraction in your stomach.
  5. Repeat the same for 5 minutes, on a regular practice you can increase the time.

Benefits of Kapalbhati

  1. Increases digestion and improve the functioning of kidney and liver.
  2. Daily practice of Kapalbhati will cure all intestinal problems.
  3. It also improves blood supply to various parts of the body.

Surya Namaskar- Perfect Yoga





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