Breathing exercise involves extending and controlling the normal breathing pattern to achieve steady mind, stronger will-power and endurance -- above all, it helps to relieve stress and said to have prevented chronic diseases. Controlled breathing can also reduce excessive abdominal fat.
Today, we will practice simple pranayama exercise that takes about 10 minutes or less. I strongly recommend that you do this exercise one to two times every day with empty stomach. The benefits are unimpeachable. Please remember not to time this activity and it's okay to exceed 10 minutes.
Step 0: Sit on the floor in criss cross applesauce position; you can use a yoga mat or blanket. As always, keep your back straight to increase the energy flow. If you can't sit in this position for any physical reason, you can sit on a high stool or chair with back straight. Relax your neck and shoulders. Flush your mind by turning off all your thoughts -- don't follow any new thought; let it fly away and disappear from your sight.
Step 1: At this point, don't do conscious breathing; let your body breath in a normal pattern; just close your eyes and feel the air going in and out. Do not time this activity. This step is to relax your mind and purify the front portion of your brain.
Step 2: Fold index and middle fingers of your right hand so that they touch the palm as shown in the image below -- this symbolic gesture is called Vishnu Mudra.
Close your right nostril with the thumb and close your eyes. Relax your body and keep the back straight. Inhale slowly through left nostril inflating the left lung to its maximum; hold it for 2 seconds and exhale completely. Repeat this 4 times and feel the energy flow in your body and the mind being cleansed. You may contract and relax your abdominal muscles when you inhale and exhale (optional).
Now, close your left nostril with ring finger and the little finger pressing against the ring finger. Inhale slowly through right nostril inflating the right lung to its maximum; hold it for 2 seconds and exhale completely. Repeat this 4 times. Remember to keep your eyes closed at all times.
Step 3: In the same Vishnu Mudra position (shown in the image above), close the right nostril with thumb and inhale through left nostril inflating the left lung to its maximum. Close the left nostril with the ring finger and release the thumb on night nostril; exhale completely through the right nostril. Now, inhale through right nostril inflating the right lung to its maximum; close the right nostril with thumb and release the left nostril to exhale completely. Repeat this 4 times.
Step 4: In the same vishnu mudra position, close your right nostril with thumb and inhale deeply through left nostril inflating the left lung. Hold it for 2 seconds and exhale briskly and forcibly multiple times, with each short gusty exhalation lasting for a second; repeat gusty exhalation in intervals to exhale completely. This single long inhalation followed by repeated hold-and-release gusty exhalation to clear nasal passages and cavities is called Kapalbhati. Repeat this 4 times on each nostril.
Just spend 10 minutes every day doing Pranayama and get blessed with lot many benefits that tones your body and mind. It helps prevent chronic diseases, prevents migraines, helps stop snoring, builds endurance, sharply increases your focus and clears your head and nasal passages.
This powerful breathing exercise can wake up everyone if you do it in middle of the night. :) So, please choose the time accordingly and make sure you do it with empty stomach. You can also contract and relax abdominal muscles as you inhale and exhale, after you become comfortable with this Yoga exercise -- breathing through abdomen helps to reduce excess belly fat. You will feel a big difference in your energy level throughout the day. Keep smiling and best wishes for a happy living!
Step 0: Sit on the floor in criss cross applesauce position; you can use a yoga mat or blanket. As always, keep your back straight to increase the energy flow. If you can't sit in this position for any physical reason, you can sit on a high stool or chair with back straight. Relax your neck and shoulders. Flush your mind by turning off all your thoughts -- don't follow any new thought; let it fly away and disappear from your sight.
Step 1: At this point, don't do conscious breathing; let your body breath in a normal pattern; just close your eyes and feel the air going in and out. Do not time this activity. This step is to relax your mind and purify the front portion of your brain.
Step 2: Fold index and middle fingers of your right hand so that they touch the palm as shown in the image below -- this symbolic gesture is called Vishnu Mudra.
Close your right nostril with the thumb and close your eyes. Relax your body and keep the back straight. Inhale slowly through left nostril inflating the left lung to its maximum; hold it for 2 seconds and exhale completely. Repeat this 4 times and feel the energy flow in your body and the mind being cleansed. You may contract and relax your abdominal muscles when you inhale and exhale (optional).
Now, close your left nostril with ring finger and the little finger pressing against the ring finger. Inhale slowly through right nostril inflating the right lung to its maximum; hold it for 2 seconds and exhale completely. Repeat this 4 times. Remember to keep your eyes closed at all times.
Step 3: In the same Vishnu Mudra position (shown in the image above), close the right nostril with thumb and inhale through left nostril inflating the left lung to its maximum. Close the left nostril with the ring finger and release the thumb on night nostril; exhale completely through the right nostril. Now, inhale through right nostril inflating the right lung to its maximum; close the right nostril with thumb and release the left nostril to exhale completely. Repeat this 4 times.
Step 4: In the same vishnu mudra position, close your right nostril with thumb and inhale deeply through left nostril inflating the left lung. Hold it for 2 seconds and exhale briskly and forcibly multiple times, with each short gusty exhalation lasting for a second; repeat gusty exhalation in intervals to exhale completely. This single long inhalation followed by repeated hold-and-release gusty exhalation to clear nasal passages and cavities is called Kapalbhati. Repeat this 4 times on each nostril.
Just spend 10 minutes every day doing Pranayama and get blessed with lot many benefits that tones your body and mind. It helps prevent chronic diseases, prevents migraines, helps stop snoring, builds endurance, sharply increases your focus and clears your head and nasal passages.
This powerful breathing exercise can wake up everyone if you do it in middle of the night. :) So, please choose the time accordingly and make sure you do it with empty stomach. You can also contract and relax abdominal muscles as you inhale and exhale, after you become comfortable with this Yoga exercise -- breathing through abdomen helps to reduce excess belly fat. You will feel a big difference in your energy level throughout the day. Keep smiling and best wishes for a happy living!
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