Is it true an ancient Indian art of breathing, better known as "PRANAYAM" when followed regularly can keep us healthier? Though we are getting to hear about this simple truth in recent times from yoga discourses, it is said that these magical yogic exercises of inhaling and exhaling which have been perfected over ages by revered saints can actually change our lethargic, sick, depressed, unhealthy lives into healthy ones. But simply doing the exercises will not help, we also need to know the correct pattern and sequence of the pranayam, or else the entire exercise may do us little benefit !
Here is the proper pranayam sequence to start our day with!!

All these pranayams should be done preferably in the morning on an empty stomach, one after another pausing for a while before beginning next one. One should sit comfortably in padmasana or sukhasana position i.e; to sit with crossed legs, straight back and closed eyes to get the best results.

Firstly we should start with Anulom-Vilom Pranayam, which helps to purify the 72,000 nerves in the body, it is excellent for the nervous system, lungs and heart, curbs hypertension, phobias, insomnia, nervous weakness and other mental disorders. This pranayam can be done by anybody and is good for all ages. One should start inhaling slowly through left nostril while keeping right one closed, then exhale slowly through right nostril keeping left one closed. Then repeat the sequence of inhaling through right keeping left one closed and so on for minimum of 5 minutes at a stretch till lungs become clear and fully expanded.

Second is Ujjayee Pranayam, which helps to curb snoring, benefits the lungs, counters heart and brain problems, strengthens the heart, removes blockages, regulates blood supply, fights mental fatigue and tackles thyroid problems. One should exhale fully, then inhale with both nostrils contracting the neck muscles to produce a continuous sobbing sound, low and uniformly pitched, inhale to the maximum capacity, hold the breath as long as possible then exhale through the left nostril closing the right nostril with the right hand thumb,repeat this 8 to 10 times.

Third is the Bhastrika Pranayam, which helps to supply maximum radiant energy to the body and removes impurities thus purifying the blood, balances the body essentials i.e; vata, pitta and kapha, helps counter constipation, indigestion, obesity, asthma, low blood pressure and depression. However people suffering from high blood pressure, heart problem and migraine should perform this pranayam slowly and without exertion. One should sit in a meditative position with both hands on their knees and exhale to the maximum capacity through both the nostrils, then inhale with full force. Repeat this process continuously till you feel tired keeping in mind that the inhaling and exhaling time should be equal to each other and when we breathe in our lungs should expand and not the belly.

Fourth is the Bhramari Pranayam,which counters mental problems like tension, stress, anxiety, insomnia and nervous weakness. It also improves concentration and mental stability. First we should sit and close both our ears with our thumbs, our index fingers on our forehead and the remaining three fingers on our closed eyes. Exhale completely, then inhale slowly to fill air in our lungs, then while exhaling hum like a bee and focus your attention on the sound. Repeat this 10 to 12 times.
Following this proper sequence one can live a tension free life and so everyone should include this in their daily routine for a healthy lifestyle.

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1 comments
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