International Yoga Day is celebrated every year on 21st June to promote physical, mental, and spiritual health through yoga. This year's theme is "Yoga for Wellness," and we're here to talk about one of the essential components of yoga - Pranayama.
Pranayama, a Sanskrit word meaning "extension of the breath," is the practice of controlling and regulating the breath. It is one of the most effective ways to improve lung function, increase oxygen levels in the body, and reduce stress and anxiety.
The practice of Pranayama involves various breathing techniques that can be done either sitting or lying down in a comfortable position. Here are some popular Pranayama techniques and their benefits:
- Nadi Shodhana (Alternate Nostril Breathing) Nadi Shodhana is a powerful technique that involves breathing through alternate nostrils. It helps to balance the left and right hemispheres of the brain, calm the mind, and reduce stress and anxiety.
How to do it:
- Sit in a comfortable position with your spine straight.
- Use your right thumb to close your right nostril and inhale through your left nostril.
- Hold your breath briefly, then close your left nostril with your ring finger and exhale through your right nostril.
- Inhale through your right nostril, hold briefly, then exhale through your left nostril.
- Repeat this cycle for several minutes.
- Bhramari Pranayama (Bee Breath) Bhramari Pranayama is a calming technique that involves making a humming sound while exhaling. It helps to reduce anxiety, stress, and insomnia.
How to do it:
- Sit in a comfortable position with your spine straight.
- Place your index fingers on your ears, your thumbs on your forehead, and your remaining fingers on your closed eyes.
- Take a deep breath in, then exhale while making a humming sound like a bee.
- Repeat for several minutes.
- Kapalbhati Pranayama (Skull Shining Breath) Kapalbhati Pranayama is a powerful technique that involves forceful exhalation to stimulate and cleanse the respiratory system, improve digestion, and increase energy levels.
How to do it:
- Sit in a comfortable position with your spine straight.
- Place your hands on your knees with your palms facing up.
- Take a deep breath in, then forcefully exhale through your nose while pulling your belly in.
- Repeat for several minutes.
Incorporating Pranayama into your daily routine can have numerous benefits for your physical, mental, and emotional well-being. These techniques are easy to do and can be practiced by anyone, regardless of age or fitness level. So, this International Yoga Day, why not give Pranayama a try and experience its amazing benefits for yourself?