Shitali Pranayam / Shitali breathing

This is a very cool form of breathing. The regular practice of this pranayam cools down your mind and body. This specific is very useful in summer time.

Method :

1.    Sit straight in Padmasana (Crossed legs position)
2.    Roll your tongue in a form of tube
3.    Breathe in through your tongue tube
4.    When you finish inhaling, draw your tongue in and hold your breath for while
5.    Exhale through your nose
6.    Repeat this practice 5-10 times

Note : If not possible to make a tube with your tongue, go for Shitkari Pranayam which has similar benefits like  Shitali Breathing.

Benefits :

This practice helps to cooling down your mind and body.  The regular practice of this breathing style is helpful in reliving acidity, hypertension and purifying your blood. It gives natural glow on your face.

Caution :

This Pranayam should not be practiced in case of heavy cough or cold, asthma, bronchitis, sinusitis and low blood pressure.

Yoga for obesity / weight loss

Yoga can be an important tool to reduce weight or obesity problems, if practiced regularly. Yoga exercises are not strenuous so its more easy to go for Yoga than any other exercise regime.

Regular Yoga practice can balance your body and make you fit and healthy. Yoga asanas (positions0 stimulates poor performing thyroid gland which has big effect on maintaining body weight.

Regular Yoga practice and controlled lifestyle reduces body weight.

Poses that controls your body weight :

  1. Grinding exercise
  2. Naukasana
  3. Ardhachakrasana
  4. Natarajasana
  5. Uttan Padasana
  6. Bhujangasana
  7. Dhanurasana
  8. Chakrasana
  9. Sarvangasana
  10. Veerasana
  11. Pashchimotasana
  12. Suryanamaskar – 24 rounds

Rules of Pranayama

  1.  Like any other exercise, Pranayama should be performed in empty stomach
  2. Pranayama should be performed before Asanas (Physical Yoga poses) or any other physical exercise
  3. Pranayama should be performed sitting in Padmasana, Sidhasana, Sukhasana or Vajrasana
  4. Initially start with 5-10 minutes of Pranayama exercise and gradually increase the time.
  5. Do not retain your breathe so long if you does not feel comfortable.
  6. It is important to free your mind from all your thoughts and think positive while exercising Pranayama poses. Positive thinking creates positive energy in your body.

Rules of Yoga

  1. Like any other exercise, Yoga should be practiced empty stomach. In case you had food, wait for atleast 3 hours before practicing.
  2. Relax for 10 seconds atleast after each yoga expercise. Do not exert.
  3. Avoid excessive intake of tea or coffee when you are practicing yoga.
  4. Wear loose and comfortable clothes for practicing yoga.
  5. Like all other workouts you must begin with easy poses, thereafter you can advance to the tough ones.
  6. Do not practice yoga on bare ground, use thin yoga mat or thick bed sheet for Yoga.
  7. Before you start Yoga, you must clear your bowels and bladder; clean your nostrils and throat of all mucus.
  8. Woman should not practice yoga during menstruation.
  9. Food should be taken after ½ hour of practicing yoga.
  10. It is a normal rule to exhale while bending forward and inhale while moving backwards.
  11. The most appropriate time for practicing Yoga is in the morning. It is the time when the mind is calm, composed and fresh.

Kapalbhati Pranayam

Benefits of Kapalbhati:

It is one of the most important Pranayams. ‘Kapal’ means forehead and ‘Bhati’ means shining so the practice which gives you shiny face is “Kapalbhati’ pranayam. It balances a complete body. Daily practice of ‘Kapalbhati’ makes you permanent healthy.

Helpful in :

–    Thyroid
–    Diabetes
–    Stomach problems
–    Snoring
–    Obesity
–    Asthma
–    Bronchitis
–    Piyaria
–    Abdominal disorders
–    Pancreas
–    Liver
–    Improves respiratory system
–    Any skin disorder

Precautions:

–    Those with high blood pressure or heart problem should stricktly avoid this exercise.

–    During pregnancy and menstruation this pranayam should be strictly avoided.

–    Patients should not practice this exercise during asthma attack.

–    Stop immediately in case of any discomfort.


Method

1.    Sit comfortably in Padmasana (Crossed leg position) with straight back. Place your                hands on knees facing sky.
2.    Take a deep breathe through nose and expand your abdomen area and exhale                     forcefully with contraction of abdominal muscles.
3.    Continuously exhale forcefully minimum 20 times.  Do not concentrate more on                     inhalation. After finishing 20 counts of forceful exhalation and normal inhalation, relax         for sometime.
4.    Once again start one more round(20 exhalations)  of forceful exhalations. One can                 start initially with 3 rounds of Kapalbhati Pranayam.

Duration of Kapalbhati Pranayam : Maximum 15 minutes daily