Anulom Vilom And Ujjayi Pranayam

 

 

Anulom vilom pranayam is one the excellent and beneficial exercise which is also know as nadi shodhan .It offer high amount of energy to body and helps to releases stress and anxiety. It helps to purify the entire body.

 

Steps for Anulom Vilom Pranayama

• Sit on the floor comfortably .you can also sit on the chair as it is breathing exercise.
• Now put your right thumb on right side of nostril and close it.
• now take the breath from left nostril .
• Then close left nostril with middle and ring finger and exhale the breathe out from right nostril.
• Now breathe in deeply with right nostril and then close the right nostril and breathe out deeply through the left nostril.
• repeat this procedure for 10 minutes.

Benefits of  Anulom Vilom Pranayama

•  improves concentration .
• calms mind
• Improve blood circulation
• Help to keep diabetes in control
• It helps to cleans arteries by removing of blockage
• In several heart diseases
• removes stress ,anxiety,and anger
• It gives  tone  to your nervous system.
• Help to glow the  skin.
• Cures asthma,migraine,headache,and several neurological problem
• Helpful in gastric trouble

Precaution

1. Practice should be taken  under the  guidance of expert .
2. Anulom vilom pranayama should be practiced on an empty stomach.
3. anulom vilom can be highly beneficial at morning rest you can  also do it at evening
4. Pregnant women should avoid it
5. anlom vilom should be done at empty stomach
6. In anulom vilom breathing should be up to the lungs and not in the stomach.

 

Ujjayi Pranayam :

 

Ujjayi pranayam is one of the best respiratory exercise .In this pranayam breath air is kept outsides during the process. that's why it is named as a ujjayi pranayam.
 ujjayi Pranayam  is performed  in the ratio  of 1:2:3,  when you inhale it  takes one second, when you breathes out should be 2 seconds and holding the breath-ought to be for three seconds.
Below are some steps and health benefits of ujjayi pranayam

 

 STEPS FOR UJJAYI PRANAYAM

• • First of all sit in padmasan ,and close the eyes, keep your spinal cord and and head erect

• • Now Breathe in deeply .

• • Then Exhale whole the air completely.

• • After exhalation hold down your breath as mentioned earlier on that time phrase

• • During holding phase Try to pull your stomach upward

• • Now touch your chin to chest ,this position is known as Jalandhar Bandha or Throat lock .  pull your stomach in and up under the rib cage,such that  your  stomach and back seems to touch each other from inside (this position is known as Uddiyana Bandha). And Lifting the muscle from groin area is called Mulabandha or Root lock.

• • Hold this position for 5 to 10 seconds.

• • During this process assume that all of the negativity is being exhaled from your  body
• • Now relax and get back to starting position
• • repeat this procedure 5-10 times
  • It is not advisable to do this position if you have neck and back pain

BENEFITS OF UJJAYI PRANAYAM

• • Helpful to treat Constipation, Acidity, Gastric problem, Hernia.

• • It improves the digestion

• • It cures the reproductive organs related complaints.

• • Improves the concentration of the mind.

• • Helpful for diabetic patients

• • It treat  urinary and sperm-related problems.
  •  helpful to achieve the tranquility and self-enlightenment.

PRECAUTIONS:

• • This pranayam should be done after bhastrika pranayam

• • Avoid if you have heart related problems such as a B.P.

• • Women should avoid it during periods and in pregnancy

• • It should be done at empty stomach