| A gentle and easy introduction to the art of | | | | couple of rounds of this pranayama, you shall feel quite |
| Pranayama with two of the most basic exercise. | | | | peaceful and elated. |
| Pranayama is the fourth limb of Astanga yoga, and is | | | | Anuloma Viloma pranayama: This is also called as the |
| also called as the "Heart of Yoga." Pranayama | | | | alternate Norstril Breathing. Anuloma Viloma is |
| teaches us to how to use our lungs to the optimum | | | | beneficial in the treatment of various diseases including |
| capacity; as a result of which, the cells in our body are | | | | heart problems, high blood pressure, and blockages in |
| able to get sufficient quantity of oxygen. Though there | | | | the arteries, insomnia, panic disorders, and depression. |
| are about 20 pranayamas; some of the pranayamas | | | | Technique: Sit in a cross-legged posture with your |
| which are easy, and can easily be practiced by | | | | back straight and chin parallel to the ground; gently |
| beginners are as follows Sunhat pranayama, Pranava | | | | close your eyes now. Make an Apana mudra with |
| pranayama, Kapalabhati, Anuloma Viloma pranayama, | | | | your right hand (join the tip of the middle finger, ring |
| Bhramari pranayama and Sheetkari pranayama. | | | | finger, and the thumb together; the other two fingers |
| Sukha pranayama: This is the easiest of all the | | | | should be pointed outwards). Now close your right |
| pranayamas. This is also called as deep abdominal | | | | nostril with the help of your thumb, and exhale out all |
| breathing. Sukha pranayama is a great stress buster | | | | your breath from the left nostril; your abdomen should |
| and a powerful mental tonic. It's a great pranayama for | | | | sink all the way in. This is the starting position of this |
| relieving stress, fear, worry, anxiety and depression. | | | | pranayama. Inhale from the left nostril to the count of |
| Technique: Sit down comfortably in a cross-legged | | | | 4; your abdomen expands outwards. Next, close your |
| posture, with your back straight, and chin parallel to the | | | | left nostril with the help of the ring finger and middle |
| ground. Gently close your eyes now. All you need to | | | | finger, and exhale through the right nostril to the count |
| do here is to concentrate on your breath and the | | | | of 8; your abdomen contracts as you exhale. Now |
| movement your abdomen; breathe-in to the count of 5 | | | | inhale from the right nostril to the count 4(your |
| and breathe-out to the count of 5. Keep your one | | | | abdomen expands); close your right nostril with the |
| hand over your abdomen so that you can feel the | | | | thumb, and exhale through the left nostril to the count |
| expansion and contraction as you inhale and exhale. | | | | of 8(your abdomen contracts). This completes your |
| As you breathe-in, your abdomen slowly expands and | | | | one round of Anuloma Viloma pranayama. Do at least |
| as you breathe out your abdomen contracts. Do this | | | | 15 to 20 rounds of Anuloma Viloma pranayama. |
| pranayama for about 3 to 5 minutes; after don't a | | | | |