Pranayama is a simple exercise that controls the involuntary continuous action of inhaling and exhaling by arresting and regulating the process of breathing. It has a great beneficial effect upon the physical self and mental health.
Time Required: 15-30 min
- Wake up early morning.
- Go out into the open air or make sure you are close to an open window.
- Sit upright with your legs folded, either on your bed or on the ground. Keep your hands relaxed on your lap.
- Take in a deep breath very slowly.
- As you intake air pull your belly inwards while heaving out your chest. Your stomach muscles must be taut.
- Hold the breath and count five.
- Then gradually exhale and relax your abdominal muscle.
- Wait for two seconds and then repeat the whole exercise.
- After you master this technique, you should also try breathing alternating between the left and right nostrils.
- Block the nostrils alternately using the thumb and the little finger of the right hand, while the remaining three fingers should rest gently between the eyebrows.
- First, breathe in deep through the right nostril and breathe out through the left. Very slowly. Make sure that your stomach muscles are flexed considerably.
- Then change the process - breathe in through the left and out through the right.
- Repeat the whole procedure for sometime.
- Ensure that your position is relaxed and comfortable. If sitting with folded legs proves uncomfortable, you may perform standing. But do not walk about or fidget.
- Better concentration yields better results.
- Begin by practicing Pranayama for a couple of minutes each day and gradually increase until you are doing at least 10 minutes a day.