Importance and Benefits of Pranayama, Breathing Techniques

Vinyasa-sunrise-yogaPranayama (Sanskrit: प्राणायाम ) is a Sanskrit word translated as “breath control”.The word is composed of two Sanskrit words: prana meaning life force and either ayama are to restrain or control the prana, implying a set of breathing techniques where the breath is intentionally altered in order to produce specific results. It is a yogic way and its origins in ancient India. It serves as the link between the consciousness and the mind. It was believed that once the breath starts to wander, the mind also becomes unsteady. Once the breath is still, your mind is still as well.

Importance Of Pranayama

Pranayama plays a very important role in Yoga that directly or indirectly affects the proper functioning of different systems of the body. If you practice pranayama regularly, it shows beneficial impacts upon the respiratory system, circulatory system, digestive system and endocrine system. Pranayama makes sure more oxygen to lungs and good for hearts too. Pranayama tones up kidney and control the functions of nervous system. Kumbhaka of breath helps the supply of oxygen or exchange of oxygen and carbon dioxide thus facilitates better work of lungs and helps the brain to work more efficiently. Pranayama affects autonomic nervous system which controls heart rate, glandular secretions, respiration, digestion and blood pressure.

Patanjali Yoga Sutra Knowledge Sheet 85

Contd. from knowledge sheet 84
“Tasminsati shwasaprashwasayorgativicchedaha pranayama’’ (II Sutra 49)
“In that state of being in asana or posture, breaking the movement of inspiratory or expiratory breath is regulation of breath.”
There, in that state of asana, obstructing the flow of breath that is natural. You are blocking the natural flow because your flow is not natural at all. We have made our breath so unnatural, is unnatural. So whatever is natural is now unnatural. We have to revert backward. How do you revert back? It’s not just by accepting what is. “However the breath is going, I accept it”. No. Gati vichchedaha – break its movement. Break the movement of the breath by consciously breathing long, subtly and with counts and having attention at different places.

The next sutra:

“Bahyabhyantarastambhavruttirdeshakalasankhyabhihi parid rash to dirgha suksh maha’’ (II Sutra 50)
“Internal and external breath and total restraint of breath is regulated by place, time and number and thus the breath becomes long and subtle.”
This one sutra has described all the pranayamas, just one sutra. Breath in, hold and breath out with different counts; while having attention on different parts of the body. In one sentence, in one sutra, all the pranayamas are summed up.

There is one more pranayama which happens automatically. When all the thoughts, ideas in the mind and the objects are cleared, there is a natural pranayama which starts. It throws out all the impurities from the mind. That is the fourth pranayama.

“Bahyabhyantaravishayakshepi chat rt haha’’ (II Sutra 51)
The fourth type of pranayama happens when the regions of internal and external breaths have been gone beyond of.

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Types Of Pranayama

  1. Quiet Breathing, Deep Breathing, Fast Breathing
  2. Tribandha and Pranayama
  3. Nadi Shuddhi Pranayama
  4. Ujjayi Pranayama
  5. Bhramari Pranayama
  6. Pranayama from Hatha Yoga (Surya Bhedan, Bhasrika, Ujjayi, Shitali, Sitkari, Bhramari, Murchha & Plavini Pranayama)

Benefits of Pranayama

  1. Pranayama creates oxygen circulation smooth, helps in weight regulation by melting fat as more oxygen burns more fat.
    Pranayama is the key of Intelligence.
  2. It provides lightness to the body; acts as diseases destructor brings vigor and power.
  3. Pranayama helps in lungs expansion thereby improves its efficiency and makes it healthy.
  4. It also helps in contending blood pressure and heart diseases; makes digestion smooth.
  5. It cures the phlegm, mucus and tonsillitis problems. Makes your gums and teeth healthy.
  6. Pranayama transfers stillness and calmness to the mind, increased concentration and stability of mind.
  7. Pranayama is good for physical, mental and spiritual happiness.

Best Yoga Poses To Avoid High Blood Pressure| Vinyasa Yoga

In todays world every person suffer from High blood Pressure Problem . Now Question is arising “How could you avoid high blood pressure to maintain your healthy life” that is Yoga . Yoga has marvelous assistances such as increased flexibility, better concentration,  stress relieve, stronger bones and muscles, and much more. But for some people with certain conditions, yoga needs to be practiced with extra safety.The practice of Yoga poses(Vinyasa Yoga) (Hatha Yoga) offers tremendous health and wellness benefits. High blood pressure is a serious health condition that generates many possible contraindications especially in Yoga postures that invert the head below the level of the heart.

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What Is High Blood Pressure?

When your heart beats pumps your blood round your body to give  the energy and oxygen it needs. As the blood moves, it pushes against the sides of the blood vessels. The strong point of this pushing is your blood pressure. If your blood pressure is too high, it puts extra stress on your heart and this may lead to heart attacks and strokes.

There are two types of blood pressure:

  1. Systolic blood pressure refers to the pressure inside your arteries when your heart is pumping.
  2. Diastolic pressure is the pressure inside your arteries when your heart is resting between beats.

Causes of High Blood Pressure

  1. Smoking
  2. Coffee or other caffeinated drinks
  3. A full bladder
  4. Recent physical activity
  5. Consume too much salt.
  6. Don’t eat enough fruits and vegetables.
  7. Do not workout.
  8. Overweight
  9. Drink too much alcohol.
  10. Tension
  11. Blood pressure is also affected by your emotional state and the time of day

What are the poses To avoid High Blood pressure?

Some of these poses are :

  1. Sukhasana
  2. Uttanasana
  3. Adho Mukha Svanasana
  4. Virasana
  5. Baddha Konasana
  6. Supta Padangusthasana
  7. Setu Bandhasana

Sukhasana

Sukhasana_vinyasa_yoga

The Sukhasana is also called the Easy Pose. It is a meditative pose that works on calming both the mind and the body. Asanas works on the nervous system and regulates its stroke. It successfully aids in reducing hypertension, and therefore, directly or indirectly works on bringing down blood pressure.

Uttanasana(Standing Forward Bends)

Uttanasana_vinyasa_yoga

Helps reduce fatty deposits in the abdominal region, thus enabling weight loss. It also acts as an effective stress reliever and normalizes high blood pressure.

Adho Mukha Svanasana

Adho_vinyasa_yoga

Benefits Of Adho Mukha Svanasana (Downward Facing Dog Pose) Adho Mukha Svanasana leaves you feeling energized and rejuvenated. It calms the brain and helps relieve stress and mild depression. It growths the spine and supports the muscles of the chest thereby increasing lung capacity.

Virasan

Virasan_vinyasa

This asana is a meditative pose, so it is best if you practice this pose in the morning. But you could do it in the evening as well. It gives the ankles, thighs, and knees a good stretch.It improves the circulation of blood in the legs and relieves tired legs.It helps cure high blood pressure, asthma, and flat feet.

Baddha Konasana(Bound Angel Pose)

Rockx_vinyasa

Stimulates the heart and leads to better circulation of blood all over the body. It also relieves stress and weariness.Baddha Konasana  also known as the Butterfly or Bound Angle Pose, is a seated pose that strengthens and opens the hips and groin while eradicating abdominal discomfort. During each exercise, will make sure to maintain a focus on your proper breathing.

Supta Padangusthasana

leg_pose_vinyasa

This asana stretches the arms and legs, allowing the release of the trapped stress in the limbs. When all the energy blocks are opened up, blood and oxygen flow are improved. The back is also stretched and relaxed. It is a great asana to practice when your ultimate goal is to bring down blood pressure.

Setu Bandhasana(Bridge pose)

setu_vinyasa_pose

Stretches the chest, neck, spine, and hips. Strengthens the back, buttocks, and hamstrings. Improves circulation of blood. Helps alleviate stress and mild depression.

 

Benefits of Yoga in Human body

Improves your flexibility

Flexiblity-improve

Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you probably won’t be able to touch your toes, never mind do a backbend. But if you stick with it, you’ll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. You’ll also probably notice that aches and pains start to disappear.

Builds muscle strength

Yoga-build-muscle
Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility.

Yoga helps in stress relief

yoga-helps-you-stress-relief
A few minutes of yoga during the day can be a great way to get rid of stress that accumulates daily – in both the body and mind. Yoga postures, pranayama and meditation are effective techniques to release stress. You can experience the calming effects of yoga in your body within yourself.

Yoga helps in improving immunity

yoga-helps-you-improve-immunity
Our system is a seamless blend of the body, mind and spirit. An irregularity in the body affects the mind and similarly unpleasantness or restlessness in the mind can manifest as an ailment in the body. Yoga poses massage organs and strengthens muscles; breathing techniques and meditation release stress and improve immunity in our body.

Increases your blood flow

yoga-helps-you-blood-flow
Yoga gets your blood flowing. More specifically, the relaxation exercises you learn in yoga can help your circulation, especially in your hands and feet. Yoga also gets more oxygen to your cells, which function better as a result. Twisting poses are thought to wring out venous blood from internal organs.

Helps in healthy lifestyle

Healthy-lifestyle
Move more, eat less—that’s the adage of many a dieter. Yoga can help on both fronts. A regular practice gets you moving and burns calories, and the spiritual and emotional dimensions of your practice may encourage you to address any eating and weight problems on a deeper level. Yoga may also inspire you to become a more conscious eater.

Helps you focus

yoga-helps-you-to-focus-in-life

An important component of yoga is focusing on the present. Studies have found that regular yoga practice improves coordination, reaction time, memory, and even IQ scores. Regularly practicing yoga increases proprioception (the ability to feel what your body is doing and where it is in space) and improves balance.

Eases your pain

yoga-helps-you-to-ease-your-pain
Yoga can ease your pain. According to several studies, asana, meditation, or a combination of the two, reduced pain in people with arthritis, back pain, fibromyalgia, carpal tunnel syndrome, and other chronic conditions. When you relieve your pain, your mood improves, you’re more inclined to be active towards your body and your work.

Helps you serve others

Karma-yoga

Karma yoga (service to others) is integral to yogic philosophy. And while you may not be inclined to serve others, your health might improve if you do. Serving others can give meaning to your life that who you are and and for what you were here.

Builds awareness for transformation in our body

transform-yuor-body
Yoga and meditation build awareness and the more aware you are, the easier it is to break free of destructive emotions like anger. Yoga appears to reduce anger by increasing feelings of compassion and interconnection and by calming the nervous system and the mind.

 

Yoga And Its Benefits

The word yoga originate from the Sanskrit word yuj or union, which means “to join” or “to yoke”.It is union of the specific awareness or soul with the Universal Consciousness. Yoga is more then 5000 year old Indian body of knowledge. Many of them think yoga is only a physical exercise where people twist, turn, stretch their body and breathe in the multipart but it is mixture of mental and spiritual practices done for well-being of a person .Daily practice of yoga makes one’s body strong and flexible, and boosts immunity. It also improves the functioning of circulatory, respiratory, digestive, blood flow and hormonal structures. Yoga also brings emotional strength and precision of mind within a person.

In ancient time Yogis had a trust that in order for man to be in coordination with himself and his environment, he has to add the body, the mind, and the spirit. For these three to be mixed, emotion, action, and intelligence must be in a accurate ratio to a balance. The Yogis conveyed a way to achieve and keep this balance and it is done by only exercise, breathing, and Meditation .

There are different types of yoga like Hatha, Ashtanga, Vinyasa, Iyengar, Vinyasa Flow, Power yoga, Tantra and Kundalini yoga. Each style has its own importance and every style benefits in one way or the other.

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Benefits of Yoga:

  1. Improves your flexibility
  2. Builds muscle strength
  3. Perfects your posture
  4. Gives you peace of mind
  5. Gives you inner strength
  6. Drains Lymphs and Boosts Immunity
  7. Helps One To Focus
Improves Your Flexibility
improve-your-flexibility
Flexibility

Yoga for flexibility will help you lengthen and stretch your muscles in a healthy, effective way. Include these yoga poses in your practice to see improvements.

Child’s Pose (Balasana)
Child-pose
child pose

Balasana is a restful pose that can be sequenced between more challenging asanas.

Downward-Facing Dog (Adho Mukha Svanasana)
yoga pose downards
Downward facing
Builds muscle strength

yoga use the weights in different manner. By using your own bodyweight, you’ll be able to build muscle and increase strength overall. Yoga is also one of the best ways to tone your body. Since this increases flexibility, as well as strength, you’re less prone to workout related injuries.

Perfects your posture
posture-vinyasa-yoga
Posture

Your head is like a round ball, big, and heavy. When it’s balance directly over an erect spine, it takes much less stress to your neck and back muscles to support it. Move it several inches forward and you start to strain those muscles. Hold up that forward-leaning bowling ball for eight or 12 hours a day and it’s no wonder you’re tired. And fatigue might not be your only problem. Wrong posture can cause your back, neck, and other muscle and joint problems.

Gives you peace of mind
peace
Peace Peace Peace

It slowly decrease the emotional loops of frustration, regret, anger, fear, and desire that can cause stress and stress can cause many health problems—from migraines and insomnia to lupus, MS, eczema, high blood pressure, and heart attacks, if you want to quiet your mind, you’ll do yoga and meditation this be live good to your longer , healthier and happy life.

Gives you inner strength
power-strength
Power strength

Yoga can help you make a several changes in your life. It might be its greatest strength. Tapas, the Sanskrit word for “heat,” is the fire that fire you accept in yoga practice and it build your inner strength if you do on daily basis.

Drains Lymphs Boosts Immunity
structure-internal
Lymphatic system

While doing yoga, when you contract and stretch your muscles, exchange your organs around and come in and out of yoga postures, you increase the drainage of lymph , which in turn helps boost your immunity. This helps to the system of lymphs to fight against infection, destroy your diseased cells and dispose the harmful waste products that come out of cellular functioning.

Helps One To Focus
focuse in yoga
Focus in yoga

An important element of yoga is- to focus. It has been found that regular practice of yoga helps improve coordination, reduces reaction time, and improves memory. People, who do yoga with great focus, do not get distracted easily .

Vinyasa Yoga Teacher Training Courses in Rishikesh India

Rishikesh in Uttrakhand is also known as the capital of the Yoga world. Rishikesh being a sacred and serene land with a pure ambience has many famous Vinyasa Yoga Schools in Rishikesh India. Vinyasa Yoga School in Rishikesh is among those selected Best Yoga Teacher Training schools in India, which has been certified with Yoga Alliance USA and is offering Yoga Teacher Training programs for various types of Yoga including 200 hours Vinyasa Yoga Teacher Training in Rishikesh india, Hatha Yoga, Bikram Yoga, Iyengar Yoga, Yin Yoga, Kundalini and Ashtanga Yoga Teacher Training in Rishikesh. Yoga Alliance USA Certified 100 hours, 200 hours, 300 Hours, 500 Hours Best Vinyasa Yoga Teacher Training School in Rishikesh India. The Vinyasa Yoga flow poses, Hatha yoga teacher training and Ashtanga yoga Teacher Training courses for all the beginners and intermediate Yoga Students in Rishikesh India in vinyasa yoga School in Rishikesh.

Vinyasa yoga Teacher Training courses in Rishikesh India

Yoga Alliance USA Certified 100 hours,200 hours, 300 hours, 500 hour Vinyasa yoga Teacher Training courses in Rishikesh India.

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