Know about Asanas and Pranayamas

Know  all about Asanas and Pranayamas

Control your breathing through counts that will rejuvenate your mind and that is what makes this pose of yoga for beautiful skin so popular.

• Sit on the floor with legs crossed.
• Close your eyes, relax and breathe normally.
• Now breathe in deeply through both nostrils with the count of 10.
• Hold your breath, again by counting 10.
• Count another 10 to release the breath.
• Practice this breathing technique for 5-10 minutes.

This breathing exercise will help you control your mind and you won’t get stressed out easily.

Kapalbhati:

i. Sit cross-legged

ii. Your body should be straight, an elongated spine, neck and chin up.

iii. Close your eyes and place hands on your knees in a comfortable position.

iv. Your abdomen muscles should be completely relaxed, don’t strain them.

v. Breathe in deeply and exhale the air out of your nose as if a sniff. When you sniff out the air, you’ll feel your abdomen pulling inwards.

vi. If you are a starter, practice this breathing exercise upto 30-50 times. Slowly increase the pace and continue upto 5-10 minutes at a stretch.

Don’t do this exercise when having periods or if you are suffering from high blood pressure or any other heart disease.

 Bhastrika Pranayama:

This pranayama is meant to provide enough amount of fresh oxygen to your body.

i. Sit comfortably on a yoga mat. Your legs should be crossed, one over the other in a padmasana.

ii. Place hands on your knees with palms facing upwards, the tip of your thumb and ring finger pressing one against the other.

iii. Take normal breaths and relax.

iv. Now breathe in deeply with all your strength so that your lung is filled with oxygen.

v. Then breathe out forcefully though the nose such that a hissing sound is made.

vi. Repeat this for 5-10 times.

If you are suffering from any heart disease, consult your doc before practicing this exercise.

Anulom Vilom Pranayama:

This breathing technique is also known as alternate nostril breathing. Lets learn this breathing technique.

i. Sit with cross-legged on a mat and relax.

ii. Close your eyes and keep all your muscles relaxed.

iii. Now press the right nostril with the thumb of your right hand and breathe in through the left nostril.

iv. Count until 5 to retain the breath.

v. Then close your left nostril with the ring finger of your right hand and leave the right nostril to let the air exhale through the right nostril.

vi. Now again inhale through your right nostril while still keeping the left nostril pressed.

vii. Retain the breath until 5 counts and release air through left nostril.

viii. This way you complete one round of this pranayama.

ix. Repeat some 10-15 rounds more.

This exercise should be done in fresh air before having your breakfast. However if you are pregnant or having periods, do not do this exercise.

 Bhramari Pranayama: 

i. Sit on a mat cross-legged in a padmasana.

ii. Straighten your spine and relax.

iii. Now with your thumb, close both your ears.

iv. Use the middle finger of both hands to press lightly on your closed eyes.

v. With the index finger, press your temples lightly.

vi. Place the ring fingers and little fingers on the bridge of your nose.

vii. Now breathe in deeply through nose and exhale slowly through nose while making a humming sound and chanting OM in your mind.

viii. Do this exercise for 11-21 times.

• Vajrasana (Diamond pose):
• arm up with Tadasana (Mountain Pose):
• Shirshasana (Headstand):
• Halasana (Plough pose)
• Uttanpadasana (Raised Foot Pose):
• Marjariasana (Cow Cat Pose or Cat Pose)
• Bhujangasana (Cobra Pose)
• Dhanurasana (Bow Pose)
• Balayam Yoga (Rubbing nails):
• Sharvangasana (Shoulder stand):
• Surya Namaskar (Sun Salutation):
• Padahastasana (Standing Forward Bend):
• Paschimottanasana (Seated Forward Bend):
• Pavanamuktasana (Wind Relieving Pose):
• Naukasana (Boat Pose):
• Uttanasana (Stand forward bend pose):
• Sasangasana (Rabbit pose):
• Ustrasana (Camel Pose):
• Adho Mukha Svanasana (Downward Dog pose):
• Matsyasana (Fish pose):
• Uttanpadasana (Raised feet pose):
• . Halasana (Plough pose):
• Seated Spinal twist
•  Bharadvajasana (Twisted seated pose):
• Shavasana (Corpse pose):