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Pranayama
Breathing is a body function which, we take for granted and done correctly will deliver rich dividends in the form of better health, better focus, better ability to deal with stress.
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Let us look at some breathing practices and touch upon the basics of these practices.
Shitli, Sheetkaari, Sadantaa breathing will help you cool off. This combination of breathing technique not only works externally but internally. This breathing practice trifecta is most useful for dealing with pitta dosha/heat in the body. Include these as part of hot and simmering summer days and feel as cool as a cucumber.
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Shitli breathing requires one to stick out their tongue roll it and inhale through the rolled tongue, draw the tongue in the mouth, close mouth and exhale through the nose.
Sheetkari breathing requires one to stick out their tongue and touch the tip of the tongue to the roof of the mouth just behind the front teeth so the tongue is folded in to form a roll with two openings at each side. Inhale through the left and right openings close mouth and then exhale through the nose.
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For Sadantaa breathing touch the whole tongue to the roof of the mouth keep jaws together now inhale through the teeth close mouth and exhale through nose. To start with try 9 reps of each breathing technique - shitli, followed by sheetkaari and then sadantaa work your way up to 27 reps each. Cool off with this combination of breathing after a vigorous workout or to cool down on a particularly hot day. These breathing techniques help with hot flashes experienced during menopause.
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Anuloma viloma
Anuloma Viloma breathing is a balancing breathing practice. Feeling out of sorts, need to centre yourself and collect your thoughts then try this. Sit up comfortably no slouching use the wall of the back of a chair for support use you thumb and ring finger to alternately cover your right and left nostril respectively, index finger and middle finger will lightly touch the forehead. So to start off keep the fingers in the correct position now gently press the right nostril using your thumb so that the right nostril is closed and exhale using the left nostril, now inhale using the left nostril close the left nostril using the ring finger
uncover right nostril and exhale now inhale using same right nostril uncover left nostril and exhale. This entire sequence is counted as one breath. Start off with nine such breaths and slowly work your way to 27 reps, 54, 108. This can be practiced daily at any time but in case you have had a heavy meal then it is advisable to wait an hour at least before you can practice anuloma viloma. Hypertension, anger, palpitation, nausea, relax, sugar levels.
Finger Stretch Breathing
Finger stretch breathing with variations is an effective workout to improve hand and finger flexibility, to improve abdomen clavicular, thoracic breathing, as well as increase one’s lung capacity and improve overall breathing. Stand comfortably, head straight and eyes level, interlock your fingers at your chest with palmar side inwards and the thumbs pointing upwards. As you inhale turn your interlocked palms outwards such that your thumbs point downward and as you continue inhaling keep moving your interlocked fingers outward such that your hands are completed stretched out. As you exhale turn your
interlocked palms so that the palmar side is facing your chest and as you continue exhaling bring the interlocked fingers back to the initial position they started out at. The next variation of this breathing stretch is return interlocked fingers with thumbs pointing upward to the chest. Now as you inhale again turn your palm outward and move it up in front of your forehead and keep moving till your hand is stretched out fully with outward turned interlocked finger and palm directly in front of your forehead. As you start exhaling turn your interlocked fingers inwards and continue to exhale till your interlocked fingers are back touching your thoracic. For the last variation as your inhale turn interlocked fingers outwards and stretch your hands over your head. Now the outward turned palm is directly over the head. As you exhale turn your palm inward and move interlocked fingers back to the chest. Each variation can be performed 9 types each to start off with the number of reps increases as you get more and more comfortable. Always remember to synchronise your breath with the hand movement for maximum impact.
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Hands in and out breathing is another breathing practice which helps one breath better,
breath deeper. It can be performed standing or sitting and is ideal to combat allergies,
diabetes, anxiety, skin disease, to improve lung capacity, and concentration. Sit or stand
comfortably with spine erect, eyes level, hands by the side of your body. Lift your hands
sideways so that they are parallel to the ground now move them in front of you with palms
facing each other. As you inhale slowly move your hands away from each other till you
have stretched them out to a big embrace as you exhale bring your hands closer to each
other in front of your chest. Your hands will remain outstretched for the entire duration of
this practice. Work to synchronise your hand movement with your breathing.
Ujjayi
Ujjayi pranayama or psychic breath is a simple practice which requires one to partially close the glottis in the throat as a result one ends up making a hissing or whispering sound in the throat region
while breathing. Ujjayi breathing brings about immediate calmness to the mind and body. The slow and deep breathing brings about subtle influences on the body and brain. It is generally used in conjunction
with meditation techniques as well as for relaxation. It helps those suffering from insomnia, hypertension, or any ailments that originate from nervousness or chronic stress.
Kapalbhati
Kapalbhati is a mode of rapid breathing in which inhalation is passive and exhalation is active. This practice helps to clear the mind and is ideal to be performed before any meditative practice or to energise a tired mind. Kapalbhati is useful in treating Alzheimer’s, Parkinson’s, diabetes, asthma, hair loss. It is not advisable for those suffering from hypertension, back pain, epilepsy.
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