yogic_health

Personal Yoga at Home

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Today’s fast‑paced lifestyle, health often takes a back seat, Long working hours, traffic, stress, and lack of time make it difficult to visit yoga studios regularly. This is where personal yoga classes at home come in as a perfect solution. Practicing yoga in the comfort of your home with a dedicated instructor helps you stay consistent, focused, and healthy.

What Are Personal Yoga Classes at Home?

Personal yoga classes at home are one‑to‑one or family-based yoga sessions conducted by a certified yoga instructor at your residence. Unlike group classes, these sessions are customized according to your age, health condition, fitness level, and personal goals.

Whether you want to improve flexibility, reduce stress, lose weight, or manage a medical condition, personal yoga training at home ensures a safe and effective practice.

Benefits of Personal Yoga Classes at Home

  1. Complete Personal Attention

A personal yoga trainer focuses only on you. Every posture (asana), breathing technique (pranayama), and movement is corrected and guided properly, reducing the risk of injury.

  1. Customized Yoga Sessions

Your yoga routine is designed based on your needs—weight loss, stress management, back pain relief, diabetes control, or general fitness.

  1. Comfort & Convenience

No travel, no waiting, and no crowded studios. Practice yoga at your preferred time in a comfortable and familiar environment.

  1. Flexible Timings

Morning, afternoon, or evening sessions—choose a time that fits your daily schedule.

  1. Better Consistency

Since the trainer comes to your home, you are more likely to maintain regular practice and achieve faster results.

  1. Ideal for All Age Groups

Personal yoga classes are suitable for kids, working professionals, senior citizens, and homemakers.

Who Should Opt for Personal Yoga at Home?

Working professionals with busy schedules

Senior citizens who prefer gentle and safe practice

Beginners who want step‑by‑step guidance

People with medical conditions (back pain, knee pain, diabetes, BP, thyroid)

Women looking for prenatal or postnatal yoga

Families who want to practice yoga together

Types of Yoga Taught at Home

Hatha Yoga – For flexibility and strength

Vinyasa Yoga – Flow-based dynamic practice

Ashtanga Yoga – Structured and disciplined yoga

Therapeutic Yoga – For pain relief and medical conditions

Pranayama & Meditation – For mental peace and stress relief

Weight Loss Yoga – Focused on fat burning and metabolism

Why Choose a Certified Personal Yoga Trainer?

A certified yoga trainer ensures:

Correct posture alignment

Safe practice techniques

Proper breathing methods

Gradual progress without strain

Long‑term physical and mental benefits

Always choose a trainer with proper certification and experience to get the best results.

Personal Yoga Classes at Home: A Smart Investment in Health

Your health is your biggest asset. Investing in personal yoga classes at home helps you build a strong body, calm mind, and balanced lifestyle. With personalized guidance and regular practice, yoga becomes a lifelong habit rather than a temporary fitness routine.

Conclusion

Personal yoga classes at home are the ideal choice for anyone who values health, convenience, and personalized care. Whether you are a beginner or an experienced practitioner, home yoga sessions help you achieve physical fitness, mental clarity, and inner peace—right from the comfort of your home.

If you are looking for personal yoga classes at home, start today and take the first step toward a healthier and happier life. you can also visit to our other platform to join the classes yogathome

Keywords: personal yoga classes at home, yoga trainer at home, private yoga classes, home yoga sessions, yoga instructor at home

Kapalbhati

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Kapalbhati is a very effective Practice SHATKARM KRIYA in yoga.
To clean our lungs, improve the Breath. Some people count these Practice in Pranayama also ,So
what is meaning of kapalbhati?
how to do normal & Advance Kapalbhati?
What is the BENEFITS, precaution
and common Mistake which unknowingly do by people and has to Rectify.
So let’s talk about it’s meaning & benefits first, then we will go for practice
Kapalbhati means by word u will know (it’s a Sanskrit language word)
KAPAL means HEAD and BHATI means BRIGHTNESS, That it’s bring Radiance & Brightness to our face..

Benefits of the kapalbhati :-

1. It,s very good in digestion Removal of acidity and gas Related problems.
2. Regular practice of kapalbhati is also beneficial for belly fat loss.
3. Because we forcefully breathing which strengthens lungs and increases its capacity.
4. “It helps in removing blockages in lungs.
5. It also increases blood supply to various parts of the body.
6. It activates the body and removes lethargyness.
7. It activates the brain cells and improves memory and concentration power.
8. “Kapalbhati has spiritual paybacks as well. It activates the chakras in the body and helps in achieving a higher, greater awakening.
So these are the benefits of the KAPALBHATI.

Its divide this practice in two parts for your better understanding..
(1) Posture
(2) Breath.

(1st part) In posture, your back & neck should be straight .You can sit in any Meditative posture like SUKHASANA , PADMASANA ,and SIDDHASANA . If you can’t sit down you can sit on chair also.
Both hands in chin mudra And your eyes will be closed. So this will be our pose for KAPALBHATI.
(2nd part) is Breath Before start take some normal breathing Inhale EXHALE, Now you have to forcefully EXHALE (forget about INHALATION, it will be automatically happen) fully concentrate on your EXHALATION .This is only the main part of the Practice So, Be careful .
When u EXHALE your stomach will go in. forcefully exhalation
So, this is the Practice.

Types of Kapalbhati:-

TYPE 1: Alternative Nostril KAPALBHATI
In this , We use single nostril to exhale .First adopt NASIKA MUDRA use ring Finger and thumb.
close your right nostril with thumb and forcefully exhale with left then close your left with ring finger and exhale with right, repeat it same again and again. Inhalation will happen automatically without your awareness.
Alternative nostril KAPALBHATI have more power than normal KAPALBHATI but should done once u master in normal KAPALBHATI .

TYPE 2: Advance Practice of KAPALBHATI is with (kumbhka).
This is usefull for spritual aspirants only not for all.

Kapalbhati should do by beginners 2 to 3 Rounds everyday. Every round will be 40 to 60 strokes. After every round stop for a while before start second Round to get your breath in normal. slowly by Practice you can increase the Rounds and strokes also 60 to 80 , 80 to 100 and more as per your comfort.
After every round you may feel (spontaneous Breath Retantion) for a while. it’s mean you are doing very good. In that ,you may feel enormous, calmness and peace in your mind. Whatever changes u feel just feel and let it go. because, our journey is very long towards the higher Consciousness.
now the common mistakes which happens during the practice .

Some practitioner take INHALE . So, this should not happen
As i said INHALATION will happen automatic.No need to focus on there..
So these are the mistakes usually happens So Be CAREFUL.

Now Precautions ……….

1. Those who have very High BP, Severe back pain , heart disease, headache they should do under supervision only. Otherwise, their problem can increase by this Practice so be careful .
2. Female should avoid in Pregnancy and their periods.
3. Those who have undergone in Recent surgery of Abdomen or back or thoracic Region they should Avoid the Practice.

So this is all about KAPALBHATI.
Thank you so much for Your valuable time.
May all be happy and healthy.

Bhramari Pranayama

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Now a days, Our stress level increase a lot Because of the polluted Environment bad habits and unnatural foods.
Recent days are so stressful for everyone Because of Coronavirus and Lockdown situation and by stress, tension in our head, our sleep quality affected too much Which is a quit serious problem for everyone, So we have to do something for that. That,s why our Rishi Muni developed a wonderful practice for this. The Practice called BHRAMARI PRANAYAMA.
It is one of the best breathing Exercise to free the mind or free from Agitation, frustration or anxiety and get Rid of anger to a great extent and for a sound sleep.

SCIENCE BEHIND BRHAMARI PRANAYAM

The sound we generate while Practicing Bhramari is resembles the humming sound of a bee in throat cartilage creates a calming effect in the brain and body.

So, Today we will Discuss everything about BHRAMARI PRANAYAMA.
BHRAMARI is the name of a black bee in India.
The exhalation in This pranayama resembles the typical humming sound of that bee.

Along with these benefits of BHRAMARI there are some other amazing benefits also …….

1. It’s tremendous practice in high blood pressure.

2. This PRANAYAMA Practice speed up our healing process in the body so after the surgery this Practice can be very useful for speedy Recovery.

3. It’s strength and improve our vocal cards in throat which improve our voice.

4. It’s also eliminate throat problem.

5. BHRAMARI PRANAYAMA Practice giving a massaging effect to our internal organ of the body Specially in the head by vibration.

So, These are the BENEFITS We are getting by a single practice.

How to do Bhramari Pranayama:-

Sit in any Meditative posture SUKHASANA , PADMASANA , whichever is comfortable for you If you can’t sit down you can sit on chair also.
Your back and neck should be straight, Your eyes closed and whole body Relax. Now touch your tongue to the upper palate.

Now the question is Why tongue has to touched to soft palate…..?
Ans. Tongue is touched with soft upper palate to activate the parasympathetic system, for calmness and focused and to improve mind concentration. It also Empower our brain.

Now adopt SUNMUKHI MUDRA
Now again the question Why SUNMUKHI MUDRA…..?
Ans. Because to close our senses from outside to go inside more deeper.

Now inhale deeply slowly from nose and while exhaling make a honey bee sound.
This is one round Once again inhale deeply and while exhaling make a honey bee sound from throat, this is the BHRAMARI PRANAYAMA.
In beginning you can go for 9 rounds and slowly by practice you can increase the rounds and timing 10 minutes or 15 minutes.
If you are in extreme stress or tension then you can go for 15 minutes also continue.

Precaution …….

Some people say there is no precaution but it’s wrong there are some precautions we should take care……

1. Those who have any kind of ear problem or ear infection they should avoid the practice until the infection has cleared up.
2. Those experiencing frequent chest-pains.
3. Those who are prone to get epilepsy.

So, this is all about amazing practice of BHRAMARI PRANAYAMA.
Thank you so much for your valuable time.
May all be happy and healthy.

Yoga and Diet for Weight Gain

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Today, we’ll talk about how to gain weight with a very healthy diet plan…….? Obesity is a problem for so many people, same like being underweight or thin body is also a problem for some people. weight gain is just as hard for some people as weight loss is for others.
so, Today i will teach you how to gain Weight …….?
Being Underweight there are also some health risks associated with it. healthy scar, vitamin deficiency, growth and development issue, In children low immunity, fertility issue in woman etc. And it also give a bad look to our personality.
Now ,the question is how will you know that you are underweight…..?

Answer:-  BMI (body mass index) when BMI is lower than 18.5 it means you are underweight. This is the BMI formula.
The BMI calculation divides an adult’s weight in kilograms (kg) by their height in meter’s (m) squared. For example, if you weigh 70kg (around 11 stone) and are 1.73m (around 5 feet 8 inches) tall, you work out your BMI by: squaring your height: 1.73×1.73 = 2.99. dividing 70 by 2.99 = 23.41.

BMI is just an Estimate of your body fat based on your height and weight. it’s not fully correct as i said it’s just an estimate. if you eat anything to gain weight like junk and oily food that’s not at all a good way to gain weight by this you could be obese also. so it’s very important to gain weight in a very healthy manner .
Now i will explain your diet Routine………
if you follow you will see the results within few days .

Diet Routine:- 
After wake up in the morning ,
1. Start your day with two to three glass of warm water, it will detoxify your body and help to wake up your internal organ.

2. After that fresh up, you can eat 8 to 10 piece of soaked almond or walnut.
these are very good full of nutrition, vitamin and protein.

3. Then yoga practice for at least 45 minutes to one hour YOGASANA PRANAYAM.

4. Yoga is very important to boost your immunity, Reduce your stress, tension and depression because, sometimes depression and stress is a main Reason behind to being under weight. In this case, yoga playing a very Important Role in our Routine. Your diet also will work only when you do your workout or yoga practice daily at least five to six days in a week .

5.Then after your yoga practice don’t have your breakfast at once at least give a gap around 20 to 30 minutes. In between you can take protein shake, banana shake, orange juice or energy drink anything.

6. In breakfast ,take more and more nutrition food like vegetable, fruits, whole grain bread with peanut butter, dairy product. Omelette or boiled egg or you can take stuffed paratha also. Breakfast is a very Important Meal of the whole day. It should be full of nutrition also which will keep you energetic throughout the day

7. Always Remember don’t eat too much at a time whether it’s breakfast lunch or dinner always eat small meal.
Frequently, throughout the day like after every two hours .you have to
eat something so, that your Metabolic Rate will not be slow.

8. Use big plate or pot when you eat your meal .it’s a psychological fact, stick with foods that are rich in nutrition.

9. After two hours of the breakfast take some snacks, In snacks, it’s very good to take smoothies ,homemade smoothies, ice cream ,banana smoothies or black grape smoothies whichever you like it.

10. After this now, it’s time for a lunch . Take more calories food if you are non-veg you can take chicken, add cheese in your meal to add more calories. we can take Rice, chapati, dal ,vegetables and curd normally, in this eat more vegetables .
Lentils legumes less rice and less chapati so, we’ll get more nutrition so this was our lunch.

11. After two hour of lunch, It,s time for snacks again .it’s very good to have green tea instead of cold drink or Normal tea . With tea you can take Roasted dry fruits, sandwich with peanut butter, Roasted makhana, pumpkin seeds, chia seeds. these things are full of nutrition and protein vitamins etc.

12. After this snacks, you can take soup if it’s winter season or any type of juice if it’s summer season. Soup or juice are very good for energy and immunity.

13. Now in dinner time , Make your own salad dressing with healthy oils add sweet potato, Trepico and other starchy vegetables along with regular vegetable and chapati in your dinner.

14. Now At bedtime, if you like you can take one glass of warm milk .

So, This is your whole day Routine. some more things i want to share friends first, Use sugar in a very less quantity in your diet instead of sugar, you can add honey, honey is very good source of antioxidant and also very good in digestive issues.

After your meal, if you want to eat sweet ,which some people like to eat, you can eat dark chocolate after every meal.
why dark chocolate……….? because dark chocolate contains full of fiber, vitamin and protein that’s why.
this whole day diet plan is about 2000 calories along with diet, your sleep also should be for 7 to 8 hours that’s also very important. it is important to note that the diet plan and the caloric requirement and the portion of size differ from person to person depending on their age gender and body weight the diet will also with the timing of the workout schedule if you follow this routine i guarantee , you will definitely gain weight around 4-5 kg in a month.
Thnks

Face Yoga

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Everyone wants to be look younger and beautiful and it’s possible too. So, I will reveal the Secret behind it.
It call this Secret of beauty The specialty of this Secret is…..
1. It’s very simple to follow
2. Anybody can do this
3. Time saving
4. Totally natural

Now the secret is
1. Be cautious about your diet, always eat Nutrition diet full of protein, fiber & vitamin, and say
no to junk or oily food.
2. Good sleep is very important to relax your mind and body so always sleep on time and wake up on time.
3. Drinks lots of water to detox your body eliminate the waste from your body.
So, These things are also very important along with our practice..
Now we will go to our practices part
1. Facial Practice 2. Pranayama.

   Facial practice,
These facial practice is very good to improve the blood circulation and oxygen level, energy level on the face..
make sure that your hands is clean, nicely washed..

1. Hand Rub practice………
you have to Rub your hands vigorously 10 to 12 times, Make them warm by rubbing, you feel the warmness in your palm that warmness you have to rub on your face make sure your whole face is covered. Everything should cover on your face . This you can do for 3 to 5 times.

2. Blow the air………
first, you have to inhale, hold the breath 4 to 5 seconds then exhale. once again inhale from your mouth ,hold the breath 4 to 5 seconds Every time your cheeks will come out.
so, This is the blow the air to improve the oxygen level on your face.

3. Face Stretching……..
This practice is also very good to remove the stiffness or any tightness in your facial muscle because of that also we got so many problem in our facial muscle.
First open your mouth wider as much as much possible hold for 3 to 4 second then relax, repeat it 5 to 7 times.
second stretching pull your lips to sideways left and right 5 to 6 times as much as possible after that relax.
so, this is the practice face stretching

4. Steaming………..
Its very good to take steam of hot water, twice or thrice in a week if you take the steam is very good to remove dead cell from the face and freshen the fascial muscle.

So, These are the 4 practices for the face
these practice you can do anywhere at your office or home.
It will take hardly 5 to 7 minutes not more than.
So these are the facial practices for a glowing and Radiance face

Now 2nd part is

Pranayama:-

to Reduces the stress and eliminate the waste and detoxify chemical from the body
Because of stress we look dull, we got dark circles, acne on the face and
Skin problem and other problems also.
So, Stress level must be Reduced.
PRANAYAMA is very effective to Reduce stress and also good to balance PRANA SHAKI the vital force in the body.
In PRANAYAMA , first will go for

KAPALBHATI:-
How to do KAPALBHATI ……?
In PRANAYAMA , you have to sit straight, your back should be straight ,your neck should be straight or in any meditative posture, if you can’t sit down you can sit on the chair also.
Now we breath out exhale forcefully
your stomach will go in every exhale forget about inhalation. it will automatically happen.
continuously forcefully exhale
so, This is the KAPALBHATI .
For the beginners, 40 to 60 Times you can go continue for 3 rounds. every rounds give a gap for 20 to 30 seconds and then start your next round
So, this is the KAPALBHATI.

Now second Pranayama is

NADI SHUDDHI:-
Adopt chin mudra from your left hand , Nasika mudra from the right you have to use your thumb and ring finger
close your right nostril now inhale with left close your left nostril with ring finger exhale with right Now, inhale with right fully close right nostril with the thumb exhale with the left.
So, This is the first round, same like you have to go for 9 times. you can increase the timings you can increase the Rounds.

Now, third is

BHRAMARI PRANAYAM:-
Sit comfortably and allow your eyes to close. Take a breath or two to settle in and notice the state of your mind. When you’re ready, inhale and then, for the entire length of your exhalation, make a low- to medium-pitched humming sound in the throat. Notice how the sound waves gently vibrate your tongue, teeth, and sinuses. Imagine the sound is vibrating your entire brain (it really is). Do this practice for six rounds of breath and then, keeping your eyes closed, return to your normal breathing. Notice if anything has changed.

So, These are the Three PRANAYAM. Pls visit to our other platform for more services 1houryoga
if you do these things continue or adopt in your life you will definatly look younger and beautiful.
THANKS

Yoga To Boost Immunity Power

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After Covid -19 the whole world scare and grapple . People are getting concerned about their health. While practicing good hygiene is a first priority. Yoga has been used for centuries to keeps the body functioning fit and fine, holistically.
If Yoga done regularly it reduces stress systematically in the body which in turn cuts down inflammation regeneration and strengthen the body. Yoga does offer a great deal of wellness and support for your body mind as a whole and boost your immunity.

here are five Yogasana poses which you can try to recharge your immunity and cut down your risk of Stress and Anxiety. now first we’ll go for

PARIVARTRIKONASANA – Steps of Asana :-

STEP 1: both legs apart, one meter distance between both legs.
STEP 2 :right ankle at the right side
STEP 3: left hand up, now slowly inhale stretch your left hand up and exhale place your left palm down, close to your right feet.
STEP 4: right hand up towards the ceiling.
STEP 5: look at your right hand fingers, hold the position for 40 seconds.
STEP 6: with inhale slowly come up and Relax now same practice form other side.
So this is PARIVARTRIKONASANA

Now we’ll go for our second Asana

VEERBHADRASANA -1 – Steps of the Asana :-

STEP 1: both legs apart one meter distance
STEP 2: right feet at the right side and left feet also turn in
STEP 3: now turn your upper body to the right side
STEP 4: both hands up, bend your right knee
STEP 5: bend your whole upper body back as much as and lower body push forward hold for 40 seconds then slowly come up with inhale and relax, same practice from other side.
So this is VEERBHADRASANA -1
now gently lay down on the stomach in MAKRASANA legs apart heels facing each other head resting on your Palm.
Now we’ll go for our third Asana

BHUJANGASANA – Steps of the Asanas :-

1.Step 1: Lie down on your stomach and rest your forehead on the ground. Keep your toes together and the soles of your feet facing upward.

Step 2: Place your palms on the ground, just below your shoulders. Your elbows need to be tucked closer to your body and must be parallel to your torso.

Step 3: From this position, inhale deeply, gently press your palms into the ground and lift your upper body off the ground. Your head, chest and abdomen should be lifted, while the rest of your body should continue to be in contact with the ground.

Step 4: Hold your body in this position for a while and take a few deep breaths. All the while, ensure that you are supporting your upper body on the palms of your hands, with equal pressure on both sides.

Step 5: Exhale and lower your abdomen, chest and head back to the ground. now gently lay down on the back to SAVASANA

now we’ll go for

SETU BANDHASANA  Bridge posture – Steps of the Asana :-

Step 1: Lie down on your stomach and rest your forehead on the ground. Keep your toes together and the soles of your feet facing upward.

Step 2: Place your palms on the ground, just below your shoulders. Your elbows need to be tucked closer to your body and must be parallel to your torso.

Step 3: From this position, inhale deeply, gently press your palms into the ground and lift your upper body off the ground. Your head, chest and abdomen should be lifted, while the rest of your body should continue to be in contact with the ground.

Step 4: Hold your body in this position for a while and take a few deep breaths. All the while, ensure that you are supporting your upper body on the palms of your hands, with equal pressure on both sides.

Step 5: Exhale and lower your abdomen, chest and head back to the ground.

next we’ll go for

SARVANGASANA the queen posture – Steps of the Asana :-

STEP 1: Lie down flat on your back. Keep your legs close together and your chin tucked in.
STEP2: Breathe deeply. Inhale. Lift your legs upwards till your feet are pointing directly up – that is, till your legs are perpendicular to your torso.
STEP 3 :Tuck your hands underneath yourself with your palms facing up. With your hands under your buttocks, prepare to raise your torso.
STEP 4:Lift your torso gradually till you are resting on your shoulders.
STEP 5 :Your arms must now be bent at the elbow. Bring your hands to your back to support yourself. Your legs should be over your head.
STEP 6 :Slowly straighten your back.
STEP 7: Keep your knees firm but relax your calf muscles now. Maintain the posture.
STEP 8 : To relax, lower your legs till your feet are at an angle of 45 degrees over your head. Lower your arms to the floor. Unwind gradually.
So these are the are the the Asanas.

Some key points which is very important :-

1. listen to your body pain don’t force your body in the posture.
you could pull your muscle and get injured also be careful .
2. keep breathing always in the Posture don’t hold your breath at all until not instructed.
3. your stomach should empty before start Yoga at least three and half hour or four-hour minimum gap should be there after a heavy meal .

Now we’ll move to Pranayama or breathing practices which can help strengthen the lungs clear muscle passive .this exact area it only makes sense to train our lungs and maximum to maximize our breath capacity to help keep them at bay.
so let’s start Pranayama first, we’ll go for KAPALBHATI PRANAYAM
in KAPALBHATI PRANAYAM active exhalation and passive inhalation. the Kapalbhati Pranayam meaning is Kapal = forehead; bhati = shining

KAPALBHATI (Shatkarm kriya) steps:-

STEP 1: Sit comfortably with your spine erect. Place your hands on the knees with palms open to the sky.
STEP 2: Take a deep breath in.
STEP 3: As you exhale, pull your navel back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract.
STEP 4: As you relax the navel and abdomen, the breath flows into your lungs automatically.
STEP 5: Take 20 such breaths to complete one round of Kapalbhati.
STEP 6: After completing the round, relax with your eyes closed and observe the sensations in your body.

This times of the pandemic need for a stronger immune system and a clear mind to act quickly when needed. Our breath is one of the best remedies we have, to cope with anxiety or panic. It is our breath that has amazing recuperative powers. The breath is intimately connected with our mental and emotional state. Our breath influences our thoughts and emotions . The breath-emotion loop acts very quickly – just a few minutes of deep breathing can calm your mind down.

By conscious breathing, we can activate our body’s innate response to relax. By gradually regularizing our breath, we can help in decreasing the stress hormone, and activating the lymphatic system which plays a critical role in our immune function.

We also engage the parasympathetic nervous system which governs our relaxation and regeneration response, making us more resilient to face challenges.

Kapalbhati Benefits:-

1.Increases the metabolic rate and aids in weight loss.
2.Enhances the capacity of the lungs and makes them stronger.
3.Clears the nadis.
4.Stimulates the abdominal organs and thus is extremely useful to those with diabetes.
5.Improves blood circulation and adds radiance to the face.
6.Improves digestive tract functioning, absorption, and assimilation of nutrients.
7.Results in a taut and trimmed down belly.
8.Energizes the nervous system and rejuvenates brain cells.
9.Calms and uplifts the mind.

so, in the beginning you can go for five rounds to seven round slowly and gradually, you have to increase the rounds after every round fifteen to twenty seconds gap should be there. Very important thing is those who have very high BP, please avoid the KAPALBHATI practices.
so this is all about Kapalbhati Pranayama.

now we,ll start next Pranayam is NAADI SHUDDHI Pranayam or ANULOME VILOME Pranayam .
first ,let me tell you what is Naadis
The Naadis are our energetic irrigation system, they keep us alive. the human body contains 72,000 Naadis that channelise the Prana to every cell.

NAADI SHUDHDHI Pranayam STEPS:-

STEP 1: Begin by taking a full, deep inhalation followed by a slow, gentle exhalation.

STEP 2: Fold the tips of the index and middle fingers inward until they touch the palm at the base of the right thumb (Vishnu mudra). You will alternately use the right thumb to close the right nostril and the right ring and pinky fingers (together) to close the left nostril.

STEP 3: Use the right thumb to close the right nostril. Exhale gently, but fully, through the left nostril. Keeping the right nostril closed, inhale through the left nostril and deep into the belly. As you inhale, allow the breath to travel upward along the left side of the body. Pause briefly at the crown of the head.

STEP 4: Next, use the ring finger of the right hand to gently close the left nostril and simultaneously release the right nostril. Exhale through the right nostril, surrendering the breath down the right side of the body. Pause gently at the bottom of the exhalation.

STEP 5: Keeping the left nostril closed, inhale once again through the right nostril, allowing the breath to travel up the right side of the body.

STEP 6: Then again, use the right thumb to close the right nostril as you release the left nostril. Exhale through the left nostril, surrendering the breath back down the left side of the body. Pause gently at the bottom of the exhalation.
so this is the NADI SHUDDHI PRANAYAMA .

Third PRANAYAM is

BHRAMARI PRANAYAMA – Steps of the Pranayama:-

STEP1: Sit in a quiet and well ventilated corner and close your eyes.
STEP2: Place your index fingers on your ears right at the cartilage.
STEP3: Breathe in and while breathing out press the cartilage with your fingers. Keep the cartilage pressed while making a loud humming sound like a bee.

STEP4: Breathe in again and out and continue the same pattern for around 6-7 times.
so, this is the BHRAMARI PRANAYAM .

Now the last one is OMKARA CHANTING

OMKARA CHANTING – steps:-

STEP 1: The first step to starting Om meditation is to sit in the VAJRASANA, also known as the Lotus pose. In case you are not able to find a comfortable spot on the floor to do this pose, you can also use a chair to sit. You need to keep your back straight and erect and your hands on either side of your thighs or knees. The point to sitting in the pose is to make sure that you feel comfortable and relaxed. Then sit peacefully and clear your head.

STEP 2: Then slowly close your eyes or glance towards the ground or floor.

STEP 3: The next step involves focusing on the breathing pattern you need to breathe naturally with your mouth closed. Ensure that you inhale and exhale only through your nose. Your jaw muscles need to be relaxed with your lower and upper teeth slightly parted. Remember now to clench your teeth. Focus on inhaling and exhaling without adding any frills to the process.

STEP 4: Once you have your breathing pattern in place, it is time to start aum chanting. You need to fit the Om chant during your breath duration. Elongate the word om by focusing on the first sound and then keep your mouth wide open as you move on to the last part of the om sound by keeping your lips together as you chant. Then stay silent till it is time to repeat the chant.

STEP 5: Continue the aum Chanting while you ensure that you are in sync with your breath. You will soon fall into a cycle of chanting and find your body and mind relaxing gradually.
very important thing in pranayama that your back should be straight your neck should be straight. so, this is the steps of OMKARA CHANTING .

Now the Benefits of OMKARA CHANTING :-

Om chanting meditation will bring you tranquility, serenity, peace, and calmness.
1. If you feel lost, Om meditation will help you come closer to your true self and nature.
2. Om meditation works wonders in making people more open-minded and able to treat others with respect and without any prejudice.
3. It is extremely healing and will keep you healthy and fit.
4. Om meditation will improve your spinal cord strength.
5. Morning meditation with Om chanting will rid your body of all the toxins that have built up.
6. Om meditation improves concentration and the ability to focus.
7. It will improve your heart health.
8. It works wonders in keeping your stress and anxiety levels under control.

so, these are the Pranayama which has tremendous power to increase our lung capacity and positive energy in our body also strengthen our immune system. 20 minutes meditation everyday is enough to keep you away from all kind of stress in meditation. just sit and watch your breath as you notice your mind ripped away from the present with it.

Gently, bring yourself back with compassion and without any judgment or disappointment in your mind. these practices into your current routine you will be able to boost your immune system even more and stay healthy all year long. Yoga is one way you can naturally uplift your vitality without having to step out of the comfort of your home during this lockdown.