yogic_health

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.

Anulom Vilom Pranayama

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Today’s there is no time or very less time to everyone
We all are so busy in our life we don’t have time for self.
That’s why We need a practice which give optimum results in less time.
Yes I am talking about the wonderful Pranayama practice Anulom vilom or Nadi Sodhna Pranayam.
Some people also call this practice Anulom vilom that also correct.
What makes this Practice so wonderful and amazing
Because there is no limitation of this Practice
Its Very easy to do
Less time consuming

There are so many Researchs also happened on the effect of Anulom vilom.
And there is scientific evidence also available which is showing the positive effect of Nadi sodhna on brain Function.
A famous retreat center of the Sweden has done the research on Anulom vilom Pranayama as per their research if Anulom vilom or Nadi sodhna done regularly it improve brain function, emotional establishing and also improve concentration power.

Meaning of the word Nadi sudhi Pranayama

in Yogic terms Nadi sodhna means cleansing the Nadis.
first let me tell you what is Nadis
The Nadis are our energetic irrigation system, in essence, they keep us alive. According to many Tantric texts, the human body contains 72,000 Nadis that channelise the Prana to every cell.
We can’t see these Nadis in our Body
But they are exits..
in 72000 Nadis 3 Nadis are very important in our body
Ida, Pingala and Sushumna.
our left nostril represents Ida nadi the passive channel faminine. it is associated with the Moon when our left nostril blocked one experience cold
, depression, low mental energy, sluggish etc.
Right nostril represents Pingla Nadi the active channel masculine it is associated with Sun.
So when your right nostril is blocked you can experience heat in the body, quick tempre, excessive appetite, excessive physical or sexual energy.

Sushumna is the expression of perfect balance and neutrality between Ida Nadi and Pingala Nadi.
Balancing Sun and Moon, facilitates the awakening of kundalini shakti through sushumna Nadi and, thus, the awakening of higher consciousness.
Nadi sodhna pranayama balance the Ida and Pingla and open the pathway of Sushmna Nadi. which is the the state of meditation or higher consciousness.
Simply you can say it’s very easy to do meditation after Nadi Sudhhi.

How to do Anulom Vilom or Nadi Sodhna Pranyama

You can do this practice with different Mudras, recommended is Nasikagra Mudra, sit in any meditative posture Sukhasana, Padmasana, Siddhasana, those who cannot sit down they can sit on the chair also,
very important thing is your back should be straight your neck must be straight why it should be, so that you can use your lungs fully and completely through inhalation and exhalation, when our back is hunched, you can’t use your lungs capacity fully, so to use the lungs fully and completely in inhale and exhale, your back should be straight.
Do this Practice with nasi kagra Mudra in this your two fingers should be fully Closed of right hand and other 3 finger will be open.
we will use the ring finger and thumb
now the left hand will be in the chin mudra on your left knee.
now close your right nostril with the thumb inhale with the left fully and completely, after inhalation close the left nostril with your ring finger, exhale with right completely after exhalation, inhale with right and exhale with left so this is one round, this is Nadi Sodhna Pranayama make sure your eyes is closed during the practice.

Key points which is very important to know:-

1. Don’t do force breathing. Keep the flow gentle and natural do not make any breathing sound.
2. Place the fingers very lightly on the nose.
3. Don’t do any Ujjai breath. Breathing should be natural..
4. Timing :- Perfect time to do Nadi sodhna is the morning time after freshup, before breakfast.
but those who are very stressed, not getting sleep properly they should do at least 3 times in a day means 1st in the morning 2nd time in the evening around 6 o’clock and 3rd time is before bed to be stress free. make sure your stomach is fully empty when you are doing the practice
in any practice of yoga at least 3 hour gap must be there. this is very important.
5. Beginners can start with 5 minuts or 9 rounds slowly slowly you can go to 10 mints 15 mints or more also
6. Initially you can feel pain in your arm while doing the practice because your hand will be hanging during the practice for long time. don’t worry at all whenever you feel pain in your arm you can relax for a while take normal breath for 30 to 40 seconds you will be fine, again you can start.
7. After Pranayama give a gap of 20 to 30 minuts before start your meal.
8. This is important points always start with left nostril and end the practice with left nostril
Why because our left nostril represent to Ida Nadi which is associate with moon and moon is a symbol of calmness so to get the calmness in the mind we should start from Left and end with left.

Now will talk about other amazing benefits of Nadi Sodhna Pranayam

1. When practising this technique we use deep, slow breathing and access the full capacity of the lungs. As a result its very good to improve the respiratory health.
2. Nadi Shuddhi balance our sympathetic and parasympathetic nervous systems thts why its very good practice to reduce stress and anxiety.

3. In a Nadi Shuddhi practice, we try to keep our attention on the breath. By consistently bringing our wandering minds out of the past/future and back into the present in this way, we strengthen the neural networks that prevent rumination.

5. By Anulom vilom energy can be drawn upwards and the practitioner can experience powerful, mystical states during meditation.
6. By this practice our brain function improve it also very good to increase concentration and awareness.
Did you see how amazing this practice.
If we do regularly
You can see the changes in yourself in a short time
So start from today.
So this is all about Anulom vilom Pranayama
Thnks for your valuable time
may all be happy and healthy
Hari Om.

Top Ten Reasons to Try Yoga

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If you’ve been curious about trying yoga, you may be wondering what benefits are possible through a regular yoga practice.

STRESS RELIEF: Yoga reduces the physical effects of stress on the body. By encouraging relaxation, yoga helps to lower the levels of the stress hormone cortisol. Related benefits include lowering blood pressure and heart rate, improving digestion and boosting the immune system as well as easing symptoms of conditions such as anxiety, depression, fatigue, asthma and insomnia.

PAIN RELIEF: Yoga can ease pain. Studies have demonstrated that practicing yoga asanas (postures), meditation or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as well as arthritis, back and neck pain, and other chronic conditions. Some practitioners report that even emotional pain can be eased through the practice of yoga.

BETTER BREATHING: Yoga teaches people to take slower, deeper breaths. This helps to improve lung function, trigger the body’s relaxation response and increase the amount of oxygen available to the body.

FLEXIBILITY: Yoga helps to improve flexibility and mobility, increasing range of movement and reducing aches and pains. Many people can’t touch their toes during their first yoga class. Gradually they begin to use the correct muscles. Over time, the ligaments, tendons and muscles lengthen, increasing elasticity, making more poses possible. Yoga also helps to improve body alignment resulting in better posture and helping to relieve back, neck, joint and muscle problems. 1houryoga is the best solution for all our problem.

INCREASED STRENGTH: Yoga asanas (postures) use every muscle in the body, helping to increase strength literally from head to toe. And, while these postures strengthen the body, they also provide an additional benefit of helping to relieve muscular tension.

WEIGHT MANAGEMENT: Yoga (even less vigorous styles) can aid weight control efforts by reducing the cortisol levels as well as by burning excess calories and reducing stress. Yoga also encourages healthy eating habits and provides a heightened sense of well being and self esteem.

IMPROVED CIRCULATION: Yoga helps to improve circulation and, as a result of various poses, more efficiently moves oxygenated blood to the body’s cells.

CARDIOVASCULAR CONDITIONING: Even gentle yoga practice can provide cardiovascular benefits by lowering resting heart rate, increasing endurance and improving oxygen uptake during exercise.

FOCUS ON THE PRESENT: Yoga helps us to focus on the present, to become more aware and to help create mind body health. It opens the way to improved concentration, coordination, reaction time and memory.

INNER PEACE: The meditative aspects of yoga help many to reach a deeper, more spiritual and more satisfying place in their lives. Many who begin to practice for other reasons have reported this to be a key reason that yoga has become an essential part of their daily lives.