Pranayama

Anulom Vilom Pranayama

Anulom Vilom is also known as Alternate Nostril Breathing or Nadi Shodhan Pranayama. In this pranayama, one round of Anulom Vilom is inhaling through the left nostril and exhaling through the right, then inhaling through the right nostril and exhaling through the left. 

Anulom Vilom reduces stress and anxiety, purifies the nadis, improves lung capacity, increases oxygen level and blood flow, strengthens the digestive system, improves focus and concentration, balances thoughts and emotions, and relieves headaches and migraine. 

People with high BP, heart disease, and asthma should consult their doctor before starting this practice. Beginners and pregnant women should not hold their breath. 

Bhramari Pranayama

Bhramari is also called bee breath or humming bee breath. Bhramari Pranayama is done using Shanmukhi mudra where the idea is to close all the five senses. A humming sound is produced while exhaling, or it can be done with Om chanting.

Bhramari pranayama calms and relaxes the mind, reduces stress, mental tension, anxiety, and anger, promotes better sleep, and induces Pratyahara. People with ear infections should avoid this practice.

Bhramari can be done any time of the day but on an empty stomach or at least 4-5 hours after eating; the best time to practice is morning time on an empty stomach.

Ujjayi Pranayama

Ujjayi is also known as Ocean Breath or Victorious Breath. In Ujjayi pranayama, the sound of ocean waves or a gentle snoring sound is produced during inhalation, and exhalation is through the left nostril. 

Ujjayi is good for stimulating the thyroid gland, and removing phlegm from the throat, and is recommended for insomnia and mental tension. People with low blood pressure should avoid it.

It can be done anytime on an empty stomach while standing, sitting, or moving. 

Bhastrika Pranayama

Bhastrika Pranayama is also called bellows breath. In Bhastrika, inhalation and exhalation are both done forcefully. This pranayama generates heat in the body hence it is usually followed by Sheetali or Sheetkari Pranayama to cool down the body.

Bhastrika pranayama heats the nasal passages and sinuses thus clearing the mucus, builds resistance to cold, energizes the body and mind, improves digestion, increases appetite, and strengthens the nervous system. 

People with high blood pressure, heart disease, tumors, ulcers, vertigo, glaucoma, diarrhea, and pregnant women should not practice Bhastrika. 

Surya Bheda Pranayama

Surya Bheda Pranayama is also known as Right Nostril Breathing or Vitality Stimulating Pranayama. In this pranayama, inhalation is done through the right nostril and exhalation through the left nostril. 

Surya Bheda increases body heat, clears sinuses, balances vata dosha, eliminates intestinal worms, and activates the sympathetic nervous system. It is said to prevent old age. It helps in making introverted people extrovert.

People with high BP, heart disease, anxiety, and epilepsy should not practice Surya Bheda. It should not be practiced at night as it may make it difficult to fall asleep.

Sheetali Pranayama

Sheetal means cool hence Sheetali Pranayama has a cooling effect on the body. In this pranayama, inhalation is done through the mouth with kaki mudra which means rolling the tongue out like a crow's beak and exhalation through both nostrils.

Sheetali pranayama has a cooling effect on the body hence it is good to practice in hot weather and in case of fever. It helps cure enlarged glands, helps control high BP, gains control over hunger and thirst, and soothes and relaxes the mind and body. 

Sheetali should not be practiced in cold weather and dirty or polluted atmospheres as the inhalation is through the mouth. It should not be practiced by people with low BP, cold, cough, sneezing, and constipation. 

Sheetkari Pranayama

Sheetkari is also known as the hissing breath. This pranayama produces a hissing sound during inhalation, done through the mouth with the teeth clenched, and exhalation through the nostrils. 

Practicing this pranayama has a cooling effect on the body, calms the mind, and controls hunger, thirst, sleep, and laziness. People with low blood pressure, cold, cough, sneezing, and constipation should avoid this pranayama. Also, Sheetkari should not be done in cold weather or polluted atmosphere as we inhale the air through the mouth.