What is Pranayama?

 As per the definition of Yogapedia:

Pranayama is the conscious awareness of breath: the life force that both energizes and relaxes the body. The term is derived from the Sanskrit, Prana, meaning “life force,” and Ayama, meaning “extension.”

Pranayama is an integral part of yoga. The controlled breathing enables both the rhythm of performing yoga poses and relaxing the mind for meditation. Pranayama is a good method to weight loss.

The Breath

Breathing is the most important tool and accessible link to all meditation. Pranayama manipulate our breathing technique whether meditation place our attention to breathing. A proper breathing technique not only refresh our lungs with fresh oxygen but also juvenile every cell of our body.

6 Pranayama to Reduce Weight

The following six pranayama are recognised as most effective to reduce weight. This six pranayama not only reduce weight but also very good for diabetic, high blood pressure, abdominal complain and all other lungs disease.

All of the Pranayama should be practice in the posture of padmasana (Lotus Pose), siddhasana or otherwise sukhasana with spine, neck and head straight in one line. If anybody has issues with back, spine or legs he can practice in a comfortable sitting position.

  • Bhastrika Pranayama 

  • Kapal Bhati Pranayama 

  • Bahaya Pranayama 

  • Anulom Vilom Pranayama

  • Bhramri Pranayama

  • Udgeeth Pranayama.         

    Bhastrika Pranayama 

Steps for Bhastrika Pranayama:

  1. Sit comfortably on flat ground (could be on a chair) with head and spine straight.
  2. Take a deep breath through both nostrils and fill your diaphragm (lungs) not your belly with air.
  3. Take 5 seconds pause and exhale with hissing sound.
  4. Inhale deeply and exhale completely both with your nostrils.
  5. Do this for 2 min to 5 minutes max and 2 to 5 times every day to get a result.

      KapalBhati Pranayama 

Steps of KapalBhati Pranayama

  1. Sit comfortably on flat ground (lotus posture is better) with head and spine straight.
  2. Now take a deep breath (inhale deeply) through your both nostrils until your lungs are full with air.
  3. Now Exhale through both nostrils forcefully, so your stomach will go deep inside.
  4. This inhale and exhale process will go quick without any pause for no more than 5 minutes but several times during day.
  5. Repeat this process for 2 to 5 minutes.
Kapalbhati to reduce weight

     Bahaya Pranayama 

Steps of Bahaya:

  1. Sit comfortably on flat ground (lotus posture is better) close your eyes keep your spinal cord and head straight.
  2. Breathe in deeply (inhale) and then Exhale completely.
  3. After exhale hold your breath and bring your chin down as much as you can.
  4. Try to pull your stomach inwards as much as you can, such that the stomach and back seem to touch each other from inside.
  5. Hold this position for 5 to 10 seconds. Then get back to original position.
  6. Repeat this process for 5 to 10 minutes.

    Anulom Vilom Pranayama

Steps of AnulamVilom:

  1. Anulom Vilom Pranayama is comparatively easy to do then previous three Pranayama, first of all close your eyes and sit comfortably (padmasana) and rest your hands on your knees.
  2. Close the right nostril with the right thumb.
  3. Inhale slowly through the left nostril, inhale the oxygen as much as you can, this will fill your lungs with air.
  4. Remove your thumb from your right nostril, as you remove your thumb from right nostril exhale with you right nostrils and at the same time use your middle finger to close your left nostril.
  5. Repeat this process for 5 minutes. Be focused and concentrate in your breathing.
Anulom Vilom

Bhamri Pranayama

Steps of Bhramri:

  1. Firstly you should sit in any comfortable posture
  2. After that close both of your ears with your thumbs and put your index fingers on your forehead, middle fingers on either side of your eyes, the ring fingers on your two nostrils to close them partially, and your small fingers on each side of your mouth.
  3. Now inhale deeply through your nostrils and recite AUM sound through your nose with mouth closed making a humming sound like that of the big bee with your nose for as long time as possible in one breath. There is no need to say AUM. You just have to make the Sound.
  4. The next step is, take another deep breath in through the nose (mouth closed) and repeat AUM as above for the second time, and then for the third time.
  5. Now it will energizes and purifies your body with the energy of AUM.
Bhramari Pranayama

     Udgeeth Pranayama 

Steps of Udgeeth:

1. Sit on a flat surface comfortably and padmasana of preferable. Close your eyes, your head and spine should be straight.

2. Breathe deeply through your nose till diaphragm is full with air, and exhale.

3. While exhaling chant the word Ohm.

4. Make sure to keep the sound of “O” long and the “M” short (OOOOOOOO.hhh.m).

5. Repeat this 3 to five 5 minutes.