Pranayam (Yoga) for Healthy Life-2

Hi Friends! This post is in continuation to my previous post on Pranayam. I had informed about three ways of doing Pranayam to be healthy & will continue with the rest of the three. To read about the previous ones already discussed & benefits of Pranayam please click here.

Bahya Pranayam
1. Sit with cross legged on the floor or ground.
2. Inhale fresh air & fill your lungs, hold.
3. Exhale the air forcefully (do not make it uncomfortable)
4. Now touch your chin to the chest & pull your stomach in so that it feels that you are trying to touch your back with your stomach.
5. Next lift your chin & breathe in slowly, hold it. Then exhale.
6. Repeat this 5-6 times.

Brahmari Pranayam
1. Close your eyes & start breathing.
2. Close your ears with the thumb & place the index finger above the eyebrow. Place the rest of the fingers on your eyes & face.
3. Keep your little fingers near your nostrils.
4. Now start breathing & fill your lungs with air.
5. Partially close your nostril with your little finger & breathe out with a humming sound like a bee originating from the throat.
6. Repeat thhis 3-5 times.

Udgeeth Pranayam
1. Breathe into fill your lungs with air.
2. Then slowly breathe out chanting "Om" originating from the throat with an emphasis on O and a short M.
3. Repeat this 5 times.

Enjoy doing Pranayam daily & let me know how you feel. Thanks Friends!

Pranayam (Yoga) for Healthy Life

Hi Friends! Today we are going to talk about Pranayam the ancient technique of breathing exercise. It consists of six breathing exercises out of which we will talk about three of them. At first listing down the benefits of these exercises for you so that you know why you should include it in your daily routine.
1. Improves blood circulation
2. Eases out breathing
3. Healthy heart & other organs with proper movement & blood circulation
4. Increases life expectancy
5. Better mental health

Bhastrika Pranayam:
1. Sit with crossed legs in your lawn or your porch on the ground.
2. Close your eyes & breathe deeply so that your diaphragm goes down & your chest expands.
3. Release your breathe at once.
4. Repeat for 5 mins.
5. Start it slow & with time you can increase your speed.

This technique helps us to ease out our breathing process & improves our concentration and other mental abilities.

Kapalbhati Pranayam:
1. Sit in the same position as mentioned above in open air (lawn or porch).
2. Inhale through your nostrils normally, allowing the lung to expand.
3. Exhale through both nostrils forcefully, assist by pulling in your stomach.
4. Repeat for 10 min

This technique helps us concentrate on forced exhalation & normal inhalation. The contraction of stomach muscles in the process helps you in burning fat around the area & improved digestion.

Anulom Vilom Pranayam:
1. While sitting in the same position, close your eyes & concentrate on your breathing.
2. Close the right nostril with right thumb breathe from your left nose, fill your lungs.
3. Move away the thumb & now close the left nostril with the middle & ring finger of the right hand. Exhale completely from the right nostril slowly.
4. Now inhale with your right nose & fill the lungs.
5. And now move your hand & close the right nostril with the right thumb like earlier & exhale.
6. Repeat the process for 10 min.

This technique of alternate breathing helps improve breathing and also uses both the nostrils & clears any congestion. It also helps people suffering from problems of sinus.

I hope this article gives you an insight on how useful introducing pranayam in your daily routine. It gives a fresh start to your day & shows great results in improving the quality of life. Thank You!

Why can't I fit in my Old Jeans after losing 5 kgs? :(

I know there are lot of people who would have lost weight but it doesn't show at the right places. I mentioned in one of my blogs "10 Tips to Lose Weight" (http://healthyyumfood.blogspot.in/2015/02/10-tips-to-lose-weight.html)  to wear a skinny jeans & set goals to maintain schedule but even after enough the waist line seems to remain unaffected. Now skinny jeans really doesn't look nice then. There are surgical methods like targeted liposuction but its costly as well as risky. I will never dare go for that.

Here goes easy 5 tips which you can follow & :

1. There are several exercises recommended at the gym or people who exercise at home for a flat belly but a lack of time is really the reason where we find it difficult to follow those. But our yoga asans pranayam are very effective & consumes very less time. I am talking about Kapalbhati pranayam, it is an exercise which is very easy & can be done any time of the day (when your stomach is empty) not only helps you lose the inches but also helps in digestion & relieves you from problems related to stomach. If you are unaware of the method, please check a video online before trying it out.

2. When talking about yoga & exercising, I cannot miss on Stretches. Side stretches as seen in the picture below can be great in burning fat on your hip, as most of the hip is not moved, this creates a stress on the area for the fat to burn. This will also help you become more flexible.

3. In the morning have a good breakfast which I have said a lot of times before as this is the prime meal of the day & decides the activity of the body during the day. Especially a breakfast with eggs instead of sugary carbs has shown great effect on the waistline. Add a cup of coffee or tea (caffeinated) to increase the burning of fat.

4. At night if you read a book for an hour it has shown to help lose inches. It relaxes your body & help fight the stress around the day which is blamed for some belly & hip fat. So, keeping a light schedule at night helps you relax & fight stress,

5. Sleep well for 7-8 hours everyday, it has been seen that people who sleep less than 5-6 hours a day have shown to put on weight easily. Or you can say that the people trying to lose weight will lose less. The efforts taken up by you will be rewarded with an extra hour of sleep. :)

Thank you all for your support & reading my blog. Awaiting your comments & suggestions.