PRANAYAMA FOR STRESS AND ANXIETY

by yogalife_user
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After an indeterminate Quarantine period and once things start returning to near normalcy, a wellness retreat is a must! It will be good to eat better, get fit, and clear the mental clutter. We bring you snapshots of Wellness Resorts over the world and their wellness programs. Chiva-Som experts tell us about the benefits of Pranayama to combat stress and anxiety. Just what you will need post Coronavirus!

Pranayama is the art and science of breathing to cleanse, balance and gain control over the universal life force – “Prana”.

Prana means ‘vital energy’ or ‘life force’, ayama means ‘to expand’, accordingly pranayama is expansion of the vital energy.

BASIC GUIDELINES:

1. Quiet and comfortable place.

2. A soft mat to sit if sitting on the floor. If the choice is a chair, avoid leaning and relaxing chairs.

3. Preferably the stomach has to be empty or take only light food like fruits and milk or any light snacks.

4. Time: Any time which suits, preferably at morning or evening hour when calmness prevails.

POSTURE:

Any relaxed and comfortable sitting posture- Back has to be straight, maintaining the natural curvature of the spine.

PREPARATORY PRACTICE: – SECTIONAL BREATHING EXERCISE

Observe the normal breathing process (watching the abdomen & chest movements).

  • ABDOMINAL BREATHING:

Focusing the mind on to the abdomen, do deep inhalation through the nostrils (imagining the air filling in the abdomen) watching the expansion of abdomen, exhale deeply, watching the abdomen – practice 3 to 6 rounds

  • CHEST BREATHING:

Observing the chest do deep inhalation & exhalation through the nostrils (imagine the air filling the chest) – practice 3 to 6 rounds

  • SHOULDER BREATHING:

Watching the shoulders (tip of the lung) do deep breathing (imagine air filling the upper area of lungs) – practice 3 to 6 round.

  • FULL YOGIC BREATHING:

Combining the above three types (abdomen, chest & shoulders) do deep breathing – practice 6 to 9 rounds.

These breathing practices to reduce stress, quiet your mind, and connect to your inner self.

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BALANCING & PURIFYING BREATHING TECHNIQUE: “NADI SUDDHI”

ALTERNATE NOSTRIL BREATHING

Close the right nostril and inhale through the left, then close the left one and exhale through the right. Then inhale through the right nostril and closing the right, exhale through the left nostril. This is one round.

Practice 9-18 rounds or as per the time availability.

Breathing has to be at your own speed, calm and rhythmic. (Do abdominal breathing).

Nadi shuddhi helps to balance the mental energy (balances the right & left halves of brain) & purifies the Prana (vital energy) channels.

Note: use right hand; the thumb to close the right nostril & ring finger to close the left nostril.

You can watch the full video on our Youtube channel, courtesy www.chivasom.com.

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