Using breath to energize your body. Homeopath and yoga practitioner Dr Rupal Merchant demonstrates breathing exercises to help relieve stress, attain calmness and energize your body on your path to becoming a Yoga-tarian.
Read the full Gulf News article here:
http://gulfnews.com/leisure/health/being-a-yoga-tarian/be-a-yoga-tarian-air-becomes-breath-1.1715563
See more at: http://gulfnews.com/gntv
Read the full Gulf News article here:
http://gulfnews.com/leisure/health/being-a-yoga-tarian/be-a-yoga-tarian-air-becomes-breath-1.1715563
See more at: http://gulfnews.com/gntv
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NewsTranscript
00:00Anulom Vilom
00:03This practice can be done in a seated position.
00:07Using the thumb of your dominant hand, block your right nostril and inhale through your
00:12left nostril.
00:14Be sure to inhale into your belly, not your chest.
00:18Once you are full of breath, close your left nostril with the ring finger of the same hand,
00:24keeping your right nostril closed and hold the breath for a moment.
00:28Then release your thumb and exhale through your right nostril.
00:32Be sure to exhale all the breath out of the right side and pause before inhaling again
00:38through the same side.
00:40Close both nostrils once you have inhaled on the right side and exhaled through the
00:45left side.
00:47A complete cycle of breath includes an inhalation and exhalation through both nostrils.
00:53If you are starting out, you can do a 4 count inhalation, holding your breath for 4-8 counts
01:00and then exhale for 4 counts.
01:03Perform up to 10 cycles and notice how your body responds.
01:07You may feel more relaxed and calm in both your mind and body.
01:11It is a calm, soothing breathing technique that can be done at any time of the day.
01:16Try practicing this technique when you are anxious, nervous or having trouble falling
01:21asleep.
01:23Inhaling through the right nostril tends to activate the left brain hemisphere and
01:27breathing through the left nostril tends to activate the right brain hemisphere.
01:31Also, the flow of breath in both nostrils becomes more balanced.
01:38Kapalabhati Pranayama
01:42Kapalabhati means skull shining breath.
01:45It is a pranayama exercise as well as an internal kriya or cleansing technique.
01:51Meditators of Kapalabhati believe that this breath will help clear mucus in the air passages,
01:57relieve congestion, reduce bloating and improve lung capacity.
02:02Start by sitting in a comfortable position with a tall, straight spine and exhale completely.
02:08Inhale briefly through both nostrils, then sharply exhale while pulling your navel in
02:14towards your spine.
02:16The exhalation is short and quick but very active, while the inhalation is short and
02:22passive.
02:23Again, pull your navel in as you exhale and soften it on the inhalation.
02:28Do one round of 30 and rest for a minute, with some deep breaths in between.
02:35Repeat.
02:36If this seems strenuous, start with 15 and gradually work your way up.
02:41Kapalabhati is great to do in the morning if you are feeling sluggish.
02:45You may also try it when you are feeling bloated, but don't do it on a full stomach.
02:53Ujjayi Pranayama
02:54Ujjayi means victorious breath.
02:56It is also referred to as ocean breath due to the sound it creates.
03:01Ujjayi encourages full expansion of the lungs and by focusing your attention on your breath,
03:07it can assist in calming the mind.
03:10Find a place where you can sit comfortably with a straight spine.
03:14Take a steady breath in through both nostrils.
03:18Inhale until you reach your lung capacity, maintain a tall spine, hold your breath for
03:23a second, then constrict some of the breath at the back of your throat, as if you were
03:29about to whisper a secret, and exhale slowly through both nostrils.
03:36This exhalation will sound like an ocean wave, a gentle rush of air.
03:42You should feel the air on the roof of your mouth as you exhale.
03:46Repeat up to 20 times.
03:48This breath can be practiced for up to 10 minutes at any time of day.
03:53Ujjayi is classified as a calming pranayama.
03:57It soothes the nervous system and calms the mind.
04:00It has a profound relaxing effect at a psychic level.
04:04It helps to relieve insomnia.
04:06It is useful for people suffering from high blood pressure as it slows down the heart
04:11rate.
04:12This breath encourages clearing heat with coolness.
04:19It is especially helpful during summer and in hot climes like that of the UAE.
04:25Make an oval shape with your mouth, separating lips and exposing your teeth, keeping your
04:31tongue flat.
04:33Exhale through your mouth, taking in all the air that you can.
04:37It might make a hissing sound.
04:40After inhaling, bring the tip of your tongue to the roof of your mouth and close your lips.
04:45Feel the coolness of the inhalation in your mouth.
04:49Then exhale through your nose.
04:51Repeat 5-10 times or as needed.
04:55If you're feeling overheated, irritable, or find yourself waiting impatiently in hot
05:00weather, this breathing technique is a great tool to try to cool off and relax.