Benefits Of Pranayam ( Breathing Exercise)

Pranayam is method of breath control. Breath is the cord between soul & body. Breathing directly affects your physical & mental states hence breathing exercise gives physical as well as mental health

Benefits of Pranayam

  1. Improve health & heal diseases.
  2. Remove toxins from body & boost the immune system.
  3. Increase energy, vitality & awareness
  4. Breathing exercise makes lung strong, improve circulation, increases oxygen supply to all vital organs.
  5. It provides complete relaxation to nervous system & give Inner peace, Better sleep.
  6.  It provides Better memory, Increase concentration & Improve spiritual powers.
  7. Accelerate intellectual development.
  8. Pranayam practice helps to remove negative thinking like anger, depression, arrogance, jealousy etc
  9. You balanced in any type of situation / condition & Helps to balance your work & life




Swastik is considered as auspicious symbol & this asana tries to attain the shape of Swastika.

Steps to follow:

Sitting postion


1.Spread both the legs & keep 1 to 1.5 feet distance between them.

2.Bend the left knee & place its soul touching inner side of right  thigh.

3. Bend the right knee & place its foot in between the thigh 7 calf of the leg.

4.Keep the wrist of both the hands on respective knees & take Dyana Mudra.


1.Keep Normal breathing.

2.Keep body, back, Head straight.

3.Eyes should be closed.

4. Keep muscles relax.

Releasing the position:

1.Brings the hand besides the waist.

2.Straighten the right leg.

3.Straighten the left leg.

4.Get both the legs together & back to sitting position.

Duration of asana:

You can maintain this asana for 10 mins after 10 -15 days regular practice. After more practice you can extend this duration for 2-3 hrs.


1. Breathing slows down.

2. Dyana mudra helps in stabilizing the pulse beats.

3. Improves concentration.

4. Muscle strain reduces, which in turn reduces strain on heart.

5. function of backbone improves.

Contra – Indication:

As it is very simple asana, anyone can practice it.





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Yoga for Obesity

With arrival of television, remote control, fridge, dish washer, washing machine, computers …..etc, obesity entered.

Today’s lifestyle is much more sedentary compared to our parent’s lifestyle.

Some decades ago we are walking out for shopping, banking…but now days we need not walk for same…one click do shopping, banking etc…

Not only sedentary lifestyle but pathological, emotional factors also causative factor for obesity

& Yoga is considers all aspect of obesity.

Regular practice of yoga keeps your weight maintained & makes human being agile & efficient.

Yoga is advisable for any age group.

Yoga for obesity:


Suryanasakar …the chain of asanas with controlled breathing process… the best choice to keep your BMI (Body mass index) normal.


Saral hast bhujangasan






Ardha mastyendrasan




Suryabhedan Pranayam


Mula bandha

Uddiyan bandha

Cleansing techniques:

Agnisar Dhouti


Yoga & Heart

Various Yoga poses & its  effects on Heart:

Standing pose:

In these poses lateral wall of heart completely stretched & toned up that blood can flows easily to those same places. In addition, everybody seated, standing & walking posture effect respiration, circulation & health of heart. Chronic slouching decreases the circulation to all the vital organs, especially the heart. Learning how to stand up straight & engage all the muscles in the body build a stronger heart muscle.

Poses:  Parvatasan (Mountain Pose),Tadasan ( Palm tree pose), Trikonasan ( triangle pose), Balancing half moon, Extended side angle.

Inverted poses:

The most important task of the cardiovascular system is to supply blood to the brain. Inverted pose helps to strengthen heart. Increases blood flow to the brain. It may prevent death of brain cells. Benefit the heart by increasing the volume of blood coursing through it. Reduce the blood pressure & heart rate. Inverting poses gives the heart break. The heart works incessantly to ensure that freshly oxygenated blood makes its way up to the brain & sensory organs. When inverting, pressure is reversed. It is believed that there are internal mechanisms that sense the increase in blood & slow the flow, thus reducing both blood pressure & heart rate.

Poses: Legs against the wall, Shoulder stand, Bridge pose, Plow pose.

Horizontal poses & Forward bends:

These poses rejuvenate the heart & lungs. When lungs are well rested they breathe easier & deeply & nutrients of the body are processed with maximum efficiency.

Poses: Childs poses, Downward facing dog, Standing forward bend, Seated forward bend, Pigeon pose.

Back Bending Poses:

When back bending poses are done without strain, they can improve blood supply to the myocardium & tone up cardiac muscle. Passive, supported backbends gently stretch the heart muscle & cardiac vessels that supply the heart. This can be increase blood flow to the heart & helps to prevent the arterial blockages. Backbends also help maintain the elasticity of blood vessels, and force the heart to contract, lengthening cardiac muscle and enhancing blood flow.

Poses:  Reclining bound angle, Reclining heroes pose, Fish pose ( Matsyasan), Camel pose ( Ushtrasan), Locust pose ( Padmasan), Full or half bow pose ( Dhanurasan), Cobra  ( Bhujangasan)& Bridge pose.

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Benefits of Yoga


Many of us have probably heard that yoga is certainly a good exercise. Maybe some of us have even tried yoga.

But what are the specific health benefits you can expect to enjoy from doing yoga regularly?

The practice of yoga is much more than a system of physical exercise for health. It is an ancient path to spiritual growth.

  1. Creates a toned & flexible body.
  2. Improve posture.
  3. Improves Respiration / breathing.
  4. Improve Energy & vitality.
  5. Help to relives pain.
  6. Helps to maintain metabolism/ maintain weight.
  7. Slow aging process- Helps to look & feel younger than your age
  8. Increased relaxation.
  9. Better sleep
  10. More enjoyable sexuality.
  11. Balanced workout of all muscles


  1. Regulates hormones & endocrine system
  2. Maintain  blood pressure
  3. Improved cardiovascular efficiency
  4. It helps to lowers bad cholesterol levels 7 increased good cholesterol
  5. Stimulated circulation
  6. It gives a better gastrointestinal health
  7. Stronger immune system
  8. Helps to maintain metabolism
  9. Organ stimulation & function
  10. Higher pain tolerance
  11. Improved respiration
  12. Slower pulse rate


  1. Encourages positive thoughts & self acceptance.
  2. Increased body awareness & overall calm feeling
  3. Improved concentration, focus & memory
  4. Helps to relax & handle stressful situations more easily.
  5. Decreased depression & negativity
  6. Mind, body & soul connection
  7. Improved mood & outlook on life
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