Tuesday, July 28, 2020

Breathing For Covid 19 Coronavirus

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Breathing For Covid 19

In this article, we will talk about about 3 lessons on breathing that we can derive for healthy individuals from a patient that have a coronavirus infection and the research that has been done on these cases.
Study 1
It is worth reminding people that the way that coronavirus kills is by causing Acute Respiratory Distress Syndrome (ARDS) which is not specific only to coronavirus and it's basically an inflammatory state of the lungs.

It's an inflammation that takes place in the entire lungs and more specifically in the alveoli where there is fluid accumulating, there is also proteins that pass inside the alveoli and basically, this inflammatory condition compromises the oxygenation of the blood.

Patients that have ARDS are taken to intensive care unit where they are supported with ventilators that pump oxygen inside their lungs.

Let's look at the first study I want to bring your attention to, it was done in 2000 and it was done in individuals that were suffering from ARDS and the problem that they were facing is that the ventilators were pumping oxygen very forcefully and extracting the carbon dioxide with a big enough force that was causing shear stress.

Shear stress is the collapse of the cells, in this case, the alveoli causing higher levels of inflammation than what the patients had already the solution to the problem was found when they reduce the Tidal Volume (TV).
So, they reduced the amount of air that the patients were receiving and extracting air from their lungs.

This caused an almost 9% improvement in mortality rates. This reduction of Tidal Volume was not only seen in this study but in many other studies, they have tested this technique.

Why is that important for healthy individuals? Those familiar with the Buteyko method are already aware of the importance of light breathing keeping the Tidal Volume low. There is this epidemic of people thinking that heavy breathing such as ... is good breathing.
They call it deep breathing but the reality is that this is forceful; so, it is light breathing that we want to be practicing in order to improve our breathing and our respiratory capacity.

There are many breathing exercises that facilitate that. I would almost argue that the majority of yogic breathing facilitates light breathing but it's not just yogic breathing techniques that achieve that.

Study 2
Moving on to the 2nd study which was conducted in 2013 and it was again in subjects that had ARDS. So, in this study they had two groups, one group was let in a supine position while the second group was put for 73% of their time in a pronated position and what they found is that those that were put in a pronated position we're having 16% levels of mortality in the compulsion to 32.8% in the group that was all the time in a supine position.
The ones that spent time in pronated position were also having better chances of staying alive after the treatment. So how is that relevant for healthy individuals?
The reason why the ones that were in pronated position had a much better lung function was because of the negative pressure that was reduced in their cases. So basically, their lungs were restricted, they could not expand as much as those that were in the supine position and this

facilitated better breathing. Now those of you that practice yoga is very familiar with holding positions that restrict breathing. A lot of forwarding bends a lot of twists a lot of sides flexion will put part or the entire lungs under pressure.
Practitioners that have been practicing for a while learning how to breathe comfortably in these positions. This is really what was shown in the studies, that was the benefit of people in a pronated position:
the fact that they were forced to breathe with the lungs under pressure. This can be done by lying on your belly, this can be done through yoga, or in a more elegant way if you want you can apply a belt around your ribcage; such as the Buteyko belt. Finally, the Nitric Oxide (NO) one of the three gases of the bloodstream which is produced primarily in the paranasal sinuses, so we are having good levels of it only when we are breathing from the nose and avoid mouth breathing, has been shown to have protective effects from a viral infection.
So this is a reminder for healthy individuals to breathe from the nose also it is important to know that the Breath Holds (BH) can increase the production of Nitric Oxide (NO) significantly so again this is something to consider although we have to be quite careful when we are speaking about patients because in some of the cases of people infected with coronavirus they can go into a hypoxic state so in their cases we have to be extra careful and not promote breathing techniques such as Breath Holds that potentially will drop their saturation of oxygen further.
Study 3:
Now a couple of days ago I received a comment which was asking whether specific breathing techniques that will alter the blood pH can be protective for the infection. I had a look in the literature and I didn't see any evidence specific for the coronavirus, however, I found that it is quite common in many viral infections to be accompanied by a drop in pH in the area that surrounds the cells, that are infected.

However, this in my opinion is not enough evidence to practice breathing techniques that are making the blood more alkaline.
So as a quick reminder the three lessons that healthy individuals can derive from the research done in corona the virus is that low Tidal Volume is something worth practicing, Nitric Oxide production can be protective potentially for infections and finally the biomechanics of breathing do matter and learn how to breathe in different postures can facilitate good breathing long term. In my YouTube channel, there are plenty of other videos which I invite you to explore breathing theory as well as another category of videos where I'm reviewing breathing techniques.

I hope you liked reading this post if you are still awake :D a small share will be greatly appreciated.

Monday, July 27, 2020

Top 8 Ujjayi Pranayama Benefits!

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Ujjayi Pranayama And Its Benefits

Come, Let's us do the Ujjayi Pranayama. There are two types of Ujjayi. Let us do the first one In Ujjayi we do Moolband, Uddiyan band & jalandharband

Moolband, Uddiyan band & Jalandhar band

Be careful with one thing

The air should not go below your throat

That is Ujjayi Pranayama what will happen with this

That means our chest get clear, means what all dirt we have that gone. This was actually done by You must have seen at the time of mediation, Hermits, sage, Fakir & Aghori those who use to consumption of alcohol or smoking So, for those people this Ujjayi pranayama was very effective.

They use to do this in the forests, so with this their lungs were clear.

And what more benefits are there, indeed our throat gets melodious and Secondly the Peeha and Mandadidni such types of disease, Rakta dosh which is called bone marrow get clarity with this so these are benefits of Ujjayi. But do not do this more than 5 times but if the air got stuck in your chest or you are mistaken anywhere then immediately death can happen and there is no doubt about it.

So, this I am telling you but you should not do without the supervision of master Is has benefits and that benefits can take you to rise level

Once again see, Moolband means pull your Anus to upwards

Uddiyan band means to stretch the stomach to inside

And this is Jalandhar Band in this we have to stretch.

and the recheck which we have to do, that I have just now told you. This also has to exhale steadily and calmly with moolband, uddiyan band. Once again have a look Moolband, Uddiyan band & jalandharband

with so much of patience, so that was Ujjayi

So, come now will come to its second part

In this no process of Purak, Rechak & Kumbhak rest of the process is same. Moolband, Uddiyan band & jalandharband so that way Ujjayi, So I have told you that what are the benefits with Ujjayi but you have to be careful, maybe it is Ujjayi's first of second part.

Because whatever we got the lock, Moolband means locking the Anus That was Manipur,

what happens with this Band? (Lock) let me tell you some outer changes like hairs turning gray, wrinkles on the face.

So with this band, these all get vanished.

If we do all three band and along with Ujjayyi then you will always remain young and we will get sway and spring in our body.so that was Ujjayi Pranayama.

You can use to relax your mind and reduce the mental chatter so find a position where you are comfortable and your spine is straight so that the energy can move up and down the spine freely you can sit on the floor cross-legged or sit in a chair with your feet flat on the floor

and your palms facing upward you can also use a pillow as support behind your back

if it's difficult to sit then lay down flat on your back with the towel or pillow under your knees but just be careful not to fall asleep during this breathing exercise in all these positions let your palms face upward this breathing technique is called ocean breath because the sound resembles the distant rolling of the ocean follow along the instructions inhale deeply through your nose and when you exhale open your mouth and pretend that you are fogging a mirror with your breath hear the sound inhale deeply and then fold the mirror as you exhale now inhale but close your mouth while you continue to fog the mirror as you exhale

notice how you can make the same sound with your mouth closed

the inhales and exhales our long deep and slow keep the breath smooth by connecting the inhales and the exhales and now let's practice this breathing technique for six minutes close your eyes inhale through your nose and then for the mirror as you exhale inhale through your nose for the mirror as you exhale follow along your breath inhale through your nose and then for the mirror as

inhale through your nose and then for the mirror as you exhale

inhale through your nose

and then of all the mirror as you exhale inhale through your nose and then for the mirror as you exhale

inhale through your nose

and then for the mirror as you exhale inhale through your nose and then for the mirror as you exhale

inhale through your nose

and then fought the mirror as you exhale inhale through your nose and then fought the mirror as you exhale

inhale through your nose

and then for the mirror as you exhale inhale through your nose and then for the middle as you exhale

inhale through your nose

and then for the mirror as you exhale inhale through your nose and then for the mirror as you exhale

gently as we come to the end of this meditation practice

open your eyes whenever you feel ready.

Ujjayi Pranayama Benefits

1. Improves focus on physical activity. It connects breathing movements and helps focus the mind and keeps your awareness current; Joining. Ujjayi allows us to continue for a longer period of time.

2. It incorporates endurance and builds strength that enhances the flow of practice by borrowing meditation quality that maintains the rhythm of the class.

3. Stimulates Nadis (energy channels in the body) brings mental clarity and focus. Reduce distractions and allow the person to be aware of and independent of the practice.

4. The air control regulates body temperature. A collision of air passing through the lungs and throat removes internal body heat. It is similar to internal organs; as the foundation warms up inside, the body is ready for the asana practice. This heat makes stretching safer while the internal organs can be cleansed of any accumulated toxins.

5. Ujjayi's direct breathing can relieve tension in tight body areas and promote free prana movement

6. Ujjayi measures the Cardio-respiratory System which helps to carry oxygen to your muscles and tendons and remove waste. It promotes a reduction in pain from headaches, relief from sinus pressure, decreased phlegm, and strengthening of the nervous system and digestion. Ujjayi Increases the amount of oxygen in the blood and regulates blood pressure.

7. Ujjayi tells us when we need to give a state of rest because the air must stay as smooth in the lungs as when we rest. It allows us to be honest in our habits, to take a step back to stop our ego. If you listen, your spirit can be your true teacher, guiding you in many ways. Ancient yogis saw a close connection between breathing and the mind.

8. Ujjayi allows us to practice full breathing during exercise challenges. Therefore, we can live a balanced life in the face of the pressures of everyday life.

So That's It! I hope you liked reading this post if you are still awake :D Please share with your loved ones and bring the change into their lives.


Top 14 Benefits Of Kapalbhati Pranayam

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kapalbhati pranayam benefits

Today I will explain, what are the benefits of Kapalbhati Pranayam and How to perform it.

So, come and learn with me!

Friends, you have to sit in crossed legs position.

You need to keep you back straight.

Your shoulders should be straight.

For doing Kapalbhati Pranayam, you need to exhale from the nose with some pressure.

You should do this on some Yoga Mat.

Because it is not advisable to do it directly on the floor.

You don't need to take your tummy forcefully in, instead, when you will exhale with some pressure, your tummy will automatically go in.

At the beginning of this pranayama, you must not do it fast. You should do it very slowly.
This is a cleansing kriya which helps in removing respiratory disorders it also energizes the mind removes sleepiness and helps intoning digestive organs it should ideally be done before you start your asana practice or your pranayama practice so let's begin Kapalbhati.
come into an easy cross-legged sitting position with your back straight. bring your hands to your knees in this kriya the focus is on active exhalation and passive inhalation so every time you exhale your tummy goes in inhalation is a spontaneous recoil involving no effort so close your eyes

if you are doing it for the first time take it to slow maybe one exhalation per second let's begin you can keep your hand on your tummy to feel how it goes in every time you exhale if you are getting tired it is ok to stop take a few breaths and start again slowly bring your bread to normal

you can start with 50 strokes at one time and slowly move to 100 strokes I hope you enjoyed the practice I'll see you soon

Benefits of doing Kapalbhati Pranayama:

1. It detoxifies the body very well.
 Thus, it removes toxins from the body.
 It means that till date, the level of pollution you have inhaled which was accumulated in your body will be out now.

By nature, our lungs are not capable of filtering out the man-made pollution but still, they are trying to.
 and that pollution comes in front of us in a form of some illness.

Like heart problems, arteries blockage, kidney problems, lung cancer, so this is the pollution that comes in front of us like this.

So by doing kapalbhati pranayama your body will be detoxified and so will your organs and you will not come across any major issues like these.

because you have already cleaned the lungs by doing this.

2. and by practicing this pranayama you will not suffer from any organ related diseases such as heart problems etc.

even if your arteries are clogged by now, it will be re-opened very soon.

in fact, it has been seen in many different cases that those who does this pranayama, their clogged arteries got opened?

3. another benefit of doing Kapalbhati pranayama is that it rejuvenates body cells.

Cell rejuvenation means that your cells are getting young now by performing this daily.

4. and these cells will slow down the aging process.

so, it not only cures issues in the body but also will bring glow on your face and body.

Then it balances the hormones of the body.

5. And you will get lots of relief in PCOS, Thyroid and diabetes kind of issues.

6. It will also help you in dissolving stones as well.

7. It will lower your cholesterol level and help you in the BP problem as well.

8. Then it also helps in weight loss.

It targets belly fat and helps in burning belly fat.

it balances weight, those who are fat will start getting slim and those who are extremely thin will get some bodyweight.

9. It will increase body immunity.

10. Reduces stress level in the body and helps depression patients as well and helps those suffering from insomnia.

11. It helps in allergy, asthma, and problems related to the lungs.

13. In fact, it also helps in curing cancer cause in cancer, cell die but by doing Kapalbhati Pranayam, cells become young and new.

14. So, it is highly beneficial for cancer patients too.

Now let's talk about the precautions before doing Kapalbhati pranayama.

So if you have a heart problem, or has gone through heart surgery, in case of hernia, Epilepsy or slip disk problem,  severe back pain,  or had been operated and have stents now or had any stomach surgery, or suffering from high bp, or those ladies who are pregnant or just delivered.

These people should not do this pranayama.

Hypertension people should do this after the permission of the doctor.

if you have High Bp then you should do it very slowly.

and you should do this under the guidance of some Yoga Practioner.

if you have undergone some surgery then you should wait until you recover.

So, these were the general things which you should keep in mind before doing this.

Always do it in the fresh air and in the morning empty stomach.

if you want to do it after food then you should wait for minimum of 5 hours before doing this.

you should not eat anything for next 30minutes after doing this.

How Much Yoga You Should Do?

Now we will talk about

is it necessary to do Yoga daily?

do we have to do Yoga daily?

or if you skip it someday that too is fine

see some people say do Yoga for 5 days a week it's fine

it's enough

you must take rest for a day or two in between only those a person should take rest

those who treat Yoga as the burden

let me give you an example

what will happen if you skip doing Yoga many people ask

it will be like not brushing your teeth for a day it will be like not taking a bath for a day

you don't feel fresh if you don't brush your teeth although there will be many who don't do it that's different

but in reality

unless we brush our teeth, we don't feel fresh same is the case for Yoga

Yoga doesn't mean you will need rest

someday we will do rapid and heavy Yoga if we are not feeling well, we do only pranayama

if we feel good that day, we meditate too

all these are after all Yoga

How can you say that do it only for 5 days and skip the rest?

I am not criticizing anyone

but those who have learned Yoga from his Guru

they won't say like this

those who have done some course in school or tuition or Yoga studio

such people will say such things

that 5 days a week Yoga is sufficient yes, it is sufficient

but we just don't do Yoga for our body

we do it for our soul, our body, our life force for purifying all these we do it

So my answer to the question about should we do Yoga every day or not is this

How much will it affect us? it will affect only that much how it will affect if we don't brush for a day

I hope you understood my indication

We tell our children to brush twice a day daily

So, I will tell you it's my right to tell you to do Yoga daily

Maybe you can change the flow or style

Someday you do more Asanas (postures)

Someday you do Pranayama

Someday you add Yoga Nidra to it

Someday you add meditation to it

Someday you may do more Surya Namaskar

You can shuffle it

Do something regularly

Some people like doing Surya Namaskar daily

So, keep a few things which you will do regularly and shuffle other things as per your wish

and your mind will also be happy and one more very nice thing is

in our tradition is continuity the flow of river Ganga is continuous everyday Sun continuously rises and sets

and many other things are continuous

seasonal changes are continuous

Everyday continuously we hear the chirping of birds

We transform our lives using Yoga.

Yoga is not limited to bodily fitness.

That's why to understand this

how important is doing Yoga?

That's all for today,

If you have any questions then kindly comment in the comment the section down below.

I will try to help you guys.


Top 10 Bhastrika Pranayama Benefits

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Bhastrika Paranayama and Benefits

Bhastrika Pranayama:

Bhastrika Pranayam is also called Bellows Breath, a sound like a blacksmith bellows is produced In this breath yoga. Baba Ramdev the Yoga Guru, says that Bhastrika pranayama is done first on breath yoga series.
Today I will explain and share another breathing practice another pranayama which is called Bhastrika pranayama.
The benefits of Bhastrika is amazing because it works directly on your energy channels, the Nadis.
Every breath, every exhalation you take every time, energetically speaking, there is an opening, a clearing, an opening and clearing, and; as you know all the Chakras, all the energy centers, they are in front.
They're in front of the being.
So as you do this practice, you can also visualize all these energy channels connected with all your energy centers, vortexes opening and expanding, and clearing any old energies from all the chakras in front.
From the base up to your sacral, up to the solar plexus, heart, throat, third eye, and crown upwards.
So there is this opening, opening and clearing and opening.
So as you do this practice, you can connect with that.
Clearing and opening your energy channels.
I will demonstrate to you how bhastrika works:
we would place your hands towards your upper shoulders here.
There is a silent inhalation and focusing on exhalation.
You're using your arms and dropping them to the backside of your lungs, allowing that extra kick of that oxygen out of the body.
As you do this practice, imagining and visualizing and even feeling, if you are quite energetic, there is this opening taking place right in front of you all the older energies you are holding.
So this practice also allows us to prepare with more opening for higher energy to come through.
Because higher energy can come true when we create the space for it.
So that's the beauty of this practice and I highly recommend if this practice is new, to start off with 30
- you can pause -
another 30 and pause another 30.
Every time after every set, always take a few moments - to feel the effects of every practice
because this is how you will learn the effects directly; how the energy is working inside of you.
Now this practice Bhastrika, it can deepen with other practices, too so the next part of this practice would be to hold the breath and to connect and energize yourself with prana with life force energy.
So we clear the pathways the energy channels and centers and then we connect with the life force energy.
So here, a beautiful way how to do this is by visualizing the Sun.
Connecting, withdrawing with the Sun. As you would draw the Sun, you could also
visualize a golden yellow light.
This is the highest superfood your whole body and being can ever eat.
So this life force energy permeates and comes trough into every cell of your being.
That means into every organ re-energizing rejuvenating clearing the old energies.
So this works right down to the core.
A few words to share with you about stagnant energy
- because most of the time we are not so much aware of how
important it is to work directly with our energy system - because when we don't work with energy the Energy's become stale and stagnant and that causes 90 percent of all disease that one human being experiences within his physical body.
So when you reverse that, you come to see the root cause of all, nearly all forms of the disease.
The reason for that is because of an energy stagnation.
So this practice is like a natural medicine that you can take on every day. You can build up the practice.
You can start with 30 and then add more to it as you get more familiar and more comfortable with the practice.
So I will now come to the second part where we energize with lifeforce energy.
I will repeat from the first part of bhastrika into the second part, where we withdraw
the lifeforce energy.
So as I just demonstrated that the second part you are energizing just like a battery. You become a battery.
To receive and charge up your whole being with that life force rejuvenated energy of the Sun.
You place your thumbs face each other and sometimes the hands will move accordingly
depending on the charge on the alignment of that.
So keep your hands soft and if they want to move slightly allow them to do that as you're in this position you are connecting with the Sun. You're withdrawing in the Sun, using this yellow golden light.
Bringing that light closer and closer within you, into every cell of your being.
Now I will share with you another part of this practice:
so after
energizing with lifeforce energy there's a third part which I implemented with this practice, which is about sublimation of energies.
So the third part that I will show you very shortly is with the second part then you inhale and you contract the perineum muscles, the solar plexus and there's also a third one here in the throat. So these in sanskrit are Mula bandha Udeana banda Jalandhara banda - the three locks of the spine.
So we engage these three locks of the spine and we sublime energies from the lower density of energy from the lower three chakras up at first to the heart and then further up if there is the capacity within you to do that. 
But at first to move those energies up to the heart and work with opening the heart center.
All the energies from the lower centers must be transcended up to the heart chakra.
So I will show you now the full sequence of this practice with the last part of the sublimation of energy.
And as you exhale you can exhale to the backside of the heart and up the backside through the neck towards your crown center.
So this is how you can complete this practice by exhaling into the heart and up the crown center and
then you can take a few moments to observe the effects of this practice. 
That is a completely amazing practice of first opening and clearing then energizing withdrawing lifeforce energy then subliming energies towards the heart and with the last part after releasing that sublimation rising up towards your crown.
Very well...

Top 10 Bhastrika Paranayama Benefits

Let's see the amazing benefits from this, 

1. Bhastrika oxygenates your blood, your brain. your cells and tissues

As you practice bhastrika there's an exchange, fast exchange of oxygen and carbon dioxide and this would help oxygenate your blood your brain your cells and tissues, and The quality energy level of the body will go up, you feel fresh You feel energized and enthusiastic all the time.

2. Improves Focus and Concentration

You improve your focus your concentration And your alertness as you practice bhastrika 

3. Detoxification Of The Body

Whole-body gets detoxified with the heat of bhastrika. toxins burn and Also the lungs become super strong.

4. It's very important to make the lungs strong 

the muscles of the lungs will stretch and become strong and your lung capacity will Increase and your digestive system will become stronger.

5. The digestive fire will increase, 

appetite will increase and you will be able to assimilate your nutrition much better in the body in the cells and tissues.

6. The heart becomes stronger with the practice of bhastrika. 

7. Glowing Skin:

your face will glow, your aura will improve and increase and also, it's good for the people who are paralysis issues, Thyroid issues, sinus and asthama issues, who have migraine issues.
 8. Bhastrika also will remove unwanted thoughts from your mind 
and it will bring up your Energy level, bring you out from depression and negative thoughts and give you positivity and give you enthusiasm and make your mind stable and still peaceful. 

9. Weight Loss

Those who are looking forward to losing weight, bhastrika will help you and since it increases the metabolism then your fat burns faster and Excess fat will burn and you will start losing weight with the practice of bhastrika. so it has many physical, mental and spiritual

10. Awakening of Kundalini Energy 

and also the energy of Kundalini which is residing in the perineum in the base of the spine in the perineum area will start awakening and rising up as you practice more and more bhastrika breathing, 
Benefits and your body mind and soul will completely rejuvenate with the practice of Bhastrika.
I hope you enjoy this practice and find for yourself the amazing benefits of this natural medicine you can ever give to yourself.

 I hope you liked reading this post if you are still awake :D Please share with your loved ones and bring the change into their lives.

Sunday, July 26, 2020

Pranayama - A Transformational breathwork Training!

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Pranayama - A Transformational Breathing

There is a saying in yoga that without the breath, there is no yoga. Certainly, that reminds us that it's through breath training that we enter into a deeper aspect of our own lives and being. There are many benefits in doing that working with the breath is a healing process working with the breath makes us more sensitive to our internal, maybe states of being and working with the breath remind us that there is something living miraculously in our own beings that can be touched and voluntarily managed through breath awareness.

We are in the process of learning something about how yoga student Orient's themselves to breathing in basic yoga breathwork.

It's important to divide breath work into two parts:

  •  one part we might call breath training
  •  the second part we might call pranayama

these two aspects of breathwork complement one another but breath training serves as the foundation. Pranayama is the elaboration so an important step for every yoga student is to get started by working with the mechanics of their own breath how does a person breathe well, of course, this can be a kind of nervous making process if I think that I'm going to go in and examine my breath and perhaps even make adjustments to it.

 I might become more and more nervous about the whole idea and just leave it up to nature and not interfere but nature made the breath is a kind of doorway and that doorway is something that we can enter we can enter into our own selves through that breath awareness how the first step is simply to become aware of breathing the breath flows in and out.

Breath Training

it's not necessary to be aware of your breathing in a critical way but it is helpful to be aware of the breath in a way that allows you to access it as a means for working with yourself and that means becoming aware of breathing the two great streams of breath complement one another the exhalation cleanses the inhalation nourishes and so these two breaths one after the other again and again are constantly doing their work cleansing and then nourishing carrying away wastes and replenishing with fresh the energy I've sometimes thought about this wondering if these two small breaths can really ever get the job done


One exhalation and one inhalation takes just a number of seconds and yet we imagine that by breathing and becoming aware of the breath we do something remarkably helpful to ourselves there are a number of ways of thinking about it but one simple way is thinking about the amount of time, it takes to breathe.

If you examine your breath you'll find that you are breathing about 10 to 15 breaths in a minute those 10 or 15 breaths in a minute add up by the end of the day you breathed 21,000 times 21,000 breaths each cleansing and nourishing each emptying and filling the first stage in working with the breath and is simply to feel these two great processes within you and as you feel these two great breaths


They perform their function without you being required to do anything beyond that bringing awareness to breathing, however, does change it a bit it changes it because whenever we're aware of something we naturally begin to ask questions about it what is good breathing am I breathing well if I am breathing well or not so well what can I do


Change it and if I improve the quality of my breathing what benefits does it have one of the first stages to discover breathing is to recognize that improving the quality of breathing improves the quality of life and so after we have begun to sense the breath and become aware of it the next step is to learn just a little bit more about how to breathe

There is a muscle that muscle called the diaphragm lies beneath the lungs it's responsible for everyday breathing and when the diaphragm the muscle beneath the lung contracts it draws the thoracic cavity in the base of the lungs down when the muscle relaxes in turn it's drawn back up by the elasticity of the lungs and so the diaphragm contracts the lungs fill the diaphragm relaxes the lungs empty I can begin to feel that movement and


Particularly in breath training I'd like to do that in a reclining position lying on the floor either on your back or on your stomach so that you can feel these deep movements of the diaphragm within your own body after a certain period of training you'll become used to the idea that when the diaphragm contracts and the lungs fill the abdomen expands as well depending on your posture and this is where breathing breath training becomes a little bit more sophisticated depending on your posture.

You may also feel the expansion of your ribcage along the sides and even in the back so in the process of training your body to breathe you are simply learning to recognize the signs of good breathing and a good yoga teacher will help you recognize those signs without making for nervousness or discomfort but rather simply the feeling of the flow of the breath again and again in an unbroken relaxed stream.


One more step of course breath training takes time and over that time you'll have the opportunity to view your breath again and again but one further step is helpful and that further step is the idea that at the end of the inhalation the exhalation begins at the end of the exhalation the inhalation begins.

 There's a relaxed smooth the connection from breath to breath you'll begin to sense that you are really not a breather what you began thinking about was true all along your body breathes and as that breath flows on and in its smoothly is woven from breath to breath in the process, you'll discover that your mind relaxes.

So breath training is a process that leads from simple awareness of the breath to a relaxed sense of mechanics of breathing to a most remarkable thing your mind relaxing and being the observer of your own relaxed nervous system at that point you're then ready for pranayama most of us have some idea of what that pranayama consists of breathing practices like nadi shodhana

These are all styles of breathing alternate nostril breathing each of those has their own place to play in meditation practice in relaxation practices in the cleansing practices that rejuvenate us and give us the sense that our lungs are clean and healthy and most important practices that lead us to a relaxed inner concentration so breath training pranayama these complement one another one leads to the next.


So, finally, we go beyond the breath and discover that our journey was always about finding our self.


 I hope you liked reading this post if you are still awake :D Please share with your loved ones and bring the change into there lives.


Saturday, July 25, 2020

Yoga For Breast Enlargement

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Yoga For Breast Enlargement

Breasts are intimately connected to a woman’s overall well-being.

While we are all beautiful in our own skin no matter what the size,

Stand with your right side close to the wall, extend your right arm up, behind your body, with your palm up on the wall.

Turn your breast bone away from the wall to feel a stretch deep in the chest.

This will help you to stretch the shoulder and the arm and create an opening in the chest.

It's a great preparation before moving into deeper poses.


You can be in a standing or seated position with your spine comfortably lifted.

Bring your palms joining in together in Namaste, in front of the breast bone.

Make sure your elbows are pointed out to the sides and start to press your palms strongly into each other.

Let your shoulders and neck be relaxed all throughout.

The Palm Press will help you to create space in the chest cavity, expand your lungs, open the rounded shoulders


Place your palms lower than chest level and feet together.

Press your palms to lift your chest and lift off the ground.

Straighten your arms and bring the shoulders and wrists in a line.

press your toes on the mat to lift the knees off by an inch.

Make sure to not shrug your shoulders and avoid rounding the chest.

This asana helps to lengthen your spine, opens the chest and shoulder,


Start to slide your palms forward on the mat and bring your forehead or chin on the mat.

Maintain the hips and knees in one line.

If your chin comes to the mat easily, then try to press your chest down to the mat.

But avoid sliding forward too much, which will bring you out of the pose.

This asana helps to really open the thoracic and cervical spine while stretching the shoulders, triceps and armpits.

Once the upper spine learns to open, it gives the breasts a fuller and healthier look.


Get started by being in a kneeling position.

Keep your feet flat and legs close to each other.

circle it back to take the palm down to the right heel.

as you follow it up with the left palm coming down to the left heel.

Stay in the pose by keeping your hip pushed forward and chest opened up.

you can move into the child's pose to relax your back.

keep your chin pressed into chest instead of dropping back.

If dropping both hands to the heels is not comfortable, then only drop one hand at a time.

This asana helps to open up your upper spine, shoulder & neck.

It helps in expanding of the chest and lifts up the breast bone.


What is Pranayama yoga? - Breathing New Life In!

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What is Pranayama yoga?


Prana meaning energy and breath so the life force energy that is circulated through your body and Yama is to regulate so you will be regulating the breath with some of with the pranayama which means to equalize the inhale and the exhale.

 In any breath when you're usually breathing each breath will differ. It will change a little from one to the other unless you're used to doing breathing exercises which regulate the breath

 So we are going to help you breathe deeper it's going to help you breathe longer and the advantage of that is when you breathe deeper the lungs can have a better gaseous exchange between the circulating blood which means you can take in more oxygen and you can release more toxins from your body. Which leads to clearer thinking and an energized stronger body. Before that, I'd like you to be a little careful about where you're practicing and what you're wearing so

practice in a room which is

  • well-ventilated
  • clean no dust or insects
  • and make sure that it's at an even temperature not too cold and not too warm

make sure you're wearing

  • clothing that does not restrict the movement of your abdomen and your chest

make sure you eat

  • at least four hours before you start your pranayama practice - which means that your food is still not digesting in your stomach because if that's happening and you're moving the stomach around that's not going to be very comfortable for you when you start to practice pranayama

sometimes if you're not used to it you may feel a little dizzy or you may feel a little disoriented a little spaced out if that happens I'd like you to stop practicing and just take a big you shouldn't be feeling that but if it does happen stop practicing you're planning on practice don't force the inhale and the exhale as we practice


Let's get started you can start in here we will be sitting for five to seven minutes when you sit on a cushion or a rolled-up blanket which will relax your knees and take your hips a little lower than the knees if this also does not work for you what we are really looking for is a straight spine as you practice

So you can sit in a chair which supports your lower back and helps your backstay straight or sit against a wall with your legs straight consider also on your bed just make sure you are in a place which doesn't distract you not too much noise nothing to take your mind away from your practice

it does happen because the mind can get distracted as you practice just gently bring your awareness back to your practice so we're going to start out sitting hands resting palms facing up on the thighs and just absorb the breath so if you need to close your eyes for that close your eyes and observe how the breath is flowing in your body so as you inhale bring your attention to your chest allow the abdomen to expand slightly so let's take two more breaths with special attention on the inhale, Chest expanding Stomach also expanding changing


Now I'd like you to bring your awareness to your exhaling breath for the muscles around and below the needle I'd like you to draw them in gently towards the spine don't grip them and do this as you are exhaling so there's always going to be some air left in your lungs it can't expel all the air out but what the drawing in of the navel will do is help you to expel as much carbon dioxide as you can all the gases that you want to get rid of so let's try that for three breaths take a nice deep breath in the draw the navel in as you exhale and two more times at your own pace.


All right so now ringing your awareness to the length of your inhale and your exit and let's try doing that at your own pace so you're going to start counting, I can't do that for you, you'll have to do that yourself as you close your eyes or keep your eyes open whatever feels comfortable mentally count one two three or as many counts it takes you to inhale observe that make a note of it and then do the same thing with your exhalation.

 So try that for three breaths and see whether it varies don't try to change the count just observe the count so three breaths counting the inhale and the exit so you would have made a note whether your inhale is longer than your exhale and whether that changes whether it fluctuates from one bit to the other.

 what we are going to try and do is make them equal and try and keep that regulated. Alright so you choose a ratio which works for you some people it might be three counts for other four five six or even longer seven or eight counts so we're going to have equal inhale equal exhale and we're going to do that five bits so you take your hands four finger and the thumb touching where in chin mudra and let's get started at your own pace equal inhale equal exit


and relax for a moment so checking whether that felt good or did it feel difficult to equalize your in-breath and your outlet and what was your ideal ratio remembering that keeping it in mind and knowing that it may change from one day to another


So as you observe the in and the out-breath you may have noticed or you may have not noticed that there usually is a small pause at the end of the inhale when it reaches the maximum and a small cause towards the end of the exhale so we're going to try and pause for maybe just a second dip alright so you will inhale pause exhale and pause let's try that for three breaths


once again four fingers and thumbs touching relaxed shoulders straight back and make sure that you allow your stomach and your chest to expand as you inhale and gently allow them to relax as you exhale. Try that for three breaths all at the end of inhaling and then begin the exhale


pause for a moment repeat and relax a breath alright so you may have noticed when you pause that the mind tends to slow down and the thoughts become relaxed or they may become very slow or in some cases you may notice that there aren't any thoughts at all so let's bring our awareness of this action of the breath which is retention to hold the breath in the lungs we are going to do that very slowly just for five seconds so bringing your hands chin mudra again four fingers and thumbs touching we are going to inhale a nice deep inhale

Just a regular inhale no need to count it and we will retain the breath for five seconds you can count four you can count five slow counts in your mind one two three four and five and once that's done slowly exhale with control let's try that together take a nice deep breath in retain the breath one relaxed exhale see how you feel again this time

Let's try the retention with the eyes closed inhale deeply or the breath in your lungs for five seconds and say what your mind is doing if you had your eyes closed perhaps you're able to observe carefully as to what was going on with your mind and if you had your eyes open it doesn't matter.


You still can observe what happens and what is the connection between the breath and the mind so as a breath slows down the mind slows down and vice versa so we are going to try this one more time we will have equal Indian equal a exhale and retention for the same number of counts as well equal inhale retention exhale so you decide and you would have made a note of how many counts it took you to inhale the last time we did this so take those number of counts to inhale hold your breath for the same number of counts and exhale using the same number of counts Anjali mudra let's try that once


So for me, it's four counts so I take four counts two inhale hold my breath for four counts in the lungs and exhale taking four counts


and relax so you want to allow your stomach and chest to expand but you don't want to take in so much oxygen so much air that you feel uncomfortable in your chest you should feel relaxed during the retention, you shouldn't feel uncomfortable at any point if there is discomfort release the breath immediately we are going to try this for six rounds five to six rounds so equal inhale equal retention equal exhalation straighten up your spine hands engine mudra and begin when you're ready.


if you feel like you can also lie down and allow your body to rest completely or practice the pranayama in a prone position lying down on a mat or a bed and always practice in this order the way we did it first just observe your breath see how the inhale and the exhale are flowing then we try to regulate and equalize the in-breath and the out-breath so we do that for maybe five breaths of equal inhalation equal exhalation


Pause relax then try the next stage so do your inhale and exhale equalized with a little pause at the end five to ten breaths this way and rest again and at the very end you can try it with equal inhale equally retain and equal exhale so when you practicing you may observe that we paused with the breath retain as well as with the breath exhaled from the lungs.

We're not going to that long a pause with the breath exhale from the lungs because it can be a little difficult so the loop of the breath would be inhaled retain exhale inhale retain exhale we're not causing after the exhale you can always do this lying down in the beginning when you're practicing postures


You feel your muscle working and over a period of days, you feel the difference in your body but with pranayama practice with the breathwork you need to be a little more patient and go by faith that yes it is benefiting me because you may not see the changes immediately but after a few weeks after a month you will observe that the breath changes you're able to regulate it.


It brings your conscious awareness to the breath and that one breath can make such a huge difference when you're about to yell at someone when you're really exhausted when you reach the end of your patience just that one breath can make such a huge difference to the way you're thinking of the way of feeling and that control and ability to calm the breath and the mind through it there is no substitute for it.


So that's it. I hope you liked the article, If yes, please extend your support and Like and share the article with your loved ones and bring about the changes into there lives.