What is Pranayama Breathing Techniques? | Benefits of Yoga Asanas | How to Prepare for Pranayama and Breathing Techniques at Home? | Yoga Asanas List with English Names | Pranayama Names with Meanings | Types of Yoga Practices
What is Pranayama Breathing Techniques?
Yoga is indeed a spiritual science of life. It is an ancient Indian philosophy that enhances overall personal growth and well being. Yoga is surely the most popular exercise system in the world and is a systemic philosophical approach. Yoga is not a religion, but complementary with most spiritual paths. It is a natural preventive method to ensure good health. Yogic kriya is mainly consist of 2 major parts – Yoga Asanas and Pranayama. It also involves deep breathing, stretches, and meditation. In recent years, meditation and yoga have proved their power. The success of mind – body healing has been borne out by some remarkable evidence. In short, yoga brings the natural state of tranquility which is equilibrium. Also restores the feeling of youth that goes with health suppleness, balance, agility, flexibility, muscle tone, strength, and relaxation.
In India yoga asanas has been practiced from ancient times, but traditional yoga teaching in systematic account was started by Maharishi Patanjali in the first century B.C. According to Patanjali there are 8 limbs of Yoga – Self Restraints (Yama), Discipline (Niyama), Natural Regulation through Breathing System (Pranayam), Postures (Asana), Concentration (Dharana), Contemplation (Pratyahara), Awakening of Awareness (Meditation / Dhyana), State of Perfect Equilibrium (Samadhi). The only limitation is that you should not have eaten for at least two hours beforehand. Yoga generally practiced before meditation, as it is designed to make the body flexible so that one could remain motionless in order to meditate.
Is Yoga a Workout or Exercise?
Yoga asanas is not only popular as exercise program but it also a part of treatment of diseases which is known as Yoga Therapy or Yoga Chikitsa. It is a specialized form of yogic culture which involves both physical and mental treatment. The Sanskrit word Yug means to join is the origin where the Yoga came from. It means to to join our soul with universal soul. The ultimate goal of yoga is to achieve perfect physical, mental and spiritual health. Finally, in its deeper sense, yog is union of the lower self with the higher self, of the inner with the outer, mortality with immortality.
Benefits of Yog Asanas
The ancient Indian practice of yoga has astounding health benefits. In fact, yoga is a tool for gaining body mind awareness to enhance whatever spiritual / religious beliefs you have. Although there are many types of yoga, popular practice typically include a combination of asanas (physical poses), Pranayma (breathing techniques), and meditation. In addition, yoga addresses body, mind, and spirit. Finally, more regularly you can commit to one or more of these routines, the greater sense of inner peace, contentment and connectedness you are likely to experience in daily life.
- Yogic exercises chiefly promote inner health and harmony. Hence their regular practice helps prevent and cure many common ailments.
- Additionally, yoga helps eliminate physical, mental and emotional tensions. It also increases relaxation, muscle strength, and flexibility.
- The Sun Salutation -12 cycles per day is considered surely one of best exercise for general health.
- Prenatal yoga is very effective to treat back pain during pregnancy.
- Pranayama also slows down the ageing process.
- It additionally, reduces blood pressure, blood levels of sugar and cholesterol, and body weight.
- Yogic practices for the treatment of stress and stress related disorders are equally effective. It also improves mood and diminishes anxiety.
- In fact, few postures stretch the coronary arteries and increase blood supply to the heart.
- It is a technique that also encourages control of the senses and helps to learn handling stress.
- The practice of both, kriyas and asanas leads to excellent circulation. Asanas indeed strengthens the spine and improves all over flexibility.
- Regular yogic exercises serve as relaxants, reduce stress and thus induce good sleep.
- Yoga not only decreases pain but also improves function in arthritis. In similar fashion, yoga relieves joint and muscle pain, and several of the poses help strengthen the digestive muscles. Yog helps to relax intestinal muscles and eventually bring more balance.
- Yogic exercise improves the circulation and hence helps carry the minerals to the tissue at the root of the nails and hair. Which eventually leads into healthy hair.
- Pranayama that is breathing exercise helps to eliminate mucus from the respiratory tract. In fact, Pranayama is good to treat many respiratory problems.
- Finally, it harmonize the mind with the body and thus results in real quantum benefits.
Getting Ready for Pranayama Breathing Techniques
It is very important to learn all yoga postures with a trained yoga teacher, especially when you have a backache. You should not do any yoga postures without expert guidance. This is especially true if your pain comes from a slipped disk. To learn the postures for the first time, please see a qualified yoga instructor. You cannot really learn how to do yoga asanas properly from written instructions and some illustrations. If you have already learned how to do yoga asanas, these website information will serve to refresh your memory. The following daily guidelines will help you to maintain a healthy and balanced body and mind. Although it may not always be possible to follow all the guidelines within the restraints of busy, modern life, any that you do follow will be of enormous benefit.
- Firstly wake up early. Generally, 5 a.m. to 8 a.m. is the ideal time for asanas and pranayam practices.
- Then empty your bladder and bowels, because asanas should always be practiced on an empty stomach.
- Then clean your teeth and tongue, and gargle. Also rinse your nose and take a warm bath or shower.
- Then warm up with light stretching. Clothing should be light and loose-fitting because it allow free movement of the limbs.
- Generally all yogic exercises should be performed on a clean mat, a carpet or a blanket covered with a cotton sheet.
- Also the mind should be kept off all disturbances and tensions.
- Moreover asanas should be performed at a leisurely slow motion pace, maintaining poise and balance.
- Finally, end your pranayama and yoga session by savasana, the relaxation pose. Shavasana should be practiced for a brief period before starting the rest of the exercises as this will create the right mental condition.
- Ayurveda recommends no yoga during the actual menstrual period. During these days as much as possible take rest and relax.
- 20 minutes meditation after each yoga session will boost up the benefits. Explorer more about Meditation.
Yoga Asanas List with English Names
At first glance, yoga may seem like something people do to relax, but it can be invigorating and energizing. Most important thing about yog is that, it can be practiced by young and old alike. Anyone, regardless of body type, age, experience, or physical abilities, can practice yoga. Also depending on the kind of asana you do and how you do it, moving fluidly and holding certain postures can bring a new level of awareness. Here with the help of this website, we are attempting to simplify the ancient practice of yoga by showing some basic yoga positions. Also giving you tips on performing yogic exercises and inducting meditation practices into your everyday life. In short, through yoga and meditation, you could come to a new level of enlightenment with your personal life and enhance the quality of your existence.
- Adho Mukha Svanasana (Downward Facing Dog Pose)
- Adho Mukha Vrksasana (Handstand)
- Anjaneyasana (Kneeling Lunge)
- Ardh Chakrasana (Kneeling Wheel Pose)
- Ardh Chandrasana (Half Moon)
- Ardh Padmasana (Half Lotus)
- Ardh Sarvangasan (Half Shoulder Stand)
- Ardh Shalabhasana (Half Locust Pose)
- Ashwini Mudra (Horse Gesture)
- Avati Ayana (Through the Hole Stretch)
- Balasana (Child Resting Pose)
- Bandh / Baddha Konasana (Bound Angle)
- Bhujangasana (Cobra Pose)
- Bidala Tulana (Balancing the Cat)
- Chakrasana (Lateral bending pose)
- Chandra Namaskara (Moon Salutation)
- Dhanurasana (Bow / Archer’s Pose)
- Garudasana (Eagle Pose)
- Gomukhasana (Cow Face Pose)
- Gupta Padmasana (Hidden Lotus Pose)
- Halasana (Plough pose)
- Hasyayoga (Laughter Yoga)
- Kapotasana (Pigeon Pose)
- Kukkutasana (Cockerel Pose / Rooster Posture)
- Kulirana (Crab Pose)
- Kurmasana (Turtle Pose)
- Maha Mudra (Unilateral Head to Knee Pose)
- Makarasana (Crocodile pose)
- Manduka Asana (Frong Pose)
- Marjaryasana (Cat Pose)
- Matsyasana (Fish Pose)
- Mayurasana (Peacock Pose)
- Natarajasana (Dancer Pose)
- Naukasana / Navasana (Boat Pose)
- Nauli Kriya
- Nikubjajanu Vastinirvlina (Bent Knee Pelvic Tilt)
- Nishadita Asana (Squatting Pose)
- Padangusthasana / Prapada Sthana (Toe Stand)
- Padmasana (Lotus Pose)
- Parighasana (Gate)
- Paschimottanasana (Posterior Stretching Pose)
- Pavanmuktasana / Pavan Muktasan (Gas Releasing / Knee Chest Pose)
- Prasarvta Padottanasana (Seperated Leg Stretch)
- Pratyak Uttana (Back Bend)
- Purvottanasana (Forward Bend Pose)
- Sarvagasana (Shoulder Stand Pose)
- Setu Bandha Sarvangasana (Bridge Pose)
- Shalabhasana (Locust Pose)
- Shavasana (Dead Body Pose / Corpse)
- Shirshasana (Topsyturvy Pose / Head Stand)
- Sidana Yoga Mudra (Kneeling Yoga Mudra)
- Simhasana (Lion Pose)
- Sukhasana (Simple Sitting Pose)
- Supt Matsyendrasana (Spinal Twist)
- Supt Padangusthasana (Spider Pose)
- Surya Namaskar (Sun Salutation)
- Tadasana (Palm Tree / Mountain Pose)
- Trikonasana (Triangle Pose)
- Tuladandasana (Balancing Stick)
- Uddiyana Bandha (Abdominal Lift)
- Upavishta Tadasana (Seated Mountain)
- Upavistha Konasana (Wide Angle Seated Forward Bend)
- Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
- Ustrasana / Ushtrasana / Ustrasana (Camel Pose)
- Utkatasana (Chair Pose)
- Uttana Shishosana (Puppy Pose)
- Uttanapadasana (Leg Lifting Pose)
- Uttanasana (Forward Bend)
- Utthita Padmasana (Elevated Lotus Pose)
- Utthitaa Hasta Padangusthasana (Standing Head to Knee)
- Vajrasana (Pelvic Pose / Thunderbolt)
- Vijaya Asana (Victory Squat)
- Viparitakarani / Viparita Karani (Inverted Action Pose)
- Virabhadrasana (Proud Warrior Pose)
- Virasana (Hero)
- Vriksha Asana (Tree Pose)
- Yoga Mudra (Lotus Pose with Forward Bend)
Pranayama Names with Meanings
- Anuloma Viloma (Alternate Nostril Breaths)
- Bhastrika Pranayama (Breath of Fire / Bellows Breath)
- Bhramari Pranayama (Humming Bee Breathing Technique / Bumblebee Breath)
- Chandra Bhedi / Chandra Bhedana (Left Nostril Breathing)
- Kapalbhati (Skull Shining Breath)
- Kuksa / Uro Pranayama (Belly and Chest Breathing)
- Kundalini Pranayama (Nadi Shodhana and Om Mantra)
- Murcha Pranayama (Chin Press Breath)
- Paripurna Pranayama (Complete Breath)
- Phullana Pranayama (Expansive Breath)
- Sheetali Pranayama (Cooling Breaths)
- Sitkari Pranayama (Sucking Breath)
- Sudarshan Kriya (Rhythmic Breathing Technique by Art of Living Foundation)
- Sufimata Pranayama (Sufi Mother’s Breath)
- Surya Bhedi / Surya Bhedana (Right Nostril Breathing)
- Ujjayi Pranayama (Ocean Breath / Victorious Breath / Sounding Breath)
Types of Yogic Practices
There are different types of yoga practices available. Some popular practices are –