If you are new to yoga, please find a qualified instructor to take you through the asanas correctly. If you are not able to get out then online help is an option but please ensure they are qualified to guide you. I am happy to recommend Dee (aka Yogaman) – just drop me a line and I will put you in touch
Pranayama is the yoga practice of deep breathing (Yoga Breathing). Pranayamas awaken our internal energy helping us stay healthy, balanced and active. Here are seven pranayamas recommended for healthy and stress free living. Taking around 45 minutes (the duration can be increased up to two hours), morning time is ideal. Keep the neck and head absolutely straight. The body should be stable.
Bhastrika Pranayama: Time 2 minutes at least. 5 mins max.
Sit in a comfortable Asana. Breathe in through both the nostrils, till the lungs are full and diaphragm is stretched. Then breathe out gently. Take deep breaths and then completely breathe out.
Kapal Bhati Pranayama: Time 1 min. increase up to 5 mins min. up to 10 minutes max.
Kapalbhati Pranayama consists of short, powerful exhales and passive inhales. Push air forcefully out. Stomach will itself go in.
Bahaya Pranayama: Time is dependent on level
Breathe air out, touch chin to chest, squeeze stomach completely and hold for a while. then release chin, breathe in slowly. Repeat the process.
Beginners should perform Bahya Pranayama 3 to 5 times. Advanced practitioners can do 11 repetitions. However, in the winter, advance practitioners can do up to 21 repetitions.
Anulom Vilom Pranayama: Time at least 10 minutes.
Hold your right nasal with thumb, breathe in from left. Now open right nasal and close left nasal with middle and ring finger and breathe out from right nasal. Now breathe in from right nasal. Now close right nasal and open left and breathe out and in from left nasal.
Bharamari Pranayama: Time 10 minutes
Close ears with thumb, index finger on forehead, and rest three on base of nose touching eyes. Breathe in. And now breathe out through nose while humming.
Udgeeth Pranayama: Time 10 minutes.
Inhalation and exhalation should be long, slow, soft and subtle. Inhale slowly and when ready to exhale, chant Om slowly and steadily. With practice, lengthen each breath to one-minute, that is, to say inhalation and exhalation should total one-minute of time. Visualize the breath entering and moving inside the body.
Pranav Pranayama: Time 2-3 mins or more.
Close your eyes and sit quietly. Breathe in naturally.
Calories Burned in 15 minutes
Calories Burned in 40 minutes
Calories Burned in 45 minutes
Calories Burned in 1 hour 15 mins
Calories Burned in 1 hour 30 mins
Calories Burned in 2 hours