YOGA FOR HIGH BLOOD PRESURE

LETS UNDERSTAND WHAT IS BLOOD PRESSURE.......

Blood pressure is the force of the blood in the arteries. When our heart beats, it pumps blood around the body to give energy and oxygen. In this blood flows against the walls of arteries. This strength of flowing blood is called blood pressure. If your blood pressure is high then it may lead to heart problems like heart attack and blockages in arteries. This high blood pressure is called as hypertension.

High blood pressure is a serious condition identified by increased pressure in the arteries, the vessels that carry blood from the heart to the rest of the body. This pressure can damage the heart, lungs, liver, and kidneys. Hypertension  can cause fatigue, chest pain, loss of strength, dizziness, poor vision or blindness, insomnia, headaches, and breathing trouble. It can also be fatal.

Cause of high blood pressure (hypertension)

1. Stress
2. High amount of salt in food.
3. No exercise.
4. Smoking.
5. Alcohol.
6. Weight gain.

Readings of blood pressure

Blood pressure recorded as the Systolic pressure (when the heart beats) and Diastolic pressure (when the heart relaxes).  BP is measured in mm Hg (millimeters of mercury).

1. In healthy person the BP is 120 mm / 80 mm, that is systolic 120mm and diastolic is 80mm.
2. lower blood pressure – below 90/60mm.
3. High-normal  blood pressure – between 120/80mm and 140/90mm.
4. High blood pressure – equal to or more than 140/90mm

How Yoga Helps

Regular exercise and stress-reduction techniques can help to decrease the risks of hypertension. Strengthening your heart through physical activity helps it pump blood more efficiently. Physical activity improves circulation, bringing fresh, oxygenated blood to your working muscles and brain. This helps your brain absorb more oxygen — decreasing stress, increasing clarity, and allowing you to regain emotional balance. A vigorous yoga practice with pranayama (breathing exercises) will work your heart and lungs, increasing and strengthening your body’s capacity to take in oxygen.

Yoga teaches an awareness of the connection between mind, body, and spirit. Combined with meditation, this awareness is a lifestyle technique that can decrease stress and anxiety levels even when you’re "off the mat." Becoming aware of toxic thought patterns and habits can be the key to making positive changes in your life.

Practicing yoga involves three factors, all of which play a part in managing high blood pressure:

• Meditation
• Breathing techniques
• Gentle physical activity

Benefits of yoga for controlling high blood pressure

1. Yoga relaxes body, mind and soul.
2. Controls blood pressure.
3. Cures depression,stress and anxiety.
4. Improves blood circulation in the body.
5. Reduces heart problems like heart attack and strokes.
6. Strengthens the mind.
7. Cures Insomnia (sleeping Disorder)
8. Removes toxins from the body.
9. Gives positive energy.
10. Helps to control anger.
11. Supplies more oxygen and blood to various organs of the body.
12. Yoga helps to manage your lifestyle.
13. Increases positive thinking.
14. Improves immunity.
15. Improves concentration.

Yoga poses (Asanas) for high blood pressure

1. Balasana – Child pose
2. Vajrasan
3. Paschimotanasan
4. Pawanmuktasana – wind removing pose.
5. Shavasana – Sleeping straight on back
6. Marjarisana- Cat pose
7. Sukhasana
8. Setubandhanasana

Pranayamas

1. Kapalvati

2. Anulom Vilom

3. Bharmari

Precautions for high blood pressure or Hypertension.

Yoga isn’t a miracle cure, but it can help you find balance within the stresses of everyday life. Take these tips to heart, but also talk with your instructor before class about your state of health and well-being. He or she may recommend specific relaxation techniques to keep you on an even keel when times are tough. With practice, the benefits of yoga will extend to all areas of your life.

1. Consult your doctor first before practice yoga. Practice yoga under expert guidance.
2. A high blood pressure patient should not overdo any exercise. All pranayama should be done slowly.
3. Women should not practice during periods.

YOGA FOR DIABETES

                                             

Diabetes is caused when your blood cells do not respond to insulin produced in the body. Diabetes is of two types - Type 1, where there is no production of insulin and Type 2, where the pancreas does not produce enough insulin.

When you follow a regular exercise regimen, your body starts responding to insulin, helping to reduce your blood glucose. Exercise also helps improve blood circulation in your body, particularly in the arms and legs, where diabetic patients most commonly encounter problems. It is an excellent way to fight stress, both at the body and mind level, which in turn helps keep one’s glucose levels down.

How yoga helps to fight diabetes

Regular yoga practice can help reduce the level of sugar in the blood, along with lowering blood pressure, keeping your weight in check, reducing the severity of the symptoms  and slowing the rate of progression of the disease. It also lessens the possibility of further complications.stress is one of the major reasons for diabetes. It increases the secretion of glucagon (a hormone responsible for increasing blood glucose levels) in the body. The consistent practice of yoga aasanas, pranayam and a few minutes of meditation can help reduce stress in the mind and protect the body from its adverse effects. This, in turn, reducing the amount of glucagon and improve the action of insulin.The practice of yoga is also a proven to lose weight and slow the process of fat accumulation. The following asanas and pranayamas are effective for diabetes. They should be learned with proper guidance, before putting them into practice:1. Vajrasana2. Balasana3. Setubandhanasana4. Natrajasana5. Dhanurasana6. Sarvangasana7. Halasana 8. Chakrasana9. Ardhamatshyandrasana10. Urdhvamukha SvanasanaPRANAYAM1. Kapalvati2. Aolom Vilom


Precautions
Do not practice any Asana OR Pranayama in which you don’t feel comfortable.Do not over do the exercises if you feel pain in your body.Start exercises mildly and then increase the repetitions as per your capacity.People suffering from Back pain, Slip disc OR chronic disease should only practice Yoga and other exercises under the expert supervision otherwise do not do it.Pregnant women should only practice Yoga under the supervision of an expert, otherwise do not practice any exercise by watching videos or website material.

YOGA FOR KNEE PAIN

Knee pain is a very acute problem and quite common in the modern lifestyle. It is seen in case of aged, adult and teenagers. Knee bursitis, rupture ligament, torn cartilage, bone degeneration, use of drugs like steroids, diuretics are few of the important factors that lead to knee pain. Stiffness and swelling are common with knee problem patients.

What causes knee pain?

Some of the most common problems are sprained ligaments, meniscus tears, tendinitis, and runner's knee. If you have an old knee injury that wasn’t properly treated, it may flare up now and then or cause constant pain.

Other things can also cause knee pain, such as:

Bursitis: A bursa is a sac containing a small amount fluid that’s under the skin above your joint. Overuse, falls, or repeated bending and kneeling can irritate the bursa on top of your kneecap, causing pain and swelling. Doctors call this prepatellar bursitis. It’s also called ''preacher's knee."

Dislocated kneecap: The kneecap slides out of position, causing knee pain and swelling. Your doctor may call this “patellar dislocation.”

IT (iliotibial) band syndrome: The iliotibial (IT) band is a piece of tough tissue that runs from your hip down to the outer part of your knee. When you overdo activity, it can become inflamed over time. That causes pain on the outer side of the knee and is common in runners when going downhill.

Loose cartilage: Sometimes, a knee injury can break loose cartilage. These pieces can get stuck in the joint, which causes pain and swelling. Many times people will have the sensation of “catching” in the joint when they are active.

Osgood-Schlatter disease: This condition happens when you’re young, when bones and other parts of the knee are still changing. It can cause a painful bump below the knee, where a tendon from the kneecap connects to the shin. Overdoing exercise, and irritation at a point on the bottom of your knee, called the tibial tubercle, often make this area hurt. The ache may come and go over time. It's especially common in teenage boys and girls.

Osteoarthritis: This is the “wear and tear” type of arthritis. It’s a top cause of knee pain after age 50. This condition causes the knee joint to ache or swell when you’re active. Joints affected by osteoarthritis can also be stiff early in the day.

Patellar tendinitis: This means you have inflammation in the tendon that connects the kneecap to the shin bone. Tendons are tough bands of tissue that connect muscles to your bones. When you overdo exercise, they can become inflamed and sore. You may also hear it called “jumper’s knee” because repetitive jumping is the most common cause.

Patellofemoral pain syndrome:Muscle imbalance, tightness, and alignment of the legs usually cause this condition. It’s not due to an injury. It's particularly common in teenage girls.

KNEE PAIN SIGNS & SYNDROMS

Obviously, it hurts! But the type of pain can vary, depending on what the problem is. You may have:

• Pain, often when you bend or straighten the knee
• Swelling
• Trouble bearing weight on the knee
• Problems moving your knee

If you have these symptoms, see your doctor. He will check your knee. You may also need X-rays or an MRI to see more detail of the joint.

YOGA AND KNEE PAIN

For the patient of knee pain, slow and controlled movement is required. If there is no or less movement, the condition may worsen. With the help of Yoga one can do possible stretching movement. Yoga is good to avoid knee injuries by keeping the knees healthy and flexible. Knee pain management through Yoga, in fact, is possible by stretching and strengthening the surrounding knee muscles. Yoga poses enhance the flexibility of joints thus helpful in knee injury and lengthening of nearby joint muscles.

Yoga Asanas(exercises) for knee pain...

1. Tadasana (Mountain Pose)

2. Utkatasana (Chair Pose)

3. Virabhadrasana 1, 2 & 3 ( Warrior pose 1,2 & 3)

4. Setu Bandhanasana (Bridge Pose)

5. Garudasana (Eagle Pose)

6. Ardha Pawanamuktasana (Half wind releiving pose)

7. Bhujangasana (Cobra Pose)

8. Vrikshasana (Tree Pose)

Precautions

Do not practice any Asana OR Pranayama in which you don’t feel comfortable.
Do not over do the exercises if you feel pain in your body.
Start exercises mildly and then increase the repetitions as per your capacity.
People suffering from Back pain, Slip disc OR chronic disease should only practice Yoga and other exercises under the expert supervision otherwise do not do it.

Pregnant women should only practice Yoga under the supervision of an expert, otherwise do not practice any exercise by watching videos or website material.

YOGA FOR LOWER BACK PAIN

In today’s nonstop world, we're all guilty of putting too much pressure on our bodies. Yoga consist of a combination of physical exercises, breathing exercises, and meditation. Yoga has been used for thousands of years to promote health and prevent disease, and many people with back problems have found yoga to provide several benefits, including 
Relieving pain
Increasing strength and flexibility
Teaching relaxation and acceptance.

In recent years, researchers have become interested in studying the effects of yoga on treating disease, and studies are encouraging that yoga can be a useful part of the treatment plan for many medical conditions as varied as heart disease, carpal tunnel syndrome, epilepsy, asthma, addiction, and many neck and back problems.

Will Yoga Help Back Pain?

Although no one treatment works for everyone, many aspects of yoga make it ideal for treating back pain and neck pain. For example, studies have shown that those who practice yoga for as little as twice a week for 8 weeks make significant gains in strength, flexibility, and endurance, which is a basic goal of most rehabilitation programs for back pain or neck pain.

In addition, the breathing and meditation aspects of yoga induce a "relaxation response" that has been found in many studies to assist people in decreasing their pain. Yoga has also been found to be helpful in the treatment of depression and anxiety that often accompany pain problems.

People who suffer from ongoing or recurrent bouts of back pain often have to try a number of different forms of exercise to find the most appropriate therapy to manage their pain. For many, yoga has proven to be a safe and effective way to finally alleviate many forms of back pain or neck pain and help prevent ongoing problems.

How Yoga Can Help

Yoga can provide several healing benefits for people with various types of back pain. For example, yoga can help by:

• Healing injured back muscles
• Speeding time to recover from an injury
• Preventing re-injury
• Helping maintain a regular level of daily activities and avoid disability

Among other things, yoga helps ease lower back pain by gently stretching and strengthening the muscles of the lower back and legs and increasing blood circulation, which in turn brings healing nutrients to the injured tissues.

YOGA ASANAS (EXERCISES)  FOR BACK PAIN

1. Bhujangasana
2. Ardha Salavasana

3. Salavasana

4. Dhanurasana

5. Ardhamatsyandrasana

6. Tadasana

7. Salamba Bhujangasana

8. Veerasana

9. Savasana

PRANAYAMA

1.  Anulom Vilom

2. Bhramari

CONTRAINDICATIONS

All Forward Bending Asanas

Sarwangasana, Halasana, Shirshasana (Head stand) & its variations

Fast Breathing, Left nostrill Breathing, Bhastrika Pranayama, Any Pranayama with Kumbhak.

Precautions

Do not practice any Asana OR Pranayama in which you don’t feel comfortable.

Do not over do the exercises if you feel pain in your body.

Start exercises mildly and then increase the repetitions as per your capacity.only practice Yoga and other exercises under the expert supervision otherwise do not do it.

YOGA PRANAYAMA

WHAT IS PRANAYAMA ?

Pranayama is control of Breath". "Prana" is Breath or vital energy in the body,or life force, and "ayama" means control. So Pranayama is "Control of Breath". One can control the rhythms of pranic energy with pranayama and achieve healthy body and mind. Patanjali in his text of Yoga Sutras mentioned pranayama as means of attaining higher states of awareness, he mentions the holding of breath as important practice of reaching Samadhi. Five types of prana are responsible for various pranic activities in the body, they are Prana, Apana, Vyan, Udana & Samana. Out of these Prana and Apana are most important. Prana is upward flowing and Apana is downward flowing. Practice of Pranayama achieves the balance in the activities of these pranas, which results in healthy body and mind.

Types of Pranayama
1. Anuloma - Viloma/Nadi Shodhan Pranayama
2. Ujjayi Pranayama
3. Bhastrika Pranayama
4. KApalvati Pranayama
5. Bhramari Pranayama
6. Pranav Pranayama

In Patanjali's "Ashtanga Yoga", Pranayama appears at the fourth stage. This means unless one observes Yama-Niyama and does Asanas well, he cannot reach this fourth stage.one needs some preparation before actually taking up Pranayama. 
Before examining the exercises of breathing it is necessary to understand the process of breathing. The breathing process chiefly involves two activities, viz., inhaling and exhaling. Of these the former is called "Puraka" and the latter "Rechaka"' in Yogashastra. These two activities continue non-stop right from the birth to the death of a person. The state when these two activities are made to halt is given the name "Kumbhaka" in Yoga Studies. The halt after inhaling, i.e., Puraka is called "Abhyantara Kumbhaka" and after exhaling, i.e. rechaka. It is called "Bahya Kumbhaka". Two more types of Kumbhaka are mentioned. But instead of talking of them in detail, let us turn to the process of breathing.

According to the speed of breathing, it is divided into three parts:
1. The smooth breathing that continues naturally without any effort (Quiet Breathing)
2. The protracted breathing which is caused by deliberate slowing down of the breathing (Deep Breathing)
3. The quick breathing which is caused by deliberate increase in the speed of breathing (Fast Breathing)

BENEFITS OF REGULAR PRACTICE OF PRANAYAMA
* Increases and enhances the quantity and quality of prana
* Clears blocked nadis and chakras. Clears the whole energy around you, expands your aura and heightens the spirit
* Makes one energetic, enthusiastic and positive
* Brings harmony between the body, mind, and spirit, making one physically, mentally and spiritually strong. It brings clarity to the mind and good health to the body

Types of Pranayama

1) ANULOMA VILOMA / NADI SHODHANA PRANAYAM (ALTERNATE NOSTRIL BREATHING)

INSTRUCTIONS

1. Sit comfortably  with your spine erect and shoulders relaxed. Keep a gentle smile on your face.
2. Place your left hand on the left knee, palms open to the sky or in Chin Mudra (thumb and index finger gently touching at the tips).
3. Place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril.
4. Press your thumb down on the right nostril and breathe out gently through the left nostril.
5. Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.
6.Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhan pranayama. Continue inhaling and exhaling from alternate nostrils.
7. Complete 9 such rounds by alternately breathing through both the nostrils. After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort.

BENEFITS

* Excellent breathing technique to calm and center the mind.
* Our mind has a tendency to keep regretting or glorifying the past and getting anxious about the future. Nadi Shodhan pranayama helps to bring the mind back to the present moment.
* Works therapeutically for most circulatory and respiratory problems.
* Releases accumulated stress in the mind and body effectively and helps relax.
* Helps harmonize the left and right hemispheres of the brain, which correlate to the logical and emotional sides of our personality.
* Helps purify and balance the nadis - the subtle energy channels, thereby ensuring smooth flow of prana (life force) through the body.
* Maintains body temperature.

CAUTIONS TO BE TAKEN WHILE PRACTICING THIS BREATHING TECHNIQUE

* Do not force the breathing, and keep the flow gentle and natural. Do not breathe from the mouth or make any sound while breathing.
* Do not use the Ujjayi breath.
* Place the fingers very lightly on the forehead and nose. There is no need to apply any pressure.
* In case you feel dull and are yawning after practicing Nadi Shodhan pranayama, check the time you take to inhale and exhale. Your exhalation should be longer than inhalation.

2) UJJAYI PRANAYAMA

Ujjayi  means “Victory”, “one who is victorious”. Thus the Ujjayi breath means “victorious breath”. In this breathing exercise the process of Inhalation (breath in) and exhalation (breathe out) are both done through the nostrils. During the process of Inhalation (breathe in or Poorak) the “ocean like sound” is formed by moving the glottis as air passes in and out.
When done properly, Ujjayi breathing should be both energizing and relaxing. In the Yoga Sutra, Patanjali suggests that the breath should be both dirga (long) and suksma (smooth). The sound of Ujjayi is created by gently constricting the opening of the throat to create some resistance to the passage of air. Gently pulling the breath in on inhalation and gently pushing the breath out on exhalation against this resistance creates a well-modulated and soothing sound

INSTRUCTIONS

1. Begin seated in a comfortable position, such as Easy Pose (Sukhasana). Relax your body and gently close your eyes. 
2. Take a long, deep breath slowly from both the nostril (inhale or breath in).
While breath in trying to contract the throat and feel the touch of air in your throat.
3. Remember one thing air should not touch inside the nose. As air touches the throat a peculiar sound is produced.
4. Enable the breath to be light and relaxed as you slightly contract the rear of your throat, making a gentle hissing sound as you inhale and out. The sound isn’t forced; however, it ought to be loud enough so if somebody came near you they’d hear it.
5. Now breath out by closing your right nostril and exhale from the left nostril. Try to produce the sound ‘HHHHHAAAA’ while exhaling.

BENEFITS

* It is boost the focusing power of mind.
* Body becomes healthy, strong and lustrous.
* It generates the internal heat.
* Gives a positive attitude.
* Very helpful in clearing blocked arteries, regulates cholesterol.
* Helps in cataracts and sinus problems, Rheumatism and migraine also.
* It lowers the risk of heart attacks.
* Prevents thyroid problems and makes voice sweet and melodious.
* Best for those people who are in singing profession.
* Beneficial in chronic cold, cough, indigestion, liver problems, dysentery, fever and other diseases.
* Best for arousing Kundalini, meditation.
* Increases the concentration power.
* Improve lisping problems in children.
* Very helpful in Asthama problem and other repiratory diseases

CAUTIONS FOR UJJAYI PRANAYAM

* Those people who are suffering from heart diseases and high blood pressure not to combine Bandha and breathe retention in Ujjayi Pranayama.
* Don’t tighten your throat during Ujjayi pranayama.
* Don’t do Ujjayi pranayama with strain. According to your ability hold the breathe.
* Do Pranayama systematically one by one on empty stomach.
* Take the help of Yoga teacher while doing Asanas and pranayama.

3) BHASTRIKA PRANAYAM

Sanskrit word Bhastrika means bellows. This breathing exercise resembles the blowing of bellows. Bhastrika is the excellent breathing exercise which we can practice slowly or fast as per our convenience. A person who is suffering from Heart problem and Lung problems should practice slowly other wise slowly increase the speed of breathing.
Bhastrika Pranayama should practice normally 3-5 minutes twice a day in the fresh air. In this pranayama body gets the maximum amount of oxygen due to complete inhaling and exhaling breathing.

INSTRUCTIONS

1. Sit comfortably on flat ground. Those who can’t sit on ground can sit on chair because this pranayama is related to the breath.
2. Take a deep breath through both nostrils and fill the lungs with air and then exhale with hissing sound.
3. Inhale deeply and exhale completely.
4. Do this for 2 min to 5 minutes max and see the result in a few days.

BENEFITS

* It improves blood circulation.
* Keep away the heart related problems.
* Provide relaxation to body and mind.
* Improves your concentration.
* Helps to stronger the lungs.
* Relive stress depression and hypertension.
*  Cures obesity and arthritis.
* Calms the mind.
* Cures throat infection.
* Increases appetite.
* Cure asthma, headache, migraine, neurological problems, depression, gastric problems.

4) KAPALBHATI  PRANAYAM

INSTRUCTIONS

1. Sit on the flat floor and fold your legs. keep the spine straight and close the eyes.
2. Keep the right palm on right knee and left palm on left knee.
3. Now take a deep breath and exhale with all your force  so your stomach will go deep inside.
4. When you exhale with hissing sound try to think that your disorders are coming out of your nose.
5. Do not stress on inhaling. Inhalation should not involve any effort. Inhaling will be done automatically after each exhaling.
6. Repeat these steps for 5 minute and take rest. You can increase the time for 15 – 30 minutes.
7. Should not practice very fast. Speed of practice should be medium.

BENEFITS

* It improves the function of the lungs and other respiratory system.
* Improves the function of reproductive system. Cures erectile dysfunction naturally.
* Improves the function of pancreas. Helps to produce insulin hormone naturally.
* It removes toxins from the body and helps to clean the internal system.
* Calms the mind and bring stability in mind.
* Very effective in weight loss.
* Cures breast cancer.
* Helpful in reducing weight (Belly fat).
*  Keeps depression away and brings positive thoughts.
* Helpful in curing respiratory diseases as asthma, allergies, and sinus.
* Cure for constipation, acidity, diabetes, Asthma and all kinds of Respiratory troubles, sinus and even hair loss.
* Cures kidney problems and lower down the high creatinine level.
* Improve the function of kidneys.

PRECAUTIONS

Those are heart patient should do this slowly while exhaling. You can do kapalbhati pranayama in morning or evening both the time, but keep in mind that you should do this on empty stomach.
Pregnant women should not do this.
High blood pressure patient should practice kapalbhati at a slow rate. Means 3 exhalations per 5 seconds and force of exhalation should be reduced.
Practice pranayama in the supervision of an expert yoga teacher after informing about your whole health.
Those women’s, feel comfortable practicing pranayama during periods, can go ahead otherwise avoid it.

5) BHRAMARI PRANAYAM

Bhramari pranayama is the excellent breathing exercise which plays an important role in releasing agitation, frustration and anger. It is the best breathing exercise in calming your mind. ‘Bhramari ‘is the type of ‘Indian bee’ and ‘pranayama ‘means breathing. So it is called as Bhramari Pranayama. In this type of pranayama when we exhale making a humming sound. It resembles the typical humming sound of bees. So you can understand why this breathing exercise is called as Bhramari Pranayama.

INSTRUCTIONS

1. Sit straight in the Padmasana  or Sukhasana  and press your tragus with your thumb.
2. Place your index fingers on the forehead and with the remaining fingers close your eyes.
3. Start inhaling through both the nostril deeply and slowly.
4. By keeping mouth close, exhale by making a humming sound bee like “hmmmm”. While making humming sound say ‘Om’ in soft humming sound.
5. Feel your body releases impurity from your body and experiencing positive energy.

BENEFITS

* It relieve tension, anger and anxiety.
* Effective against hypertension.
*  Cures sinus problem.
* Bhramari Pranayama control the high blood pressure and cure it.
* Helps to stay calm and bring stability in mind.
* Cures the problems related to nervous system.
* During pregnancy it is very helpful for pregnant women for easy and trouble free childbirth.

PRECAUTIONS

* It should be practice under expert guidance.
* People having heart disease should not hold their breath for long time.
* Pranayama should be done on empty stomach.
* If you feel dizzy while practicing, stop the exercise and start normal breathing.
*  Consult a doctor if you are suffering from any ear problem or and medical ailments before doing Bhramari Pranayama.
* Should maintain gap of 5 hours between your meal or lunch.
* Better to practice in the morning in fresh air.

6) PRANAV PRANAYAM

INSTRUCTIONS

1. Sit in Padmasana, Sukhasana or Vajrasana quietly.
2. Breathe normally and concentrate your mind on inhaling and exhaling.
3. While practicing Pranav pranayama imagine that God is everywhere in every particle.
4. Practice for 3 minutes to 1 hour as per your available time.

BENEFITS

* It gives physical and spiritual energy.
* Gives relief from mental stress and overcomes the physical disorders.
* Gives good health.
* Strengthen the mind.
* Meditation.
* Increases concentration.
* Helps in spiritual development and widen our perspective.





(Precautions
Do not practice any  Pranayama in which you don’t feel comfortable.
Do not over do the exercises if you feel pain in your body.
Start exercises mildly and then increase the repetitions as per your capacity.
People suffering from Back pain, Slip disc OR chronic disease should only practice Yoga and other exercises under the expert supervision otherwise do not do it.
Pregnant women should only practice Yoga under the supervision of an expert, otherwise do not practice any exercise by watching videos or website material.)