The Five Pranayama for your Heart Health

Yoga for Heart Health:

The seven Pranayama which cures heart diseases, stomach related problems, relieves from stress and tensions and totally keeps us fit, healthy and happy. Let’s have look at these pranayamas which is for your hearth health.

Bahya Pranayama:-

Bahya means ‘outside’. This pranayama is followed by three ‘Bandhs’.

• Jalandar Bandh
• Udiyana Bandh
• Moola Bandh

Jalandhar Bandh:

Steps:

• Sit in Padmasana or Siddhasana.
• Take a deep breath and hold your breath by touching your chin to the chest.
• Make sure that you do not inhale or exhale while touching your chin to the chest.
• Hold your breath as long as you can; slowly up your neck and exhale.

Uddiyana Bandh:

Steps:

• Sit in a same position, after Jalandar Bandh.
• Take a deep breath and exhale it forcefully through your mouth; pull your stomach so that your bellybutton is touches the back bone internally.
• Hold it for some seconds and slowly release out the air coming back to your position.
• Do this for 2-3 times.

Moola Bandh:

Continue this asana after Udiyana bandh. Lift your muscles from groin area (between the abdomen and the thigh), for a few seconds and comeback to
the normal position slowly.

These are the three bandhs, which forms Bahya Pranayama. Do the three bandhs continuously and hold it for few seconds and then release them
slowly. Practice this for 2-5 minutes.
Like this!

Benefits:
Bahya Pranayama cures all the stomach related problems like, constipation, acidity, etc.
It increases the stamina and creates a positive environment in the mind.

Anulom Vilom Pranayama:-

Procedure:

• Sit straight and comfortably in the flat ground or in your chair by closing your eyes.
• It’s an alternative breathing through the left and right nostrils.
• First relax your body by a few breathes.
• Keep your left palm on left knee and right palm on right knee. Your left palm must be in Gyaan Mudra and right palm in a Nasikagra Mudra.
• Place the right thumb on the right nostril and breathe in from the left nostril; close the left nostril and exhale through the right nostril. Next inhale through
• the right nostril, close the right nostril and exhale through the left nostril.
• Continue this process slowly for a few minutes.

Benefits:

• This improves the concentration of mind.
• Removes the blockage in arteries and protects the heart.
• Improves the face glow.

Bhramari Pranayama:

Bhramari is the name of a Indian Bee. In this we have to exhale by making a humming sound like a bee.

Procedure:

• Sit down in Padmasana or Vajrasana.
• Start this pranayama with your thumbs closing your external auditary canals; the first two fingers are placed on the closed eyelids; while the ring fingers
• slightly towards the nostril region and the pinkey fingers are placed over the lips.
• Now take a slow and deep breathe through the nose and let out the air by making a humming sound in the nasal
• passages like a bee. Do this for 5-6 times.

Benefits:

• It controls your anxiety and anger which leads to high B.P.
• It tones up the nervous system.
• It calms our mind and controls breathe related problems.
• This is very good for pregnant women.

Udgeeth Pranayama:

Procedure:

• This is very simple Pranayama, includes a slow long inhaling and exhaling.
• Sit straight in a meditation pose.
• Take a deep breath and exhale it out by saying ‘ommmmm’ as much as you can and concentrate on your mind.

Pranav Pranayama:

Procedure:

• Sit either on the ground or on the chair.
• Place your palms on your thighs by making a chin mudra and other fingers straight.
• Now, inhale deeply and exhale by making a sound ‘aaaaaa’. Concentrate on your mind completely while performing this.
• Do this for 3-5 times or as much as you can.
• It improves your thinking power, relieves you from tensions and keeps your mind healthy.

So, practice this daily for a good health. The important thing is you must practice this in the presence of an expert until you become perfect.