Pranayam

Bubu and Shiela are my neighbours across the hall upstairs here at Sreedhair. They were born and raised in Kerala and now live and run a business in Dubai. One of bubu’s gurus is Swami Ramdev (divyayoga.org)

They are here for rejuvenation and not only is ayurveda a part of their life, they also chant, do yoga and pranayama breathing exercises

Here are the 9 breathing exercises that they live by.

1. Kapal Badi
The intake is a natural breath. The out breath is forceful and pulls in as hard as you can. Spine straight, head up. When you breathe out pull your stomach in as hard as you can. It is a massage for the organs. Do for as long as you can. Start with 20 or so and build up.

2. Hold Exhale
breathe in and then exhale fully while pulling in your tummy. When you have fully exhaled, drop your head and log it down on your chest and count to 15. Do 3 times –  max 5 times

3. Rotate tummy
Exhale fully and then pull tummy in and rotate in all directions. Do 3 times –  max 5 times

4. Ujjai breathe
pull tummy in Breathe in fully through nose as  – while breathing through the nost in make a sound like a hiss or a hissy snore
hold breath for 8 seconds and breatheout slowly through nose with hissing sound.
Do 3 times –  max 5 times

5. do the same as above but try to made the sounds go to sides of the neck and jar

6.Anvlom Livom
hold left nostril closed with thumb of left hand
inhale fully and shift and close right nostril with first finger of right hand and exhale
then inhale also through right nostril
always change sides after inhale
hold 1 or 2 seconds after inhale
dont hold after the exhale
Do for 5 minutes or so

7.Amulom Vilum
hold left nostril closed with thumb of left hand
breathe in for 4 seconds, hold for 8 seconds then switch and breathe out for 12 seconds
repeat
always change sides after inhale

8. Close ears with thumbs = hold flaps at front of ears on face down
spread fingers on face with pointer fingers up on forehead and other fingers around nose
Take a full inhale, close eyes and make the sound of a bee on the exhale
make the sound move around the face
Do 3 times –  max 5 times

9. Sit in yoga pose with hands upright, thumbs make circle with first finger – palms up with fingers straight
Inhale fully and on exhale make an om sound that turns into a yam sound and make the sound travel around your face
Do 3 times –  max 5 times

10. lie down and rest