Namaste
and welcome to Namaste Yoga.
My name is Surbhi. I am a yoga teacher.
The goal of my channel is to tell you
all those little tips
and tricks that many yoga teachers know
but somehow
in class setting they do not get
conveyed to the students.
As i have mentioned in many other videos
that
not every human being is same.
Everybody's body is different, the body
needs
are different, that's why everybody needs
different kind of pranayama.
But what if you are a healthy person?
That question has come to me from many
of my students.
What if I am very healthy, I do not have
any problem?
There is no one particular pranayama
that I want to concentrate on.
But I want to get the benefit from all
the pranayamas.
So in which sequence should I do these
pranayamas?
It is a very good question because the
sequence
does matter. So in today's video I will
be telling you
in which sequence you need to do these
four
important pranayamas. When we start
pranayama, we should always
start from Kapalbati. Kapalbati makes
our breath
longer and stronger. It really
strengthens our diaphragm,
and it also clears out our nasal passage.
So normal breathing we do,
active inhale and passive exhale.
So we inhale, and exhalation happens
automatically.
But Kapalbati is opposite. In Kapalbati
we do active exhalation
and passive inhalation.
Keep your hands in Dhyan Mudra,
take a deep breath in
and actively exhale. Don't worry about
inhalation.
Your body is wired to keep you alive
so the inhalation will automatically
happen whether you want it or
not. Just exhale.
Do Kapalbati, usually I would recommend
about 50 breath and three rounds of
those 50 breaths.
So maybe approximately three minutes.
After Kapalbati it's a good idea to do
Bhastrika Pranayama. Bhastrika is
a balance of body and mind. It
aligns your body movement with your
breath.
So in general, if you want to do yoga,
practicing Bhastrika is very good because
then you know
how to align your breath while doing the
asanas.
It also clears up your nasal passage
and it also clears your mind and gets
you ready for slow breathing.
Unlike Kapalbati in Bhastrika we are
going to do
active inhale as well as active exhale.
So it will be like
If you want you can add your motion of
hands in between.
So inhale up and exhale down. Loose fist
[Music]
like that. So do Bhastrika Pranayama for
three minutes approximately
or as long as you can keep up because
sometimes people feel
dizzy after doing Bhastrika Pranayama. So
once you start to feel
light-headed or dizzy please stop before
that.
Once you're done with Bhastrika, take a
deep breath in.
Now your mind is all calm because that is
what Bhastrika does to you
and third Pranayama you should be doing is
Anulom Vyom Pranayama or Alternate Nostril Breathing.
For this pranayama your breath needs to
be
very calm and very
quiet, unlike Kapalbati and Bhastrika.
Your breath should be so calm and quiet
that if you put a feather
underneath your nose it will not move.
So your left hand in Dhyan Mudra
and your right hand in Vishnu Mudra.
Always start and end Anulom Vyom
Pranayama from your left nostril.
So inhale first,
close your right exhale
left
then inhale left
close left
exhale right
inhale right
close right, exhale left
This is one round of an Anulom Vyom
Pranayama
As you must have noticed that i'm not
breathing in
super fast or making a sound, it has to
be very calm,
quiet, easy breath. And try
to make your exhales longer than your
inhale.
For all these Pranayamas Kapalbati,
Bhastrika, Anulom Vyom, I have made
separate videos
and have covered them in very detail.
All the links for those videos are in
the description box.
And the last but not least Pranayama
is Brahmari. Brahmari Pranayama
combines the breath with the sound.
Because sound has vibration
and when you combine it with your breath
it really calms you down
that's why when people chant AUM
it really calms them down. The vibration
covers the whole body every single cell
in the body.
So that's why whenever you do Pranayamas
Brahmari
should be the last one to do. So for that
we need to close all our senses, our ears,
our eyes, and mouth and only breathe from
our nose. And while we are exhaling
we need to make a humming sound like
this.
So many times people are asked to do this,
like keep your finger on your forehead,
close your ears with your thumb,
and breathe. If you're just doing
Brahmari just for two-three times,
yes that works, but if your goal is to
calm you down, keep up with the breath
for at least two three minutes
keeping your hands like this is not
going to work.
Because eventually your hands are going
to get tired
and your focus is going to be on your
hands or your shoulders rather than on
the breath. So what I recommend
is just keep your ears closed, you can
use your thumb, your finger,
keep your eyes closed, you don't have to
put fingers on your eyes,
just be true to yourself, keep them
closed.
So keep your ears closed, keep your eyes
closed,
and inhale
and exhale with the sound
[Music]
That's one breath of Brahmari.
Recommended, at least at least
three, but if you truly want the benefit
at least for three minutes. Once you
finish with Brahmari
automatically a feeling of relaxation
is going to be in your body. So I would
recommend
as soon as you're done with the Brahmari
Pranayama
just sit, keep your eyes closed
and stay in this position as long as you
can
[Music]
because there will be no thoughts in
your mind.
Just sit there
however long you feel like sitting. Once
your thought process starts you want to
move you can get up and move.
But please use those few minutes after
Brahmari
to stay where you are and be
one with the nature. So all four
Pranayamas Kapalbati, Bhastrika,
Anulom Vyom and Brahmari, at least for
three minutes each that is the proper
sequence
of doing Pranayama. I hope you enjoyed
the video today.
If you have any question or concern
about this
video please feel free to write in the
comment box.
You can also follow me on Facebook and
Twitter.
And as I mentioned there are links
to my detailed videos of Pranayamas in
the description box.
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to the Channel
and click on the Notification Bell as I
will be making more videos like this
every week. I wish you all a very Happy
and Healthy Day.
[Music]
Namaste