हिंदी
According to yoga experts, breathing exercises are essential for preserving heart health. Yoga is a natural and safe way to address a variety of health issues, including prevention, treatment, and recovery. This includes heart health, where yoga combines asanas, mudras, and pranayama to offer substantial benefits. Furthermore, leading a positive lifestyle is essential for maintaining general health.
He recommended a few pranayama exercises to help maintain a healthy heart that you can progressively incorporate into your everyday routine:
1. Bhastrika Pranayama
Take a deep breath and fill your lungs with air. Breathe out fully. Keep your inhaling and exhalation ratios at 1:1. For example, exhale for six counts after inhaling for six.
2. Bee Breath by Brahmari Pranayama
Place your thumbs on the external flap outside of your ear, known as the “Tragus.” Put your middle finger on the Medial Canthus, your ring finger on the corner of your nose, and your index finger on your forehead. Take a deep breath to fill your lungs. As you release the breath, make a buzzing noise that sounds like a bee humming, like “mmmmmmm.” Throughout the exercise, keep your mouth shut and sense the sound’s vibrations traveling throughout your body.
3. Pranayama Vratakar:
Take a deep breath and expand your lungs. Don’t move about in your stomach. Three circles should appear in front of your face. Draw imaginary circles near your nose with your right hand. Visualize air entering your nose like a spring. Draw three clockwise circles in front of your nose in a single breath, then release the air. Gradually work your way up to 100 circles once you’re comfortable using this method.
4. Nostril breathing, Anulom Vilom Pranayama
Using your thumb, gently shut your right nostril and take a breath through your left. Shut your left nose and release the air through your right one. Breathe in through your right nostril and out through your left by closing it. One cycle is finished here; continue for ten minutes.
5. Bellows Breath/Skull Shining Breathing by Kapal Bhati Pranayama
Breathe normally in and concentrate on releasing the breath in quick, forceful, rhythmic breaths. Compress all of the air in your lungs and diaphragm using your stomach. Breathing should come naturally as you let go of your stomach.
6. The Pranayama Udgeeth
Take a comfortable seat in a pose such as Padmasana, Ardhapadmasan, or Sukhasana. Keep your back straight and shut your eyes. In the Prapthi Mudra, place your palms on your knees, facing upward. Take a deep breath to fill your lungs. Make a circle with your lips as you exhale, and chant “Oooooooommm” for as long as you can. Your entire body should vibrate in response to the sound.
