10 Minute Pranayama to Increase Immunity | इम्यूनिटी बढ़ाने के लिए प्राणायाम @satvicyoga

Satvic Movement

4 May 202114:34

Summary

TLDRThe video script introduces a pranayama (breathing) practice session aimed at improving health and longevity. The instructor highlights the benefits of deep breathing, contrasting shallow breaths with the deeper, slower breathing patterns of animals like turtles. The practice includes techniques such as inhalation, exhalation, and retention, with a focus on balance and cleaning the body internally. The session also includes exercises like Anulom Vilom, where alternate nostrils are used for breathing. The instructor emphasizes proper posture, mindfulness, and encourages participants to practice at their own pace for improved memory, lung capacity, and internal cleansing.

Takeaways

🧘‍♂️ The session focuses on practicing Pranayama, with a special emphasis on inhalation, exhalation, and breath retention.
🐢 Slow, deep breathing, like that of a turtle, is believed to lengthen life and improve memory, in contrast to rapid breathing.
💪 Deep breathing enhances lung capacity, cleanses internal organs, and supports overall health.
🔄 The Pranayama practice is meant to be done at your own pace without forcing your body beyond its limits.
👃 The session includes focused breathing techniques, such as inhaling deeply and exhaling slowly, to relax the mind and body.
🧠 These breathing exercises aim to improve internal balance and cleanse the body from the inside.
✋ The practice involves using specific finger placements to alternate breathing between nostrils, which helps balance energy in the body.
🌿 Practicing Anulom-Vilom (alternate nostril breathing) is emphasized to improve body balance and internal cleansing.
🎯 The instructor advises to be mindful of how the lungs feel and to observe changes in energy and bodily movement after the exercises.
🙏 The session concludes by encouraging participants to repeat the routine or focus on specific Pranayama exercises that benefit them most.

Q & A

What is the main focus of the breathing exercises mentioned in the script?
-The breathing exercises focus on inhalation, exhalation, and retention of breath to improve lung capacity, cleanse internal organs, and enhance memory and energy.
Why does the speaker compare the breathing patterns of dogs and turtles?
-The speaker compares dogs, which breathe quickly and have shorter lives, to turtles, which breathe slowly and live longer. This comparison emphasizes the benefits of slow, deep breathing for longevity and better health.
What physical benefits are mentioned for practicing these breathing exercises?
-The benefits include increased lung capacity, improved gas exchange, better memory, enhanced focus, internal organ cleansing, and a feeling of balance and relaxation.
What is the significance of maintaining a straight posture during the exercises?
-Maintaining a straight posture ensures that the lungs fully expand and aids in the proper flow of breath, maximizing the benefits of the exercises.
Why is it suggested to practice these exercises outdoors if possible?
-Practicing outdoors is suggested to breathe fresh air, which can enhance the cleansing and rejuvenating effects of the breathing exercises.
How does the speaker recommend participants approach the exercises in terms of capability?
-Participants are advised to practice according to their own capability and not force themselves, ensuring a gradual and comfortable progression in their breathing exercises.
What is Anulom-Vilom, and what is its purpose?
-Anulom-Vilom is a breathing technique that involves alternating nostrils to inhale and exhale. It helps balance the body and cleanse the internal systems, leading to physical and mental harmony.
Which fingers are used to practice Anulom-Vilom, and how are they positioned?
-The thumb and ring finger are used to close the nostrils, while the index and middle fingers remain relaxed. The right hand is typically used for this practice.
What sensations or effects are participants encouraged to notice during the breathing exercises?
-Participants are encouraged to notice how open their lungs feel, the movement of their breath, and any feelings of relaxation or balance in their body.
What options does the speaker give for further practice after the session?
-The speaker encourages participants to repeat the entire routine or focus on the specific breathing exercise that they found most beneficial.

Outlines

00:00

🌬️ Practicing Pranayama for Longer Life

In this segment, the speaker introduces the concept of pranayama, emphasizing its importance for health and longevity. They draw a comparison between the rapid breathing of a dog, which shortens its life, and the slow breathing of a tortoise, which leads to a longer life. Practicing pranayama helps improve memory, enhances internal organs, and cleanses the body from within. The speaker explains the process of deep breathing exercises and stresses maintaining proper posture while practicing. The goal is to improve lung capacity and maximize the exchange of gases in the lower part of the lungs. Outdoor practice and a focused approach are recommended to avoid forcing the body beyond its limits.

05:02

🧘 Alternate Nostril Breathing (Anulom-Vilom) for Balance

This section describes the practice of Anulom-Vilom, an alternate nostril breathing technique that helps balance the body and cleanse it from within. The speaker instructs how to use the thumb and ring finger to close nostrils during the practice. The process involves exhaling through one nostril, inhaling through the other, and holding the breath. This cyclical breathing helps achieve internal balance and promotes a calm and focused state. The emphasis is on using the right hand for nostril control, while the left hand remains relaxed. The detailed steps include alternating between nostrils and holding the breath at specific intervals.

10:03

🌿 Finishing the Routine and Noticing Inner Peace

In the final paragraph, the speaker guides the audience through concluding the pranayama session. They describe the process of breathing through one nostril while holding the breath and then exhaling through the other, following a rhythmic pattern. After a few rounds, the speaker encourages participants to observe how their lungs feel more open and how movement in the body reflects the five elements. The session ends with the invitation to repeat the pranayama exercises as desired and a warm sign-off, encouraging further practice for deeper benefits.

Mindmap

Keywords

💡Pranayama

Pranayama refers to a set of breathing exercises that regulate the breath to enhance mental and physical well-being. In the video, the instructor emphasizes the practice of controlled inhalation, exhalation, and retention of breath, explaining how it strengthens the lungs, cleanses the body internally, and improves memory and vitality.

💡Inhalation and Exhalation

Inhalation is the act of drawing air into the lungs, while exhalation is the process of releasing it. The video highlights the importance of deep, mindful inhalation and exhalation for effective pranayama practice, contrasting shallow breathing (as in dogs) with slow, deep breathing (as in turtles) to explain its effects on longevity and health.

💡Retention

Retention refers to holding the breath after inhalation before exhaling. In the script, the instructor discusses how this step in pranayama allows for maximum gas exchange in the lungs, improving internal health and enhancing oxygen flow to the body.

💡Shallow Breathing

Shallow breathing is a pattern where only the upper part of the lungs is used, resulting in less oxygen intake. The video emphasizes that shallow breathing is inefficient, urging viewers to adopt deeper breathing techniques to fully engage the lungs for better health.

💡Anulom-Vilom

Anulom-Vilom is a type of alternate nostril breathing used in pranayama. The instructor teaches this practice to balance the body's internal energy and cleanse the system, guiding viewers to use their thumb and fingers to alternate between blocking and unblocking nostrils.

💡Nostril Breathing

Nostril breathing involves inhaling and exhaling through specific nostrils during pranayama. The video demonstrates how closing one nostril and breathing through the other creates balance and harmony within the body, contributing to mental clarity and physical cleansing.

💡Internal Cleansing

Internal cleansing refers to the body's detoxification and purification through breath control in pranayama. The instructor emphasizes that pranayama practices, especially deep breathing and breath retention, help cleanse the internal organs, particularly the lungs, and improve overall health.

💡Slow Breathing

Slow breathing is a deliberate technique in pranayama that contrasts with rapid or shallow breathing. The video suggests that breathing slowly and deeply, as practiced by turtles, leads to longer life and greater internal strength, as opposed to the rapid breathing seen in animals like dogs.

💡Balance

Balance refers to the equilibrium that pranayama creates in the body. The practice of Anulom-Vilom (alternate nostril breathing) helps in restoring balance in the body's energy channels, which the instructor explains as a key benefit of pranayama.

💡Breath Awareness

Breath awareness is the mindfulness of one’s breathing patterns during pranayama. The instructor encourages participants to notice their breathing, how their lungs feel, and how their body reacts during the practice, promoting mental focus and relaxation.

Highlights

Introduction to the concept of pranayama with inhalation, exhalation, and retention.

Comparison of breathing patterns between animals like dogs and turtles to explain the impact of breathing on longevity.

Explanation of how deep breathing improves memory, strengthens internal organs, and cleanses the body from within.

Shallow breathing is common, but the goal is to practice pranayama to expand the lungs, especially the lower parts where gas exchange is maximized.

Encouragement to practice pranayama outdoors with a straight posture and no force—just following individual capacity.

Step-by-step guide to a focused breathing exercise involving inhalation and exhalation with retention.

Introduction to Anulom-Vilom pranayama, a practice that brings balance to the body and cleanses it from within.

Use of thumb and ring finger to control nostrils during Anulom-Vilom, while keeping the middle and index fingers relaxed.

Detailed walkthrough of Anulom-Vilom technique, alternating between nostrils for inhalation and exhalation.

Reminder to breathe normally between practices and notice how your body feels after pranayama.

Encouragement to focus on how open the lungs feel and how the body is moving after pranayama practice.

Highlight of the importance of balancing the five elements in the body through pranayama.

Final note of gratitude for participating in the session and encouragement to repeat the routine or choose preferred exercises.

Closing with a reminder of the positive impacts of pranayama on overall well-being.

Acknowledgement of future sessions and further practice for improving health.