Daily Pranayama under 15-Minutes | Breathing Exercises & Yoga | Saurabh Bothra

Summary

This 15-minute pranayama practice video guides viewers through various breathing techniques aimed at improving focus, relaxation, and overall well-being. The session includes Bhastrika, the Breath of Joy, Box Breathing, and Nadish Shodan pranayama. Each round of breathing exercises is performed with clear instructions, promoting mindfulness and enhancing lung capacity. The video also encourages the practice of closing the eyes for longer durations, helping to deepen the experience. Viewers are encouraged to follow along daily to improve their comfort and proficiency in breathing techniques, contributing to better physical and mental health.

Takeaways

• 😀 The session is a 15-minute pranayama (breathing exercise) practice focused on improving breathing techniques.
• 😀 The first exercise is 'Bhastrika' pranayama, performed with loose fists in front of the shoulders, focusing on rhythmic breathing in and out.
• 😀 Three rounds of 20 breaths are practiced for the 'Bhastrika' exercise, followed by relaxation with palms on the thighs.
• 😀 The second exercise is the 'Breath of Joy,' where you expand your hands and push your chest forward while inhaling and push your hands forward while exhaling.
• 😀 The Breath of Joy exercise involves rapid inhaling and exhaling in sync with the hand and chest movements.
• 😀 The third breathing exercise is 'Box Breath,' which involves inhaling, holding, exhaling, and holding the breath in a structured pattern of 4 counts each.
• 😀 Box Breath is practiced with focused breathing, holding the breath for equal durations (4 counts in, hold, out, hold).
• 😀 The fourth exercise is 'Nadi Shodhana' pranayama, which is a nostril breathing technique to balance energy and calm the mind.
• 😀 Nadi Shodhana involves alternating nostril breathing with a specific hand mudra, alternating the breath through each nostril.
• 😀 The session ends with a relaxation period where participants are encouraged to close their eyes and focus on their breath, continuing the practice as desired.

Q & A

What is the purpose of the 15-minute PR practice video?

The purpose of the video is to guide viewers through a series of breathing exercises to enhance their relaxation and mindfulness. It focuses on helping participants develop control over their breath and improve overall well-being.

Why is it recommended to keep the eyes open for one round of practice?

Keeping the eyes open for the first round helps participants maintain focus and ensures they are performing the exercises correctly. It also allows them to adjust their posture and technique before closing the eyes for the remaining rounds.

What is the Bhastrika (Bellows Breath) exercise, and how is it performed?

Bhastrika, or Bellows Breath, involves rapid inhalations and exhalations in a rhythmic manner. The exercise is performed by taking a loose fist in front of the shoulders and breathing in and out forcefully in a steady sequence, typically for 20 repetitions per round.

What should you do if you feel uncomfortable with the Vasan posture?

If the Vasan posture feels uncomfortable, participants are encouraged to perform the exercise while sitting, rather than standing or maintaining the posture that feels strenuous.

What is the Breath of Joy, and how is it practiced?

The Breath of Joy is an energizing breathing exercise that involves inhaling while expanding the hands out and pushing the chest forward, then exhaling while pushing the hands forward and retracting the chest. This cycle is repeated rapidly to invigorate the body.

What is the Box Breath, and what does it entail?

The Box Breath is a pranayama technique that involves inhaling, holding the breath, exhaling, and holding the breath again in equal counts. Typically, each phase lasts for a count of four, forming a square-like breathing pattern.

How many rounds of Box Breath are practiced in the video?

The video guides viewers through multiple rounds of Box Breath, with each round consisting of a series of four-count breathing cycles (in, hold, out, hold). The exercise is repeated several times for relaxation and focus.

What is the Nadishodhan pranayama, and how is it performed?

Nadishodhan pranayama, also known as alternate nostril breathing, involves closing one nostril while inhaling through the other, then switching nostrils and exhaling. This cycle is repeated for several rounds to balance the energy in the body and calm the mind.

What is the significance of the Chin Mudra and the positioning of the fingers in Nadishodhan pranayama?

Chin Mudra is a hand gesture where the tip of the index finger touches the tip of the thumb, symbolizing unity and focus. In Nadishodhan pranayama, the index and middle fingers of the right hand are placed between the eyebrows, while the thumb closes the right nostril and the ring finger closes the left nostril.

How long should the eyes be kept closed after completing the pranayama exercises?

After completing the pranayama exercises, viewers are encouraged to keep their eyes closed for one minute to allow for deeper relaxation and internal awareness. They may choose to continue with their eyes closed or gently open them if they feel ready.