Ten Yogasana and Pranayama to Cure of Snoring
Yoga is one the effective measures to cure the sensitivity of snoring problems. As long as one practices the below given yoga, the beneficial impacts are visible with the person. The result is quite fruitful and surprising if one practices the same for a longer period of time. In fact, Yoga ensures enhancing of lung capacity, maintain healthy weight and keep the air passage remain open leads to minimizing snoring problems.
- Kapalbhati : Kapalabhati (Sanskrit: कपालभाति, romanized: kapālabhāti), also called breath of fire,[1] is an important Shatkarma, a purification in hatha yoga. The word kapalabhati is made up of two Sanskrit words: kapāla meaning 'skull', and bhāti meaning 'shining, illuminating'. It is intended mainly for cleaning the sinuses but according to the Gheranda Samhita has magical curative effects.[2] The Technique of Kapalabhati involves short and strong forceful exhalations and inhalation happens automatically.[3] There are three forms of Kapalabhati:
- Vatakrama kapalabhati, a practice similar to the Pranayama technique of Bhastrika, except that exhalation is active while inhalation is passive, the opposite of normal breathing.
- Vyutkrama kapalabhati, a practice similar to Jala neti, it involves sniffing water through the nostrils and letting it flow down into the mouth, and then spitting it out.
- Sheetkrama kapalabhati, can be considered the reverse of Vyutkrama kapalabhati, in which water is taken through the mouth and expelled through the nose.
- Bhramari Pranayama ; The Bhramari pranayama breathing technique derives its name from the black Indian bee called Bhramari. Bhramari pranayama is effective in instantly calming down the mind. It is one of the best breathing exercises to free the mind of agitation, frustration or anxiety and get rid of anger to a great extent. A simple technique, it can be practiced anywhere - at work or home and is an instant option to de-stress yourself.The exhalation in this pranayama resembles the typical humming sound of a bee, which explains why it is named so.
The science behind Bhramari pranayama
It works on calming the nerves and soothes them especially around the brain and forehead. The humming sound vibrations have a natural calming effect.
How to do Bhramari pranayama (Bee Breath)
- Sit up straight in a quiet, well-ventilated corner with your eyes closed. Keep a gentle smile on your face.
- Keep your eyes closed for some time. Observe the sensations in the body and the quietness within.
- Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.
- Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee.
- You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.
- Breathe in again and continue the same pattern 3-4 times.
- Preparatory poses and follow up poses for Bhramari pranayamaThis is usually done after the warm-up at the start of the yoga practice. However, you can practice this later too.Variations in Bhramari pranayama
- You can also practice Bhramari pranayama lying on your back or lying on your right. While practicing the pranayama while lying down, just make the humming sound and do not worry about keeping your index finger on the ear. You can practice the Bhramari pranayama 3-4 times every day.The Bhramari pranayama breathing technique derives its name from the black Indian bee called Bhramari. Bhramari pranayama is effective in instantly calming down the mind. It is one of the best breathing exercises to free the mind of agitation, frustration or anxiety and get rid of anger to a great extent. A simple technique, it can be practiced anywhere - at work or home and is an instant option to de-stress yourself.The exhalation in this pranayama resembles the typical humming sound of a bee, which explains why it is named so.
The science behind Bhramari pranayama
It works on calming the nerves and soothes them especially around the brain and forehead. The humming sound vibrations have a natural calming effect.How to do Bhramari pranayama (Bee Breath)
- Sit up straight in a quiet, well-ventilated corner with your eyes closed. Keep a gentle smile on your face.
- Keep your eyes closed for some time. Observe the sensations in the body and the quietness within.
- Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.
- Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee.
- You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.
- Breathe in again and continue the same pattern 3-4 times.
- Ujjayi Pranayama
- Chanting of OM
- Bhujangasana
- Naukasana
- Dhanurasana
- Surya Namaskar
- Warrior Pose
- Simhasana
