Yoga Session: Do these simple Pranayama to stay stress free

Yoga Session With Savita Yadav: In a busy life, every person lives under mental stress in some way or the other. Sometimes the situation becomes such that even a doctor has to be resorted to. To avoid this and get permanent relief in it, you can resort to yoga without delay. Due to which you will get rid of other problems as well as you will also be able to remain stress free. To avoid all these troubles, in the live session of News18 today, yoga instructor Savita Yadav has taught the tricks of yoga. Let us know about it in detail.

meditate first
Any yoga posture should be started with meditation. Due to this the mind becomes concentrated and good results of yogasana are seen. Concentrate on your in and out breaths. After that chant any mantra with Om.

Kapalbhati
Sit on a yoga mat and keep your spine straight. After this, place your hands on your knees and take a deep breath. Now while exhaling, slowly pull the stomach inwards. Do it according to your ability. Pull your navel inwards and exhale for a few seconds. After one round is over, relax and close your eyes. Gradually increase the duration of this easy. Keep in mind that in the initial phase, you do not have to do with much force.

Also read- Bhramari, Plank and these asanas will keep you full of energy, learn from yoga expert Savita Yadav

Uddiyana Bandh
Uddiyana bandha can also be done by exhaling and inhaling. For this, sit in Padmasana. Now place your palms on the knees. After this, pull the stomach inwards. Taking your breath in slowly, raise your ribs upwards. Now hold your breath. For this, hold your breath according to your capacity. Then exhale slowly.

butterfly or butterfly seat
Butterfly Asana This asana is especially beneficial for women. To do butterfly posture, sit with your legs extended in front of you. Keep the spine straight. Bend the knees and bring both the legs towards the pelvis. Hold both your feet tightly with both hands. You can place your hands under your feet for support. Try to bring the heels as close to the genitals as possible. Take long, deep breaths, while exhaling, press the thighs and thighs towards the ground. Start moving both the legs up and down like the wings of a butterfly. Speed ​​up slowly. Breathe in and exhale. Do this as much as you can in the beginning. Gradually increase the exercise.

Also Read – Yoga Session: Learn the Right Way to Do Kapalbhati and Uddiyana Bandha Asanas

How to do Bhramari Pranayama
To do Bhramari Pranayama, sit on the ground. After this, bend the elbows of both the hands and take them to the ears and close the ears with the help of thumbs.
After closing the ears, place the index finger and middle finger of the hands, Kanishka finger above the eyes in such a way that the whole face is covered. After this, close the mouth and release light breaths in and out through the nose.
After doing this easy for 15 seconds, come back to the normal position. Repeat this pranayama 10 to 20 times. If you want, you can do it 5 to 10 in the beginning.

anulom vilom
First of all sit in Sukhasan. After this, hold your right nostril with the right thumb and inhale through the left nostril. Now close the left nostril with the ring finger. After this open the right nostril and exhale. Now breathe in through the right nostril and exhale through the left nostril, repeating the same process.

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