Malaika Arora Champions Pranayama as Essential Wellness Practice
Bollywood celebrity Malaika Arora recently took to Instagram to emphasize the importance of pranayama in daily life. She declared that these breathing exercises form the very heart of yoga practice. For those unfamiliar with the term, pranayama represents a collection of controlled breathing techniques from ancient yogic traditions.
These practices offer significant benefits for both physical health and mental relaxation. Malaika specifically highlighted how pranayama helps balance the body's three fundamental energies known as tridoshas. These include vata, pitta, and kapha.
Five Breathing Exercises Malaika Arora Swears By
In her social media post, Malaika Arora shared five specific pranayama techniques that she regularly incorporates into her routine. She presented them as the breathing practices your body truly needs. Her list includes:
- Bhastrika
- Kapalbhati
- Anuloma Viloma
- Bharamri
- Udgeet
The actress encouraged her followers to make these exercises part of their regular health and fitness regimens. She believes everyone can benefit from consistent pranayama practice.
Detailed Breakdown of Each Pranayama Technique
Bhastrika Pranayama
Dr Hansaji Yogendra, who serves as director of The Yoga Institute, explained the Bhastrika technique. This practice involves rapid and forceful breathing through the nose. Practitioners should sit comfortably with their spine and head aligned in a straight line.
The entire body needs to remain relaxed during the exercise. Begin by observing your natural breath for several rounds. Then initiate a forceful exhalation followed immediately by an equally forceful inhalation. Continue this pattern of strong inhalations and exhalations in a rhythmic sequence.
Kapalbhati Kriya
Dr Yogendra described Kapalbhati as an ancient yogic cleansing practice. The name translates literally to shining forehead. This technique not only uplifts the mind but also rejuvenates facial appearance, creating a radiant glow.
Start by sitting in a comfortable meditative posture like Sukhasana. Inhale and exhale sharply with force and speed. Keep facial muscles relaxed without any contortion. The throat muscles will naturally engage during this process. Avoid excessive nostril flaring and minimize body movement. Focus primarily on maintaining forceful breathing throughout the exercise.
Anuloma Viloma Practice
Jiggayasa Gupta, a nutrition and fitness coach with FITTR, explained Anuloma Viloma. This technique also goes by the name Nadi Shodhana or alternate nostril breathing. The practice involves inhaling through both nostrils simultaneously.
Exhalation occurs alternately between the left and right nostrils. Use the thumb of your right hand to manipulate the right nostril. Employ the pinky and ring fingers to control the left nostril. This creates a balanced breathing pattern between both nasal passages.
Bharamri and Udgeet Techniques
Dr Kunal Bahrani, clinical director and head of neurology at Marengo Asia Hospitals in Faridabad, discussed these calming practices. Both exercises activate the parasympathetic nervous system. This helps reduce stress and anxiety levels significantly.
For Bharamri, sit upright with closed eyes. Place your thumbs in your ears to block external noise. Position index fingers on the cartilage between cheeks and ears. As you breathe in and out, gently press this cartilage while producing a loud humming sound.
Udgeet involves chanting the sacred syllable om during both inhalation and exhalation. This creates a vibrational effect throughout the body and mind.
Comprehensive Benefits of Regular Pranayama Practice
According to Dr Bahrani, consistent breathing exercises deliver multiple health advantages:
- Mental Calmness: The humming sound in Bharamri stimulates the vagus nerve, promoting relaxation and mental clarity.
- Stress Reduction: Practices help lower cortisol levels and induce profound tranquility.
- Improved Focus: Concentration on breath patterns enhances mindfulness and attention span.
- Respiratory Enhancement: Exercises increase lung capacity and improve breathing patterns through diaphragm engagement.
- Better Sleep Quality: Regular practice calms the nervous system, potentially reducing insomnia.
Medical professionals always recommend consulting with healthcare practitioners before starting any new wellness routine. Individual health conditions may require specific modifications to these breathing techniques.
Malaika Arora continues to inspire her audience with practical wellness advice. Her emphasis on pranayama reflects a growing recognition of breathing exercises as fundamental components of holistic health maintenance.
