Pollution is one of the biggest challenges we face today.
Governments across the world are fighting to solve the issue that spans all spectrums – air, water, food, et al. If there’s boiled and RO purified water to combat pollutants in our water bodies, there’s organic and home grown food to thwart food adulterations.
And what of pollutants in the air? There are certain things you can do, from the comfort of your living room, that can help make you air pollution proof.
Yogic mantras have been known for centuries to help in strengthening the human respiratory system. The ‘Pranayama’ is the most powerful yogic weapon you can use to regularly combat pollutants.
Here’s a pranayama series to help start you off:
Kapabhati
Sit in a comfortable position and take a deep breath. Then, keep exhaling through your nostrils while contracting your abdominal muscles each time you exhale. Practise this for 5-10 minutes regularly.
Note: High BP patients, if tired during the process, should take deep breaths to relax themselves.
Anuloom-Viloom
Remain seated in the same position. Block your left nostril with your right thumb. Then, exhale and inhale through your left nostril. Next, block the left nostril with your ring finger and middle finger – exhale and inhale through your right nostril.
Repeat the process for 10-15 minutes.
Suryabhedi
Continue to sit in the same position. Gently block your left nostril with the ring finger and middle finger of the right hand. Deeply inhale and exhale through the right nostril. Continue this practice for 5-10 minutes.
Note: It is best to practise this during the winter season. High BP patients should avoid this exercise.
Bahiya Pranayama
Inhale deeply. Then, let your breath out in three intervals. For the first, contract your abdominal muscles – pulling them in as much as possible. For the second, lower your chin, pressing it to your collarbone. And finally, pull your perineum muscle upwards, holding that position for as long as you’re comfortable.
When you inhale again, raise your chin, release the abdominal muscles and finally, the perineum.
Repeat this process thrice.
Mahaprana Dhwani
Continue sitting in the same position. Take a long, deep breath and as you exhale, chant the ‘hum’ sound. Repeat the chants 5-10 times.
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