| Types of Yoga | | | | 4. Now hold your breath for sometime, open the right |
| If you wanted to start yoga as a beginner, you have | | | | nostril, close the left nostril with your right hand's ring |
| clicked the right link. Hatha yoga is one of the most | | | | finger (because the pointing finger and the middle finger |
| popular forms of yoga in the western world. It is use | | | | are closed in Kumbhaka) |
| of yoga postures or asana. Many people practice | | | | 5. Again, exhale (prolonged) through the right nostril. |
| hatha yoga only for it physical benefit, unaware of the | | | | Change your fingers and nostrils and repeat the |
| mental benefits it provides. However, the aim of hatha | | | | exercise continuously. |
| yoga is meant to be to condition the body, so that the | | | | Note:o Kumbhaka is a unique way of holding the |
| mind can be prepared for other activities like spirituality | | | | fingers for the asana, but for the first six months you |
| and meditation. It is believed that when the body is in a | | | | can hold your right nostril with your thumb finger and |
| good physical condition, the mind is free to concentrate | | | | the left nostril with your pointing finger.o If you cannot |
| on spiritual activities and renunciation. | | | | sit in Padmasana, adopt any comfortable posture; but |
| All the physical asanas or postures come under Hatha | | | | sit erect. |
| Yoga and is the most widely practiced yoga types | | | | Kapalabhati Pranayama: |
| when compared to Karma Yoga, Bhakti Yoga etc. | | | | Rapid exhalation and inhalation is Kapalabhati, well |
| For beginners, to start with you should be able to | | | | known as the destroyer of disorders caused by |
| control your breathing so that you cardiac muscles can | | | | phlegm. |
| be stronger to support the other asanas you might | | | | 1. Spread out your yoga mat and sit erect in |
| perform at later stages. Also the breathing techniques | | | | padmasana. If you find padmasana difficult, sit erect in |
| are widely practiced all over the world to overcome | | | | normal sitting position (folded legs) |
| problems like regular headaches, blood pressure | | | | 2. Place your hands on your respective knees. |
| control etc. Hence, we would start with the | | | | 3. Exhale the air inside your lungs forcibly(Passive |
| Anuloma-Viloma Asana and the Kapalabhati | | | | inhalation) |
| Pranayama. | | | | 4. After each exhalation, make a passive inhalation, |
| Anuloma-Viloma Asana: | | | | which is very short and then again exhale. |
| 1. Sit in the right posture which is advised to be | | | | 5. Repeat the exercise continuously. |
| Padmasana. You can also choose a suitable posture | | | | Note:o It is a very useful exercise for asthama and |
| depending on your convenience but sit erect. | | | | constipation.o Your lungs and liver become strong.o |
| 2. Now, fold your pointing finger and the middle finger | | | | Blood circulation and respiratory activities are taken |
| of your right hand. (Kumbhaka) | | | | care of.o People who have diabetes, do not practice |
| 3. Sir erect, use your right hand's thumb finger to close | | | | it.o Also, people who are suffering from ulcers in the |
| your right nostril and then take a prolonged inhalation | | | | stomach should not practice it. |
| through your left nostril. | | | | |