Pranayama for adolescent girls

Nadi Shodhana Pranayama

The Name

Nadi means subtle energy channel and shodhan means purification
This is also known as AnulomVilom pranayama

Technique

• Sit in a comfortable meditative posture, hands in jnana mudra.
• Adopt nasagramudra of right hand and place on the nostrils, close right nostril and inhale through left nostril.
• Then close left nostril and exhale through right; once again inhale through right nostril and slowly exhale through left. This is one round of this breathing.
• Repeat four more rounds

Benefits:

• It reduces anxiety and improves concentration
• It balances right and left hemispheres of the brain.

Caution:

• In cases of cardiac problems and hypertension, this pranayama should be performed without retention of breath.

Sheetali Pranayama

The Name

The word Shitali is originally taken from the word “Sheetal” which means cold or soothing.

Technique

• Sit comfortably in any meditative posture; keep your both hands on knees.
• Now bring your tongue all the way out and fold both sides of tongue like a tube or straw.
• Take a long, deep inhalation through the tube in the tongue which is formed by folding the both sides of tongue.
• After Inhalation close your mouth and exhale with both nostrils.
• Repeat four more rounds.

Benefits:

• It calms the mind, and it’s an effective stress buster.

Caution:

• In case of low B.P.,asthma, cold and cough or other respiratory related problem pranayama should be avoided.

Bhramari Pranayama

The Name

Bhramari Pranayama gets its name from ‘bhramara’ which means ‘humming bee’. In this pranayama, buzzing sound of a humming bee is produced through the nostrils. 

Technique

• Sit in any comfortable meditative posture and close the eyes.
• Inhale deeply through the nose.
• Now adopt Shanmukhi Mudra. For this, close both ears with the thumbs; eyes with index fingers; nose with middle fingers; and mouth by placing the ring fingers just above the upper lip and small finger just below the lower lip.
• Exhaling, make deep sound of a humming bee. Concentrate on the sound. After exhalation, bring the hands back on the knees.
• This is one round. Practice five rounds like this.

Benefits:

• The sound resonating in the brain creates a soothing effect on mind and nervous system.
• It helps in relieving anxiety, anger and hyperactivity.

Caution:

• In cases of ear and nose infections, this pranayama should be avoided.

Source : POSHAN Abhiyaan