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COSMETOLOGY - CITS

• Pranayama is a profound and transformative aspect of yoga that, when practiced correctly and consistently,
can lead to significant improvements in health, well-being, and spiritual growth.
Pranayama, the practice of breath control in yoga, includes various techniques each with specific benefits. Here’s
a simplified explanation of the pranayamas you mentioned:
1 Bhastrika Pranayama (Bellows Breath):
• Sit comfortably with your spine straight.
• Inhale deeply through your nose, filling your lungs with air, and then exhale forcefully, also through the
nose. Both inhalation and exhalation should be of equal duration and intensity.
• Repeat this process rapidly for a few cycles, like a bellows.
2 Sitkari Pranayama (Hissing Breath):

• Sit in a comfortable position with your teeth lightly touching each other and your lips slightly open.
• Inhale through the teeth, creating a hissing sound, then close your mouth and exhale slowly through the
nose.
• This can be practiced for several minutes, producing a cooling effect.
3 Bhramari Pranayama (Bee Breath):
• Sit comfortably and close your ears with your thumbs.
• Place your fingers over your eyes and forehead. Keep your mouth closed and teeth slightly apart.
• Inhale deeply through the nose, then while exhaling, make a humming sound like a bee.
4 Ujjayi Pranayama (Victorious Breath):
• Begin in a comfortable seated position.
• Inhale slowly through the nose, then constrict your throat to create a soft snoring sound while keeping the
mouth closed.
• Exhale slowly through the nose, maintaining the constriction in your throat.
5 Plavini Pranayama (Floating Breath):
• This involves taking sips of air until you fill your belly with air, somewhat like inflating a balloon.
• The aim is to be able to float on water due to the increased buoyancy from the air in the stomach, but it’s
generally practiced on land as a way to learn breath control.
6 Surya Bhedana Pranayama (Sun Piercing Breath):
• Sit comfortably with your back straight.
• Close your left nostril with your ring finger, then inhale slowly and deeply through your right nostril.
• Close the right nostril with your thumb and exhale slowly through the left nostril.
Each of these practices has specific effects on the mind and body and should be done on an empty
stomach and in a calm environment for the best results.
Safety precautions of performing pranayama
Practicing pranayama, like any other physical or breathing exercise, requires awareness of safety precautions
to ensure it is beneficial and not harmful to your health. Here are some key safety precautions to consider when
performing pranayama:
1 Start with Guidance: If you are new to pranayama, start under the guidance of an experienced yoga instructor.
They can provide personalized instructions and modifications based on your health and ability.
2 Be Aware of Medical Conditions: Individuals with medical conditions, especially those related to the heart,
lungs, or blood pressure, should consult with a healthcare provider before starting pranayama. Certain
practices may not be suitable for everyone.
3 Practice on an Empty Stomach: Pranayama is best practiced on an empty stomach or at least a few hours
after eating. This helps prevent discomfort and allows for easier movement of the diaphragm.
4 Choose a Comfortable Setting: Practice in a clean, quiet, and well-ventilated space to ensure you can focus
and breathe freely without distractions or pollutants.

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CITS : Beauty & Wellness - Cosmetology - Exercise 17