Can you name these yogasans?

Which of these do you perform in the prayer assembly?

What changes have you felt in your body after performing yogasans?

Shivam and Nitin were students of class V. One day they got up early. It was a pleasant morning. They went to a park for a morning walk. They saw many people in the park. Some of them were running on the track around the park. Children were playing. In the middle of the park, some people were sitting and making different poses. Shivam wondered what they were doing. Out of curiosity, both the friends went near them.

There was a Yoga teacher who was giving instructions to others. He said, “My dear friends, let’s learn pranayam in today’s Yoga class.”

“What is pranayam?”, somebody asked.

“Pranayam is control and extension of the breath. By practising it, we can reduce our breathing rate. Reduced breathing rate has a lot of benefits. It slows down heart rate, reduces blood pressure and relaxes body and mind. Pranayam increases our life expectancy.

Pranayam should be done on an empty stomach, preferably in the morning. You can also do it in the evening but there should be a gap of four hours after the last meal.”

Shivam and Nitin got interested and joined the group after seeking permission from the yoga teacher. The teacher started listing the steps of pranayam.

Step – I

Sit calmly on a mat and close your eyes.

Step – II

Put left ankle on the right thigh.

Step – III

Now put right ankle on the left thigh. (This posture is called ‘Padmasan’.)

In the beginning, you may find it slightly difficult to sit in this pose. Don’t worry, with a little practice, you will learn it.

Step-IV

Press your right nostril with your right hand thumb and breathe in slowly from the left nostril. Do this till your lungs are full.

(This process of breathing in is called ‘Poorak’.).

Step-V

Hold your breath for 5 to 10 seconds or only as long as you comfortably can.

(The process of holding breath is called ‘Kumbhak’.)

Step-VI

Now release the thumb and close the left nostril with your ring finger. Then breathe out slowly through your right nostril.

(This process of breathing out is called’Rechak.)

Step VII

Now, breathe in from the right nostril.

Step VIII

Hold your breath again.

Step IX

Now press the right nostril with thumb and breathe out from left nostril.

Step X:

You may start with 5 rounds and increase it up to 15-20 rounds.

Shivam and Nitin were happy to have learnt pranayam. They thanked the yoga teacher and decided to come to the park and attend the yog class daily.