As we age into the sixties, we find that we tire easily, sometimes simply by performing routine household chores. This could be because of lack of muscle tone brought about by the inability to exercise due to any number of health conditions. Women in their sixties may be dealing with an onset of osteoporosis, smoke-affected lungs or reduced stroke volume.
The first organs that bear the brunt of lost muscle tone in women lower uterus and incontinence control due to a weakening bladder. Fortunately, performing pranayama routinely serves beautifully to those who are unable to exert themselves physically to get back their organ muscle tones. Baharya Pranayama particularly addresses the problems of weak uterine and urinary bladder muscles.
If you are new to Baharya Pranayama, you may begin with doing the steps mentioned below just thrice. You may increase the number of times very gradually to say, 5 repetitions after a fortnight of following the practice. However, at no time should the practice be done more than 15 times.
Here is how you can execute Baharya Pranayama:
1. Put a mat on an even floor.
2. Sit on it in the Lotus position
3. Keep your head, neck and body erect (in a straight line).
4. Begin by closing your eyes and breathing in and out calmly and deeply.
5. Now, take one deep breath in (inhale) to the count of four
6. Exhale totally and completely to the count of six
7. Pull up your pelvic muscles and close your anus – this lock is termed Mooladhar Bandha
8. In quick succession, follow this up by pulling in your navel so that you draw your stomach and abdomen toward your spine. Pull up your abdomen toward the lower chest – this lock is termed, Udiyaan Bandha
9. Slowly, bring your chin down to rest on your chest – this lock is called the Jalandhar Bandha
10. Hold on to this position to the count of six or until you are comfortable.
11. Gradually, open the locks starting with the chin, following it up by opening the abdominal lock and lastly undoing the anal/root lock
12. Inhale slowly and deeply.
13. Steps five through 12 may be repeated three to five times for a beginner slowly working up to 15 repetitions as the weeks pass by
OTHER BENEFITS:
Besides being beneficial to those suffering from incontinence, Baharya increases our BMR, cures asthma, sinus conditions, and certain digestive ailments. It balances the Vata, Pita and Kapha states of the body. It also claims to eliminate certain toxins from the body. It stimulates the circulatory and cardiac systems of our body. It increases our lung capacity and VO2 max levels. Besides these benefits, it benefits a range of respiratory conditions and is known to calm the body and mind, releasing tensions
CAUTION!
Begin the practice of all Pranayamas with the execution of the Nadi-Shoddhan Pranayama which is described in detail in the EmpowHer.com article – ‘System Detoxification With Nadi-Shodhan Pranayama’
(URL: https://www.empowher.com/wellness/content/system-detoxification-nadi-shodhan-pranayama).
The Baharya Pranayama should be done on an empty stomach with either a very light snack or a glass of water half an hour before the session. Like all Pranayamas, the best time to do the Baharya is either morning or evening. The Baharya Pranyama is NOT to be done by persons suffering from conditions of the heart, high blood pressure (hypertension) or hernia.
*The best and the safest way to learn Pranayamas is under the guidance of a qualified or certified Yoga instructor or a competent Ayurved or Yogi. Pranayamas done wrongly can prove to be very harmful with potentially serious outcomes. I have outlined below, the basics of how the Bhastrika Pranayama can be done. However, it is advisable that you learn the Bhastrika Pranayama in person and under the physical presence of a certified Yoga instructor.
Mamta Singh is a published author of the books Migraines for the Informed Woman (Publisher: Rupa & Co.), the upcoming Mentor Your Mind (Publisher: Sterling Publishers) and An Urban Woman's Integrated Fitness Guide (Publishers: Hay House). She is also a seasoned business, creative and academic writer. She is a certified fitness instructor, personal trainer & sports nutritionist through IFA, Florida USA. Mamta is an NCFE-certified Holistic Health Therapist SAC Dip U.K. She is the lead writer and holds Expert Author status in many well-received health, fitness and nutrition sites. She runs her own popular blogs on migraines in women and holistic health. Mamta holds a double Master's Degree in Commerce and Business. She is a registered practitioner with the UN recognised Art of Living Foundation. Link: http://www.migrainingjenny.wordpress.com. Visit www.mamtasingh.com