The season of runny nose, series of hammering headaches, earaches, sinus, cough, sore throat is back and is creating a throng around ENT (Ear Nose Throat) clinics as the temperature continues to dip. In the wake of COVID returning back to India with Omicron sub-variant JN.1, catching a viral flu and cold is the last thing you want. It’s time people that we should get back to building our immune system and not let the cold touch us.
Pranayam and Yoga being the ancient and traditional practices of India, are helpful in building good physique and health. From regulating blood circulation, to strengthening muscles; from improvising the digestive system to detoxifying the respiratory system, Pranayam and Yoga can heal all.
Along with turmeric milk and kadha shots, let's add a little Pranayam and Yoga to our immunity booster party this winter.
Also read: Brain Health: Yoga Mudras To Improve Focus And Concentration
Here’s A List Of Pranayams Effective In Keeping Cold And Sinus At The Bay
Pranayam, an integral aspect of this regimen, is crucial for combating colds and coughs. Deep inhalation and exhalation through the nose help clear nasal passages, enhance respiratory function, and fortify lung capacity. Yoga instructor Manisha Pandey of Holistic Vibes lists the Pranayams to prevent sinus and cold.
Suryabhedi
It literally translates to, ‘Surya’ — sun and ‘Bhedana’ — piercing, Sun-piercing breath. According to Pandey, this pranayam generates heat in your body and this heat helps in purifying frontal sinuses. It also aids respiratory problems like asthma, cold and also reduces phlegm in the body. To practice this, block your left nose with right ring finger, inhale through your right nostril and fill your lungs in its complete capacity, block the right nostril with right thumb, perform the Jalandhara Bandha (chin lock) and Moola Bandha (pelvic lock), hold your breath, release both the locks and the breath. Do not hold your breath for a long time and if possible perform this Pranayam under guidance. Pandey said that people who have conditions like high blood pressure should not do this. People who've been through a surgery should seek doctor’s advice before doing this pranayam.
Kapalbhati
Kapalbhati is one of the most active breathing exercises. It is a fast exhalation technique which makes the lungs stronger and boosts the capacity of lungs. To perform this, sit down comfortably with an erect spine. Take one deep breath and exhale with a force. While exhaling, pull your navel inside. Continue exhaling fast and forcefully. As you relax your abdominal muscles, breathing will continue to occur on its own. 20-30 counts of Kapalbhati should be practiced in one round. “People with high blood pressure can avoid this pranayam,” advised Pandey.
Bhastrika
Unlike Kapalbhati, where you just exhale forcefully, in Bhastrika, you inhale and exhale actively with hand movements. Pandey said, “Bhastrika is an aid to respiratory issues like sinus and bronchitis.” To perform this, sit down in either vajrasan or sukhasan. Fold your palms into fists and place it near your shoulder. As you inhale, throw your hands up and open the fists. Close the fists again and bring the hand down with a force and an exhale. Continue this for 20-30 counts. “People with conditions like high blood pressure, should avoid it. Pregnant women should also avoid it. Do not practice Bhastrika with your tummy full,” Pandey said.
Anulom Vilom
Anulom-Vilom, also called alternate nostril breathing, is the most easy and calm Pranayam. No forceful inhalation, no throwing of breaths as exhalation. Simply deep inhales and exhales. Anulom-Vilom aids respiratory ailments and enhances breathing. To perform this, place your right thumb on your right nostril, place the right ring finger, on your left nostril, place the index finger and the middle finger between the eyebrows. Take a deep breath from your left nostril, block it and release the breath from the right nostril. Then again, take a deep breath from the right nostril, and release it from the left nostril. Here, the first round of Anulom-Vilom Pranayam ends. Practice 10-15 rounds for gaining the desired results. Manisha said, “Always release the breath of the last round with left nostril so that the circle of Anulom-Vilom is complete.”
Talking about yoga poses, Pandey said, “Performing Suryanamaskar is the best aid in winters. Suryanamaskar comprises asanas that stretch your entire body from chin to toe and while you perform each asana, you inhale and exhale. While stretching and performing asanas generates heat, inhalation and exhalation promotes your respiratory system, this is how you can prevent cold and sinus in winters.”
Also read: Ignite Your Winter Metabolism with These 6 Yoga Poses
Bottomline
Performing pranayam and yoga enhances your health and prevents enormous diseases. Although, if you’re suffering from any condition or disorders, it is advised that you consult your doctor or inform your yoga instructor and they will modify the asanas for you accordingly.