Shwasana Marga Shuddhi this Pranayam is good for clearing the air passage which is necessary and for effective yogabhyas in general.
Sit in padmasana or ardha padmasana close right nostril with the right thumb. Let the upper arm be in line of shoulders. Relax the entire abdomen and chest. expel the breath out do this 10 times and relax.
Then close left nostril with left thumb. Relax the entire abdomen and chest expel the breath out do this 10 times and relax.
You can do 3 rounds.
The words prāṇa (life-force) and ayāma (to lengthen or regulate) make up prāṇāyāma. Prāṇāyāma seeks to lengthen, control and regulate the breath. In one variation, the rechak (exhaled air), poorak (inhalation) and kumbhak (retention during normal inhaling and exhaling) are the three parts of the breath that are regulated. Pranayama is practiced to develop mental, physical and spiritual strength
Hatha yoga attempts to balance mind and body via physical postures or “asanas”, purification practices, controlled breathing, and the calming of the mind through relaxation and meditation. Asanas teach poise, balance and strength and are practiced to improve the body’s physical health and clear the mind in preparation for meditation.
Yoga’s combined focus on mindfulness, breathing and physical movements brings health benefits with regular participation. Yoga participants report better sleep, increased energy levels and muscle tone, relief from muscle pain and stiffness, circulation and overall better general health. The breathing aspect of yoga can benefit improved heart rate and blood pressure.
YOGA FOR HEALTH 