Pranayama:
Pranayama stands for ‘Science of Yoga’ i.e. is a scientific method and a part of yoga. 
Asanas: A Yoga Asana is a posture where you are externally still yet internally alive. The Pranayama is done by sitting in one of the following different Asanas. To sit with your legs folded in different ways, is called Asanas.

Pranayama and Yogic Asanas:
Physical exercise and ‘asanas’ relieve muscular tension. Physical tension can be relieved by daily practicing a few stretches regularly for 15 minutes.

Daily yoga practice is a good investment in health.
Twelve minutes a day will purchase a toning of the muscles, improve the digestive, circulatory and respiratory systems, as well as increase the energy-giving oxygen consumption to the nerves and brain.

Different Asanas are:
1. Simple Asana: To sit normally with folded legs, feet on your opposite side on the ground.
2. Sukhasana, in this put your left foot on the ground under the right leg and the right leg folded over the left for leg.
3. Padhasana: This is also known Full Lotus Asana. When in Asana both legs are folded and both feet are taken upon the opposite thighs near the knees.
4. Varjasana: (Hero Pose). Sit with both legs bended behind on the back; slowly put your hips on the joined feet at the back. Sit like this till you are at ease in the asana. If you feel any strain or pressure on the legs, stop the asana and relax and sit straight.
When you have practiced this asana regularly your body will get adjusted to it and you can sit in this asana for some time.
5. Manduk Asana: Fig. 43 1. Sit in Varjasana. Breathe in and breathe out, press your stomach with joint fists with the thumbs side.                                                                                        
2. Bend forward to touch the head to the ground. Breathe in slowly and raise your head and upper body to straight sitting position.                                                                                            
3. Repeat this 2-3 times. Come back to Varjasana.
Benefit: Good for gas, sinuous, digestive system,
It is essential to sit in an erect position and in one of the concentration of mind. 
Varjasana                                                                                                                                               

Varjasana & Shoulder rotation

Sitting in Sukhasana doing shoulder rotation exercise.

Pranayama & Breathing: Breathing is automatic and you don’t think about it. But, actually you have to give attention to breathing especially while working-out. 

Effectiveness, of an exercise program, at any level depends on the impacted by breathing efficiency and technique. Besides food and water, your body needs to progress oxygen, transferring it from the lungs, through the blood-stream, to the muscles.                                                                                                  
Breathing is an integral part of any exercise;
Weight lifters and body builders exhale so forcefully while they are lifting that they make sound.
Even ordinary people are instructed to ‘breathe on the exertion’ when are on weight-training programs.
Lamaze and other child-birth preparation programs use controlled breathing as a way to relax.                                                                                                            
While ordinary breathing, a person daily takes 20,000 breaths, most of which are shallow inhalations in which air does not reach deep into the lungs.
Shallow breathing tightens neck muscles, which in turn can cause stiffness and pain.

Pranayama: Deep breathing and age have a great relation with each other, this phenomena is the main pillar on which Indian culture is based.
According to Indian Philosophy, our life span is fixed and measured in the total number of breaths you take.
So, i) one who increases the time between inhaling and exhaling by Pranayama will increase his or her age, accordingly.
 ii) It is also said that the person who do regular pranayama, cleanses oneself internally and enlightens with knowledge. The knowledge thus attained continuous to increase till death.
iii)The first step in Pranayama is to learn to tune into the rhythm of the breath and regulate it.
A smooth, slow rhythm usually indicates a relaxed state of body and mind.
Worries are removed with solutions when you do pranayama, your body, mind, thought and soul are purified.
Deep breathing can supply air to each lung cell thus cleaning the impurities of blood and rendering it pure, the impure air is then thrown out.
If the lungs become somewhat diseased the breathing slows down resulting in slow heart beat. This reduces the purification of blood and impure blood start circulating in the body, resulting in skin rashes, eczema etc.
1. What is Pranayama ‘Deep- breathing’?
Breathing in and breathing out of air is called Pranayama.
Taking in of the air is inspiration and taking out of the air is expiration.
Unhealthy lungs, leads to coughing, asthma etc. Daily pranayama on empty stomach gives you best benefits for health and makes you less susceptible to disease.
Prana is air, breath. In the terms of yoga, the air which you take in is called ‘Poorak’ and complete holding of air is called ‘Kumbuk’.
​Breathing out of the air is called ‘Raychak’ and when you hold air out it is called ‘Brahm Kumbak’. Holding of breathe increases mental faculties.                                                                                                                                         

---