Hi This is Vijit Nair. I just need to know if I am practicing pranayam like kapalbharti and anulom vilom how much I must, kapalbharti how much and anulom vilom.

Ans: One can walk connecting to breath.
For example measure your breath capacity through counting steps for inhalation and exhalation staying within your capacity.
This way you feel so refreshed with your walk and you can slowly increase the the number of steps once you are settled.thereby stretch your distance covered with the same range of breath.
The idea is one should never get breathless at the end.

If Pranayama and walk done at different times, Pranayama invokes Parasympathetic energy whereas walking activates sympathetic system.
So it is better do a walk and Pranayama at different timing. If you want to do both in the morning give a gap of two hours between the walk foolowed by pranayama
Acc

Ans: You're doing well. At this point, I recommend maintaining regular visits to your doctor to monitor your heart and blood pressure status.

Ans: Namaste!
You already know the answer. Disease is nothing but a manifestation of a troubled mind. Calm the mind and the results on the body will be miraculous

Ans: I'm happy to see your interest in yoga even during your busy work life. Working in an IT company often means long sitting hours, which can cause stress and stiffness. The good news is, you can easily practice chair yoga and pranayama at your desk to stay fresh and energetic.

Simple Pranayamas You Can Do on a Chair:
?? Anulom Vilom (Alternate Nostril Breathing) – Helps you relax and focus.
?? Bhramari Pranayama (Humming Bee Breath) – Reduces mental tiredness and calms the mind.
?? Deep Belly Breathing – Sit straight, place your hands on your belly, and take slow deep breaths to release tension.
?? Sitali Pranayama (Cooling Breath) – Very helpful to refresh yourself during work breaks.
?? Ujjayi Breathing (Victorious Breath) – Boosts energy and improves focus.

How to Do It:
Sit tall on your chair with your feet flat on the ground.

Keep your back straight but relaxed.

Close your eyes gently and start breathing deeply with awareness.

Practice for 5-10 minutes whenever you feel stressed or tired.

Important Tip:
It is always best to learn proper breathing techniques from a trained yoga coach first. This ensures you do them correctly and get full benefits without strain.

Stay calm, stay strong.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

Ans: It’s wonderful to know that you are consistent with pranayama and walking. Your routine is already very good for maintaining overall health, especially at 49. Since you have no major medical conditions and are practicing regularly, it seems you're on the right path.

Regarding Tennis Elbow:
Tennis elbow is caused by overuse of forearm muscles. While pranayama won’t directly treat the elbow, it reduces inflammation, stress, and improves circulation, which helps in healing.

There are no specific pranayamas just for tennis elbow, but the ones you are doing are quite effective in supporting your healing naturally.

Your Current Routine Review:
Kapalbhati (8 mins) – Energizing and good for metabolism.

Kumbhakam (8 mins) – Helps in breath control and mental focus.

Anulom Vilom (8 mins) – Balances your nervous system.

Bhramari (8 mins) – Deeply calming.

Brisk walk (30 mins) – Excellent for heart and joint health.

This routine is balanced and sufficient. You don’t need to increase anything unless you feel mentally or physically low. For your elbow, also consider gentle wrist and forearm stretches, and consult a physiotherapist if pain persists.

Keep up your regular practice under guidance if needed, and always listen to your body.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/