These free online yoga
tips concern the art of breathing. Pranayama is loosely translated as
prana or breath control. The ancient yogis developed many breathing techniques
to maximize the benefits of prana.
Pranayama is used in yoga
as a separate practice to help clear and cleanse the body and mind. It is also
used in preparation for meditation, and in asana,the practice of postures, to
help maximize the benefits of the practice, and focus the mind.
Breathing is one of the most simple actions we do. We often take it for granted,
ignoring the power it has to affect our body, mind and spirit. With each inhale,
we bring oxygen into the body and spark the transformation of nutrients into
fuel. Each exhale purges the body of carbon dioxide, a toxic waste.
Breathing also can affect our state of mind. It can usually make us excited or
calm, tense or relaxed.
Below are several of the
most commonly used forms of pranayama.
Ujjayi
Ujjayi is often called the
"sounding" breath or "ocean sounding" breath, and somewhat irreverently as the
"Darth Vader" breath. It involves constricting the back of the throat while
breathing to create an "ah" sound -- thus the various "sounding" names.
Benefits: Focuses
the mind, Increases mindfulness, Generates internal heat
How to:
1. Create a comfortable
seated position with your spine erect, or lie down on your back. Begin taking
long, slow, and deep breaths through the nostrils.
2. Allow the breath to
be gentle and relaxed as you slightly contract the back of your throat
creating a steady hissing sound as you breathe in and out. Don't force it, but
it should be loud enough so that if someone came close to you they would hear
it.
3. Enlongate the
inhalation and the exhalation as much as possible without creating tension
anywhere in your body, and allow the sound of the breath to be continuous and
smooth.
To create the proper
"ah" sound, hold your hand up to your mouth and exhale as if trying to fog a
mirror. Inhale in the same way. Notice how you constrict the back of the
throat to create the fog effect. Now close your mouth and do the same thing
while breathing through the nose.
When to do it:
During asana practice, Before meditation, Anytime you want to concentrate
Dirgha Pranayama
Known as the "complete" or
"three-part" breath, dirgha pranayama teaches how to fill the three chambers of
the lungs, beginning with the lower lungs, then moving up through the thoracic
region and into the clavicular region.
Benefits:
Promotes proper diaphragmatic breathing, relaxes the mind and body, oxygenates
the blood and purges the lungs of residual carbon dioxide.
How to:
Sit with your spine
erect, or lie down on your back. Start by taking long, slow, and deep breaths
through the nostrils.
-
As you inhale, allow
the belly to fill with air, drawing air deep into the lower lungs. As you
exhale, allow the belly to deflate like a balloon. Repeat several times,
keeping the breath smooth and relaxed, and never straining. Repeat several
times.
-
Breathe into your
belly as in Step #1, but also expand the mid-chest region by allowing the
rib cage to open outward to the sides. Exhale and repeat several times.
-
Follow steps #1 and
#2 and continue inhaling by opening the clavicular region or upper chest.
Exhale and repeat.
-
Combine all three
steps into one continuous or complete flow.
When to do it:
During asana practice, Prior to meditation, Prior to relaxation
Nadi
Shodhana
Nadi Shodhana, or the
sweet breath, is a simple form of alternate nostril breathing suitable for
beginning and advanced students. Nadi means channel and refers to the energy
pathways through which prana flows. Shodhana means cleansing -- so Nadi Shodhana
means channel cleaning.
Benefits : Calms
the mind, soothes anxiety and stress, balances left and right hemispheres,
promotes clear thinking
How to:
-
Hold your right hand
up and curl your index and middle fingers toward your palm. Place your thumb
next to your right nostril and your ring finger and pinky by your left.
Close the left nostril by pressing gently against it with your ring finger
and pinky, and inhale through the right nostril. The breath should be slow,
steady and full.
-
Now close the right
nostril by pressing gently against it with your thumb, and open your left
nostril by relaxing your ring finger and pinky and exhale fully with a slow
and steady breath.
-
Inhale through the
left nostril, close it, and then exhale through the right nostril.
That's one complete
round of Nadi Shodhana --
Begin with 5-10 rounds
and add more as you feel ready. Remember to keep your breathing slow, easy and
full.
When to do it:
Just about any time and any where. Try it as a mental warm-up before
meditation to help calm the mind and put you in the mood. You can also do it
as part of your centering before beginning an asana or posture routine. Also
try it at times throughout the day. Nadi Shodhana helps control stress and
anxiety. If you start to feel stressed out, 10 or so rounds will help calm you
down. It also helps soothe anxiety caused by flying and other fearful or
stressful situations.
