Breath focus
Yoga is all about yoking the mind, body and spirit to become one.
We move with our breath in yoga either on the inhalation or exhalation.
The entire respiratory system working in harmony with our yoga practice. The breath draws nutrients into your body as you breath in and expels toxins as you breath out.
As you breathe in, your whole diaphragm expands sideways creating more space for your lungs to expand. This in turn strengthens your breath and allows your mind to become stronger.
PRANAYAMA
(Breath Control)
Practicing Pranayama simply means controlling your internal pranic energy.
Apana is the elimination of the breath (the alternate action of pranayama).
It is more important to focus on the out breath the exhaling. This is the letting go, the letting go of toxins in the body. We generally breathe in enough when we are well but never quite empty our lungs which is a sign of holding on.
The meaning of Pranayama
Prana is the breath of life. The internal energy of the breath.
Pra is to breathe, to live.
Ayama is the control of the breath.
SAMAVRTTI
(Rhythmic action)
A slower, even breath to allow you to observe the irregularities of your breathing.
Inhale for four counts & simply exhale for four counts.
This breathing technique calms the mind & creates balance and stability in the mind and body.
UJJAYI
(Ocean Breath)
As you keep your mouth tightly closed and your tongue to the roof of your mouth just above your top teeth you can hear the sound of the ocean in the back of your throat as you keep your Samavrtti (rhythmic breath).
Ujjayi breathing tones our internal organs, helps our concentration, increases internal body heat and calms the mind.
KUMBHAKA
(Holding the breath)
Kumbhaka is a practice of holding your breath.
Breath in for the count of 6, hold your breath for four to six counts then exhale.
You can build this breath practice up to the count of 10.
10 breaths in
Hold for 10
10 breath out
Eventually you will build towards an exhalation twice as long as your inhalation.
The Kumbhaka practice strengthens the diaphragm, restores energy and cleanses the respiratory system.
ANULOMA VILOMA
(Alternative nostril breathing)
ANULOMA Viloma purifies the energy channels. This is practiced through the right and left nostrils. Your prana is then stimulated and your heart rate is lowered & stress reduced.
Begin with 5 or 6 cycles and build to 10.
Start with 6 to 8 inhalations, holds & exhalations and build to 10.
a) With your right hand,
close off your left nostril and inhale through your right nostril.
b) Hold your breath as you squeeze both nostrils. c)Release your thumb on your left nostril & exhale.
KAPALABHATI
(Skull shining breathing technique)
Kapalabhati breathing is a rhythmic pumping action in the abdominal as you exhale.
Begin with 2 rounds of 10 cycles and you can build from here.
First of all fill your diaphragm with air, then push the air out quickly as an explosive exhale.
You will automatically inhale.
This is the 1st cycle completed.
Kapalaphati strengthens the diaphragm, restores energy and cleanses the respiratory system.
SITHALI
(Cooling breath)
To practice Sithali, curl your tongue and have the tongue protruding outside of the mouth.
Inhale through your tongue, retain your breath, close your mouth and exhale through your nose.
Sithali, cools the body on hot days bringing comfort.
CHANDRA BHEDANA
(Lunar Breath)
Inhale through the left nostril & exhale through the right nostril for a minimum of 6 breath and a maximum of 10 minutes.
This cooling breath helps to reduce pitta. Really good for people suffering from depression or mental health issues. It also really helps the digestion.
BRAHMARI
(Humming breath)
The inhalation is the same as Ujjayi, during exhalation you hum like a bee. This vibration resonates in the head and the heart. Now try this cupping your ears to close them off. This enhances the whole effect by withdrawing one of your senses.
Always do this practice from sitting.