JUST BREATHE AND BE THE ENERGY YOU WANT TO ATTRACT….
Did you know that our body generates enough electricity to fuel an IPhone in 70 hours?
Everything we do is controlled and facilitated by electrical signals running through our bodies.
Think about how would our brain communicate with a skeleton of 206 bones and more than 600 muscles if it wouldn’t be the outcome of positive or negative charges of electricity that had been produced across our membranes when atoms switch charges.
In other words energy is our main Life Force.
The soft bone marrow inside many of our bones is where most of the blood cells flowing through our bodies are made.
The bone marrow contains stem cells, which produce the body’s red blood cells and platelets, and some types of white blood cells.
Red blood cells carry oxygen to the body’s tissues, and platelets help with blood clotting when there is a cut or wound.
White blood cells help the body to fight infection.
Now let’s review our Life Force (Prana);
As mentioned above, if we think about the sheltering role that our tissues provide to our bones, in addition that inside our bones there is growing and regeneration of the soft bone marrow, (which function is to produce our red and some white blood cells), imagine what would happen if our red blood cells wouldn’t be able to carry the best quality of OXYGEN to our tissues and platelets.
Our inmune system (by default), would directly suffer collateral damage. Indeed, we would become vulnerable to the development of physical injuries and even mental disorders.
How do we prevent damage, as such and instead initiate a rehabilitation process?
Restraining or controlling our Life-Force.
Through Pranayama’s practice;
Which refers to breathing exercises as an important action for us to improve our quality of Life and embrace any unexpected blockage to the above internal anatomical dynamic within our bodies.
Our immune system certainly depends of the quality of oxygen within our bodies.
Now let’s talk about Oxygen…
Oxygen is defined as a colorless, odorless reactive gas, the chemical element of atomic number 8 and the life-supporting component of the air.
Oxygen keeps body cells working by releasing energy from the nutrients we obtain from food and breathing draws in plenty of oxygen, but an efficient transport system is required to carry the oxygen around the body.
Our heart and circulating blood are responsible to perform this role.
” Breath is Life” in the event that also (when efficiently) keeps our blood circulating, the process of waste gas, carbon dioxide ( produced by our body cells) is also happening.
So without breathing our brain would not be able to transmit electrical signals through our body taking us to an imminent energy shut down.
If we breathe we can live as well as perform many other activities such as Yoga.
Yoga philosophy, provides various concepts to help us understand the nature and relation of the human being with its Five concentric layers (sheaths) or koshas*, and the importance to live in balance.
This model can be used to conceptualize some of the more esoteric yoga principles such as Prana, Nadis, and the Chakras.
The second layer of that model is Pranamaya kosha/ Energy- Vital Sheath.
Pranamaya Kosha regulates the physical and mental energies through the Chakras and Nadis.
To connect with this layer we practice the fifth and sixth branches of yoga Pranayama (control of the breath) and Pratyahara, (control of the senses) respectively.
When we draw our awareness to the breath and the senses this layer will work harmoniously with the other 4, therefore Pranamaya Kosha becomes the connection of our physical body and subtle ( mental) body.
In Western Society when people say they practice yoga, they actually mean that they practice asana-one of the eight limbs of yoga.
But when practiced with precision, attention, and integrated breath work asana can lead a practitioner into some of the more subtle realms of yoga.
The work in one asana (posture) practice is primarily physical.
However, when we synchronized breath with movement or learning various breathing exercises, we also learn to use the breath as a tool to relax our body and mind by manipulating the nervous system.
Just as the breath is used as a gateway between the body and the mind, the Pranamaya Kosha links the physical and mental bodies.
So the practice of asana first instills the discipline, awareness, and devotion that will facilitate our ability to breathe deeply and develop meditative qualities such as awareness regards one-pointed attention in order to find our true self.
Refer to yoga sutras on 2.46-2.48, and you will read that asana provides us the strength and flexibility to literally be more comfortable in our own skin and sit with more steadiness and ease in stillness.
Thereby leading us to practice Pranayama and meditation.
Breathing exercises, known as Pranayama, lead to physiologic and energetic changes via the manipulation of our Life Force (Prana).
In China Prana is referred to as chi, in Japan as ki, and in Polynesia as mana.
The practice of yoga, provides us with most powerful and accessible ways to move Prana through our breath.
Because of its relationship to breath, Prana is often confused as being synonymous with air or breath.
Instead our breath is our vehicle for moving Prana within our body.
The practice of Pranayama nurtures and sustains our physical body. Whereas the subtle aspect of Prana maintains the Pranamaya Kosha and serves as (already mentioned) the connection between the physical and mental bodies.
The distinction may be clarified by examining the energetic forces of Prana. Prana flows through 72,000 conduits in the body called nadis.
In yoga there are three main channels for Prana.
The Ida, the Pingala and the Sushumna.
Because the brain controls the ipsilateral (same) side of our body, Ida relates the right side of the brain and the left side of the body.
In the event that Pingala relates to the left side of the brain and the right side of the body. The Ida and Pingala channels terminate at the left and right nostril, respectively.
Based on Swami Jnaneshvara’s explanation; in most individuals, Prana normally flows through either the Ida or Pingala.
So the work of yoga is to access and awaken the other channel in order to balance the flow of energy.
Breath that flows through the left nostril is cool, lunar and feminine (Yin) based on Daoist perspective.
Breath that primarily flows through the right nostril is hot, solar, and masculine (Yan) based in Daoist perspective.
Chronically breathing (congestion) through one nostril can be a symptom of emotional, mental, or physical disease.
Learning to breathe through one nostril at a time helps us to balance the flow of energy through the Ida and Pingala and correct the underlying imbalance.
There is a practitioner that attends to my classes, and has learned how to intercept Seizures caused by a diagnosis of Epilepsy since childhood.
She has become a Full Blast Yoga Warrior who not only, has developed the control over a situation that usually controlled her before, she practices 1 hour and 15 minutes of a Power Vinyasa (Advance Yoga).
Due to HIPAA provisions and limitations, her name is not being revealed, however as a yoga teacher it has been one of my best gifts from Heaven, after the arrival of my son.
Nadi Shodana, is one of the primary Pranayama techniques used to achieve balance between the hemispheres of the brain and energetic flow through the nadis.
It is the type of pranayama also encouraged before a meditation section or yoga practice with balance postures as theme.
Thus the breath is one tool that allows us to understand the energy currents and blockages in the body based on yoga philosophy.
It is important that the nadis are unobstructed and able to contain energy flow, because they feed the chakras ( our main vortices of energy within our body)
The first six chakras arise from the six intersections of the Ida, Pingala, at the Sushuma (central channel) forming vortexes of energy at these points in the body.
On Anatomically perspective these chakras overlie the major nerve ganglia of the body.
Different type of Pranayamas:
1. Ujjayi Breath (Victorious Breath):
I started with this tip of pranayama because thanks to Ujjayi Breath I was able to protect my son from losing oxygen (21 yrs ago) during 17 hours of difficult labor.
Ujjayi (pronounced oo-jai) has been used for thousands of years to enhance the yoga practice. Also commonly referred to as the “oceanic breath,” the sound that Ujjayi provides, helps us to synchronize breath with movements during yoga, making the entire yoga practice more rhythmic.
Benefits of Ujjayi Breathing:
Ujjayi has a balancing influence on the entire cardiorespiratory system, releases feelings of irritation and frustration, and helps calm the mind and body.
With Ujjayi, there are so many benefits, providing good value for a simple practice.
Here are a few benefits you may enjoy as a result of practicing the Ujjayi breath:
* Increases the amount of oxygen in the blood
* Builds internal body heat
* Relieves tension
* Encourages free flow of prana
* Regulates blood pressure
* Helps yoga practitioner to maintain a rhythm while they practice
* Builds energy
* Detoxifies mind and body
* Increases feelings of presence, self-awareness, and meditative qualities
How to practice Ujjayi Breath:
* Seal your lips and start to breath in and out through your nose.
* Take an inhalation through your nose that is slightly deeper than normal. Exhale slowly through your nose while constricting the muscles in the back of your throat.
Getting the Ujjayi Sound Right:
If you’re having trouble getting the right sound for your breath, try this:
* With your mouth open, try exhaling the sound “HAAAAH”—it’s similar to the sound you make when you’re trying to fog up a mirror. Get comfortable with this sound to get the hang of the practice.
* Close your mouth and attempt a similar sound, feeling the outflow of air through your nasal passages. Once you have mastered this on the outflow, use the same method for the in-flow breath, gently constricting the back of your throat as you inhale.
If you’re doing this correctly, you should sound like waves in the ocean—the inhales can be compared to the sound the ocean makes as the water is gathering up to form the wave, the exhales can be compared to the sound of the waves crashing to the shore. Some people compare Ujjayi breathing to Darth Vader from Star Wars, if that’s helpful.
When to Use Ujjayi Breath:
When you’re agitated:
Since the Ujjayi breath is especially good for settling agitation and stress, and balancing the mind, try shifting into Ujjayi breath whenever you find yourself becoming aggravated or stressed. You should notice a soothing effect promptly.
When you’re practicing yoga:
Try focusing on Ujjayi Breathing while practicing yoga to help you stay focused and centered as you flow from one posture to the next.
Ujjayi is also useful when you’re doing aerobic exercise such as running or cycling. In fact, some Olympic-level athletes have introduced Ujjayi into their training routines to improve their respiratory efficiency. Experiment with this breath technique when you’re working out and see if it reduces wear and tear on your body.
When you’re nervous:
The slow and rhythmic nature of the Ujjayi breath is incredibly helpful to calm nerves.
Next time you find yourself with a case of the jitters, try some yogic breathing to settle the worries.
2. Nadi Shodhana / Alternate Nostril Breathing:
is a simple yet powerful technique that settles the mind, body, and emotions.
You can use it to quiet your mind before beginning a meditation practice, and it is particularly helpful to ease racing thoughts if you are experiencing anxiety, stress, or having trouble falling asleep.
There are several different styles of Nadi Shodhana, but they all serve the purpose of creating balance and regulating the flow of air through your nasal passages. In fact, the term Nadi Shodhana means “clearing the channels of circulation.”
Benefits of Alternate Nostril Breathing:
With just a few minutes of alternate nostril breathing, you can restore balance and ease in the mind and body.
Sometimes when we feel frazzled or find ourselves doing too many things at once, it’s because energetically, we are out of alignment. This breath is great for restoring that necessary balance.
In addition to calming the mind and reversing stress, alternate nostril breathing also:
* Improves our ability to focus the mind.
* Supports our lungs and respiratory functions.
* Restores balance in the left and right hemispheres of the brain, and clears the energetic channels.
* Rejuvenates the nervous system.
* Removes toxins.
* Settles stress.
Whether you’re nervous about a project or presentation, anxious about a conversation, or just generally stressed out, Nadi Shodhana is a quick and calming way to bring you back to your center.
If you find it difficult to settle into your meditations, try moving through a few rounds first, then remain seated and shift directly into stillness; this should help to ground you before meditation.
How to practice Nadi Shodhana:
Next time you find yourself doing too many things at once, or you sense panic or anxiety begin to rise, move through a few rounds of alternate nostril breathing. It’s a great way to hit the reset button for your mental state.
* Take a comfortable and tall seat, making sure your spine is straight and your heart is open.
* Relax your left palm comfortably into your lap and bring your right hand just in front of your face.
* With your right hand, bring your pointer finger and middle finger to rest between your eyebrows, lightly using them as an anchor. The fingers we’ll be actively using are the thumb and ring finger.
* Close your eyes and take a deep breath in and out through your nose.
* Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily.
* Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause.
* Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale.
* Inhale through the right side slowly.
* Hold both nostrils closed (with ring finger and thumb).
* Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom.
* Repeat 5-10 cycles, allowing your mind to follow your inhales and exhales.
* Steps 5-9 represent one complete cycle of alternate nostril breathing. If you’re moving through the sequence slowly, one cycle should take you about 30-40 seconds.
* Move through 5-10 cycles when you’re feeling stressed, anxious, or in need of a reset button.
is an advanced yogic breathing technique that offers a host of benefits. If you haven’t yet tried Ujjayi Pranayama, start there and once comfortable with Ujjayi, move onto Kapalabhati breathing.
Often known as “skull-shining breath,” Kapalahbhati comes from two Sanskrit words:
Kapala, which translates to “Skull,” and Bhati, which means “light.” It’s an exercise that purifies, rejuvenates, and invigorates the mind and body.
When you practice this breath, visualize your skull filling with a bright light; this is how its name came about.
This cleansing breath can help you not only release stress and toxins from the mind and body, it can also help release negative emotions, shake off sluggishness, and energize.
It consists of a series of forceful exhalations followed by passive inhalations; you’ll find steps at the end of this article on how to perform it.
At five syllables, it can be difficult to pronounce.
Try this: Kah-bah-lah-bah-tee.
Benefits of Kapalabhati Practice:
Most people who practice Kapalabhati regularly will tell you that they do it because it gives them an energy boost and a surge of heat. There are many reasons to explore the practice, including that Kapalabhati breathing:
Benefits of Kapalabhati:
* Cleanses lungs and respiratory system
* Strengthens and tones diaphragm and abdominal muscles
* Releases toxins
* Increases oxygen to cells, purifying blood in the process
* Improves digestion
* Energizes and clears mind
* Focuses attention
* Warms body
How to practice Kapalabhati:
The important thing to remember for this exercise is that your inhale is passive and your exhale is the forceful, powerful movement. Start this practice at a slow pace, and with time you can build some speed if it feels comfortable for you to do so.
* Sit comfortably in an upright posture and rest your hands on your lower belly. If you’re sitting in a chair, make sure to place both feet on the ground.
* Take a deep, cleansing breath before you begin, in through your nose and out through your mouth.
* Inhale deeply through your nose, filling your belly with air about ¾ way full.
* In a quick motion, forcefully expel all the air from your lungs while drawing your navel in toward your spine. The primary movement is from your diaphragm.
* Allow your lungs to fill up naturally, with no effort as your belly expands.
* Perform this cycle 10 times, then allow your breathing to return to normal and observe the sensations in your body.
* Repeat these cycles of 10 movements, 3 to 4 times.
Do not practice Kapalabhati if you are pregnant, or if you have high blood pressure, acid gastric issues, heart disease, or abdominal pain. You should also stop or slow down if you feel dizzy or anxious.
When to Use Kapalabhati
In the morning:
Since the Kapalabhati breath is so energizing, try it first thing in the morning for an invigorating wake-up call.
When you’re cold:
Kapalabhati is a warming breath, so if your body is chilly, a few rounds of Kapalabhati can warm you up, even on a snowy day.
If you’re feeling a case of the mid-day slump come on, try a few rounds of Kapalabhati to energize your mind and body to power you through the rest of the day
4. Breath of Fire:
A cleansing & energizing breath, powered by abdominal contractions.
The Breath of Fire is not the same as Bastrika, which is a light fast rhythmic breath, usually taught as one of the pranayamas in hatha yoga.
Nor is the Breath of Fire like Kabalabati, which is a forceful breath, where you contract the abdomen and rib cage (pulling on the root lock with each contacting breath), where the simple relaxing of the rib cage brings the air back into the lungs, without inhaling, and you force the air out again (also in a rhythmic manner).
While Kapalabati is very powerful and beneficial, and while it is used in many Practices, it is not the same as Breath of Fire.
Breath of Fire will entirely charge the nervous system, causing the glands to secrete and purify the blood.
When it is done with certain postures ( such as chair pose) and movements, which are meant to put contracting (drawing in) or expanding (releasing) pressure in nerve plexuses (solar plexus or third Chakra area) and glandular centers, those areas are made to fire and become completely charged.
As an area becomes charged, the sexual (seminal) fluids are released into the bloodstream and flow to those charged areas.
Bit by bit, over a period of just a few weeks of sets and kriyas combining posture, movement, breath, sound and locks, the entire body will begin to feel magnetically electric and etheric, as the field becomes balanced with an inward dynamo-like force.
As this charge builds and polarizes, the mind becomes very still, very clear and bright, and a radiance is felt in and through and around the body and head.
The feeling of the stressful need to think and act (flight & fight response) and to be the “doer” begin to recede, as the mind becomes more receptive and open to notice that there seems to be an almost automatic connectedness between one’s aims and events and experiences that come to fulfill them.
The feeling of a natural ever present oneness begins to emerge as a clearer always existing reality.
Little by little, outward tendencies of the mind towards the physical and mental begin to fade.
Benefits of Breath of Fire:
* Releases all of the built up anxiety and nervousness. Breath of Fire forces the diaphragm in and out and this has a direct impact on the Navel center, releasing the emotions as well.
* Readjusts and strengthens the nervous system.
* Helps to regain control over stressful mental states.
* Helps the heart and circulation by flushing the toxins out of the blood stream.
* Massages the internal organs.
* Releases toxins and deposits from the lungs, mucous lining, and blood vessels.
* Expands the lungs capacity
How to practice Breath of Fire:
* Breathe in and out through the nose (or mouth).
* Pull the abdomen in towards the diaphragm during the exhalation and out during inhalation.
* This is very fast, as fast as 2 or 3 times per second, and also very loud. The people next to you should be able to hear you.
The rate should be 120 to 180 times per minute!!
Do not expect to perfect Breath of Fire the first time, although this can be possible for some lucky ones.
Instead, you can start by pushing the abdomen in while exhaling forcefully and loudly, emphasizing the exhalation.
* Begin to build up from there until you inhale the same amount of air that you exhale. This is a very balanced breath because both inhalation and exhalation have equal power.
(Another way to start is by practicing Breath of Fire for a few minutes in thirty second intervals and alternating with Long Deep Breath).
You can build up from there to forty-five second periods for two or three minutes.
Soon you will be able to do this for long periods of time without stopping or feeling discomfort.
* Is an amazing tool that fights against anxiety, nerves, fears, pain, and depression.
5. Sitali Pranayama:
is also known as the cooling breath. It is used with some yoga practices,
segmented breaths, and with Breath of Fire.
How to practice Sitali:
* Curl the tongue into a U shape
* Inhale through your teeth and the tongue curled. You will feel a sensation alike to fresh mint. Exhale through the nose
Benefits of Sitali:
* Used to lower fevers or the body temperature on hot days.
* Aids digestion.
* If the tongue tastes bitter at first it is a sign of detoxification and will pass.
* Help stabilize high blood pressure levels.
6. Bhramari Pranayama (Bee Breath):
is very effective in instantly calming your mind down. It is one of the best breathing exercises to release the mind of agitation, frustration or anxiety and get rid of anger.
A simple-to-do technique, can be practiced anywhere at work or home, and an instant option available to de-stress yourself.
This breathing technique derives its name from the black Indian bee called Bhramari. (Bhramari = type of Indian bee.
The exhalation in this pranayama resembles the typical humming sound of a bee, which explains why it is named so.
How To Practice Bhramari Pranayama (Bee Breath);
* Sit up straight in a quiet, well ventilated corner with your eyes closed. Keep a gentle smile on your face.
* Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.
* Take a deep breath in and as you breathe out, gently press the cartilage.
You can keep the cartilage pressed or press it in and out with your fingers, while making a loud humming sound like a bee.
* You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.
* Breathe in again and continue the same pattern for 6-7 times.
* Keep your eyes closed for some time. Observe the sensations in the body and the quietness within.
You can also practice Bhramari pranayama lying on your back or lying on your right.
While practicing the pranayama while lying down, just make the humming sound and do not worry about keeping your index finger on the ear.
You can practice the Bee pranayama 3-4 times every day.
Benefits Of Bhramari Pranayama (Bee Breath):
* Instant way to relieve tension, anger and anxiety. It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind.
* Gives relief if you’re feeling hot or have a slight headache.
* Helps mitigate migraines.
* Improves concentration and memory.
* Builds confidence.
* Helps in reducing blood pressure.
Points To Note While Doing Bhramari Pranayama (Bee Breath)
* Ensure that you are not putting your finger inside the ear but on the cartilage.
* Don’t press the cartilage too hard. Gently press and release with the finger.
* While making the humming sound, keep your mouth closed.
7. Dirga (three part breath) pranayama:
is also called the yogic breath, the complete breath, or the three part breath.
It is a form of breathing exercise that uses one’s entire lung capacity and is usually performed at the start of any yogic exercise.
How to practice Dirga Pranayama:
The actual process is quite simple, but because of the way most people breathe these days, almost everyone finds it difficult. The steps to be followed are outlined below.
* Sit in a comfortable position, your knees should be below your pelvic region.
* Keep your spine straight; this position is essential, because if not, you will be unable to perform the exercise properly.
* Keep your hands comfortably on your knees.
* Close your eyes.
* Take in a deep breath while at the same time expand your stomach. You have to feel that your lungs fill with air first.
It is the action of the diaphragm pushing downward as the lungs fill that causes your stomach to expand outward.
* Once your stomach is full keep taking in air until you feel your ribcage expanding outward with the air taken in.
* Do not stop until you are unable to take in any more breath and can actually feel your shoulder blades moving with the air taken in.
* Then, take one last inhalation, and hold for a few seconds.
This is also referred to as the complete breath.
* When embarking upon the world of Yoga, you will find that Dirga Pranayama offers a method which involves three different parts of the body.
For this reason, this technique is time and again referred to as the three-part breath (and sometimes even as complete).
For people seeking an approach which furthers calmness and relaxation of mind, this is the most popular method of breathing to look for.
The appeal of this breathing technique lies in the fact it that uses 3 parts of the body.
You learn to participate in three different positions, through active breathing.
The first position that deals with the lower abdomen, is situated on top of or a slightly below the belly button.
In the second position you engage the lower part of your chest that is distinguished as the lower half of your rib cage.
The third position involves the use of the upper part of your chest, which uses the part of the body situated just on top of the top of your sternum.
* With regard to the breathing technique, you are supposed to take constant breaths that are inhaled and exhaled only through the nostrils.
* Inhalation starts with the first position (lower abdomen) and then moves to the second spot (sternum or lower chest), and then flows to the third point (upper chest).
* This is where the exhalation starts. Then exhalation moves on to the sternum and finally terminates in the abdomen.
* Your hands should be in a resting position, as you move from position to position in breathing.
* This will deepen your breathing and also facilitate feeling your breath as it rises and falls in the different parts.
* As you begin progress with the practice, at a regular pace, you will learn to use your hands to separate each movement that is linked to a spot if you wish so.
A lot of practitioners become more attuned with their yoga practices through this part of the technique.
As you become more and more accustomed to the Yoga poses and breathing techniques, you will be able to practise without using your hands.
This is most advocated when the flow of breath in and out of your body is no longer tough to harness.
As you start to become more and more comfortable with the technique, you achieve more and more relaxation through Pranayama.
Slowly you will be able to accomplish the three part breathing more gently and effortlessly.
The best part of this breathing technique is that as you breathe, you will start to feel a wave of the up and down movements throughout your torso.
8. The Breath of Joy:
Is a warming and energizing yoga breathing practice (pranayama). It uses rhythmic body motion, coordinating arm movements with breath, in order to facilitate deep breathing. The motion of the arms helps to fill all areas of the lungs (lower, middle and upper) with fresh oxygen. This charges the entire body with energy making it a great practice to use either as a warm-up before other yoga postures or on its own on mornings when you don’t have the time to roll out your yoga mat. It would also be a great addition to a Vinyasa style yoga class as the intention is similar — to allow breath and movement to work together resulting in a fluid motion.
How to practice Breath of Joy:
Stand with your feet hip width apart with a gentle bend in the knees.
The inhalation is done in three parts.
Each part corresponds to a movements of the arms.
Inhale through the nose and gently swing your arms up in front of you, parallel to the floor.
Continue to the second part of the inhalation while swinging the arms open to the sides in a T-formation.
Feel your shoulder blades coming together in the back as your chest opens to the front.
On the third inhalation, swing your arms overhead, fingers to the sky. On the exhalation, swing the arms towards the ground letting your torso fold forwards as you let out a breathy “Ha” sound.
Remember that yoga doesn’t always have to be quiet … Start off slowly until you find a rhythm that is appropriate for you.
As you practice, remind yourself of the technique, either the arm movements or breath movements by repeating them.
The arm movements are: front, side, up and down.
The breath movement is: in, in, in, out.
Breath of Joy is often practiced in kids’ yoga classes.
This may be because they are naturally less inhibited and just love to move.
Use of the arms with inhalation encourages deep and full breathing infusing the body with oxygen :
first inhalation (arms forward) encourages diaphragmatic breathing
second inhalation (arms to the side) encourages thoracic breathing
third inhalation (arms up) encourages clavicular breathing
The deep and complete exhalation at the end helps to detoxify the body (via the respiratory system)
Energizes the entire body.
Strengthens arms and shoulders.
Will make you smile.
Techniques to consider:
* If you have low blood pressure, are prone to dizziness, have eye or head injuries or forward folding is uncomfortable:
* Eliminate the forward fold:
Keep the arm movements the same with exception of forward folding. Simply invite your hands to fall down to your sides instead of forward folding.
* For added support, use an armless chair or bench.
Sit on the edge of the chair, bring your knees wide.
Keep the arm movements the same.
Incorporate or eliminate the forward fold based on your body’s needs (as listed above).
* Arm or shoulder pain: Adjust the extension of your arms to the degree it feels best to you
* Invite your head to relax as you fold down and rise back up. Imagine any stress or worry “rolling off your back.”
* When you inhale — retain your breath. Inhale (hold) Inhale (hold) Inhale (hold) exhale- haaa!
This can be done by taking “sips” of inhales until fully exhaling.
* Explore with volume, intensity and sound — make it your own.
Last but not least:
“Don’t forget to be grateful every morning, because that breath you just took is a gift”
Yoga Anatomy/ Leslie Karminoff , Amy Mathews (2nd ed.)2012.
Journey Into Power/ Baron Baptiste ( Fireside ed. )
Smithsonian Human, The Definitive Visual Guide/Robert Winston, Dr. Don E Wilson
The Complete Guide To Yin Yoga, Bernie Clarks(First ed.) 2011.
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