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Yoga: Breathing mindfully, techniques for on and off the mat

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Pranayama, breath control is what deals with breathing techniques in yoga. Which is an essential tool and part of the practice and actually turns out t o be very usefull in our daily lives.yoga-breathing
There are a few ways to practice these breathing techniques that can be helpful and utilized in different situations. Here are a few:
To begin take a few long, relaxed breaths and keep that going until the end of the practice between and through it.
1. Lion’s Breath
This specific breath control activity encourages a sudden release of negative energy and stress. Bringing in playfulness o the practice. Inhale deeply through your nose then leaning your head back and opening your mouth wide to exhale deeply while sticking out your tongue. You can also do this raising your arms above on the inhale and forming cactus arms with your exhale to accentuate the effect.

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2. Breath of fire
This is a very warm exercise for your body. as the name suggests it brings in a lot of heat in the muscles and ignites tapas or heat. A great detox for yourself. Practice this by sitting tall and inhaling gently through your nose. then vigorously pumping you exhale out through your nose while pulling your navel in repeatedly and in short spurts. Each pull in with your belly exerts another exhale quickly after the last. Make your inhales and exhales even in force, depth, and time.

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3. Skull Cleanser
Otherwise known as Kapalabhati Breathing, this technique is another cleansing breath exercise that raises your energy level dramatically. Basically, it is the same as the Breath of Fire technique, but with a larger emphasis on the exhale, and with your arms straight up above your head to promote lymph circulation through the upper body.
Hold your hands in the mudra of your choice. For example, try Apana Mudra for invoking the future. Simply make your hands look like a dog’s head with the ring and middle finger resting on your thumb in a triangle, stick your pinkie and pointer finger straight up like ears.

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4. Three Part Breathing
This slow, smooth process is super relaxing and is wonderful for insomnia, anxiety, stress, and frustrating situations. Three Part Breathing calms the mind and soothes the muscles. It is a wonderful way to end a late evening practice or begin a restorative practice.
Start by placing one hand on your upper chest and the other on your navel. Inhale into your chest then your upper abdomen, and finally puff your belly out like a balloon. Slowly release the breath in the same way, smoothly exhaling the air from your belly, then your upper abdomen, then your chest.

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6. Alternate Nostril Breathing
The best to not just calm your nerves but alos increase focus and clarity. It helps you to stay in the moment of the process and remember where you are. Best to do before an exam or presentation to ignite the fire in your belly. Focussing with this concentration gives you strength and clears the mind of any stress and confusion. People also use it before they sleep to have a better sleep cycle.
Practice this technique by placing your right middle and pointer fingers in the palm of your hand leaving just your pinkie and ring fingers and your thumb free. Take your right thumb over your right nostril and inhale through the left nostril.then take a pause for a moment before you switch interchanging the breath Now take your ring finger and place it over your left nostril to exhale through the right nostril.

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Next, leave your hand as it is and inhale through the left nostril, then switch, placing your thumb over your right nostril and exhaling through the left nostril.
Repeat this until you are finished with your breathing exercise.
The first few times you try this one you may get your left and right confused. Don’t give up; you’re not alone in that struggle. Try to remember that each time you inhale you are sealing the breath in and that is when you switch sides. The part where you seal it is very important.

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7. Bellows breath
This is a very invigorating practice that is a wonderfull way to start your day or wake your body up in a loving way.
Raise your hands up to the sky in little fists, or with the fingers splayed out wide. Inhale through your mouth and with every exhale, drop your elbows into your side body and make a “HA” sound from the bottom of your diaphragm.
Don’t be afraid to be loud here, as this is incredibly freeing and releases any pent up energy, stagnation, or frustrations very quickly.

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8. Ujjayi Breath
This is the most used breathing technique, as it is easy to perform during your physical practice, no matter what type of practice you have. It is useful for calming the mind and the nervous system in tricky situations both on and off the mat. It sounds like the ocean and can cool you off very quickly.
Practice Ujjayi breathing by inhaling and exhaling through your nose. Drag the breath along the back of your throat so that it creates a gentle hissing sound and feels like sipping a cool drink through a straw. Try to make each inhale last as long as the exhale, and take each breath a little deeper than the last until your breathing is long and smooth.
Practice your breathing techniques as often as possible. Being able to control your breath will deepen your physical practice dramatically, and will help you take each posture longer, deeper, and more healthfully.
Beyond that, it will change your emotional health and allow you to stay cool as a cucumber in arduous situations down the line.

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