Yoga Breathing Techniques
Before beginning different breathing techniques, it's important to rest your body after you complete your stretching or hatha yoga poses. The body has to transition from one focus and activity to another. If we do not rest, stress and tension can develop in the body and the mind. When practicing yoga breathing or Pranayama, whether it be for three minutes or thirty-three minutes, we must sit with a straight spine. Sit comfortably on the floor or a straight-backed chair. Special Note: You should always ask an experienced teacher in deciding which deep breathing exercises to perform and suited to you. Remember this simple rule: When breathing through a nostril, never breathe through the mouth at the same time.
Translation: "I am That." So'Ham is the natural sound of the breath. So -- exhalation. Ham -- inhalation. As you naturally breathe in, repeat in your mind "ham." As you naturally breathe out, repeat in your mind "sa." Repeat for several minutes. Do not concentrate on the mind repeating this mantra, but on the sound of the breath.
Translation: "breathing that clears the throat and masters the chest." This yogic breathing exercise is formed by purposefully contracting the larynx slightly, narrowing the breathing passage. As you breathe, a slight noise is heard from the throat. Anuloma Ujjayi Breathe in through the mouth, then breathe out through one nostril while the other nostril is closed. Viloma Ujjayi Breathe in through the nostril, then breathe out through the mouth. Lengthens the inhalation.
Translation: "cooling breath." Smile, with jaw gently closed, teeth touching. tip of tongue resting against the inside of the teeth. Slowly inhale through the teeth. The air passes over the moist tongue, cooling the air and refreshing the throat. Exhale through the nostrils.
Translation: "cooling breath." Curl up the edges of the tongue to form a tube. Inhale through this tube. The air passes over the moist tongue, cooling the air and refreshing the throat. When exhaling, to keep the tongue cool and moist, roll the tongue back as far as comfortable against the roof of the mouth. You can also breathe out through the nostrils. An alternate breathing technique is "sitkari pranayama." Instead of creating a tongue-tube, open the mouth slightly and place your tongue between the top and bottom teeth, then breathe in. This keeps the air cool. Exhale through alternate nostrils.
Translation: "cleansing the subtle channels." Also known as "alternate nostril breathing" and "circular breathing." This technique is for experienced individuals and used to lengthen the inhalation and exhalation. Do not perform this exercise if you're nasal passages are blocked. Do not force the breath. Take your right hand and close off the left nostril with your ring finger. Slowly breathe in through the right nostril. Close off the right nostril with your thumb, open up the left nostril, and breathe out through the left nostril. Breathe in through the already opened left nostril. Close off the left and open up the right. Then breathe out through the right nostril. That is one round of nadi sodhana breathing. Repeat several times.
Translation: "that which brings lightness to the skull." The cleansing breath. This breathing exercise is great for clearing sinus and air passages, fogginess and heaviness. The breathing focus is on the exhalation. Inhalation is passive as the lungs do the pumping. The breath is fast, strong, rapid, and short. Only abdominal [diaphragmatic] breathing is used, not chest breathing. Start with fifteen seconds of kapalabhati and slowly work up.
Translation: "bellows breath." Bhastrika resembles kapalabhati but concludes with a long deep breath, a suspension or holding of the breath, and then a long exhalation with the throat fully open. Start with fifteen seconds of bhastrika and slowly work up.
Meditation can be practiced and enhanced by utilizing some of the yoga breathing techniques described above. For more details, click on yoga meditations and breathing.
A great way to incorporate yoga breathing exercises and asanas is perform Vinyasa -- a flow of postures using the in-breath and out-breath. Click to discover more on yoga breathing exercise.
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5 Types Of Yoga
more deep breathing exercises and meditations.
Here are hatha yoga poses that you can search on for details. Locate the "Search Bar" below this list. I've also included the Sanskit name... tree - vriksasana
Pranayama Hatha Yoga breathing exercises are holistic stress reduction techniques. They have the reputation for helping in certain disorders and muscle pain. They are never a substitute for medical attention. Remember, you should always ask an experienced teacher in deciding which breathing exercises to perform and which one's are suited to you.
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