#Sama Vritti Pranayama

[ocoachfitness]

Sama Vritti Pranayama – Equal Breathing Yoga to Reduce Stress

Sama Vritti Pranayama is a breathing technique that involves equal and rhythmic breathing. This technique is also known as Equal breathing because of the equal count of inhales, exhales, and holding of the breath. It is a simple yet powerful technique.

Equipment: No equipment

Level: Beginners to advanced

Here are some potential benefits of practicing regularly:

Reduces stress and anxiety

Improves concentration

Increases oxygen flow to the brain

Creates balance in the body and mind

(Read More)

[madamlaydebug]

One of our favorite forms of self-care is the ancient practice of chakra balancing.✨ If you have been in an emotional funk, it's possible that you have a chakra (or energetic center) that is clogged or stuck... after all, we are energetic beings.⁣

⁣

❤️The root chakra, a.k.a. Muladhara, sits at the base of the spine and is the energy point of courage, stability, security, and self-preservation. As the energy center closest to the earth, it supports your sense of feeling grounded and connected. When this chakra is open, you feel safe and fearless. Balancing the root chakra creates the solid foundation for opening the six chakras above.⁣

⠀⠀⠀⠀⠀⠀⁣

😌 Names: Root Chakra, Muladhara⁣

📍 Location: Base of the spine⁣

🔴 Color: Red⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣

🏞 Element: Earth (walking barefoot in the sand, grass, or dirt can be beneficial)⠀⠀⠀⠀⠀⠀⠀⠀⁣

🌿 Nutrition: Eat healthy red foods like tomatoes, beets, berries, and apples⠀⠀⠀⠀⠀⠀⠀⁣

👃 Essential Oil: Patchouli⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣

👂 Sound: LAM⁣

⁣

🚨 Signs of Imbalance 🚨⠀⠀⠀⠀⁣

▹ Pain and stiffness in your feet and legs⁣

▹ Excess flexibility in your hamstrings/low sense of physical stability⠀⠀⠀⁣

▹ Feeling ungrounded, unsafe, and insecure⠀⠀⠀⁣

▹ Home life feels chaotic and unsettled⁣

▹ Feeling stuck in life/low sense of flexibility⠀⠀⁣

⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣

❤️ To Bring into Balance ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣

▹ Connect with the earth: go for a hike, walk in the sand, or garden⁣

▹ Eat vegetables and fruit—food from the earth⁣

▹ Practice grounding pranayama like sama vritti and alternate nostril breathing⁣

▹ Wear the color red⁣

▹ Stretch and strengthen your legs⁣

⁣

🔖 Save this as a reference! #Chopra

[drheidikling]

Breathing Exercises for Anxiety You Can Try Right Now - A Guide by Heidi Kling

In the fast-paced rhythm of modern life, anxiety can often become an unwelcome companion. When stress starts to take its toll, finding solace in the simplicity of our breath can be a powerful antidote. In this article, we will explore a range of breathing exercises designed to provide immediate relief from anxiety. These techniques can be easily incorporated into your daily routine, offering a calming respite whenever needed.

Deep Abdominal Breathing (Diaphragmatic Breathing):

Start by sitting or lying down in a comfortable position. Inhale slowly through your nose, allowing your diaphragm to expand fully. Feel your abdomen rise as you fill your lungs with air. Exhale slowly through your mouth, emptying your lungs. Heidi Kling emphasizes that repeat this process for several breath cycles. Deep abdominal breathing activates the body's relaxation response, counteracting the stress-induced fight-or-flight response.

4-7-8 Technique:

Also known as the Relaxing Breath Exercise, this technique helps regulate the breath and promote a sense of calm. Inhale quietly through your nose for a count of 4, hold your breath for a count of 7, and exhale audibly through your mouth for a count of 8. This pattern can be repeated for four breath cycles initially, gradually increasing as you become more comfortable with the rhythm. Dr. Heidi Kling

Box Breathing (Square Breathing):

Picture a square in your mind. Inhale for a count of 4, hold your breath for four counts, exhale for four counts, and pause for another four counts before beginning the cycle again. Box breathing is a simple yet effective technique that promotes balance and focus.

Alternate Nostril Breathing (Nadi Shodhana):

Sit comfortably with your spine straight. Close off your right nostril with your thumb and inhale deeply through your left nostril. Heidi Kling conveys that close off your left nostril with your ring finger, release your right nostril, and exhale. Inhale through the right nostril, close it off, release the left nostril, and exhale. This alternating pattern helps balance the right and left sides of the brain, inducing a state of calmness.

Mindful Breathing:

Find a quiet space and bring your attention to your breath. Observe each inhalation and exhalation without trying to control it. If your mind starts to wander, gently guide your focus back to your breath. Mindful breathing, rooted in mindfulness meditation, can enhance awareness and reduce the grip of anxious thoughts.

Resonant Breathing (Coherent Breathing):

Heidi Kling focuses on setting a comfortable breathing rate by inhaling and exhaling for an equal duration, such as 4 seconds each. This synchronized breathing pattern can induce a state of coherence in the body's physiological rhythms, promoting relaxation and reducing anxiety.

Belly Breathing with a Count:

Lie down with one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your diaphragm to expand. Exhale slowly through your mouth, counting to four. Focus on the rise and fall of your abdomen rather than your chest. This technique encourages a calming, rhythmic breath cycle. Heidi Kling PhD

Sama Vritti (Equal Breathing):

Heidi Kling clarifies that inhale and exhale for an equal count, creating a balanced and steady breath cycle. This technique encourages a sense of equilibrium and can effectively calm the nervous system.

Guided Imagery Breathing:

Combine your breath with guided imagery to enhance relaxation. Inhale while visualizing a peaceful scene or positive outcome, and exhale as you release tension and negativity. This integration of breath and imagery amplifies the calming effects.

Humming Breath (Bhramari Pranayama):

Sit comfortably and close your eyes. Inhale deeply through your nose and exhale with a humming sound, prolonging the exhalation. The vibration created by humming can have a soothing effect on the nervous system, reducing anxiety and promoting a sense of tranquility.

Lion's Breath (Simhasana Pranayama):

This unique breath involves inhaling deeply through the nose and then exhaling forcefully through the mouth while sticking out the tongue and making a "roaring" sound. Lion's Breath can release tension in the face and throat, providing a physical outlet for built-up stress.

Triangle Breathing:

Imagine an equilateral triangle. Inhale along one side for a count of 3, hold your breath at the peak for three counts, and exhale along the third side for another three counts. This geometrically inspired technique promotes balance and focus. Heidi Kling psychologist

Box-Plus Breathing:

This variation of box breathing adds a pause after inhaling and before exhaling. Inhale for four counts, hold for four counts, exhale for four counts, and pause for four counts before beginning the next cycle. The added pause enhances the sense of control and mindfulness.

Pursed Lip Breathing:

Inhale slowly through your nose, then exhale through pursed lips as if you were blowing out a candle. Pursed lip breathing can help regulate breathing patterns, increase oxygen exchange, and promote relaxation, as per Heidi Kling.

Balloon Breathing:

Visualize your lungs as balloons. Inhale deeply, expanding your "lung balloons" fully, and exhale slowly, deflating them completely. This imagery reinforces the idea of filling your lungs with fresh, revitalizing air.

360-Degree Breathing:

Focus on breathing into all areas of your lungs. Inhale deeply, feeling your ribcage expand in all directions. This mindful approach to breathing promotes a fuller, more oxygenated breath and encourages relaxation.

Cue-Controlled Relaxation:

Choose a cue, such as a calming word or phrase, to accompany your breath. Inhale while silently repeating the cue, and exhale with the same rhythm. This pairing reinforces a positive association with relaxation.

Morning Wake-Up Breath:   

Start your day with refreshing breaths. Inhale deeply through your nose, hold your breath for a moment, and exhale with an audible sigh. This energizing breath can set a positive tone for the day.

Remember, the key to effective breathing exercises is consistency and mindful practice. Experiment with different techniques to discover which resonates best with you, and integrate these exercises into your routine to build resilience against anxiety and stress. Through the simple act of conscious breathing, you can find a pathway to calmness and well-being.

[rntozen]

Sama Vritti Pranayama (Equal Breath): What Is Sama Vritti Breathing https://rntozen.com/blog/meditate/sama-vritti-pranayama-equal-breath-what-is-sama-vritti-breathing/?utm_source=tumblr&utm_medium=RN+To+Zen+Social+Media&utm_campaign=RN+To+Zen+Posts

[yogabilitymind]

Yoga and Meditation - Unifying the Mind and Body

Yoga and meditation are both physical practices that can be done alone or in a group. Both have their benefits and can help you to unify the mind and body.

If your mind wanders, simply return it to the breath. Be patient, this may take some time. As you become more consistent with your practice, your mind will begin to settle.

Relaxation

Yoga and meditation can help you deal with stress in a healthy way. Both practices encourage mental stability, physical comfort and an ability to be fully present. They can also improve your ability to recognize, accept and cope with difficult feelings like anger and fear.

Unlike meditation, which requires stillness, yoga incorporates movement and breath work into its practice. Practicing yoga first can release excess energy so that you’re calmer and ready for meditation. For this reason, it’s often recommended to meditate before yoga rather than after.

Relaxation can involve any number of techniques including tai chi, gentle exercises, autogenics, breathing exercises and progressive muscle relaxation. It can also include relaxing visualizations. These may be of soothing places like the ocean or of happy memories. Many people use music to help them relax. There are numerous CDs, books and apps available that guide people through these visualizations. They are a great tool for those who don’t have the time to meditate in a formal setting.

Meditation

Meditation is an ancient practice that helps people focus their attention and calm the mind. It can help reduce stress and improve sleep, mood and emotions. It can also lower blood pressure and prevent atherosclerosis, or hardening of the arteries.

The goal of yoga meditation is to achieve an integrated state of the body, mind and spirit – a state of union (yoga) that allows us to experience our true selves. It uses physical postures and breathing techniques to promote flexibility, strength, balance and a calm mind. It’s nonreligious and can be done by people of any age or fitness level.

There are many different types of meditation, but most involve sitting in a quiet place and focusing on your breath. When your thoughts wander – and they will – just gently bring them back to your breath. Regular meditation can strengthen your mental resilience, allowing you to respond more quickly to stressors and bounce back from them.

Asana

Asana is the third of Patanjali’s Eight Limbs of Yoga. Traditionally, it refers to the posture used for meditation but is now commonly used to describe any physical Hatha yoga pose. Yoga’s asana practices have been shown to improve flexibility, strength, balance, and stress management.

In addition to promoting relaxation and improving sleep quality, yoga can reduce stress and negative mental patterns that lead to illness. This is because yoga encourages a practice of awareness, acceptance, and detachment from the thoughts that may arise during stressful situations.

Lie on the back with your feet together and place your hands on the thighs with palms down. Slowly bring the chest down and stay in this position for a few breaths. This yoga asana is good for relieving fatigue and insomnia and improves breathing disorders. It also relaxes the neck and shoulders. It helps in reducing anxiety, depression and improves blood circulation. It is also helpful in treating gastrointestinal problems.

Pranayama

Pranayama, which means breath control, is an essential yogic practice for stress reduction. This is because it can help to strengthen the link between mind and body, helping to calm the nervous system and create a sense of balance in the emotions.

There are different pranayama techniques that focus on different effects. Some such as Kapalabhati Pranayama (Skull Shining Breath) are energizing and detoxing, while others like Nadi Shodhana (Alternate Nostril Breathing) or Sama Vritti (Equal Breathing) are balancing and relaxing. Many pranayama techniques incorporate breath retention with bandhas or energetic locks to purify the energy channels called nadis and improve the flow of prana in the body.

The first step is to work on improving the exhalation, making it slow and smooth. Once this is mastered, you can begin working on the inhalation. Ideally the inhalation and exhalation should be equal. It can be done alone or in conjunction with asana and meditation. It can also be used to enhance sports performance, combat fatigue and insomnia and ease headaches and colds.

[ertharetreat]

Yoga and Breathwork: Harnessing the Power of Pranayama

In the vast landscape of ancient practices for holistic well-being, yoga stands out as a timeless gem, offering a harmonious blend of physical postures, meditation, and breathwork. Nestled within this realm of yogic exploration, yoga retreat centers have emerged as sanctuaries dedicated to immersing individuals in the transformative power of practices like pranayama. Among its many facets, pranayama, or the art of conscious breath control, shines as a foundational pillar that holds the potential to profoundly impact both the body and the mind. With its origins deeply rooted in ancient Indian traditions, pranayama has evolved into a powerful tool for modern individuals seeking balance, vitality, and inner peace. These practices, often guided by experienced instructors in serene yoga retreat centers, provide a space for participants to deepen their understanding of pranayama's benefits and integrate them into their lives.

At its core, pranayama translates to the control and extension of prana—the vital life force that permeates everything in the universe. Through specific breath techniques, practitioners harness prana to influence their physical, mental, and energetic states. Breath, often overlooked as a simple involuntary action, becomes a conscious pathway to self-discovery and transformation.

One of the fundamental pranayama techniques is "Ujjayi" breath, often referred to as the "victorious breath." This deep and audible breathing technique involves narrowing the throat slightly, creating a gentle constriction that produces a soft oceanic sound. Ujjayi breath not only enhances concentration during yoga practice but also calms the mind, reduces stress, and regulates the nervous system.

Another notable pranayama technique is "Nadi Shodhana" or alternate nostril breathing. This practice involves inhaling and exhaling through one nostril while closing the other nostril with the thumb and then alternating sides. Nadi Shodhana is known for balancing the flow of energy in the body, harmonizing the left and right hemispheres of the brain, and promoting mental clarity and emotional equilibrium.

Pranayama techniques are not limited to yoga mats; they can be seamlessly integrated into daily life. "Sama Vritti" or equal ratio breathing, for instance, involves inhaling and exhaling for the same duration. This simple practice can be practiced anywhere, instantly calming the nervous system and enhancing focus. "Bhramari" or humming bee breath, which entails making a humming sound while exhaling, has been shown to reduce anxiety and lower blood pressure.

The physiological benefits of pranayama are increasingly validated by scientific research. Deep and conscious breathing engages the parasympathetic nervous system, eliciting a relaxation response that counters the effects of chronic stress. This, in turn, lowers cortisol levels, stabilizes heart rate, and improves immune function. The increased oxygenation facilitated by pranayama supports overall cardiovascular health and provides an invigorating boost of energy.

Pranayama also interfaces intimately with mental well-being. By modulating the breath, individuals gain a degree of control over their thought patterns and emotional states. Slowing down the breath can calm a racing mind, while deeper breaths can elevate mood and foster a sense of clarity. This symbiotic relationship between breath and mind forms the heart of mindfulness and meditation practices, both of which are deeply intertwined with yoga.

In the modern world, where the pace of life often feels frenetic and the demands on our attention are unrelenting, pranayama serves as a sanctuary of stillness. It offers a bridge between the external chaos and the internal calm, a means of grounding oneself amidst the whirlwind of existence. As individuals embark on the journey of yoga and breathwork, they unlock a treasure trove of wisdom that transcends time, providing a pathway to balance, vitality, and the profound harmony of body and mind.

[haripawali]

Pranayama Yoga Breathing Exercise

Breathing is a vital function of life, something that we do every day and all the time. There is an entire branch of yoga that is just dedicated to Pranayama Yoga Breathing Exercise called Pranayama.

Therefore these exercises focus on bringing awareness and controlling the flow of your breath. To perform the asanas in rhythm while resting the mind for meditation.

Pranayama not only helps in supporting and deepening your yoga practice but also greatly benefits all aspects of your life.

What is Pranayama?

Pranayama is one of the eight limbs of yoga included in the yoga sutras by Patanjali and is regarded as a valuable tool in restoring the balance between the body and the mind.

The term Pranayama originates from Sanskrit, where “Prana” means breath i.e the vital energy in the body, and “Ayama” means to control.

Together it means the control of breath in the body which has long been deemed as a fundamental aspect of yoga.

Prana is a force of life that allows our body and mind to function properly. By paying close attention to prana and regulating its flow through yoga poses you can increase self-awareness, as a result, you will achieve a higher state of meditation. There are five forms of Prana based on its functionality & movement called Vayus. Each Vayu has its significance & governs a specific area of the body.

They all work in harmony and any imbalance can cause improper functioning of the body & mind.

The Five Vayus of Prana:

These vayus are highly effective and allow the mind, body, and soul to work in coordination.

Vayu

Area of Movement

Function

Prana Chest and Head Governs intake, inspiration, propulsion, forward momentum Apana Pelvis Governs elimination, downward and outward movement Samana Navel Governs assimilation, discernment, inner absorption, consolidation Udana Throat Governs growth, speech, expression, ascension, upward movement Vyana Entire Body Governs circulation on all levels, expansiveness, pervasiveness

We have no control over whether we breathe or not, but we definitely can control the way we breathe to some extent.

Just like our breathing is highly influenced by our thoughts, similarly, our thoughts are also affected by the way we breathe.

Breathing exercises, such as the retention of breath and channelizing it for specific benefits have been the true essence of any pranayama practice.

Here are 3 powerful pranayama yoga breathing exercises to help you get started:

Sama Vritti Pranayama (Equal Breath)

As the name suggests, this pranayama yoga breathing exercise is performed by taking deep, long, and slow breaths in an equal duration of time.

As this exercise bounds you to completely focus on equalizing the breath, it will give your mind that much-needed break from its usual thoughts and activities.

Whenever you feel stressed out or disconnected, perform this yoga breathing exercise as it is extremely effective in soothing your nervous system and stabilizing your vata.

Ujjayi Pranayama (Ocean Breath)

It is a very fascinating exercise because it soothes the sympathetic nervous system and at the same time boosts the consumption of oxygen in your body.

This form of exercise allows you to breathe deeply through your nose to fill the lungs with oxygen. This is the primary breath technique that is used throughout Ashtanga and Vinyasa practice, maintaining a strong flow.

Above all, it helps in synchronizing your breath with movements during the yoga practice to make it more rhythmic.

Nadi Shodhana (Alternate Nostril Breathing)

Nadi Shodhana, also known as the Alternate Nostril breathing exercise helps in balancing the energy channels at both sides of the body.

It involves alternatively inhaling and exhaling between the left and the right nostrils. This process helps to harmonize the left and right regions of the brain and allows the mind to enter into a meditative state.

Breathing alternatively has been shown to help keep the mind at peace and restore balance to your nervous system.

Performing these pranayama techniques daily will help in improving your health and well-being. By regularly practicing deep breathing exercises, you will begin to breathe more effectively even without focusing on it.

How do you start with Pranayama Yoga?

There are a lot of yoga schools that use Pranayama as a part of their practice but if you want to deeply learn the philosophy of pranayama then you can join our 100-hour meditation and pranayama teacher training course.

This training has been designed for the ones who want to learn standard techniques and primary skills as well as for the ones who already have gained knowledge about asanas and meditation.

This training is intended to focus deeply on the breathing and meditative aspect of yoga. At the end of this teacher training course, you will be more relaxed and restored than ever before.

You will discover a new self that will be much stronger physically as well as mentally.

Hence, this 100 Hour of meditation and pranayama teacher training is aimed at giving you a firsthand experience of Prana.

Prana– our force of life, and the different ways to practice Pranayama – the techniques which use the breath to achieve a deeper state of meditation.

Interested in learning more about our Pranayama and meditation teacher training?

Check out the course packages on our website or contact us for more details.

[primordialsoundmeditation]

Welcome to our Friday series on Pranayama!

The word Pranayama consists of the combination of two words - Prana (vital life force energy), and Yama (to control). Taking a breath is the first thing we do when we are born, and the last thing we do when we die. It is the single most powerful part of our existence in this body.

One of the most beautiful things about the breath is how we can use it to our advantage. Unlike other essential functions of the body (heart beating, food digesting, blood circulating, etc.), we have control over our breath as long as we are in the waking state. And we can use this to our advantage in order to create a healthy state of being in body and mind.

Sama Vritti is also known as ‘Even Breathing.’ Allow yourself to sit quietly, and close your eyes. Bring your focus to your breath and allow it to become smooth and steady. Begin to let the inhales and exhales be of equal length, keeping this practice simple and flowing.

This breath practice creates steadiness and balance in the body and mind.

Try it right now!

Stay tuned for future Friday posts as I share more Pranayama practices with you. 🫁🌬️🧘

Davidji

[yogaadvise]

A 20-Minute Yoga Sequence to Do When You`re Feeling Overwhelmed

You know those days when everything really feels difficult. Days when your slowness can not be treated with yerba matè, when the advertisement for infant diapers makes you well up, when the idea of marking off also the tiniest item on your miles-long to-do listing makes your skin crawl and your head ache and also your brow furrow ... you get the suggestion. You're bewildered. Charred out. OVER IT.

Whether it's spring high temperature, an instance of the Mondays, a seasonal fog, a life shift, or intense pain, feeling overwhelmed is stressful. Energetically you may be experiencing an excess of kapha energy. That increased apana vayu, or descending pressure, can show up as sleepiness, passiveness, and disinterest in regular tasks. The couch becomes your best friend.

On the various other hand, maybe you are more of a jump-into-action kind of individual. You may really feel overwhelmed by anxiousness, an auto racing heart, or as though you can't catch your breath. This could show an excess of fire energy, or pitta, coursing through you.

Or is it that you're progressively neglecting what you were simply doing? You're normally in addition to things however recently you've been scatter-brained, running late, and sipping shallow, short breaths. All those spheres in the air, not being juggled well, all destined to fall/drop/hit you right on the head might suggest an unwanted of vata, or wind, energy.

Either means, when you're feeling bewildered, relocating towards equilibrium and also a recalibration of your Prana, or life-force energy, is essential. Next time your life feels unrestrainable, attempt this sequence to move back into equilibrium mentally, physically, psychologically, and also spiritually.

Sit Comfortably

Often merely taking a break can calm the worried system and also do the trick.

Try it:

Sit in a chair or on a cushion.

Be still for 5 to 10 breaths.

Benefits:

Redirects attention from the sense of overwhelm

Creates stillness in the body

Resets energy

Sama Vritti Pranayama

Evening out the breath can assist bring difficult emotions under control.

Try it:

Sitting in a chair or on a cushion, inhale for a count of 4 and also out for a matter of four.

Continue for numerous minutes, preserving the equilibrium of inhales as well as exhales, extending the matter if you wish.

Benefits:

Helps concentrate the mind on the here and now moment

Stimulates the parasympathetic nerves to soothe the body and mind

Establishes a focusing tone for the rest of the practice

Set an Intention

How would certainly you such as to feel? You can align on your own with what you would love to really feel by establishing an intention.

Try it:

Choose a word or expression you wish to straighten yourself with or a particular you want to grow even more of in your life.

Allow the purpose to become a mantra that you duplicate calmly in your mind with each inhale as well as exhale.

Benefits:

Creates a sense of purpose

Makes space for new desires

Redirects interest from the sense of overwhelm

Child's Pose (Balasana)

Sometimes crinkling into on your own is just the ticket.

Try it:

Come to your hands as well as knees. Pad under your knees with a blanket for additional comfort.

Bring your large toes together behind you.

Separate your knees a comfortable range apart.

Shift your hips back towards your heels and bow forward.

Extend your arms in front of you and permit your head to rest on the planet or a block.

Feel your ribs broaden and also unwind as you breathe deeply.

Stay for 5 to 10 breaths.

Benefits:

Relaxes the low back

Allows for inner reflection

Brings the body near to the planet for physical grounding

Passive Neck Stretch

Is somebody in your life a literal pain in the rear? Provide this present a shot to extend the neck and open up the throat.

Try it:

From Child's Posture, slide to your belly.

Extend your legs long behind you.

Stretch your arms down at hands along your torso and also hips.

Turn your thumbs in and also allow the rear of your hands touch the ground.

Allow your shoulders to slump forward.

Turn one cheek sideways as well as rest your head.

Stay for 5 to 10 breaths and afterwards transform your head the various other way.

Benefits:

Connects the chest, torso, as well as legs to the planet for physical grounding

Brings the chest touching the planet for time to tune right into the heartbeat and also slower breath rhythm

Stretches the neck without effort

Opens the throat chakra energy center

Chest Opener

Sometimes when you're bewildered, the upper body gives in and the shoulders drop onward. Although you may well be protecting on your own from more injury, in order to appear of the haze you may need to summon the guts to open your heart.

Try it:

From your belly, extend your right arm directly to the side type your shoulder.

Roll over towards that arm until you really feel a stretch in your chest.

Stack your legs one in addition to the other.

Rest your directly the ground or on a blanket.

Use your left hand for security on the earth.

Hold the position for 5 to 10 breaths and also then curtail to your belly.

Repeat on the opposite side.

Benefits:

Energizing

Stimulates the brain like providing a hug would

Stretches upper body, pectoral muscles, as well as shoulders

Opens the heart chakra energy center

Sphinx Pose (Salamba Bhujangasana)

Sometimes puffing out your upper body can create a feeling of "I obtained this!" at just the right time.

Try it:

From your stomach, prop on your own up onto your elbows.

Align your arm joints under your shoulders and spread your fingers out.

Roll your shoulders back and also lift the crown of your head up.

Hold for 3 to 5 breaths.

Option: tip your chin down toward your breast to stretch the back of the neck.

Benefits:

Stretches the front plane of the body

Stretches the back of the neck

Opens the heart chakra as well as the throat chakra

Knees-to-Chest Pose (Apanasana)

Although getting a hug from somebody supportive throughout a tough time is outstanding, giving yourself a hug is second best.

Try it:

Roll over onto your back as well as hug your knees into your chest.

Hold for 5 to 10 breaths with the alternative to be still or bend as well as extend your arms a few times.

Benefits:

Stimulates digestion

Releases apana energy and vata energy

Stimulates the mind like offering a hug to someone else would

Ankle Circles

Often a seeing a scenario from a various viewpoint can change everything.

Try it:

Lift both legs to the sky and circle your ankles around as well as around.

Repeat for 5 to 10 breaths.

Benefits:

Releases stuck power in the joints

Drains blood out of the feet and also legs for relaxation

Turns part of the globe upside-down for an adjustment of perspective

Supine Spinal Twist Pose (Supta Matsyendrasana)

Recalibrate all the power in your back, transform your factor of view, as well as transform a new fallen leave with a supine spinal twist.

Try it:

Hug both knees into your chest.

Allow both knees to drop over to the right side.

Reach your arms out to the sides and rest them on the ground.

Turn your head any kind of direction that really feels good.

Hold for 5 to 10 breaths and also switch sides.

Benefits:

Stretches spine and abdomen

Wrings out undesirable thoughts, sensations, as well as recurring physical toxins

Opens solar plexus chakra energy center

Corpse Pose (Savasana)

When you're bewildered, there may be something in your life that requires to be launched or permitted to die. Is it an old concept you have? A story you've been informing on your own? Examine in to see if what was once serving you is still working.

Try it:

Extend your legs a little wider than your hips and tumble your feet out.

Relax your arms together with your body.

Receive one final deep breath in and also as you breathe out, return to your natural breath.

Stay as long as you'd like.

Benefits:

Close to the earth for grounding

Allows for rest and reset

It's during this period of rest and tranquility that the body takes in the benefits of the positions and also breath work

May this series bring you comfort and a basic feeling of health. May your breath overview you to an extra centered and also grounded place. May you more than happy, may you be healthy, might you feel risk-free, might you live life with ease.

Experience a deep kind of yoga to aid you stay balanced in also the most frantic circumstances, as Deepak Chopra as well as Chopra Facility master teachers guide you with the 7 Spiritual Laws of Yoga at Seduction of Spirit. Learn More.

[yogaposesfortwo]

Yoga Philosophy: Grounding and Calming Practices

A central aspect of yogic philosophy, Buddhism and Vedanta, is the practice of being content and peaceful when the outside world is unpredictable and at times chaotic. Parinamavada is the Buddhist concept that everything is in a constant state of flux and change, and that attachment to that which changes brings suffering. Indeed, suffering for many of us arises because we become attached to the things in life we can’t control, whether its physical appearance, work life, relationships, finances or flexibility. We may feel joyful when everything is exactly as we want it to be, but as soon as things change, we’re often filled with underlying anxiety and a sense of loss. Freedom from attachment leads to a sense of peace unrivalled by any material object or achievement. As Thich Naht Hanh has said; “Letting go gives us freedom and freedom is the only condition for happiness.” Fortunately there are a number of calming practices that can help us feel more balanced and entered even at a time of uncertainty and unease.

Atma Vidya

Whilst freedom from attachment is one step on the path to peace, Atma Vidya or ‘knowledge of the reality of the self’ takes the practice further and encourages the practitioner to explore all the things they are not, in order to know the nature of what they really are. Atma Vidya reasons that whatever is happening around us and to us is just like a play unfolding, an illusion we mistake for reality. Freedom from this illusion and the realisation that our true self is something far beyond what we cling to on a daily basis gives a sense of contentment, groundedness and a deep knowing that we are in fact pure consciousness itself. So how can we move closer towards experiencing a glimpse of this grounded peace and contentment? How can we find stillness amongst the ever-changing world around us? Yogic practices have fortunately focused on this for thousands of years, so we have a treasure trove of practices to choose from and cultivate daily. Try the following to help you feel calm, grounded and peaceful at a time when things are unpredictable: Pranayama: Prana refers to ‘life force’ – the energy behind life itself, but it also implies ‘breath’. By observing the breath, we observe our life force energy, and by cultivating a harmonious breathing pattern, we allow our life force to be more harmonious too. Sama Vritti Pranayama is a breathing technique known as ‘equal breathing’ or breathing with ‘equal fluctuations’ in length. This simple practice helps calm the mind and bring about a sense of balance. Simply bring your body into a comfortable position, breathe in for a count of five, hold for five, breathe out for a count of five and hold for five. This practice is also known as ‘box breathing’, and you can imagine drawing the lines of a square with each breath to give the mind a focus. Practice this when you wake in the morning and before bed if possible. Mantra: The words we hear and say have a powerful impact upon how we feel. Mantras are words imbued with an almost magic quality can really make a difference to our state of being. To stay calm and grounded, choose a mantra like Om Shanti meaning ‘I am peace’ or an affirmation such as ‘I am calm, I am centred, I am well’. Repeat often, especially in times of anxiety. Mudra: You have powerful tools for wellbeing literally in the palms of your hands, and these are known as mudras. Mudras are symbolic gestures often made with the hands to help bring about different states of being. Adopting a mudra can help deepen your meditation practice, or serve as a way to focus the mind. To feel grounded, choose Prithvi Mudra, the earth mudra which involves bringing the tip of the ring finger and thumb together to active more earth energy within the body and mind. Connect To Nature: Nature has a way of helping the body decrease levels of cortisol (the ‘stress hormone’) and increase endorphins (happy hormones!) Whether it’s getting outside in the woods, near a lake, or simply stepping out into your garden, try to make connecting with nature a daily practice and notice how much calmer you feel. Feel Your Feet: When the mind is busy, focusing on the feet is a great way to move energy down from the brain to the body. Stand comfortably and focus on the feeling of your feet connected to the earth. Lift your toes and replace them one by one, noticing the firm connection of the skin on the soles of your feet to the ground. As you exhale, imagine roots growing from the feet deep into the earth, and as you inhale, imagine drawing up energy from the earth into your body. Acupressure Points: For a quick dose of calmness, try firmly but gently massaging the following acupressure points with your index finger or thumb: Hall Of Impression point, located between the eyebrows, and the Union Valley point, located in the webbing between the thumb and index finger. Essential Oils: Scents interact directly with the brain and can change how we feel almost instantly. Try inhaling good quality essential oils like lavender or chamomile for calming, and neroli or ylang ylang for a mood boost. Brahmari Breath: Humming is naturally soothing for the nervous system, and yogis have been practicing Brahmari Pranayama or ‘Humming Bee Breath’ for thousands of years. Simply close your eyes and cover your ears. Inhale fully and as you exhale, find a deep humming sound. Notice the vibrations in your sinuses, chest and throat as you hum, and repeat as often as you like.   The post Yoga Philosophy: Grounding and Calming Practices appeared first on Yogamatters Blog. Author: Emma Newlyn Source: https://www.yogamatters.com/blog/yoga-philosophy-grounding-and-calming-practices/ Discover more info about Yoga Poses for Two People here: Yoga Poses for Two Read the full article

[meditativeyoga]

Yoga for Stressful Times

The whole world is reacting to the unanticipated results of the United States election recently. Some are commemorating, elated and triumphant, others are mourning, ruined and also scared.

Regardless of where you straighten on your own on the political spectrum as well as your feelings about the election results, it's not likely that you have actually been immune to the tension of the last few weeks and also months. You might really feel like you've been riding a psychological roller rollercoaster-- high climbs up, sudden declines, doglegs, little bursts of enjoyment and also dark moments of apprehension.

As yoga exercise experts, how fortunate we are to have the possibility to come together and share a practice that is specifically designed to bring us back to stabilize in an unbalanced world.

The different practices of yoga-- pranayama (breath control), asana (postures), dharana (concentration), dhyana (meditation)-- weave together to develop a self-control that leads us in the direction of equanimity. These methods allow us to experience tranquility, also when we're holding on, white-knuckled, as we ride the roller coaster of our ever-changing emotions.

You do not have to do anything fancy or complicated to reap the benefits of yoga. Something as straightforward as a breathing exercise is among the most powerful devices for dealing with tension. By collaborating with your breath with pranayama, you empower on your own to control your feelings, enhance the task of your nerve system, and maximize your body's response to tension. The stress factors you come across could be the physical tests you purposefully develop on your own on your floor covering, or the difficulties that are unexpectedly tossed at you as you navigate your day-to-day life.

Sama vritti, or "equivalent breathing," is a breathing workout you could exercise anytime, anywhere. All you need is a little space where to rest or relax, and the desire and self-control to turn your interest inward.

- Sit or relax in a comfy, kicked back position.

- End up being mindful of your breathing. Notification that you're taking a breath in, and also notice that you're taking a breath out.

- Bit by bit, begin to take a breath more deeply.

- Allow your breath slowly clear up into a smooth, even rhythm. Breathe in for the very same quantity of time that you breathe out, matching the length of your inhale with the size of your exhale. It might assist to count as you take a breath, breathing in for a count of possibly 5, then breathing out for five. Find a size of breath that really feels deep but comfortable.

- Invest anywhere from one to numerous minutes inhaling this way.

- When you're completed, release the equivalent breath as well as let your breath resume its all-natural pace as well as rhythm.

• Notice how you feel.

Deep, consistent, even breathing turns around the results of the understanding nerve system, or fight-or-flight action, which is the body's habitual response to anxiety. It likewise turns on the parasympathetic nerve system, in some cases referred to as the "relaxation action," which slows the heart price, lowers high blood pressure, as well as calms the body as well as mind.

Whatever is happening in your life as well as worldwide around you, there will certainly be minutes when you really feel bewildered by demanding ideas or powerful feelings. These are the moments to get rid of a space on your room or living area flooring and exist down, take a breath, perhaps move.

Remember that whatever winds might toss you this method and also that, there is a place deep within you-- a place of tranquility, of tranquility, of calm. When you breathe, as well as action, and also take note, you obtain little glimpses of that area. You could return to it whenever you really feel surrounded by darkness or when you're tempted to offer into anguish. That location is always within you. You just have to provide yourself the room to locate it.

[madamlaydebug]

One of our favorite forms of self-care is the ancient practice of chakra balancing.✨ If you have been in an emotional funk, it's possible that you have a chakra (or energetic center) that is clogged or stuck... after all, we are energetic beings.⁣

⁣

❤️The root chakra, a.k.a. Muladhara, sits at the base of the spine and is the energy point of courage, stability, security, and self-preservation. As the energy center closest to the earth, it supports your sense of feeling grounded and connected. When this chakra is open, you feel safe and fearless. Balancing the root chakra creates the solid foundation for opening the six chakras above.⁣

⠀⠀⠀⠀⠀⠀⁣

😌 Names: Root Chakra, Muladhara⁣

📍 Location: Base of the spine⁣

🔴 Color: Red⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣

🏞 Element: Earth (walking barefoot in the sand, grass, or dirt can be beneficial)⠀⠀⠀⠀⠀⠀⠀⠀⁣

🌿 Nutrition: Eat healthy red foods like tomatoes, beets, berries, and apples⠀⠀⠀⠀⠀⠀⠀⁣

👃 Essential Oil: Patchouli⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣

👂 Sound: LAM⁣

⁣

🚨 Signs of Imbalance 🚨⠀⠀⠀⠀⁣

▹ Pain and stiffness in your feet and legs⁣

▹ Excess flexibility in your hamstrings/low sense of physical stability⠀⠀⠀⁣

▹ Feeling ungrounded, unsafe, and insecure⠀⠀⠀⁣

▹ Home life feels chaotic and unsettled⁣

▹ Feeling stuck in life/low sense of flexibility⠀⠀⁣

⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣

❤️ To Bring into Balance ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣

▹ Connect with the earth: go for a hike, walk in the sand, or garden⁣

▹ Eat vegetables and fruit—food from the earth⁣

▹ Practice grounding pranayama like sama vritti and alternate nostril breathing⁣

▹ Wear the color red⁣

▹ Stretch and strengthen your legs⁣

⁣

🔖 Save this as a reference! #Chopra

[paleorecipecookbook]

4 Easy Breathing Techniques for When You Can’t Sleep

No need to toss and turn all night—use these simple breathing techniques to put you into a restful nights’ sleep.

Yogic breathing exercises, also known as pranayama (meaning “life force” “expansion”), have been shown to be beneficial for many different types of ailments including hypertension, stress, anxiety, and depression. All of these can negatively affect sleep and cause insomnia. One thing that many of these breathing exercises have in common is their ability to calm the nervous system, helping your body come into a relaxed rest-and-digest state. (1) (2)

Whether your lack of ability to sleep comes from stress, anxiety, or chronic pain, these four simple breathing exercises can help put you to rest, easier. Practice one of these exercises—or all of them back-to-back—each night before you try to sleep. You can practice them all in bed, on your yoga mat, or in a chair.

Sama Vritti | 10 breaths

This basic breathing exercise reduces stress and helps the body wind down with relaxing, equal inhales and exhales.

Find a comfortable seat with your legs crossed, or sitting on a chair with your feet flat on the ground. Place your right palm on your belly and your left palm facing up on your left thigh.

Close your eyes and notice your natural breath for a moment.

Then, inhale slowly to a count of four, filling up your lungs completely. Pause at the top of your inhale, then just as slowly, exhale to a count of four. Pause at the bottom of your exhale when your lungs are completely empty.

Continue slow breathing to a count of four for 10 rounds of breath. Feel your belly rising and falling underneath your palm.

Wave Breath | 10 breaths

This breathing exercise helps to reduce blood pressure and calm the nervous system.

Start in a comfortable seat or by lying down. Place your right hand on your belly and your left hand on your heart. Take a few natural breaths and just notice them.

Then, as you inhale, first fill up your belly. Then fill up your ribs, feeling them expand outward. Then, fill up your chest all the way. Pause for a moment with your lungs completely expanded.

As you exhale, first empty your chest, then your ribs, then your belly. Pause with your lungs completely empty.

Repeat for 10 breaths.

Alternate Nostril Breathing | 10 rounds of breath

This technique soothes the nervous system to bring you into a state of calm.

Find a comfortable seat. Place your left palm face up on your left thigh. Bring the tips of your index fingers to the center of your thumbs and extend the other three fingers outward to find a chin mudra with each hand.

Place your right index and middle fingers between your eyebrows. Position your thumb over your right nostril and your ring finger over your left nostril.

Plug your right nostril and take a slow inhale through your left nostril. Pause with your lungs filled up, then plug your left nostril and exhale through your right. Pause with your lungs empty.

Reverse the breath by inhaling through the right nostril and exhaling through the left. That counts as one round. Repeat for 10 rounds.

Bhramari | 10 breaths

Anxiety and stress can make falling asleep at night a challenge. Bhramari, also known as Bee’s Breath, helps to relieve anxiety to help you get a restful night’s sleep.

Find a comfortable seat.

Bend your elbows and place your index fingers on your forehead. Close your eyes and place your middle fingers on your eyelids, your ring fingers on the sides of your nose, and your pinky fingers between your upper lip and nostrils. Place your thumbs over the cartilage between your ears and cheekbones.

Take a deep breath in. Then press down on the cartilage of your ears as you exhale and make a loud “HMMMMMMM” sound like a humming bee.

Continue for 10 breaths.

Read This Next: The Ultimate Guide to Healthy Sleep

The post 4 Easy Breathing Techniques for When You Can’t Sleep appeared first on PaleoPlan.

Source: http://bit.ly/10qRbxJ

[movejournal]

Yoga Pranayama

Nadi Shodhana Pranayama (Alternative Nostril Breathing) 

Kapalabhati Pranayama (Skull Shining Breath) 

Sama Vritti Pranayama (Box Breathing) 

I have been practising the above yogic breathing exercises.  During Nadi Shodhana, I breathe deeper, slower, and fuller when I use this technique.  It’s a practice that grounds me instantly and decompresses me.  It’s the most accessible Pranayama exercise I have learnt so far.  Sama Vritti Pranayama is a similar experience for me.  Kapalabhati is different yet I still feel changed after it in a positive way.  

“By paying attention to our breath, our self-awareness and a sense of calm will emerge. Several studies have shown the effect of Pranayama on calming the mind, reducing worries and anxieties, improving focus and attention and increasing energy, bringing enthusiasm and positivity [8-13]. Pranayama has been suggested to even slow down the aging process and boost the immune system [7,9]. On the physical, emotional and mental levels, there is mounting evidence regarding the many additional benefits of Pranayama” (Sukumaran S, Asokan D, Sukesh N, Vijayan V, 2020).

[tangcuongsuckhoevietnam]

7 bài tập thở giúp đầu óc thư giãn, phổi khỏe

Thở mím môi, thực hành hơi thở ong vo ve, hít thở đều... giúp người tập thư giãn đầu óc, giảm căng thẳng, muộn phiền, cải thiện chức năng hô hấp.

Thực hiện các bài tập thở không mất nhiều thời gian. Bạn dành từ 5 phút mỗi ngày, nếu cảm thấy quá dài hãy thử tập trong 2 phút, thực hiện nhiều lần. Dưới đây là các bài tập giúp giảm căng thẳng, lo lắng, cải thiện chức năng phổi, theo Healthline.

Thở mím môi

Kỹ thuật thở đơn giản giúp bạn làm chậm nhịp thở, có thể tập thở mím môi bất cứ lúc nào. Bài tập có thể đặc biệt hữu ích trong các hoạt đ��ng như cúi người, nâng hoặc leo cầu thang.

Người tập thực hành sử dụng hơi thở này 4 đến 5 lần một ngày khi bắt đầu học. Bạn bắt đầu bài tập bằng cách thư giãn cổ và vai, ngậm miệng, hít vào từ từ bằng mũi. Bạn mím môi như huýt sáo, cuối cùng, thở ra từ từ bằng cách thổi không khí qua đôi môi đang mím.

Thở bằng cơ hoành

Thở bằng bụng có thể giúp sử dụng cơ hoành đúng cách. Thực hiện bài tập thở bằng bụng khi bạn cảm thấy thư giãn và nghỉ ngơi. Tập thở bằng cơ hoành từ 5 đến 10 phút, khoảng 4 lần mỗi ngày. Khi mới bắt đầu, bạn có thể cảm thấy mệt mỏi nhưng theo thời gian, kỹ thuật này sẽ trở nên dễ dàng thực hiện.

Để thực hiện bài tập, bạn nằm ngửa, đầu gối hơi cong và gối đầu, có thể đặt một chiếc gối dưới đầu gối để hỗ trợ. Tiếp theo, bạn đặt một tay lên ngực trên, một tay bên dưới khung xương sườn, cảm nhận chuyển động của cơ hoành. Bạn từ từ hít vào bằng mũi, cảm thấy bụng đang ép vào tay, giữ yên tay còn lại. Kết thúc bài tập, bạn thở ra bằng cách mím môi, siết chặt cơ bụng, giữ yên hoàn toàn tay trên.

Bạn có thể đặt một cuốn sách lên bụng để bài tập khó hơn. Sau khi học cách thở bụng khi nằm, bạn có thể tăng độ khó bằng cách thử khi ngồi trên ghế. Bạn có thể thực hành kỹ thuật này nhiều lần trong ngày.

Thở đúng cách có tác dụng đưa nhiều dưỡng khí vào tận đáy phổi. Ảnh: Healthline Thở đúng cách có tác dụng đưa nhiều dưỡng khí vào tận đáy phổi. Ảnh: Healthline

Thở bằng lỗ mũi luân phiên

Thở bằng lỗ mũi luôn phiên có tác dụng tăng cường chức năng tim mạch. Bài tập nên thực hiện khi đói, tránh luyện tập nếu bạn đang cảm thấy mệt mỏi hoặc tắc nghẽn. Bạn giữ hơi thở đều và êm ái trong suốt quá trình luyện tập.

Khi tập, bạn chọn một vị trí ngồi thoải mái, nâng tay phải lên về phía mũi; thở ra hoàn toàn và sau đó sử dụng ngón tay cái phải để đóng lỗ mũi phải; hít vào qua lỗ mũi trái, sau đó đóng lỗ mũi trái bằng ngón tay; mở lỗ mũi phải, thở ra bằng bên đó; mở lỗ mũi trái và thở ra; hoàn thành một lần; tiếp tục thực hiện trong khoảng 5 phút

Thở đều (Sama Vritti)

Động tác giúp hệ thần kinh trở nên bình tĩnh và giảm thiểu stress. Khi quen với việc thở đều khi ngồi, bạn có thể thực hiện trong quá trình luyện tập yoga hoặc các hoạt động hàng ngày khác.

Để làm điều đó, bạn chọn một vị trí ngồi thoải mái, hít vào thở ra bằng mũi. Bạn đếm trong mỗi lần hít vào, thở ra để đảm bảo chúng đều trong khoảng thời gian. Người tập có thể giữ hơi sau mỗi lần hít vào, thở ra nếu cảm thấy thoải mái. Bài tập thực hành hơi thở diễn ra ít nhất trong 5 phút.

Thở Sitali

Bài tập thở yoga giúp hạ nhiệt độ cơ thể, thư giãn đầu óc. Khi thực hành, người tập chọn một vị trí ngồi thoải mái, thực hiện hai hoặc ba lần hít sâu và thở ra bằng mũi, chuẩn bị cho thực hành pranayama này. Sau đó, bạn cuộn lưỡi, cuộn hai bên về phía trung tâm để tạo thành một ống. Dán đầu lưỡi ra giữa đôi môi mím. Người tập hít vào bằng miệng, thở ra bằng mũi, thực hiện khoảng 5 phút.

Hít thở sâu

Hít thở sâu được xem như một biện pháp điều trị các chứng đau nhức thông thường, giúp bạn hít thở không khí trong lành hơn. Bài tập góp phần giúp người thực hiện cảm thấy thoải mái và tập trung.

Bạn có thể thực hiện bài tập khi đứng hoặc ngồi, rút khuỷu tay về phía sau để cho phép ngực mở rộng. Sau đó bạn hít sâu bằng mũi, để bụng nở ra, đảm bảo ngực không di chuyển. Tiếp theo bạn thở ra từ từ qua đôi môi hơi hé mở, đẩy hết không khí ra khỏi bụng và lặp lại bài tập.

Hơi thở ong vo ve (bhramari)

Bài tập thở yoga giúp bạn bình tĩnh. Một số người sử dụng hơi thở ong để giảm bớt sự thất vọng, lo lắng, tức giận. Bạn nên thực hành bài tập ở một nơi bản thân có thể tự do phát ra âm thanh.

Để làm điều này, bạn chọn một vị trí ngồi thoải mái; nhắm mắt và thư giãn khuôn mặt, nâng cao cả hai bàn tay, tạo tư thế của cả hai bàn tay sao cho hai ngón tay cái bịt vào tai. Bạn lưu ý không ấn vào vành tai quá mạnh. Sau đó, người tập đặt hai ngón tay lên mắt, chặn mũi bằng cách sử sử dụng ngón tay, điều này giúp hít và thở dễ dàng. Sau đó, người tập hít vào, ngậm miệng lại, thở ra với âm om. Bạn lặp lại quá trình trong bài tập.

Bạn có thể thử hầu hết các bài tập thở, kiểm tra với bác sĩ khi bản thân cảm thấy lo lắng về sức khỏe hoặc sử dụng thuốc điều trị bệnh lý. Nếu bạn muốn tìm hiểu thêm về cách thở, có thể tham khảo ý kiến của bác sĩ trị liệu hô hấp hoặc giáo viên yoga chuyên về luyện thở.

[haripawali]

Pranayama Yoga Breathing Exercise

Breathing is a vital function of life, something that we do every day and all the time. There is an entire branch in yoga that is just dedicated to Pranayama Yoga Breathing Exercise called Pranayama.

Therefore these exercises focus on bringing awareness and controlling the flow of your breath. To perform the asanas in rhythm while resting the mind for meditation.

Pranayama not only helps in supporting and deepening your yoga practice but also greatly benefits all aspects of your life.

What is Pranayama?

Pranayama is one of the eight limbs of yoga included in the yoga sutras by Patanjali and is regarded as a valuable tool in restoring the balance between the body and the mind.

The term Pranayama originates from Sanskrit, where “Prana” means breath i.e the vital energy in the body and “Ayama” means to control.

Together it means the control of breath in the body which has long been deemed as a fundamental aspect of yoga.

Prana is a force of life that allows our body and mind to function properly. By paying close attention to prana and regulating its flow through yoga poses you can increase self-awareness, as a result, you will achieve a higher state of meditation. There are five forms of Prana based on its functionality & movement called Vayus. Each Vayu has its significance & governs a specific area of the body.

They all work in harmony and any imbalance can cause improper functioning of the body & mind.

The Five Vayus of Prana:

These vayus are highly effective and allow the mind, body, and soul to work in coordination.

Vayu

Area of Movement

Function

Prana Chest and Head Governs intake, inspiration, propulsion, forward momentum Apana Pelvis Governs elimination, downward and outward movement Samana Navel Governs assimilation, discernment, inner absorption, consolidation Udana Throat Governs growth, speech, expression, ascension, upward movement Vyana Entire Body Governs circulation on all levels, expansiveness, pervasiveness

We have no control over whether we breathe or not, but we definitely can control the way we breathe to some extent.

Just like our breathing is highly influenced by our thoughts, similarly, our thoughts are also affected by the way we breathe.

Breathing exercises, such as the retention of breath and channelizing it for specific benefits has been the true essence of any pranayama practice.

Here are 3 powerful pranayama yoga breathing exercises to help you get started:

Sama Vritti Pranayama (Equal Breath)

As the name suggests, this pranayama yoga breathing exercise is performed by taking deep, long and slow breaths in an equal duration of time.

As this exercise bounds you to completely focus on equalizing the breath, it will give your mind that much-needed break from its usual thoughts and activities.

Whenever you feel stressed out or disconnected, perform this yoga breathing exercise as it is extremely effective in soothing your nervous system and stabilizing your vata.

Ujjayi Pranayama (Ocean Breath)

It is a very fascinating exercise because it soothes the sympathetic nervous system at the same time boosts the consumption of oxygen in your body.

This form of exercise allows you to breathe deeply through your nose to fill the lungs with oxygen. This is the primary breath technique that is used throughout Ashtanga and Vinyasa practice, maintaining a strong flow.

Above all, it helps in synchronizing your breath with movements during the yoga practice to make it more rhythmic.

Nadi Shodhana (Alternate Nostril Breathing)

Nadi Shodhana, also known as the Alternate Nostril breathing exercise helps in balancing the energy channels at both sides of the body.

It involves alternatively inhaling and exhaling between the left and the right nostrils. This process helps to harmonize the left and right regions of the brain and allows the mind to enter into a meditative state.

Breathing alternatively has been shown to help keep the mind at peace and restoring balance to your nervous system.

Performing these pranayama techniques daily will help in improving your health and well-being. By regularly practicing deep breathing exercises, you will begin to breathe more effectively even without focusing on it.

How do you start with Pranayama Yoga?

There are a lot of yoga schools that use Pranayama as a part of their practice but if you want to deeply learn the philosophy of pranayama then you can join our 100-hour meditation and pranayama teacher training course.

This training has been designed for the ones who want to learn standard techniques and primary skills as well as for the ones who already have gained knowledge about asanas and meditation.

This training is intended to focus deeply on the breathing and meditative aspect of yoga. At the end of this teacher training course, you will be more relaxed and restored than ever before.

You will discover a new self that will be much stronger physically as well as mentally.

Hence, this 100 Hour meditation and pranayama teacher training aims at giving you a firsthand experience of Prana.

Prana– our force of life, and on the different ways to practice Pranayama – the techniques which use the breath to achieve a deeper state of meditation.

Interested in learning more about our Pranayama and meditation teacher training?

Check out the course packages of 2020 on our website or contact us for more details.