#sitkari

[yoga-renaissance]

Toutes les techniques de maîtrise du souffle

Si vous avez déjà participé à un cours de yoga, vous avez sans doute déjà été initié au contrôle du souffle, aussi appelé Pranayama. Mais qu’est-ce que cela veut dire exactement ? Quels sont les différents exercices qui existent ? Quelle est la différence entre Ujjay, Bhastrika, Kapalabathi et les autres techniques ? Petit tour d’horizon de ces méthodes utiles à connaître en période de stress…

[humane-surekha]

Day 2 - Sitkari to Nichnai

Early morning we were dropped off at Sitkari Village, the starting point from where we started our ascent. Trek from Sitkari village to Nichnai (3505m, 13kms)  The trek begins with a climb towards the Nichnai campsite on a route lined with Maple and Pine trees. Every scene, every sight is etched on my heart The highlight of the day’s trek is the enchanting view of Sonmarg, Thajwas glacier and…

[shyamyoga]

Can Yoga Help Alleviate Hot Flashes and Promote Harmony During Menopause

Can Yoga Help Alleviate Hot Flashes and Promote Harmony During Menopause?

Menopause is a significant transition in a woman's life, often accompanied by symptoms such as hot flashes, mood swings, and sleep disturbances. Yoga offers a holistic approach to managing these symptoms and promoting overall well-being during this phase. Here’s how yoga can help alleviate hot flashes and promote harmony during menopause:

1. Reducing Hot Flashes: Hot flashes are one of the most common and uncomfortable symptoms of menopause. Yoga can help manage them through calming poses and breathing techniques that regulate the body's temperature and stress response. Cooling pranayama (breathing exercises) such as Sitali and Sitkari, where you inhale through a rolled tongue or teeth, can provide immediate relief from the heat. Restorative poses like Legs Up the Wall (Viparita Karani) also help in cooling the body and reducing the frequency and intensity of hot flashes.

2. Enhancing Mood and Emotional Balance: Hormonal changes during menopause can lead to mood swings and emotional instability. Yoga supports mental well-being through mindfulness and meditation, which help in managing stress and anxiety. Poses that promote relaxation, such as Child’s Pose (Balasana) and Corpse Pose (Savasana), combined with mindful breathing, can stabilize mood and enhance emotional resilience.

3. Improving Sleep Quality: Many women experience sleep disturbances during menopause. Yoga promotes better sleep by calming the nervous system and reducing stress levels. Incorporating gentle stretches and relaxation techniques before bedtime, such as Forward Bend (Uttanasana) and Reclined Bound Angle Pose (Supta Baddha Konasana), can help prepare the body and mind for restful sleep.

4. Supporting Physical Health: Yoga helps maintain physical health by enhancing flexibility, strength, and balance. Weight-bearing poses like Warrior II (Virabhadrasana II) and Tree Pose (Vrksasana) support bone density, which is crucial as menopause can increase the risk of osteoporosis. Regular yoga practice also alleviates joint stiffness and muscle tension, common issues during menopause.

5. Fostering a Sense of Community: Joining online yoga classes for menopause can provide a supportive community of like-minded individuals experiencing similar life changes. This sense of connection can reduce feelings of isolation and promote emotional well-being.

Conclusion: Yoga offers a comprehensive approach to managing menopausal symptoms, particularly hot flashes, while promoting overall harmony. Through physical postures, breathing techniques, and mindfulness, yoga helps in cooling the body, stabilizing mood, improving sleep, and enhancing physical health. Regular practice can lead to a more balanced and fulfilling menopausal journey. Always consult with a healthcare provider before starting any new exercise regimen during menopause.

[digitalraiblog]

7 Reasons To Go On Kashmir Great Lakes Trek

Kashmir is known around the world for its surreal natural beauty, snow-capped peaks, mighty rivers, and diverse culture. The word Kashmir is said to mean "desiccated soil" in folklore (Ka: water and Shimeera: desiccate). There are many tourist attractions in Kashmir, ranging from the winter wonderland of Gulmarg to the beautiful meadows of Sonamarg, Pahalgam, Chandanwari, Aru, and Betab valley. The Dal Lake, Tullian Lake, Chenab River, Jhelum River, and other beautiful lakes and rivers can all be found in Kashmir. Kashmir, with its massive mountains and glaciers, is an ideal playground for adventure seekers. Every year, it draws a diverse group of visitors, including hikers, mountaineers, skiers, and snowboarders. Trekking in Kashmir is a one-of-a-kind experience that blends nature, adventure, and culture. The Great Lakes trek is one of the most scenics of Kashmir's many excellent trekking trails. The Kashmir Great Lakes Trek (KGL Trek) is known for its spectacular meadows, unparalleled views of Mt. Harmukh, and more than 12 alpine lakes situated at the foot of various mountains. It is located in the Sonamarg area. In this blog, we've outlined seven reasons why the Kashmir Great Lakes Trek should be on everyone's bucket list   Kashmir Great Lakes.      

                                            1. Magical views of Sunrise from the Tabletop of                                                 Shekdur  campsite. 

The first stop on the Kashmir Great Lakes. is the Shekdur campsite (also known as Tabletop). It is a large meadow surrounded by forest and mountains with flat grasslands. From this vantage point, the Sonamarg valley can be seen. The sunrises from this location are truly spectacular. There is also a shepherd's hut here where you can get Tea, Kava, and Maggie snacks Kashmir Great Lakes.                                   

                       2. The ever-changing landscapes: 

The trek begins in the village of Sitkari, which is located near Sonamarg. The trail begins by ascending and descending through dense woodland, crossing rivers and streams. You'll be walking through endless meadows and landscapes of shades of green and brown as you climb higher. You'll also pass through high-altitude passes including Nichnai Pass, Gadsar Pass, and Zaj Pass, where the weather can bring snow. You'll be walking on trails near beautiful alpine lakes every day. Large boulder areas and rocky trails can also be found in some of the patches on the last few days' treks. The trails become dusty as you approach Naranag village, and then it's a steep descent all the way down to the last stage. You can see various colours of meadows, streams, and dramatic shifts in the landscape each day Kashmir Great Lakes.                                             

           3. Kashmiri people and their warm hospitality.

 You will be trekking and hiking in a land where life is easy and the air is thin for the first seven days of your journey in this beautiful country. 

The Kashmir Great Lakes offers an opportunity to learn about Kashmiri culture. Smiles will be seen all over you, and their beauty will win your heart. As the trek connects the Sonamarg valley to the Naranag village, you'll likely run into locals on the trails. Nomadic tribesmen of the Gujjar and Bakharwal stay with their cattle in a few shepherd's huts along the trail. They are the kindest, most humble people you'll ever meet. We had experienced bad weather and heavy rains on a few occasions during my trek with Adventure Pulse last year and were lucky enough to find shelter in the shepherd's hut, where they offered us hot tea, kava, and some food. After the trek, we stayed in a houseboat on the popular Dal Lake, which provided us with an opportunity to enjoy the warm hospitality of the locals Kashmir Great Lakes.                                    

        4. Unique trekking experience and challenges 

                                              on the trek.

 The Kashmir Great Lakes in Kashmir is a once-in-a-lifetime opportunity for several reasons. The trek provides a unique variety of landscapes as well as views of majestic, snow-capped mountains like Mt. Harmukh. It varies from trekking in other parts of the Indian Himalayas due to its geography and changing weather. This remote location's untouched beauty has its own allure that you won't find anywhere else in the Indian Himalayas. 

 The Kashmir Great Lakes is a fairly challenging climb. The trek is ideal for both inexperienced and seasoned hikers. This trek, however, necessitates good physical health and prior planning. The trek involves several steep stretches and parts that will bring your physical and mental strength to the test. Despite the fact that the ascent is not as steep as on other treks, proper acclimatisation is necessary. In addition, depending on the season, very cold temperatures can be expected during the night. Physical exertion is needed to reach the Nichnai and Gadsar passes. Since there is a high risk of rain when crossing the pass, one must be well prepared. All of these factors combine to make it a difficult but satisfying high-altitude trek across some of the most scenic and inaccessible parts of the world.          

                   5. Beautiful campsites in the vast meadows and 

                                   on the shore of lakes. 

You'll be camping in stunning meadows on the shores of alpine lakes every day. Each of the Kashmir Great Lakes campsites is breath-taking, but ours near Krishnasar Lake was my personal favourite. During the night, if the moonlight is dim, you can see millions of stars and even the Milky Way. The sunrise and sunset views from the campsites were simply breath-taking. It is recommended that you add a day or two to your itinerary as a buffer day so that you can spend an extra day at one of the campsites and take in the raw and beautiful landscapes.                                              

                            6. High altitude alpine lakes.

The Kashmir Great Lakes trek, as its name implies, takes you through more than 12 alpine lakes, each one more spectacular than the last. One of the unique aspects of these lakes is that some of them are named after Hindu gods. The first lake on the trail is Vishnusar, followed by Krishnasar, Gadsar, Satsar (a group of seven lakes), and the twin lakes of Nandkol and Gangabal. These lakes are a visual treat for trekkers, with their immense beauty and turquoise-coloured water. The views of the crystal-clear water and its surreal reflections of the surrounding hills can take your breath away.

                                                                                             7. A photographer’s paradise.

 Nature lovers and photographers will enjoy the Kashmir Great Lakes trek because it helps them to catch nature in all of its moods. The trek will surprise you every day with colourful vast meadows, snow-capped mountain peaks, massive lakes, beautiful sunrises and sunsets, and magical starry nights. The meadows are a riot of colour, with vibrant flowers blooming everywhere. The trek's mountains and hills have a peculiar mix of brown, green, and black colours. Lakes glistening with sunlight reflections, white clouds, and blue skies produce a stunning contrast.

[thebohemianvegan]

(via https://www.youtube.com/watch?v=2HZE157mIsM)

First video in my new Pranayama series with requests from viewers and those I’m holistically coaching :)

[artemistheauthor]

I am lacking motivation and talking about my characters and stories always gets me excited to write, so I built an ask list.

Send me a story or an Acronym/Nickname and a question, and I'll do my best to answer.

Stories;

Battle of The Universe, A Threat Rising. (ATR)

Chronicles of The Dark Forest, Pracina Sitkari's Outlaws, (CoTDF-PSO)

Alphabetically Modified, Alpha (AM-A/AM-1)

Alphabetically Modified, Beta (AM-B/AM-2)

Universe's Quartet, (UQ)

Undiscovered (Undis)

Untitled Horror story (No acronym, just call it Horror.)

Modern History, (MH)

A Little Red Rebel-short stories (ALRR)

Questions;

1-favorite overall character(s)

2- Best platonic pairing

3- Favorite platonic pairing

4- Best romantic pairing

5- Favorite romantic pairing

6- The scene that was the most fun to write to date

7- Favorite character arc

8- Most recent Ah-ha moment (plotwise or worldbuilding)

9- Favorite Antagonist

10- Favorite Protagonist

11- Which Characters' designs are your favorite

12- Very first inspiration for the story you remember

13- Write your own question.

[hariomyogamerkezi]

YOGA ve YÜZME / Beyza Dağlı

Hariom Yoga Uzmanlık Programını Bitirme Projemi, hem yoga ve yüzme benzerliği hem de benim için değerli anlamları sebebiyle; yüzme ve yoga’nın birbirini bütünleyiciliğinin, kendi tecrübelerim üzerinden tespiti ve profesyonel yüzücülerin performanslarının pranayama ve meditasyon çalışmaları, kriya uygulamaları  ve yoga asana pratikleri ile nasıl desteklenebileceği üzerine hazırladım.

1)    İnsan & Su & Kundalini Enerjisi & Yılansı Varlıklar & Suyun Şifalı Etkisi:

Omurgamız makrokozmos olan evren ile mikrokozmos olan bedenimizin bağını temsil eder, evrendeki kökümüzdür. İlahi kozmik enerji olan Kundalini enerjisi omurgamızdan akar.  Omurgamız, Evren-Dünya Ekseni ya da Dünya Sütunu olarak bilinen Eksen Mundi’nin mikrokozmosu olarak kabul edilir. Sütun sabittir, ancak evrenin sürekli hareketliliğini sağlar. Omurgamız da mikrokozmos açısından baktığımızda bize aynı paradoksallığı yaşatır, hem bu dünyadaki kökümüzdür, hem de su’suluğumuzun simgesidir.

Jung’a göre omurganın simgesi yılandır ve yılan bilinçaltını simgeler. Kundalini enerjisinin de sembolüdür. Akışı ve dönüşümü simgeler. Üst ve alt bedenimizi bağlayan, dönüşüm ve akış noktası olan sakrum bölgesinden uyandırıp, omurgamız boyunca yerçekimine karşı hareketlendirilmeye çalışılır. Çakra sistemlerini ve yoga asana çalışmalarını bu prensip üzerinden inceleriz.  

%70i sudan oluşan bedenimiz, kundalini enerjisi, omurga, yılan, yılanın su’suluğu, bizim su’suluğumuz ve evren ile olan bağımız, su ve suyun şifalandırıcı etkisi ile yoganın şifalandırıcı etkisi..  Yoga ve yüzmenin akış temelli, içgüdüsel ve bütünleyici ve birleştirici bağını kurabilmek, hissedebilmek önemlidir.

2)    YÜZME VE MEDİTATİF ETKİSİ: Meditasyon, Odaklanma, Mantra ve Yantra:

Yüzmek meditatiftir. Yüzme esnasında kişi suyun içinde saatlerce tek başına idman yapar, kendisi ve zihni ile başbaşadır. Hayaller kurar, düşünür, değerlendirmeler yapar, kararlar alır bazen alamaz, hedefler koyar..  ve kendi içinden gelen, iç müziğini dinler.. Yüzücünün meditasyon ve pratyahara çalışması yapması , zihnini, duygularını ve duyularını kontrol altına alabilmesi sayesinde, içten ve dıştan gelen uyaranların sessizleştirilerek, kişiyi etkilememesini, konsantrasyonunun bozulmamasını sağlar. Aslında yüzücülerin pratyahara’yı suda deneyimlediklerini düşünüyorum. Suyun içinde, minimum ses ve görsel uyaranla, duyu organları en minimum düzeyde kullanılıyor.

Yüzücünün, yüzme yarışlarının bitiş anını görselleştirerek, meditasyon esnasında yantra olarak kullanması ya da aum mantrasını söylemesi zihnini sakinleştirmesine ve odaklanmasına faydalı olabilir.  

Meditasyon yapmak, zihni dinginleştirme ve zihni odaklama çalışmaları ile sporcunun sonuca odaklanmasını ve performansını artırmasını sağlayacaktır.

 3)    YÜZME VE NEFESİN RİTMİ : Pranayama & Vayular & Bandha Çalışmaları :

Yüzme sporunda kas gücünden daha önemli olan nefes’tir. Doğru kontrol edilmesi ve yönlendirilebilmesi, performans anlamında başarılı olunabilmesinde kilit noktadır. Nefes kontrolü ve yönlendirmesi ile daha hafif hisseden beden, suda da daha hızlı gider, daha uzun süre performans gösterebilir. Yogayı da cimnastik,pilates gibi diğer beden performansı sporlarından ayıran nefes ile çalışma şeklidir.

Yogada her bir nefesimizi, her bir hareketimize entegre etmemiz ve nefesin ritmini yakalamamız, yogayı diğer bedensel aktivitlerden ayıran özelliktir.

Yüzmede de aynı şekilde, her bir hareket nefes ile ritmik olmalıdır ve açık göğüs ile, diyafram nefesi kullanılmalıdır. Nasıl ki yogada asanaları tek taraflı yapmıyorsak, yüzmede de 3 kulaçta 1 bedenin her iki tarafından eşit döngüde nefes alınır. Suyun içine her girişte nefes ver, her kulaçla nefes al, takla ve dönüşlerde nefes tut.. gibi.. yüzmede de hareketin ve nefesin entegre, bütünlüklü ritmiyle akar.

Nefes kontrolü sayesinde, içsel enerjimizi verimli kullanabiliriz. Pranayama çalışmaları disiplin için, kişiyi bedensel ve zihinsel olarak hazırlar.

VAYULAR:

Yüzme sporunda üst beden kasları çok aktif ve yoğun çalıştığı için prana-vayu ve samana-vayu’nun farkındalığı ve yönlendirilebilmesi, yüzücünün performansını artırıcı etki yapacaktır. Apana-vayu’nun da doğru nefes tekniği ile yukarı yönlendirilmesi, yüzme esnasında yüzücünün ileriye doğru gitmesine ve hızlanmasına fayda sağlayacaktır.  

Bedendeki vayuların ve nefesin doğru yönlendirilebilmesi için pranayama çalışmaları yapmak etkili ve faydalı olacaktır. Pranayama çalışmaları ile, nefesin bilinçli ve farkındalıklı bir şekilde alınması, verilmesi ve vayuların prana enerjisi ile yönlendirilmesi sağlanır.

PRANAYAMA:

Yogada asana çalışmaları yapmak ya da yüzmek, kasların ritmik kasılması ve gevşemesi ile bütün bedende kan dolaşımını ve bedendeki enerji akışını artırır. Pranayama çalışması ile doğru nefes alarak, akciğer, kalp ve diğer bütün organlara oksijen akışı artırılarak sağlıklı ve verimli çalışmaları desteklenir.  

·       Ujjayi Pranayama

·       Kapalabhati

·       Bhastrika

·       Kumbhaka (akciğer kapasitesini artırmak ve diyaframı güçlendirmek için önemlidir)

·       Viloma & Anuloma Pranayama / Nadi Sodhana Pranayama

·       Sitali / Sitkari Pranayama (İdman ya da yarış sonrası uygulanabilir)

 BANDHALAR: Bandha uygulamaları ile mevcut enerjimizi doğru yönlendirebilir ve istediğimiz harekete kanalize edebiliriz. Böylece enerjimizi efektif kullanmış oluruz. Yüzme esnasında hareket ileri gitmeye ya da yarışa başlangıç aşamasında yani depar çıkışında ileri sıçramaya odaklıdır. Doğru kilitleri kullanarak ve enerjiyi yönlendirilerek yüzme esnasında performans ve dayanıklılık artışı sağlanır.

·       Jalandhara Bandha

·       Uddiyana Bandha

·       Mula Bandha

 4)    YÜZME VE KRİYA UYGULAMALARI:

Klorlu suda idman yapan yüzücülerin kriyaları düzenli olarak uygulamaları sağlıkları açısından faydalı olacaktır.

·       Jala Neti (Sinüs, burun temizliği)

·       Danta Dhauti (Tüm ağız ve göz temizliği)

·       Trataka (Gözler yaşarana kadar sabit bir noktaya/muma bakmak)

·       Nauli (iç organlara masaj)

 5)    YÜZME VE OKSİJEN:

Pranayama çalışmaları, akciğerleri temiz tutarak , temiz kan akışını hızlandırmaya destek olur. Dolaşımı ve kardiyovasküler kapasiteyi destekler. Temiz kan akışının sağlanması, bedende kaslara da oksijen gidişini artıracağı için, asana yaparken, özellikle ters duruş ve twistlerde, ve yüzerken bedendeki laktik asit birikim hızını yavaşlatır. Böylece, yüzme performansı esnasında, kasların yorgunluk süresini azaltarak, yüzücünün daha uzun süre ve daha az yorularak performans göstermesini sağlayacaktır. Laktik asit birikiminin yavaşlatılabilmesi dolayısıyla da, bedenin kendisini daha hızlı yenilemesini sağlayacaktır.

 6)    YÜZME VE YOGA ANATOMİK BENZERLİKLER : (Kas yapısı & Kas Grupları & Eklem esnekliği, Rotasyon Kabiliyeti , Dayanıklılık çalışmaları, yenilenme..vs)  

Yogada kişinin kendi beden ağırlığı ve yerçekimi etkisi ile dayanıklılık ve kas gelişimi sağlanmakta, böylece yoga yapan kişinin kas yapısı uzun kas olarak gelişmektedir. Yüzmede de aynı şekilde, kişinin kendi beden ağırlığı ve su direnciyle kas gelişimi sağlanmasıyla, uzun kas yapısına sahip olunmaktadır. Böylece yoga ile, yüzücülerin uzun ve esnek kas yapılarına sahip olmaları desteklenir. [Örn: Yüzücülerin kas yapılarını değiştirecek kadar, ağırlık çalışmaları ya da bisiklete binmeleri tavsiye edilmez. ]

Yüzücüler idmanlarının ağırlıklı bir kısmını su idmanı olarak yaptıkları için, iskelet ve kas sistemlerinde, yerçekimine karşı hareket edilmemesinden kaynaklı olarak; omurga hizalanmasında ve kemiklerin güçlenmesinde problemler ya da  eklemlerin fazlaca esnek olması gibi olumsuz etkiler yaşayabiliyorlar. Bu nedenle, bedeni güçlendirmek için yerçekimine karşı dayanıklılık ve güçlendirme egzersizleri yapılması kemik ve kas gelişimi için çok önemlidir. Özellikle daha büyük risk altında olan kadın yüzücülerin ileriki yaşlarında osteoporoz (kemik erimesi) yaşamaması için dikkat etmeleri gerekmektedir.

Yoga asanalar ile, yüzücülerin, beden farkındalığı, dayanıklılığı, esnekliği ve rotasyon kabiliyeti ile, hareketlerin hafifliği ve atikliği  sağlanır. Eklem [özellikle omuz ve kalça eklemleri ile el ve ayak bilekleri ] esnekliği ve hareketliliği desteklenir. Yüzme esnasında sakatlanma durumlarında, iyileşme sürecini destekler. [örn: restorative sekanslar]

 7)    YÜZME VE YOGA ASANA PRATİKLERİNİN ETKİSİ: (Pawanmuktasana , Asana Grupları, Örnek ders..)

Core gücünü ve dayanıklılığı artırıcı asanalar, kandaki oksijeni ve sirkülasyonunu artırıcı twistler ve ters duruşlar, omurgayı uzatan, omuz ve göğüs açıcı, kol güçlendirici gibi üst bedene odaklanan asanalar, ile, quadriceps, psoas ve kalça açıcı asanalar tercih edilmelidir.

İskelet sistemine ve zihnin odaklanmasına olumlu etkilerine ek olarak, bağışıklık sistemini güçlendirmesi ve stres seviyesini azaltarak duygusal hale olumlu etkileri ile de yoganın faydalarından yararlanılmalıdır.

Yüzme stillerine göre yoga pratiklerinde odaklanılacak bölgeler:

 Örnek Pratik Sekansı:

·       kapalabhati, nadi sodhana pranayama [& whole lesson with ujjayi pranayama]

·       pawanmuktasana, standing shoulder stretch, side stretch, salabhasana, virasana, sun salutation

·       warrior 1 & 2, side-angle, dolphin plank, leg lifts, extended curls, hand stands, crow, scorpion w props, pigeon, baddha konasana, seated forward folds, spine spinal twists... & savasana & meditation şeklinde bir ders akışı tercih edilebilir.    

 YÜZME VE YOGA ASANALARININ BENZERLİKLERİ

 Butterfly

Kelebek stili

Adho Mukha Svanasana

Urdhva Mukha Svanasana /  Bhujangasana

Salabhasana A + B

Free style (Serbest stil)

Salabhasana A + B

Backstroke (Sırtüstü stil)

Salabhasana A + B

Breast stroke (Kurbağalama stili)

Namaskara mudra

Bhekasana ( kurbağa pozu)

Baddha Konasana & Utkatasana

Depar  Çıkışı:

depar taşı üstünde

uttanasana / ardha uttanasana

parsvottanasana

suya girişte

virabhadrasana 3

urdhva hasta tadasana

sırt üstü depar çıkışında

apanasana

chakrasana

su içinden çıkışta

apanasana burgu

ayak parmak ucunda urdhva hasta  tadasana (kendini ileri itme)

Round Dönüşlerde:

Flip turn:

apasana / balasana, burgu &  salabhasana B

Nefes Alışlar:

Serbest stilde

arm twist w head up and twist

Pranayama

Ujjayi pranayama & Kumbakha

Uddiyanabandha & MulaBandha /  apana up.

Ön ısınma:

Pawanmuktasana, yüzüstü omus açma

İdman sonrası

oturarak burgu

   Namaste!

Beyza Dağlı

[jkone-adventures]

Kashmir Great Lakes Trek| Kashmir Valley-Jkone Adventures

The Kashmir Great Lakes Trek  is a moderate/difficult trek that begins in Sitkari, and ends at Gadsar Pass at 4191m. The trek is 8 days long, and it can take anywhere from 4 to 5 hours to reach the base camp depending on the number of stops you make along the way. Make your Kashmir Valley tour with JKone Adventures for the lifetime experience.

[meditativeyoga]

Breathe Easy: Relax with Pranayama

A few weeks back, my seven-year-old son, Hayes, informed me he was having problem sleeping. He said that he was having 'several ideas' in the evening as well as couldn't stop his mind from believing. I told him about a breathing technique that I had actually shown his older brother, Calder, a few years earlier, and I recommended that Hayes can try it while lying in bed in the evening to assist him unwind as well as drop off to sleep. The method was simple: a couple of mins of diaphragmatic breathing complied with by a few mins of knowingly and delicately expanding each exhalation.

' Possibly you would love to try it?' I claimed to Hayes. 'I think it was handy for your sibling in some cases, as well as possibly it will aid you, too.' Simply then, Calder, that had actually been going through the area, introduced: 'You're wrong, Mother.' I held my breath, wondering if he 'd tell Hayes that my guidance wasn't mosting likely to work. 'It does not help me occasionally,' he claimed matter-of-factly. 'It aids me all the time."

I was pleasantly surprised. I hadn't recognized that Calder was still using the practice I had actually taught him three years earlier. As I stooped on the living room floor to show Hayes the same practice, I was advised that pranayama, the 4th of the 8 arm or legs of yoga exercise laid out in Patanjali's Yoga exercise Sutra, does not need to be complicated.

Pranayama, which essentially indicates 'to expand the essential vital force,' or prana, is an incredibly rich practice comprised of numerous breathing techniques that vary in complexity from ones easy sufficient for a child to do to those proper only for sophisticated specialists. While the most effective method to practice pranayama is under the assistance of a skilled teacher, there are simple techniques-- such as mild diaphragmatic breathing and pleasantly lengthening the exhalation-- that can be utilized at any time to change not only your breath however additionally your state of mind.

In my work as a yoga exercise therapist, I deal with individuals battling with a selection of concerns, consisting of depression, anxiousness, sleep disturbances, chronic discomfort, or even life-threatening disease. Over and over again, I've seen basic pranayama techniques lower anxiety as well as anxiousness, advertise relaxing sleep, simplicity pain, rise focus and also emphasis, and also, on a more refined level, assist individuals link to a tranquility, silent location within to make sure that they experience greater clarity as well as health on every level.

In the Yoga exercise Sutra, Patanjali describes pranayama as a procedure whereby you could damage your unconscious breathing pattern as well as make the breath long, easeful, and smooth. Many people's subconscious breathing patterns are anything but easeful and smooth, they have the tendency to be tense, superficial, and also unpredictable. When we hesitate or hear problem, we typically gasp-- breathing in and afterwards holding the breath. These breathing patterns could activate the considerate nerve system (typically referred to as the 'fight or trip reaction').

One of the primary factors that pranayama methods that promote a long, smooth exhale (like the ones offered right here) are so useful is because, when exercised correctly, they could support the parasympathetic anxious system and trigger just what is typically recognized as the 'relaxation action,' lowering tension as well as its results on your mind and body. Consequently, your durability in the face of difficulty or hardship boosts, and also your mind becomes extra focused and also still.

A Quiet Mind

The 8 limbs of yoga described in the Yoga exercise Sutra are a path to help you get to a state of Yoga exercise, or focused focus. However this focused concentration is not the end objective. As Patanjali informs us, the outcome of reaching this state of focus is that you experience clearer perception as well as a higher link with your real Self.

When you're gotten in touch with your true Self, it comes to be easier to see exactly what is not your true Self-- your mind, body, thoughts, sensations, job, and essentially all of the transforming situations around you. This discernment allows you to act from an area of the Self, as well as when you do that, you experience less suffering.

Pranayama is an important device to obtain you to this state of even more focused concentration, leading you to clearer understanding, a greater connection with the Self, and inevitably a happier life. In Yoga exercise Sutra 2.52, Patanjali creates, 'Therefore [of pranayama], the covering that blocks our very own inner light is reduced.' In various other words, via the method of pranayama, you can lower every one of the psychological sound-- the agitation, interruptions, and also self-doubt-- that prevents you from attaching with your very own inner light, your true Self. In this method, pranayama could have a profound effect on your life.

Intro to Pranayama: 3 Practices to Get Started

Though practice of pranayama is safest and most effective when guided by a skilled teacher who understands your needs as well as capabilities, there are numerous basic strategies you could attempt at residence as long as you're in health as well as you don't press past your capacity.

The three breathing methods that follow-- unwinded, diaphragmatic breathing, Sitali (or Sitkari) Pranayama, and also gentle 'extensive exhale' breathing-- are an excellent introduction to pranayama. Each supports the parasympathetic nerves, silences the mind, and helps to cause a state of even more concentrated interest. As you remain to exercise these strategies gradually, you might start to observe when you are accidentally holding your breath or breathing shallowly. You additionally could begin to associate patterns of the breath with your moods or states of mind. This self understanding is the first step toward using the techniques of pranayama to assist shift your patterns as well as, with regular practice, develop favorable adjustment in your life.

Try each technique daily for a week and also observe exactly how it affects your body, breath, and also mind in order to determine which is ideal for you. You could do them at just concerning whenever of day, though preferably not instantly complying with a big meal.

Basic Breath Awareness

This gentle intro to diaphragmatic breathing shows you the best ways to take a breath even more fully and consciously.

Benefits

Quiets as well as soothes the entire anxious system, lowering stress as well as anxiety and improving self-awareness.

Try It

At least once daily, at any time.

How To

Lie comfortably on your back with your knees bent as well as your feet level on the floor about hip-distance apart. Area a hand on your abdominal area as well as breathe conveniently for a couple of minutes, discovering the top quality of your breath. Does the breath feel stressful? strained? irregular? shallow? Merely observe the breath with no judgment. Then gradually start to earn your breathing as relaxed and smooth as feasible, introducing a small pause after each inbreath and also outbreath.

Once the breath really feels relaxed and also comfy, see the motion of the body. As you inhale, the abdomen naturally broadens, as you breathe out, really feel the mild tightening of the abdomen. In a mild means, try to proactively broaden the abdominal area on the inhale and also agreement the abdomen on the exhale to support the natural motion of the diaphragm and also experience the pleasure of offering yourself a complete, relaxed breath. Proceed the technique for 6 to 12 breaths.

The Cooling Breath (Sitali/Sitkari Pranayama)

Sitali Pranayama is often translated as 'the air conditioning breath' due to the fact that the act of drawing the air across the tongue as well as into the mouth is claimed to have a cooling and calming impact on the nerves. To practice Sitali, you have to be able to crinkle the sides of your tongue internal to make sure that it appears like a straw. The capacity to crinkle the tongue is a genetic quality. If you can not, attempt an alternate technique called Sitkari Pranayama, which offers the very same effects.

Benefits

Can boost emphasis, lower agitation, anger, and also anxiety, as well as pacify excess warm in the system.

Try It

Twice a day, or as required throughout stressful times. Sitali and Sitkari Pranayama are especially helpful when you're feeling sleepy in the morning or during an afternoon slump when you require to enhance your focus.

How To

Sitali Pranayama

Sit easily, either in a chair or on the flooring, with your shoulders relaxed and also your spine normally put up. A little reduced the chin, crinkle the tongue lengthwise, and job it out of the mouth to a comfy range. Breathe in carefully with the 'straw' created by your crinkled tongue as you gradually raise your chin toward the ceiling, lifting just as far as the neck is comfy. At the end of the inhalation, with your chin conveniently raised, retract the tongue as well as shut the mouth. Exhale slowly with the nostrils as you gently decrease your chin back to a neutral setting. Repeat for 8 to 12 breaths.

Sitkari Pranayama

Open the mouth slightly with your tongue just behind the teeth. Breathe in gradually through the space between the upper and reduced teeth, letting the air clean over your tongue as you elevate your chin toward the ceiling. At the end of the breathing, close the mouth and also exhale with the nostrils as you slowly decrease your chin back to neutral. Repeat for 8 to 12 breaths.

The Long Exhale

This 1:2 breathing method, which involves gradually enhancing your exhalation up until it is two times the size of your breathing, unwinds the anxious system.

Benefits

Can minimize sleep problems, sleep disturbances, and also anxiety.

Try It

Before bedtime to assist sustain sleep, in the center of the night when you're struggling with sleep problems, or any time of the day to calm stress or anxiousness. (Generally, it's best to avoid practicing 1:2 breathing initial point in the morning unless you're experiencing anxiety. The peaceful impacts of the technique have the tendency to make it harder to obtain up as well as happen with your day.)

How To

Begin by pushing your back with your knees bent and feet level on the flooring, hip-width apart. Place a palm on the abdominal area and also take a few unwinded breaths, really feeling the abdomen broaden on the breathing and carefully agreement on the exhalation. With your palm on your abdominal area, emotionally count the size of each inhalation and also exhalation for numerous much more breaths. If the breathing is longer than the exhalation, you could start to make them the very same size over the next couple of breaths.

Once your breathing and exhalation are equivalent, gradually increase the length of your exhalation by 1 to 2 secs by gently acquiring the abdomen. As long as the breath really feels smooth as well as unwinded, proceed to gradually boost the exhalation by 1 to 2 secs as soon as every couple of breaths. Make sure you experience no strain as the exhalation boosts and maintain going up until your exhalation depends on two times the size of the breathing, but within. For instance, if your breathing is comfortably 4 seconds, do not increase the length of your exhalation to greater than 8 seconds.

Keep in mind that also an exhalation that is just a little longer than the inhalation could generate a relaxing result, so take care that you do not press on your own past your ability. (If you do, you'll likely turn on the understanding nerve system, or stress response, and really feel flustered instead compared to tranquility.)

If your breath feels awkward or brief, or if you're gasping on the following inhalation, withdraw to a proportion that is much more comfortable for 8 to 12 breaths. After that finish your exercise with 6 to 8 all-natural, kicked back breaths.

Kate Holcombe is the founder and also president of the nonprofit Healing Yoga Foundation in San Francisco.

[onlineyogaforpregnancy]

Breathing Exercises Are Best During Pregnancy

Before attending any of your chosen online prenatal classes, you should do your share of research on the different benefits pregnant women experience from yoga and breathing exercises.

Let’s explore the details before you spend your money in enrolling in an online yoga class—

Ladies always want to maintain their physical beauty through various means. Yoga offers refreshment. Therefore, by practicing ashtanga asanas and pranayamas, women maintain their physical attractiveness and beauty as well. Because of a good amount of blood circulation, they can stay fit. Girls of all ages join the yoga classes. It may be the teenagers, mothers or even the future brides. In Sydney different bridal yoga packages are also offered by reputed trainers.

Pranayama:

There are eight popular Pranayamas, namely -Murchha, Plavini, Shitali, Bhastrika, Bhramari, Ujjayi, Suryabhedan and Sitkari. Pranayama consists of 4 parts which are:

Rechaka (Controlled exhalation) 

Bahya Kumbhaka (Holding breath out)

Abhyantara Kumbhaka (Holding breath in)

Puraka (Controlled inhalation)

Benefits of Yoga:

Yoga reduces stress. The art of yoga allows the individual to live stress-free. This is a fast life and people are looking forward to living a stress-free life. Yoga is helping them to rejuvenate their energy levels.

The flexibility of mind and body is also expected after doing yoga. 

Stay away from any chronic diseases with yoga.

Children can be benefited from yoga and increase their concentration levels.

Women attending yoga for pregnancy are highly benefited to reduce the extreme body pain they experience with the muscle contractions as the fetus grows.

These are the best yoga practices. Yoga can also be practiced with trained yoga teachers and instructors. Yoga is now universally practiced. Hence, people are looking forward to staying healthy with the help of yoga practices.

Main Source : https://onlineyogaforpregnancy.wordpress.com/2022/03/22/breathing-exercises-are-best-during-pregnancy/

[yogateket]

Welcome to Yogateket Guy 🙏 Today we have been shooting lots of #pranayama teqnuiques with Guy our new teacher with deep knowledge in breathing. Check #yogateket in a couple days for new pranayama classes and tutorials. #uddiyanabandha #kriya #pre-nauli #agnisara #simhamudra #jivhabandha #brahmamudra #anulomaviloma #nadishodana #sitali (sitkari) #ujjayi #brahmari #chandrabhedana #yogauppsala #yogastockholm #yogasweden #onlineyoga #pranyamaonline #lifeforce #uppsala #hotyogauppsala @sarayogigranstrom (at Yogateket)

[dietsauthority]

15 Best Yoga Asanas For Hair Growth

Pranayama refers to deep breathing strategies. There is a collection of reliable breathing workouts. This is simply a short description of the pranayama as well as I don't mean to change any type of kind of specialist opinion.

You need to constantly exercise under a trained trainer. Given that, allow's have an appearance at exactly what generally these yoga breathing methods are all about.

Yoga Breathing Exercises:

1. Kapalbhati:

' kapal' indicates temple as well as 'bhati' implies radiating. This yogic breathing method is also called breath of fire method. It gives the practitioner with several advantages like weight-loss, cleansing of airways, enhancing muscle mass tone, relaxation. This is essentially strenuous abdominal breathing technique.

It includes resting cross-legged on the yoga exercise floor covering while preserving a straight back as well as neck and also chin up posture.

• After that, place your practical your knees. • Your abdominal area muscle mass ought to be entirely relaxed. • The breathing partially is done generally and also breathing out component is forceful. • With each exhalation, the abdominal muscular tissues are to be contracted. • Exercising this breathing style for 30 times need to be enough for a beginner.

This exercise is not to be done if you are on a duration, dealing with hypertension or any type of various other heart disease.

2. Bhastrika Pranayama:

The word "bhastrika" implies bellows. This pranayama gives your body with maximum quantity of oxygen.

• This exercise entails, resting pleasantly in padmasana complied with by regular breathing as well as relaxation. • Currently, begin taking a breath deeply and also completely to infuse your lungs with oxygen. • After that, breathe out forcefully. • Repeat this for 5-10 times.

This exercise should not be practiced by people enduring from any heart disease.

3. Anulom Vilom Pranayama:

This breathing method is likewise understood as alternate nostril breathing.

• This workout involves, sitting pleasantly with cross-legs. • After that, close your eyes and also keeping your muscle mass relaxed. • Currently, the appropriate nostril is to be pressed with the thumb of your right-hand man and a deep breath is to be taken via the left nostril. • Retain this for 5 seconds.

• After that, launch the appropriate nostril and force out the breathed in air from that. • Repeat process with alternate nostrils. • Repeat this cycle for 10-15 rounds.

This workout ought to not be exercised if you are expecting or having periods

4. Bhramari Pranayama:

The word "bhramari" indicates . Bhramari pranayama is among the ideal breathing exercises to release the mental tension and also de-stress yourself.

• It entails resting cross-legged on the yoga exercise mat while maintaining a straight. • Now, close both your ears with your thumbs. • Put your girl fingers on your closed eyes, gently. Place your index fingers on your temples and press lightly. • Likewise, place the ring fingers and little fingers on the bridge of your nose. • Currently breathe inhale as well as exhale while making a humming audio like a bee. • Carry on for 11-21 times.

5. Sitkari Pranayama:

Sitkari implies the sound that is created when we attract air with the front teeth.

• The upper and lower teeth are kept either firmly closed or somewhat opened in connection with each other. • Right here, the tip of the tongue regulates the air pressure. • This strategy concentrates on only inhaling while the exhalation is executed, typically. This resembles "sipping air".

This technique helps unwind body.

6. Sitali Pranayama:

The term sitali implies noise caused when air is reeled in with tongue folded up right into a tube.

• This strategy involves round the lips into an 'o' formation. • Roll the tongue into" u' breathing with tongue huddled at both edges. • This needs to be preserved both throughout breathing as well as exhalation with variable level of folding of tongue. • Additionally, we can breathe out either via the throat or with the nostrils.

This technique aids in cooling down the throat, lower body temperatures as well as manages temperament.

7. The Long Exhale Technique:

This breathing method involves slowly enhancing your exhalation till it is twice the length of your inhalation.-this certain breathing strategy could assist in combating troubles like sleeping disorders, sleep disruptions, and anxiety.

• This involves lying on your back with your knees bent and feet flat on the floor. • Then, rest a palm your abdomen as well as take a few technique normal breathing, attempt to feel the abdomen broaden on the inhalation as well as gently contract on the exhalation. • Aim to observe the size of each inhalation as well as exhalation. • Currently, you need to ultimately and progressively enhance the length of exhalation, second my 2nd, till it is dual of inhalation.

8. Yogic Breathing For Bronchial Asthma:

• In this technique, you need to sync the fluctuate of your belly/ stomach muscles with your deep breathing. • While doing so, you need to inhale slowly and also exhale fully. • On top of that, claim 'ahhh' in a low volume as you breathe out and aim to feel the resonances in the lower portion of your body. • Repeat for 5 cycles.

9. Breath And Stretch:

This strategy is especially helpful for expectant ladies. It involves, deep breathing combined with stretching workouts. This strategy enhances your blood flow and also helps you really feel energetic.

[yogatherapy]

Yoga - Origin and Background

Yoga is an age-old science made up of different disciplines of mind and body. It has originated in India 2500 years ago and is still effective in bringing overall health and well being to any person who does it regularly. The word yoga is based upon a Sanskrit verb Yuja. It means to connect, to culminate or to concur. It's the culmination of mind and body or the culmination of Jiva and Shiva (soul and the universal spirit). It's also a culmination of Purush and Prakriti (Yin and Yang).

The term Yoga has a very broad scope. There are several schools or systems of Yoga. Dnyanayoga (Yoga through knowledge), Bhaktiyoga (Yoga through devotion), Karmayoga (Yoga through action), Rajayoga (Royal or supreme Yoga) and Hathayoga (Yoga by balancing opposite principles of body). All of these schools of Yoga are not necessarily very different from each other. They are rather like threads of the same cloth, entangled into each other. For thousands of years, Yoga has been looked upon as an effective way of self-improvement and spiritual enlightenment. All these systems essentially have this same purpose; only the ways of achieving it are little different for each of them. In its most popular form, the term Yoga has come to associate with the last of these systems which is Hathayoga. For the purpose of this article too, the term Yoga is used with the same meaning. Although, when it comes to Philosophy of Yoga, which is at the end of this article, the term Yoga will have a broader scope mayurasana for beginners .

Asana and Pranayama

Let's take a detailed look at the main two components of Hathayoga i.e. Asana and Pranayama.

a) Asana: Asana means acquiring a body posture and maintaining it as long as one's body allows. Asana, when done rightly according to the rules discussed above, render enormous physical and psychological benefits. Asana are looked upon as the preliminary step to Pranayama. With the practice of Asana there is a balancing of opposite principles in the body and psyche. It also helps to get rid of inertia. Benefits of Asana are enhanced with longer maintenance of it. Asana should be stable, steady and pleasant. Here is the summary of general rules to be followed for doing Asana.

Summary of rules:

1. Normal breathing 2. Focused stretching 3. Stable and pleasant postures (sthiram sukham asanam) 4. Minimal efforts (Prayatnay shaithilyam) 5. No comparisons or competition with others 6. No jerks or rapid actions. Maintain a slow and steady tempo.

Each asana has its own benefits and a few common benefits such as stability, flexibility, better hormonal secretion, feeling refreshed and rejuvenated. It's a misconception that an Asana (Yoga stretch) has to be difficult to do in order to be beneficial. Many of the easiest Asana render most of the common benefits of Yoga to their fullest. Besides, the beauty of Yoga is in the fact that at a not-so-perfect level most of the benefits are still available. That means even a beginner benefits from Yoga as much as an expert.

In their quest to find a solution to the miseries of human body and mind, the founders of Yoga found part of their answers in the nature. They watched the birds and animals stretching their bodies in particular fashion to get rid of the inertia and malaise. Based upon these observations, they created Yoga stretches and named them after the birds or animals or fish that inspired these stretches. For example, matsyasana (fish pose), makarasana (crocodile pose), shalabhasana (grasshopper pose), bhujangasana (cobra pose), marjarasana (cat pose), mayurasana (peacock pose), vrischikasana (scorpion pose), gomukhasana (cow's mouth pose), parvatasana (mountain pose), vrikshasana (tree pose) etc.

Many of the Asana can be broadly categorized based upon the type of pressure on the abdomen. Most of the forward bending Asana are positive pressure Asana as they put positive pressure on the stomach by crunching it e.g. Pashchimatanasana, Yogamudra (Yoga symbol pose), Hastapadasana (hand and feet pose), Pavanmuktasana (wind free pose) etc. The backward bending Asana are the negative pressure Asana as they take pressure away from the abdomen e.g. Dhanurasana (bow pose), Bhujangasana (cobra pose), Naukasana (boat pose) etc. Both types of Asana give excellent stretch to the back and abdomen and strengthen both these organs. Alternating between positive and negative pressure on the same area of the body intensifies and enhances blood circulation in that area. The muscle group in use gets more supply of oxygen and blood due to the pressure on that spot. E.g. in Yogamudra (symbol of Yoga), the lower abdomen gets positive pressure due to which Kundalini is awakened. Hastapadasana refreshes all nerves in the back of the legs and also in the back. As a result you feel fresh and rejuvenated. Vakrasana gives a good massage to the pancreas and liver and hence is recommended for diabetic patients.

2. Pranayama Practicing Pranayama is one of the ways of getting rid of mental disturbances and physical ill health. Pranayama means controlled and prolonged span of breath. Prana means breath. It also means life force. Ayama means controlling or elongation. Just like a pendulum requires twice long to come back to its original position, the exhalations in Pranayama are twice longer than the inhalations. The main purpose of Pranayama is to bring mental stability and restrain desires by controlling breathing. Breathing is a function of autonomous nervous system. By bringing the involuntary process of breathing under control of mind, the scope of volition is broadened. Pranayama is a bridge between Bahiranga (exoteric) Yoga and Antaranga (introspective or esoteric) Yoga. A body that has become stable by Asana and has been cleansed by Kriya (cleansing processes) is ready for Pranayama. On the other hand Pranayama prepares the mind and body for meditational and spiritual practice of Yoga such as Dhyana, Dharana and Samadhi. On physical level, practice of Pranayama increases blood in oxygen, subsequently refreshing and rejuvenating the brain and the nerves. Here are a few physical benefits of Pranayama. a. Lungs, chest, diaphragm become stronger and healthier. b. Capacity of lungs is increased. c. Slow changing pressure creates a form of massage to all organs in the stomach cavity. d. Purifies blood by increasing blood's capacity to absorb more oxygen. e. Brain functions better with more oxygen in the blood. f. Neuromuscular coordination improves. g. Body becomes lean and the skin glows.

There are 8 main Pranayama namely, Ujjayi, Suryabhedan, Sitkari, Shitali, Bhastrika, Bhramari, Murchha, Plavini. Among these, Ujjayi is the most popular Pranayama. Pranayama consists of 4 parts in the following order: 1) Puraka (Controlled inhalation) 2) Abhyantara Kumbhaka (Holding breath in) 3) Rechaka (Controlled exhalation) 4) Bahya Kumbhaka (Holding breath out).

The ratio of these parts to each other is generally 1:4:2:4 with a few exceptions. Patanjali's Yogasutra agrees with this ratio along with many other scriptures. For the purpose of overall well-being, practicing the first three parts is sufficient. A spiritual practitioner generally practices all four parts including the last one i.e. Bahya Kumbhaka. Such a practitioner also does many more repetitions than someone who does it for general health and well-being. Out of the four parts of Pranayama, it's the Abhyantara Kumbhaka that is essentially identified with Pranayama. There is one more Kumbhaka that happens spontaneously and is called Keval Kumbhaka.

Bandha (Locks) are very crucial to the practice of Pranayama. Mulabandha (locking the anus), Jalandharbandha (locking the throat area or jugular notch), Udiyanabandha (locking the abdomen or diaphragm) and Jivhabandha (locking the tongue) are the four locks that are performed during Pranayama. Depending upon the purpose of Pranayama (spiritual or general health), locks are performed. Mulabandha, Jalandharbandha and Udiyanabandha are the common Bandha performed by everyone. Jivhabandha is mandatory only if done for spiritual purposes.

Characteristics of Yoga

Let's take a look at some of the chief characteristics of Yoga.

1) Yoga is not an exercise.

To understand the concept of Yoga one must keep in mind that the positions in Yoga are not exercises but bodily stretches and maintenance of stretches. You may describe Yoga in terms of Yogic stretches or Yogic practices. Acquiring a body position by stretching the muscles and then maintaining this position as long as one's body allows, that is what Yogic stretches are. Yoga requires very smooth and controlled motions and a slow steady tempo. To achieve this one needs to have total concentration of mind while doing Yoga. The movements in Yoga are smooth, slow and controlled. Comparison with others is greatly discouraged. Doing something beyond one's capacity just out of competition generally results in hurting one's body and hence is greatly discouraged. Breathing in Yoga remains steady unlike many aerobic exercises. Yoga is also Isotonic unlike bodybuilding exercises, which are isometric in nature. In isotonic stretches, length of the muscles increases while tone stays the same as opposed to the isometric exercises in which length of the muscles stays the same while the tone changes. In Isotonic stretches, body is stretched in a particular manner and maintained that way for some time.

2) Longer maintenance and fewer repetitions (as per the body's capacity).

Benefits of Yoga are enhanced with the maintenance of a body stretch. Longer the maintenance better will be the effect. However one cannot force oneself into maintaining the stretch longer than the body can bear. Each and every position is pleasant and stable (Sthiram Sukham Asanam). Sthiram means steady. Sukham means pleasant and Asanam means a body posture or position. The right position for you is that in which your body remains steady (sthiram) and which is pleasant and comfortable to you (sukham). The moment a stretch becomes unbearable and uncomfortable and the body starts shaking, one needs to come out of that position in a very slow, smooth and controlled manner. There will be more repetitions and shorter maintenance for a beginner. With more practice, the repetitions will be fewer and maintenance will be longer. After doing Yoga one should only feel pleasant and fresh and nothing else. If you feel tired or fatigued or any part of your body aches, it only means that you have tried beyond your capacity.

3) Trust your body. Apply minimum efforts:

With the practice of Yoga, you also learn to trust your body's capacity to progress in terms of flexibility without conscious efforts. As long as the aim is in mind and the body is stretched only to its current capacity, the flexibility develops on its own. One needs to just focus on breath, focus on the present state of the body pose and enjoy that pose as long as it feels comfortable. 'Prayatnay Shaithilyam' means minimum efforts. Although there is an ideal position described and desired for each asana, no one is forced into attaining the ideal position. Yoga is done with the trust that flexibility is acquired after a continuous and regular practice. There is a message here and that is to have faith in the unknown. This message along with the improved endocrine function, better muscle tone, calmer mind and increased positive outlook can be enormously beneficial for recovery from any illness.

4) Focused stretching: The ability to stretch or pressure one muscle group while relaxing the rest of the body is called focused stretching. For example if a particular Asana is based upon stretching the stomach as the main muscle group (the pivotal muscles), then the rest of the body is relaxed while the stomach is stretched or pressured. One has to watch for unnecessary straining of those muscles that are supposed to be relaxed. Initially this is hard to follow nevertheless it becomes easier with some practice. This habit of differentiating between different muscles for the pressure becomes very useful in other areas of life too. It enables you to relax better while driving during rush hour. While doing normal daily tasks it makes you aware of the unnecessary tension on different parts of your body. You are watchful even while talking to someone or while brushing your teeth or when stuck in a traffic jam. You learn to ask yourself, 'Am I holding my breath, are my shoulders tense, is my neck stiff, are my fingers curled?' etc. etc. These acts are unnecessary and they dissipate energy. Yoga teaches you how to relax and gives you time free of worries and regrets, impatience and anxieties.

5) Breathing: Monitoring your breathing is an integral part of Yoga. Common mistakes such as holding of breath or breathing deliberately occur during Yoga. Both these mistakes must be avoided. Holding back on breath gives headaches, fatigue and thus the benefits of Yoga are lost by improper or inadequate breathing.

6) Anantha Samapatti (Merging with the Infinite):

Ultimate goal of Yoga is the amalgamation of self into the greater self. Yuja means to combine or to connect. A connection of Atma and Parmatma is the merging of the body and the spirit. Yoga is a way of life. It's a total integration. According to Patanjali (founder of Yoga), two things define Yoga postures; a stable and comfortable body posture and Anantha Samapatti. Therefore you cannot separate bodily postures from meditation. In fact a body that has become flexible and steady through practice of various positions becomes a good basis for the ultimate transcendental state of mind (Samadhi). The kriya (cleansing processes) purify the body. Mudra and bandha bring the necessary stability of mind and concentration, initially on one's breathing (pranadharana) and then on God (Ishwarpranidhana). Initially the mind wanders a lot and that's o.k. One should let it wander. Later one should count his breaths and should observe the inner and outer flow of air through the air passages. (pranadharna). This will enable him to concentrate better on himself (sakshibhavana). In the beginning it will be difficult to concentrate since the body postures are not that steady. But with practice it becomes better and better. For this one must purposely take away his mind from body posture and focus it on to the breathing process (pranadharana).

Benefits of Yoga

If you follow the basic rules, several benefits can be reaped. Maintenance of body stretches makes the body supple, lean, flexible and stable. Breathing techniques purify the blood and cleanse nasal passages and sinuses. Stress relief is the greatest of all the benefits. Relaxing positions in Yoga teach you to relax your muscles and let the gravity work on your body. The ability to differentiate between tension on different parts of the body, i.e. to stretch one muscle group while relaxing all the others teaches you to relax and not waste energy during your daily routine. The part about concentration is important in providing relief to your mind from worry and stress of everyday activities. Here is a detailed look at some of the major benefits of Yoga.

1. Stress relief

Stress, tension, anxiety are the inevitable features of modern day life. Yoga offers many techniques to cope up with the stress and anxiety. A stress free mind reduces the chances of catching a disease to half, this has been widely known by now. Yoga teaches very effective breathing and relaxing techniques to achieve this. Yoga also helps you to feel relaxed quicker and raise your energy reserve by teaching you how to let the gravity work on your body. Half of the fatigue in any activity comes from improper and inadequate breathing and by holding breath unnecessarily. Yoga teaches you how to breathe adequately and how not to make your body tense and stiff while doing other daily tasks too. The principle of focused stretching teaches you how to not waste energy during your daily routine. It makes you aware of the unnecessary tension on different parts of your body. Yoga teaches you to relax fully and gives you time free of worries and regrets and impatience and anxieties. People having busy schedules who are used to being in action all the time, must understand that relaxing is not a crime or not a waste of time. On the contrary it gives you new energy to do your tasks better.

2. Feeling energized and refreshed

Adequate breathing plays a great role in rejuvenating and refreshing mind and body. Breathing techniques in Yoga provide abundant supply of oxygen to the lungs, cleanse nasal passages and sinuses and thus help feel refreshed. A body that has become lean and flexible with stretches and maintenance of the stretches gets purified by breathing techniques and becomes energized. Various Yoga stretches induce a balanced secretion of hormones, which subsequently rejuvenates the whole body and one feels refreshed and energized as a result.

3. Flexibility of mind and body

Apart from the relaxing effect, yoga also consists of many body stretches which when maintained for a few minutes give a wonderful flexibility to our muscles. One starts wondering, 'Am I the same person who used to be so stiff?' In many chronic disorders of the spine, Yoga has helped many people to reduce the frequency and intensity of the disorder such as spondylitis, arthritis etc. Maintenance of body stretches makes the body supple, lean, flexible and stable. In the process, not only your body but also your mind becomes flexible. The mind acquires faith that things can change favorably given enough time.

4. Relief from chronic disorders

Yoga is particularly good for having control over breath and spine. Breath and spine are like wild animals. You force them to do something they pounce on you. You coax them, be patient with them, they can be tamed to any extent. Many Yoga stretches make the spine strong and flexible. Time and again Yoga has proved to be a blessing for all kinds of disorders of the back. The technique of exhaling twice longer than inhaling (Pranayama) gives abundant supply of oxygen to blood and many impurities of blood are cured. The deliberate exhaling technique (Shwasanmargshuddhi) cleanse the nasal passage and the sinuses. They help get rid of chronic sinus trouble or clogging of nasal passage for many people. That makes the lungs and respiratory organs stronger. The abdominal breathing technique (Kapalbhati) helps people with asthma or weak diaphragm to breathe easily.

5. Focus of mind

Practice of Yoga helps in getting better focus of mind. Meditation, being part of Yoga, teaches you how to focus better and achieve more from any activity. Dharana, which means narrowed focus on a subject by restricting Chitta (mind) is one of the 8 limbs of Ashtangayoga. It teaches you to get rid of all other thoughts from the mind and focus on the target. People have benefited enormously in terms of focus of mind by doing meditation (Dhyana) and Dharana throughout all ages.

6. Benefits at not-so-perfect level

Even if one cannot achieve perfection in an Asana, the benefits of an Asana are still available at a not-so-perfect level such as calmer mind, better flexibility, better blood pressure, lower pulse rate and better endocrine function. Whatever state of Asana one is in, if one maintains the pose comfortably, body gets the necessary massage and stretch. There is a better secretion of endocrine glands as a result of the steady and sufficient stretch. The brain cells get the necessary signals and mind becomes calmer. Breath is more controlled and as a result feels refreshed. All of this happens regardless of the level of perfection. It's the steadiness and level of comfort that's more important than perfection.

Origin and philosophy of Yoga:

Ashtangayoga

Among the many proponents of Yoga, Patanjali (2nd century B.C) is the most well known and most revered of all and is well accepted as the founder of Yoga. His book Shripatanjali Darshan which is a collection of hymns (also called as Patanjali's Yoga Sutras) is held in high esteem by the experts and practitioners and is known as one of the most revered reference book (a workbook for actual practice) on Yoga. Patanjali's Yoga is called Patanjala (that of Patanjali) and is also considered as Rajayoga, which means the royal Yoga or the supreme, sublime Yoga since it consists of practices that lead to spiritual liberation (Moksha). Rajayoga is a part of Sankhya philosophy and is known to awaken Kundalini (Complete opening of Chakra when reached in transcendental state of meditation) and results into complete spiritual enlightenment if practiced regularly.

Patanjalayoga is also called Ashtangayoga since it has 8 dimensions or 8 limbs. Ashta means 8 and Anga means dimension or a limb in Sanskrit. Yama (Rules for the social life), Niyama (Rules for personal development), Asana (Yoga Posture), Pranayama (Prolonged and controlled breathing), Pratyahara (withdrawal of senses), Dharana (narrowed focusing on a subject), Dhyana (continued experience of meditation), Samadhi (transcendental state in which there is only an essence of pure existence) are the 8 limbs of Ashtangayoga. The first four dimensions make up the exoteric (Bahiranga) part of Ashtangayoga while the last four dimensions make up the esoteric (Antaranga) part of Ashtangayoga. Out of the 8 limbs of Ashtangayoga, Asana and Pranayama are the only two limbs that generally stand for the term Yoga in its most popular form.

Hathayoga

In the 15th century A.D. Yogi Swatmaram founded one of the six systems of Yoga called Hathayoga. Although the term Hatha in Sanskrit means being forceful, Hathayoga is not about Hatha but is about the balance between the two principles of the body. Ha and Tha are essentially symbols. Ha means surya (sun). Tha means chandra (moon). Right nostril (Pingala) is the Surya nadi while the left nostril (Ida) is the Chandra nadi. Just the way the sun and the moon balance the life cycle of the world; the two nostrils balance the life cycle of the body. Nadi is a channel through which the life force flows. Hathayoga helps to maintain this balance by correcting the functional disorders of the body and bringing mental peace. Hathayogapradipika is the standard textbook on Hathayoga written by Yogi Swatmaram. Hathayoga accepts Patanjala Yoga as standard. Although it's a completely independent school of philosophy in its own right, it's essentially based upon the philosophy of Rajayoga expounded in Patanjali's Yogasutra.

In fact, every school of philosophy culminates into Rajayoga since the aim of every school is the same as Rajayoga i.e. to attain ever-lasting peace and happiness.

Hathayoga consists of a. Asana (body positions or stretches e.g. mountain pose, cobra pose) b. Pranayama (controlled breathing techniques e.g. Ujjayi, Anuloma Viloma) c. Kriya (cleansing processes e.g. Kapalbhati) d. Bandha and Mudra (Locks and symbol poses e.g. Udiyana bandha, Jivha bandha, Simhamudra)

As per Hathayoga, Asana, Pranayama, Kriya, Bandha and Mudra are stepping stones to achieve the ultimate psycho spiritual effect of Rajayoga. They create the necessary foundation of stable and calm mind and body for Rajayoga. There are however subtle differences between Patanjala Yoga and Hathayoga. Patanjali emphasizes more on the psycho spiritual effect of Yoga rather than the physical aspects and actual techniques of Asana and Pranayama. His Asana and Pranayama are also much simpler and easier to do than the ones in Hathayoga. For this he recommends least amount of efforts (Prayatnay Shaithilyam) and maintaining a steady, rhythmic tempo and a stable, comfortable body position. Patanjali's Yogasutra discuss Asana and Pranayama only in the chapter of Kriyayoga (part of Sadhana pada) as the tool to achieve physical and mental health. On the other hand, the emphasis of Hathayoga is more on the techniques of Asana and Pranayama, Kriya, Bandha and Mudra.

Philosophy of Yogasutra:

Patanjali's Yogasutra consists of 195 sutra and 4 Pada (sections or chapters): Samadhi pada, Sadhana Pada, Vibhuti Pada and Kaivalya pada. Kriyayoga, the chapter on the actual practice of Yoga is a part of Sadhana Pada (section about the means of study and practice of Yoga). Kriyayoga discusses Asana and Pranayama viz. the physical part of Yoga. Just to give a glimpse of Patanjali's philosophy, here are a few thoughts from the Samadhi Pada and Sadhana Pada of Yogasutra:

According to Patanjali, meaning and purpose of Yoga is to attain Samadhi (ultimate transcendental state in which there is sense of pure existence and nothing else). Yoga is a union of mind and body. It's compared with a calm river, which flows down towards its inclined bed without efforts. Thus Yoga is more than a physical exercise. To be able to concentrate your mind is the greatest benefit of Yoga. Yoga is nothing but self-study. Purpose of Yoga is to be self-aware. Yoga teaches you to be nearer to nature and lead a healthy life. For this you need determination and faith in Yoga.

[tipsycad147]

Pranayama

Published November 11, 2018 | By shirleytwofeathers

Prana means ‘ vital force ‘ and Ayama means ‘ control ‘ in Sanskrit. Thus Pranayama means the control of the vital force through concentration and regulated breathing. By means of controlled breathing that is, inhaling and exhaling by holding the breath for a fixed time and changing the rhythm of inspiration and expiration, it is possible to influence the life-force in the body. Pranayama is the process by which such conscious control is achieved through controlled and rhythmical breathing .

Pranayama purifies the channels along which the life stream of ‘prana’ flows in the body and prevents various disorders. It increases one’s resistance to respiratory diseases. The best position in which to practice pranayama is the padmasana or lotus pose.

If for some reason that position is difficult to adopt, it can be done while sitting in any comfortable pose. The important thing is to keep the back, neck and head in a straight line. The body should be in its natural relaxed condition and this can be achieved by resting a few minutes in shavasan. If necessary, use your right finger and thumb on either side of the nose to control the right and left nostrils during inhalation and exhalation.

In practicing pranayama, a ratio of two to one should be maintained throughout, that is, the exhalation time should be double that required for inhalation. For instance, if inhalation takes 5 seconds, exhalation should take 10 seconds. Both inhalation and exhalation should be smooth and quiet.

Some varieties of pranayama beneficial in the treatment of common ailments are as follows :

Anuloma-viloma

This is also known as Nadishuddhi pranayama. Sit in any comfortable meditative pose, keeping your head,neck and spine erect. Rest your left hand on your left knee. Close your right nostril by pressing the tip of your right thumb against it. Breathe out slowly through the left nostril. Inhale slowly and deeply through the left nostril, keeping the right nostril closed. Close your left nostril with the little finger and ring finger of your right hand and exhale through the right nostril. Then inhale through the right nostril, keeping the left nostril closed and, lastly, exhale through the left nostril, keeping the right nostril closed.

This completes one round of anuloma-viloma. Repeat the entire process. Inhaling and exhaling should be done very slowly, without making any sound. This pranayama is a process of purification. It strengthens the lungs and calms the nerves. It helps cure cough and cold, insomnia, chronic headache and asthma.

Ujjayi

Sit in any comfortable meditative pose. Inhale slowly, deeply and steadily through both nostrils with a low uniform sound through the glottis. Hold your breathe for a second or two after inhaling and then exhale noisily only through the left nostril, keeping the right nostril closed. Do this as often as required.

This pranayama clears the nasal passage and helps the functioning of the thyroid gland and benefits respiratory disorders, especially bronchitis and asthma. Persons suffering from high blood pressure should not practice ujjayi.

Bhastrika

‘Bhastrika’ means ‘bellows.’ It is performed by instant and quick expiration of breath. There are many varieties of bhastrika. The simplest technique is as follows :

Sit in padmasana. Do 20 strokes of kapalbhati. Inhale and exhale rapidly, making a puffing sound. This is a good exercise for abdominal viscera and lungs.

Sheetali

Sit in padamasana or any other comfortable posture. Stick your tongue out about an inch from the lips, rolled up at the sides to form a channel like a bird’s beak. Suck in air through the channel. After a full inhalation, slowly close your mouth, hold your breath and exhale slowly through both nostrils. This completes the exercise. Repeat as required.

This pranayama cools the body and mind, activates the liver and bile and has beneficial effects on the circulation and body temperature.

Sitkari

In sitkari a sound is produced while inhaling by opening the mouth a little, placing the tip of the tongue against the lower front teeth and then sucking the air in slowly. After holding your breath, exhale through both nostrils. This exercise helps to control thirst, hunger and laziness.

Suryabhedan

‘Surya-nadi ‘ is the right nostril and ‘ChandraNadi’ is the left nostril. In this pranayama, one always uses the right nostril for inhalation. Sit in padmasan or any other suitable posture. Keep your head, neck and back straight. Inhale through the right nostril. Hold your breath and then exhale through the left nostril. Hold your breath and then exhale through the left nostril. Repeat as often as required.

This pranayama increases gastric juices and helps digestion. It also fortifies the nervous system and clears the sinuses.

Bhramari

In this pranayama, the buzzing sound of a bee is produced and hence it is called bhramari. Keep your mouth closed while inhaling. Exhale through both nostrils, producing the humming sound of a bee. This pranayama affects the ears, nose, eyes and mouth and makes the complexion glow. It also helps those suffering from insomnia.

From: A Complete Handbook of Nature Cure

https://shirleytwofeathers.com/The_Blog/alternativetherapies/category/breath-work/

[meditationadvise]

How To Take The Anxiety-Busting Powers Of Yoga To The Next Level

Anxiety conditions affect 18.1 percent of grownups in the United States-- that's about 40 million individuals in between the ages of 18 and 54.

Studies show that lots of college pupils today report sensation isolated, misconstrued, and emotionally delicate or unstable. As an university student myself, I could state that most of my pals have actually told me that they struggle with stress and anxiety (or distressed tendencies), as well as I typically experience the strength as well as consuming nature of these sensations, as well.

This might be because of our increased social networks usage and impractical requirements prepared by this-- we're regularly checking how several Instagram likes we're getting to specify our self-worth. Social media can be a fantastic, unifying trait, however when it becomes too consuming, stress and anxiety degrees increase.

' Anxiety is basically stressing over the future, about bad feats that haven't happened yet and possibly won't,' Jenny Taitz, PsyD, a professional psychologist at the American Institute for Cognitive Therapy in New york city City, discusses. 'Since stress and anxiety is future-focused, anything that maintains you in the minute is useful.'

So, how do we assist clear our messy as well as perpetually racing minds and locate those moments of tranquility, self-confidence, and also self-compassion? An everyday yoga exercise technique is a fantastic beginning.

Think about it: When we're on our phones, we are hunched over and our upper bodies are shut off, which results in tight shoulders and poor posture. Moreover, when we are stressed, adverse emotions cause tension in the hips, resulting in a buildup of tightness. Overuse of social media electrical outlets as well as general anxiousness because of day-to-day occasions bring about a normally stressful body throughout.

What are you doing now? Inspect in with yourself. End up being conscious of your breathing. Inhale via your nose, as well as gradually allow that exhale out as a result of your mouth. Straighten your spine, relax your shoulders, launch the stress in your jaw, as well as shut your eyes. Allow yourself to be present, and also release anything that does not serve you.

The feats I simply told you to do probably felt actually good. Including them right into your everyday yoga practice will only enhance your feelings of self-worth, reducing anxiety.

My preferred component of the day is turning my phone off for a hr (or more) as well as placing time aside for my yoga exercise practice and also body. I have never ever had a time where I stepped on the floor covering and also regretted it later. I do not have a set time when I practice each day-- but when I understand that I am overanalyzing unimportant things or I can really feel the stress in my body as well as know my stress and anxiety degrees are high, I stop, take a breath, transform off my phone, and immerse myself in an hour of yoga exercise.

Yoga has made me understand that we have complete control over our bodies and also our perspective. Everything starts and ends in your mind, and also if we slowly find out how to overcome our own thoughts and also materialize them right into positivity and also love, we can reach that blissful area of peace as well as self-love that we all seek.

Here are 6 ways you can alleviate anxiousness with your yoga method:

1. Prepare a purpose for your method.

Your purpose could be anything that stands out right into your mind that you 'd such as to dedicate your method to. Something you would love to let go of, someone you like, or a concept that you might repeat over and over. If you're having difficulty thinking of an objective, try the expression 'I suffice.' Revisit it throughout your method. You are enough. You are so enough. It is astonishing exactly how sufficient you are.

2. Integrate pranayamas (breathing workouts developed by the ancient yogis) right into your practice.

Prana means "life force energy" and yama means 'control or proficiency of.' Think of just how we charge our mobile phones every night prior to we go to sleep. This coincides concept, except we're charging our minds. Realizing and conscious of our breathing can release anxiety as well as enhance psychological quality.

I utilized to roll my eyes whenever my yoga exercise teacher would tell us to do a pranayama, and also I would continuously breathe typically. I didn't believe that simply transforming my breathing and familiarizing my inhales as well as breathes out might alter my entire state of mind. Yet during one class I was truly worried out, and also we were instructed to do a cooling breath so I chose to actually provide it a try. Currently I utilize this breath regularly in times of anxiety-- and I discovered a lesson concerning maintaining an open mind. Try making use of cooling breaths such as Sitali or Sitkari to relieve sensations of anxiety.

3. Practice sun salutations (Surya Namaskar) at the start of each practice to heat up your body as well as clear your mind.

Link your breath with your motion, devoting each movement to a breathing or exhalation. This is my preferred time to let go of any negative thoughts I've been holding into and merely allow my body step as well as exist on my mat. Suryas are additionally a bit of a workout, so flowing through them incorporated with breath consciousness leaves little space for my mind to roam and also keeps me in the currently.

4. Reverse your hunched 'texting' or 'resting at an office workdesk' posture with heart-opening presents such as bow position, camel position, or wheel pose.

Vulnerability as well as soft qualities are a lovely thing, as well as yoga advises us to stay soft via the hardships such as heartbreak. I constantly had trouble with coming into full wheel (urdhva danurasana), really feeling like there was stress as well as strain in my lower back, up until I started considering it as a heart opener. We've all had our hearts damaged by life, romance, as well as connections. Yoga exercise assists us keep our hearts open when all we intend to do is close them off. Allow your heart be wide open.

5. Soothe your hip stress through hip-opening poses.

We don't usually consider our hips, however they are the location where old emotions could obtain stuck. These stretches may feel intense in the beginning, however with a steady practice they will end up being force of habit. Take a breath right into the unfamiliar uncomfortableness of these asanas as well as breathe out as you work out much deeper right into the poses.

My preferred hip opener is pigeon pose, as it is a deep hip opener with advantages such as boosting pose, alleviating sciatic pain, and lengthening the hip flexor. Focus on exactly how your body really feels in this position or any of the hip-opening asanas. Display your breathing as well as familiarize your inhales as well as exhales. This will maintain you anchored to the existing minute.

6. Allow five minutes or even more at the end of your practice for savasana (remains present).

Many individuals skip savasana if they're ground for time, but it might be the most crucial and most tough asana of them all. Really? Resting on my back as well as practicing meditation is more difficult than a headstand?! However it holds true. Dominating the mind is a task harder than any of the literally demanding yoga exercise presents.

No issue exactly how a lot we could wish to, it's a rather a difficulty to instantly make our bodies and also minds unwind on demand. With time as well as method we will certainly be able to unwind the body muscle by muscle mass and also assumed by idea. While you're lying on your back with your eyes shut, launch any kind of stress in any kind of spaces of your body. Your face, jaw, shoulders, fingertips, and also lower back. Merely 'be.' Just you and also your breath. Cherish this moment of relaxation and thank your body for all the physical job it has actually done throughout your practice.

Incorporating any type of or all of these things right into your daily method could turn your whole day around, squash those voices of doubt, and calm an over active mind. We have so much that is asked of us from work, college, as well as culture's standards that life can be a crazy whirlwind of feelings, good and also bad.

Honor on your own for your complete amazingness and radical light by shutting off that phone, silencing those voices of doubt, and making time for you every day. Present your floor covering as well as repeat after me: 'I suffice. I suffice. I suffice.' You have actually got this.

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Frazzled Nerves? Try These 3 Breathing Practices for Cooling Off and Calming Down

Pranayama can be a simple way to find balance and beat the summer heat.

Your breath provides a window into your current energetic state: Shallow, labored breaths, like those you experience during a tough workout, indicate an activated, heated sympathetic nervous system (your fight-flight-freeze response). Deep, slow breaths, on the other hand—the kind you experience when you slip into Savasana or sit in meditation stimulate the parasympathetic nervous system response and ease you into a cooling “rest and digest’’ state. If the hot temperatures and pace of summer have left you feeling overheated and sluggish, these pranayama practices can function as tonics to invite calm and equilibrium.

Before You Start

Take a moment to check in with yourself. Sit in stillness and observe, without judgement, how each inhalation and exhalation feels. What sensations are you experiencing and which physical movements occur? Then, fully breathe in and out, allowing your body to completely exchange outgoing carbon dioxide with incoming refreshing oxygen. This anchors your focus to the present moment so you can receive the full benefits of these cooling pranayama practices that release excess heat, making them beneficial after an athletic asana practice or a challenging workout.

See also Breathe Easy: Relax with Pranayama

Sitali or Sitkari Pranayama

To practice cooling Sitali Pranayama, bring the sides of your tongue up toward each other to make a U shape. Draw your breath in through it like you are sipping air through a straw. Exhale through your nose. Continue for 8–10 rounds. If you cannot roll your tongue, try Sitkari Pranayama: Part your lips and lightly touch your upper and lower teeth together. Inhale through the gaps between your teeth, with your tongue floating just behind them. You may hear hissing sounds as you breathe in. Exhale through your nose. Continue for 8–10 rounds.

Chandra Bhedana Pranayama

This breathing technique—also known as moon-piercing breath is associated with a cooling, introspective, lunar vibration, the opposite of heated, outwardly-focused solar energy, which makes it a perfect balance to summer’s exuberance. With your right hand, use your thumb to close your right nostril. Breathe in through your left nostril, filling your torso with air. Seal both nostrils and hold the breath for 2–3 counts. Release the right nostril and slowly exhale. (You will inhale only through your left nostril and exhale only through your right). Repeat for 12 rounds.

Nadi Shodhana Pranayama

This technique can balance your energy—inviting calm or boosting your alertness. Curl your right ring and pinky fingers into your palm. Join your middle and index fingers and point your thumb upright. Rest your left hand on your thigh. Gently press the extended two fingers to seal off the left nostril as you inhale for 4 counts through the right. Close your right nostril by pressing down with your thumb, releasing the left nostril as you exhale out of it for 4 counts. Inhale through the left nostril for 4 counts. Close the left nostril, open the right, and breathe out of it for 4 counts. Practice 4–6 rounds.

See also Find Calm and Boost Your Immunity with These 9 Yogic Breathing Exercises