Just Breathe

Pranayama is the yogic practice of breath control. Most of us unconsciously breathe short, shallow breaths. This short, shallow breathing taxes the heart and nervous system, exacerbating many common ailments. Through the process of pranayama, or conscious control of the breath, we learn to deepen and extend the breath, thus reducing the number of breaths required per minute. Deep mindful breathing provides relaxation to the nervous system, as well as decreases the workload on the heart. Practicing pranayama also increases the amount of oxygen supplied to the brain. According to Patanjali, sage and philosopher who authored the Yoga Sutras, pranayama helps one develop concentration and clarity, preparing a person for meditation.

In the yoga community there are mixed feelings regarding the practice of pranayama. Because pranayama is thought to be instrumental in raising Kundalini, the dormant energies in the body, some gurus and respected yogi's recommend practicing pranayama only under the strict and watchful guidance of a well trained teacher. Others believe that the careful practice of pranayama is appropriate and beneficial for all yogi's. My personal opinion is that pranayama is a beneficial practice, and that after learning proper technique from a trained teacher, pranayama should be added to your daily practice of yoga.

There are several different pranayama techniques designed to create a different effect on the body, mind, and spirit. I will list and discuss some of the most common techniques here.

Deerga Swasm is also known as the 3 part or diaphragmatic breath. It is a deep breathing technique that fills and empties the lungs completely. Deerga swasm utilizes and increases lung capacity. Deerga Swasm is a great pranayama technique to add to the beginning of any asana or meditation practice, as it is calming and centering.

Deerga Swasm is practiced by sitting comfortably with the spine erect. Begin by inhaling deeply drawing the breath low into the belly, feeling your abdomen expand in all directions. As the abdomen becomes full of air, the breath then moves into the rib cage. Focus on feeling the rib cage expand in all directions; front to back and side to side. Finally, the breath rises into the chest, slightly lifting the chest and clavicle. Once the entire torso is fully expanded by the breath, you slowly release the breath in reverse, from the chest to the belly, drawing the navel in toward the spine to release all stale air before beginning again.

Kapalabhati is known as the skull shining breath. This breath sends energy to Sahasrara, the crown chakra. Kapalabhati is a rapid breath, with the emphasis on the exhalation. This breath is very clarifying and energizing and is beneficial in releasing toxins from the body. Beginners should start this breath slowly and work toward a more rapid breath. One round of kapalabhati is around 25 breaths for a beginner, working up to as many as 300 breaths for a more advanced practitioner.

Kapalabhati is performed by beginning with a deep inhalation, expanding the abdomen. On the exhalation snap the abdomen in actively, then passively inhaling again. Remember the emphasis in kapalabhati is on the exhalation

Nadi Shodhana is also known as alternate nostril breathing. Nadi shodhana cleanses the nostrils and balances the energy channels of Ida and Pingala. Ida ends in the left nostril and represents the moon side of the body. The lunar side of the body possesses more cooling, yin, feminine energy. Pingala ends in the right nostril and represents the solar side of the body, possessing warming, yang, masculine energy. Nadi Shodhana calms the nervous system and begins to draw awareness inward.

There are several ways to practice nadi shodhana. The right thumb is used to close the right nostril, the right ring finger is used to close the left nostril. To begin, sit in a comfortable position, spine erect. Seal off the right nostril, inhale through the left. Seal the left nostril and exhale through the right. Inhale through the right nostril, seal off right, and exhale left. This makes up one round (each round is completed by exhaling through the left nostril). Another popular technique for practicing nadi shodhana is by sealing the right nostril, inhale and exhale through the left. Seal the left, inhale and exhale through the right. This would be one round for this technique.

Other popular forms of pranayama are the Ujjayi Pranayama, Bhastrika (Bellows Breath), Bhramari (Humming Bee Breath), and the Kundalini Yoga Breath of Fire.

The following example of a pranayama practice is designed to calm the mind and create energy in the body. Please consult a trained instructor before beginning a pranayama practice. It may be helpful to have a timer near so that you aren't distracted by how long you should practice. I suggest practicing each section of pranayama for at least 2 minutes, unless otherwise noted.

Begin by finding a comfortable seated position. Sitting on a bolster or blanket to lift the hips if this is comfortable for you. Be sure to relax through your hips, knees and ankles. Allow the spine to become erect, yet relaxed.

Start by closing your eyes, resting your hands on your knees or in your lap, and just breathe normally and naturally. Bringing your focus to the tip of your nose and noticing the breath that flows in and out of your nostrils. Notice the temperature of the air, the texture and speed of the breath. Don’t attempt to do anything at this point to manipulate your breathing, just notice what is natural for you. Take a few minutes of quite time here allowing for focus on breath.

Now begin to deepen the breath and draw the breath deeply into the belly. With each inhalation feel the lower abdomen expanding, then notice the breath rise into the lower lungs as the rib cage expands in all directions, finally you notice the breath rise into the upper lungs as the clavicles lift. Exhaling in reverse. First emptying the upper lungs, then the lower lungs, then finally the abdomen. Draw the navel in toward the spine to release all stale air, and then begin again. Focusing on inhaling in three parts and exhaling in three parts. Take a few minutes of quite Deerga Swasm here.

When the 2 minutes have passed, finish one more complete 3 part inhalation and 3 part exhalation, then inhale deeply through your nose, hold the breath for a moment and exhale through pierced lips. Now return to your normal breath for a few moments.

Moving to Nadi Shodhana, begin by using the thumb and ring finger of the right hand to close the nostrils. Begin with one deep inhalation and exhalation through the nostrils to cleanse. Following the exhalation, close the right nostril with the thumb, inhale through the left nostril. Close the left nostril after inhalation, open the right nostril and exhale. Inhale through the right nostril, close the right, open the left and exhale through the left. This completes one round. Again, inhale through the left, close, exhale through the right, inhale right, close and exhale left. Continue in this manner silently for a few moments. The breath should not be deep or forceful, just smooth consistent inhalations and exhalation. Imagine that there is a feather between your nostrils and try to keep that feather from moving as you breath. This will help develop a smooth, consistent breath. Take a few quiet minutes for Nadi Shodhana.

When the 2 minutes have passed, finish the round of Nadi Shodhana that you are on then complete one more full round. Finish with a cleansing breath in through the nose, out through the mouth then return to normal breathing.

End your pranayama practice with Kaphalabati. During this breath you will be emphasizing the exhalation by snapping the stomach and inhaling passively. This breath can be practiced as fast or as slow as feels comfortable to you. If you get tripped up on your breath just begin again. Do 3 rounds of 25 breaths each, followed by a cleansing breath in through the nose and out through the mouth.

Now, just return to your normal breath and notice how you are feeling.

Diet and Yoga

As a yogini every aspect of my life is approached with a yogic attitude. Yoga is indeed a lifestyle for me that goes beyond asana, pranayama and meditation. Each moment of each day is a practice of my yoga. We are faced with a plethora of choices on a daily basis, some we act on, some we don't, but there is not one thing we choose more times in one day than the food we eat. It's something we all do, every single day, preferably 3 or more times a day. Food and diet gives us an opportunity each morning, afternoon, and evening to live our yoga. Yoga promotes a healthy body, mind and spirit and without proper nutrition our full potential will not be reached.

In yogic philosophy there are 3 gunas. The gunas are the earthly qualities that bind our spirit to our body. The gunas represent an attitude that can be applied to everything in our life. The three gunas are tamas (the quality of being sluggish or lethargic), rajas (the quality of being over stimulating or over active), and sattva (the quality of being pure, relaxed and clear). These 3 qualities can be evident in all of our choices, from the food we eat to the way we approach our jobs.

In Ayurvedic medicine foods are classified with regard to their guna. Sattvic foods are foods that are wholesome. They keep us centered, and peaceful. Sattvic foods keep us nourished and energized. Examples of sattvic foods would be organic fruits and vegetables, grains, legumes, nuts, seeds and grasses. Rajasic foods are foods that are stimulating to the nervous system. They create an unbalanced effect on the body-mind-spirit connection. This category includes coffee, sugar, tea, tobacco, flesh foods and oily or fried foods. Also included in this category are onions and garlic. While these are both very healthful foods they produce a stimulating effect on the body. Tamasic foods are foods that detract from our health and pollute the body. These are stale, spoiled, decaying, highly processed, and chemically treated. Tamasic foods create an unbalanced energy state within our bodies.

Asana practice teaches us to cultivate mindfulness. We learn to still the mind and allow ourselves to become one with the moment. This is easy to do on the mat, as we twist, turn and contort our bodies it's hard for the mind to be anywhere else. The challenge comes when we move our practice off of our mat. Remaining open, aware, and mindful as we go about our daily lives isn't always easy. There's no better place to start than with the activity you do more often than any other, eating.

As you cultivate awareness around your meals you will begin to notice the subtle energy shifts that occur within you based on your food choices. You will notice that when you include more sattvic foods you feel energetic, full of life, and ready to take on your day. When you fill your body with tamasic foods you will feel sluggish, lethargic and inert. With this increased awareness of your subtle energies you will naturally begin to make smarter and healthier food choices. As the mind becomes centered, peaceful, and clear you will be able to continually evaluate the quality of your diet, and start to question and possibly abandon some of your food addictions that are detracting from your full potential.

Hip Opening Yoga Sequence

Photo courtesy of my Lovely friend and fellow Instructor Kathryn

Our hips tend to be one place that is universally tight in a yoga asana class. Mention hip openers and the room is immediately filled with grumbling and groaning. The muscles in and around the hip joint are habitually tight because of the massive load of stress we put on them. The hips are essentially the cross-roads between the upper half of our body and the lower half of our body. Therefore, virtually any gross movement of the body requires some work in the hips. It makes sense then that almost every yoga asana would involve some strengthening or stretching of the hips.

Being that the hips are comprised of thick solid muscles and a plethora of connective tissue, opening the hips is best suited to a yin practice, with poses held relaxed, gentle, and for a long period of time. However, regular hatha practice can be beneficial to the hips if focus on the area is consistent and gentle.

In yoga practice hips are known to hold a lot of unreleased emotions. So, in addition to being physically uncomfortable for most people, they can be emotionally uncomfortable as well. Hip openers are great poses for practicing presence, non-attachment, and non-judgement while on the mat.

The following sequence is designed as a gentle vinyasa flow to fit all levels of practice. As with any exercise routine, consult your doctor before engaging in physical activity.


Begin lying in Savasana and practice Deerga Swasm (3 part breath)

Supta Padangusthasana A-C

Ananda Balasana; rocking up to seated and coming to table-top

Cat/Cow Stretching and Hip Barrel Rolls

Adho Mukha Svanasana; coming to front of mat in Tadasana

Surya Namaskara A (x2)

Padangusthasana --> vinyasa to Adho Mukha Svanasana

Utthita Trikonasana (R) --> Utkata Konasana --> Utthita Trikonasana (L)

Prasarita Padottanasana series --> jump back to Tadasana

Garudasana (R&L) --> Uttanasana --> Uttkatasana--> Uttanasana

Vinyasa to Adho Mukha Svanasna then come forward to Eka Pada Raja Kapotasana (or variations) (R)--> Vinyasa --> Eka Pada Raja Kapotasana (L)--> Vinyasa

Ardha Badha Padmottanasana --> Vinyasa to seated

Upavistha Konasana

Baddha Konasana

Ardha Salabasana --> Ardha Bhekasana (repeat 2nd side)

Balasana

Marichyasana A and C

Ardha Matsyendrasana --> recline to back

Ananda Balasana

Savasana