Understanding Yoga Breathing Techniques

Yoga is so much more than just a form of exercise. It's a way of life for some. One can adopt the principles of yoga and begin to lead a healthy and happy life. Yoga is an introspective activity. Many meditate while doing it which require focus and focused breathing. Advanced poses require intense concentration which also requires focused breathing. With yoga, breath is just as important as anything else. Breathing is a principle of yoga called Pranayama. What follows is a discussion about different breathing techniques that you can and should use while practicing yoga.

What is Pranayama?

Pranayama is another term for Yoga breathing. It is breath control. This breath control is taught through exercises that are aimed at meeting the body's needs and keeping it in perfect health. The meaning of Pranayama is found by breaking the word into three component parts. The first component Prana means 'life force' or 'life energy.' The second component Yama means 'discipline' or 'control.' The third component Auama means 'expansion' or 'non-restraint' or 'extension.' When you put the three component parts together you have the concept of breathing techniques or breath control.

Kapalabhati

This breathing technique aims to cleanse the system. This is especially helpful if you have some blockages in your respiratory system. Follow these steps to perform this technique.

Take two normal breaths.

Inhale slowly.

Exhale slowly while pulling in your abdomen.

Repeat this in a steady rhythm focusing on the exhalation.

Sitali (Tongue Hissing)

For this technique during inhalation, curl both edges of your tongue up so that it forms a tube like shape. Then breathe through this tube. Roll the tongue back as far as possible when exhaling this will allow the next incoming breath to be very cool and refreshing. Depending on how quickly you inhale and how big a tube shape you have made will determine the sound of the hiss that comes out of your mouth.

Jalandhara Bandha (Chin)

This is an intermediate breathing technique often referred to as 'chin lock.' Push your chin close to your chest and drop your head at the same time. With your head in this position you can hold the 'empty pause.' With the chin against the chest the base of the tongue and throat will resist the vacuum and pressure caused by the lungs.

Surya Bhedana (Right-Nostril Breathing)

During this exercise your inhale through the right nostril and exhale through the left after holding the inhaled breath as long as possible prior to exhaling. When you are first starting this exercise you will need to use your fingers to assist you. The following are the instructions for this breathing exercise.

Press your index and middle finger of your right hand against the palm of that hand (or reversed if left handed).

Use the thumb to close the right nostril and the ring and little fingers to close the left nostril.

Surya means sun and it is believed that when you inhale solely through the right nostril, heat is created in the body and impurities are expelled. Start by repeating this exercise 10 times and work up to 40.

Bhastrika (Bellows)

This breathing exercise is a forced rapid deep breathing exercise. The focus of this exercise is on expulsion of air from your lungs. This exercise is a series of expulsions called a round. Generally a round should be 5-10 expulsions. This deep breathing and full expulsions have many positive effects on the body from, increased blood circulation to the clearing of nasal passages. There can be many benefits for doing this exercise. Be careful to not do the expulsions for too long or you may experience unpleasant side effects.

Moola Bandha

This breathing exercise is aimed at controlling areas in the genitourinary system. It will help contract the pelvic floor muscles, relieve sexual disorders, and relieve sexual frustration. This breathing exercise is relatively easy to do. While sitting on the floor hold your breath and contract the anal sphincter muscle then contract the abdominal muscles.

Breathing exercises have many benefits besides helping us through our next yoga class. Often the breathing exercises serve a larger purpose such as to cleanse the body of a toxin or to get the blood flowing to a certain area. Remember to go slow at first but enjoy the exercises and the benefits you will gain because of them.

Resources

http://www.abc-of-yoga.com/pranayama/introduction.asp

Breathing (Pranayama) - What is Yoga Breathing? Written by: anagonzales

http://www.holistic-online.com/Yoga/hol_yoga_breath_anatomy.htm

http://www.abc-of-yoga.com/pranayama/basic/kapal.asp

http://www.abc-of-yoga.com/pranayama/basic/sithali.asp

http://www.holistic-online.com/

http://www.abc-of-yoga.com/pranayama/advanced/bheda.asp

http://www.abc-of-yoga.com/pranayama/advanced/moola.asp

http://www.abc-of-yoga.com/pranayama/advanced/bhastrika.asp