Breathing with Yoga
by Janette Nicoll
The first step I bring to you is regarding Breath.
Nothing in life exists without prana.
Prana, the word "pra," meaning "to fill," the word, "an," meaning "to breathe" or "to live".
Prana commonly translates as "air," "breath," "spirit," "life," "life force," "energy," "subtle energy".
Surprisingly few of us use the full capacity of our respiratory organs. "Full Yogic breath" or simply Yoga breathing can alone have many beneficial outcomes to our state of mind and our general health.
How to Breathe
Be in a quite space where you will not be disturbed. Have a mat or rug to lay on and a cushion or rolled up towel if needed to support the back of the knees or neck.
Lie on your mat on the floor (place support under knees or neck if required).
Savasana (Corpse Pose)
Savasana is a pose of total relaxation - making it one of the most challenging asanas.
Pronounced: shah-VAHS-anna - sava meaning corpse.
Laying down on your back, relaxed, with hands and arms at your side, palms facing down and legs stretched straight down and eyes looking up at the roof.
Gently close your eyes and relax.
Slightly tilt your chin downward towards your chest, this will lengthen the back of your neck and spine.
Before starting the full yogic breath, a relaxation breath will gently release any tension you are holding.
Breathing through the nose inhale a long gentle breath, visualise the prana (life force) entering the body, hold for a few seconds or until you feel the impulse to exhale, then gently open the mouth wide and sigh the breath out through your open mouth, feel your body relaxing, melting into the floor.
Do this three times, each time relaxing more and more.
Spread your legs apart at least hip distance and allow your feet to fall outwards, turn your palms to face up and relax your elbows. Adjust your chin again and close your eyes gently.
You are now in the classic relaxation pose: Savasana.
Step 1: Abdominal breathing
- Watch your natural breath. Notice as you inhale the abdomen rises and then falls with exhalation.
- Watch this for a few moments, mentally become this flow.
- Begin to deepen, lengthen and extend the movement.
- Inhaling, let the abdomen rise to its limit.
- Exhaling let it fall completely.
- Do not use the chest during this process - only move the abdomen.
- Continue this for 6 breath cycles.
- Again observe your normal breath, this time focusing your attention on your chest. Keep the abdomen still.
- Notice the chest moving slightly up on inhalation and down with exhalation.
- Again watch this breath for a few moments.
- Begin to deepen, lengthen and extend the movement.
- Inhaling expand and lift the rib cage, filling the lungs completely.
- Exhaling, let the lungs collapse fully, sinking into the floor.
- Keep the abdomen still, move only the chest.
- Do this for 6 breath cycles.
This combines the above 2 steps in the following way:
- Inhale by filling the abdomen and then CONTINUE inhaling as you expand and fill the chest.
- Exhale first from the chest as it empties and falls and then CONTINUE exhaling from the abdomen as it draws inwards completely.
- This is one round of the full yogic breath.
- Repeat this for 6 cycles.
Do not forget to visualise the life force energy entering and leaving your body.
Perform the breath without strain, do expand the abdomen and chest but be mindful not to overdo the effort, your senses will alert you, listen to your body. The correct breath is smooth and effortless. Go slow and easy. At first you may experience unevenness or bumps in your breath flow but in time your breath will become like smooth liquid, flowing in and out. The full yogic breath is the basic building block of all yoga breathing techniques. Part of the 4th Limb of Yoga, Pranayama.
Benefits of the full yogic breath are:
- Releases acute and chronic muscular tensions around the heart and digestive organs.
- Reduces respiratory illnesses such as asthma and emphysema to overcome the fear of shortness of breath.
- Increases lung capacity.
- Encourages proper nervous stimulus to the cardio-vascular system.
- Reduces emotional and nervous anxiety.
- Improves detoxification increasing the exchange of carbon dioxide and oxygen.
- Charges the auto immune system by increased distribution of energy to the endocrine system.
- Calms the mind and integrates the mental / physical balance.
This could be the start of a new, more healthy and aware you.
Next time: Tadasana (Mountain Pose)
Namaste