Breathing is an essential aspect of yoga and ayurveda that takes into account the body as well as the mind and spirit. As we learn to deepen and slow down our breathing habits, our lung capacity extends, oxygen levels increase and all of our systems benefit. Through the breath, we take in what we need and release what no longer serves us. But this nourishment doesn’t just exist on a physical level. The unseen energy of the breath flows into, out of and within the body and is transmitted to every molecule to align and balance us physically, mentally and spiritually.
The great sea Has sent me adrift, It moves me as the weed in a great river, Earth and the great weather Move me, Have carried me away And move my inward parts with joy. – An Eskimo Song
Now that we have created breath awareness and discovered some new ways to expand our breathing vessel, let us address the quality of the breath. This week, I will introduce some simple techniques of pranayama or breath control.
“Your hand opens and closes, opens and closes. If it were always a fist or always stretched open, you would be paralysed. Your deepest presence is in every small contracting and expanding, the two as beautifully balanced and coordinated as birds’ wings.” ― Rumi, The Essential Rumi
As students of yoga, we eventually learn how to connect with our breathing. We come to understand that the simple act of inhalation and exhalation can be enhanced when our posture is aligned. As we physically straighten, we open ourselves up to experience a fuller range of movement in the upper chest/back, ribcage and abdominal areas.
In an attempt to expand our vessels for the breath, here are three key strategies:
#1 Counteract “Techno – Hump”
Using computers and cell phones can adversely affect our breathing function. The head forward position can lead to a spinal curvature disorder called kyphosis which compresses the movement of air by collapsing the chest.
Here is a short posture sequence for reducing upper back tension and straightening the body:
As we continue to explore the poses and our breathing practices, we are expanding our level of awareness. We are learning to pay attention. We are discovering what it is to be in the present moment. And, it is in the present moment that we experience our true “state of yoga.” It is where we see our connection and remember who we are.
The fourth limb of the yogic system is pranayama or breath control. It is made up of a range of techniques that begin with simple awareness and continue on with more intensive control approaches.
Although pranayama is an integral part of yoga, the practice is not generally taught until a student is comfortable resting with their breath in either a supine or seated position. In this way, a student learns to relax completely in order to receive the breath.
Breathing practices give your mind focus – you virtually tune in when you pay attention to your breath. This can occur whether you are in a resting pose or actively performing the asanas. As many teachers will tell you, “if it is not with the breath, it is not yoga.”
“Pranayama has slowly pried open some of the tighter places in my body and so provided me with new openings in my asana practice. This, in turn, affects my breathing and, so on and so on, asana and pranayama oscillating back and forth to each other’s advantage.” – Richard Rosen
Pranayama or breath control is defined by B.K.S Iyengar as: “… techniques to make the respiratory organs move and expand intentionally, rhythmically and intensively. It consist of long, sustained subtle flow of inhalation, exhalation and retention of breath.”
With the guidance of some of the world’s wisest yoga teachers, I have made it my quest to incorporate pranayama into my practice. Breaking down the art of breathing into separate stages has helped me to gradually meld it into my daily yoga routine. Over the next few weeks, I will share my personal journey towards pranayama with you. Here are the four main categories we will explore: Continue reading “Support A Steady Yoga Practice: Breathe”→
It’s amazing how just 6-8 minutes of breathing/meditating per day can change your entire system.
This week, I reviewed my average resting heart rate (this is why I purchased and wear a Fit Bit). It was no surprise that I found it to be significantly lower over these past two weeks. I am pretty certain that this can be attributed to my daily breathing/meditation routine and the fact that I am drinking more water. Taking in 6-8 glasses of water each day has been a difficult challenge. I have never been a big water drinker. But, the endeavor has had such dramatic and immediate effects on my overall health that I am sticking with it. My skin is less dry, I am digesting foods more easily and my mental state has been especially peaceful.
So now, I’m on to the final week of my July Challenge. This week’s plan will be similar to last week’s with the addition of a technique I am calling, “Enjoy the Stillness”.
5.) Enjoy the Stillness – merely remain in the moment and see what surfaces.
Starting this week, I will also be adding an evening ritual called tarka.
What’s tarka, you ask?
Tarka is the practice of self-reflection. It’s to be done at the end of each day.
Before sleeping, preform the resurrection breath (see above) and sit/lie quietly with your eyes closed. Take a few moments to review what has been meaningful, unusual, or challenging in your day. In general, consider what you have learned about yourself.
Tip: Formalize your tarka practice by setting up a spiritual journal. Record your observations each week – Sundays are good reflection days for me. Practicing with ahimsa and satya, be honest with yourself. What have been your greatest challenges and how have you handled them?
Another week and the habit of a daily yoga practice is setting in – with pleasure! I am enjoying getting reacquainted with myself through meditation and pranayama. Doing it first thing each morning truly sets the tone. And, if I don’t do my asana practice until later, it still provides the commitment I need to keep on track. My attitude is brighter and I have more incentive to make it a great day.
This week, I’m bringing back the Chandra Dhauti Shat Kriya or Tongue Cleansing. Shat Kriyas are important purification techniques that keep the subtle energy levels flowing. When implemented, the absorption of oxygen is increased so that a deeper awareness can be generated. The tongue cleansing is a simple and productive first step towards subtle body purification. If you would like to discover more about this process, click here.
Ultimately, purifying the body is dependent on the amount and type of food you consume. In general, I try to eat moderately. A little of everything is my motto.
When shopping, I look for foods without pesticides, herbicides, hormones, additives, or preservatives and select locally grown or organic produce whenever possible. Personally, I find that when I limit the amount of alcohol, sugar and caffeine in my diet, I have a clearer perspective and a more satisfying yoga practice.
Week #3 of the meditation/pranayama practice is a continuation of last week with the addition of a new technique. Here’s the plan:
Close your eyes, focus on something meaningful & be still.
When your mental focus shifts to other streams of thought, chant silently: Neti, Neti, Neti (or “I am not that thought”).
Maintain the technique for 2 minutes.
Tip:Practicing Neti, Neti, Neti over time will lead you to a more meditative state – if you stay diligent. Keep bringing yourself back to the object of your meditation and, eventually, the mind will find that it is easier to stay focused than it is to continually migrate back to thinking other thoughts.
