Yoga for You

Pranayama – Breath Control Practice

Breathing. Who would think that such a simple autonomic bodily function would need to be practiced? When you were born your whole body breathed. With every cell you took in oxygen, breathing vitality into your whole system. Every bone, muscle and organ moved with every breath. Every nerve was energized by it, every blood cell carried it, and every moment was measured on the rise and fall of your breath. Today most of us have forgotten what it feels like to breathe fully and completely with the vitality of an infant. We may have forgotten all about this, but we have not lost the ability. In the reclaiming of proper breathing we also reclaim many other dimensions of our being.

Yogic breathing helps to balance both sides of the brain. Here are some mental benefits of pranayama practices:

  • Improved concentration and mental clarity
  • Increased ability to deal with complex situations without suffering from stress

  • Better emotional control and stability

  • Improved physical control and coordination

    • Pranayama practices benefit the physical system as well. Proper breathing demands a three-part movement. When the diaphragm causes the abdomen to expand, it fills the lower lungs. Then, the intercostal muscles expand the ribcage and fill the middle lungs and lastly the collarbones lift, bringing air into the top part of the lungs. Most of us breathe using only the top portion of the lungs, essentially starving the body of vital oxygen, while preventing the complete elimination of noxious waste products that are exhaled.

    Physical Benefits of Proper Breathing

  • Provides sufficient oxygen for the correct and efficient functioning of every body cell. When there is insufficient oxygen, the cells cannot metabolize food completely. Nutrients, including precious vitamins and minerals are lost.

  • Allows the body to rid itself of all the noxious gaseous by-products of metabolism, especially carbon dioxide.

    Ujjayi (pronounced oo-jai-eee)

    This is one pranayama practice that is safe for all ages to practice. Seated comfortably or lying down in Savasana (shavasana), take in a long preparatory inhalation and exhalation. Close your eyes and narrow the throat passageway by tilting your chin toward the notch in your throat until your breath becomes audible on both the inflow and the outflow. Breath slowly, fully. Fill your belly first, then your lower lungs and then your upper lungs. Feel the breath as it fills your lungs with fresh, new air. Keep the inhalation and exhalations even and regular. Listen to the sound of Ujjayi. After 3-5 minutes breathe normally and rest in the stillness that remains after Ujjayi has stopped. Notice how you feel.

    Counted Breath

    Seated comfortably, ground yourself by relaxing the soles of your feet into the floor. Soften your buttocks deeper into your chair. Sitting very tall, broaden your collarbones and continue sliding your shoulder blades down your back. Soften the hollows of your throat and mouth; relax all your face muscles, and even the spaces under your cheeks. Breathe naturally through your nose relaxing your lips and tongue.
    This is a four-part breath. Allow your inhale, the pause between your inhale and exhale, your exhale, and the pause between your exhale and your inhale, to all equal the same smooth count. For example, inhale four counts, pause your breath in for four counts, exhale four counts and pause your breath out for four counts. Notice where your resistance is and practice softening around it like other obstacles of life. DO NOT do this if you are pregnant.

    Counted Breath II

    Anchoring your feet in to the floor sit very tall. Soften the hollows of your throat and mouth; relax all your face muscles, and even the spaces under your cheeks. Gently close your eyes and begin breathing long and deep. Relax your eyes, lips, tongue and jaws.
    Explore the natural rhythms of your breath by allowing your inhalation to be the same length as your exhalation. Perhaps start at a three count, inhaling three counts and exhaling three counts. If that’s too easy, try a four or five count. Remember your count will change over time and practice. Do not strain your breath or body while counting your breath, especially your muscles around your eyes and forehead. Try at least ten rounds of counting your breath (TIP: you can keep count of each round with your fingers.)

    Meditation

    Seated comfortably, gently relax the soles of your feet. Soften your buttocks and notice equal weight on both sit bones. Float your lower ribs away from your hips using your back muscles (remember to relax them again after you do this) as you lift your chest and slide your shoulders down your back to relax your shoulders. Soften the muscles of your face, even the spaces under your cheeks. Breathe naturally in and out through your nose relaxing your eyes, lips, tongue and jaws. Notice the natural rhythm of your breath, resting in the pauses between the breaths; observe the quality of your breath, the quality of your mind and the quality of your essential being as you abide in your true nature that is consciousness itself.

    Yoga Guidelines

    1.) Be compassionate with your self. Yoga is NOT a competitive sport.
    2.) Listen carefully to your body and mind dialogue without judgment or expectation.
    3.) Practice compassion towards yourself and others-- without judgments or expectations. Be natural, be free.
    4.) When you feel discomfort or pain, stop.
    5.) If you feel dizzy or nauseous while practicing, stop. If you feel any tingling or numbing sensation while practicing, stop.
    6.) If you are pregnant, it is best to attend a pregnancy yoga class. You will be able to do all the poses and the instructor will be specifically trained and knowledgeable about asanas that are appropriate for expectant women. Also, DO NOT practice yoga for the first trimester of your pregnancy. Seek your doctor's advice if you have not practiced yoga before and want to start a practice during your pregnancy.
    7.) Drink lots of water after your yoga practice.
    8.) Don’t take it too seriously, have fun!
    9.) Make Serendipity Yoga your start page and use the Pranayama and Meditation to start your day.
    10.) Tell your friends about this site. The more breath, the more awareness. The more awareness the more compassion.


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