Breathing Exercise
Each month a new sequence of breathing techniques is published. It shows how to do different simple breathing techniques in combination. Even if your an advanced practitioner you will benefit from practicing these techniques. (I am an advanced pracitioner and I practice these simple techniques to steady my breath and gain control of it's patterns.) They are e-mailed out each month with yogacards.com monthly sequences. If you have not signed up you should it's free. Subscribe!
Perform
Ujjayi Pranayama.
Stage 3
Inhale and restrict the air flow to make the sound "sssss". Keep the
sound constant and smooth. Exhale make a sound with the mouth closed
that sounds like "hhhhha".
Don't hold the breath yet just warm up and work on smooth sound when
inhaling and exhaling. Work on the changes in breath becoming
smoother and longer also. This occurs when the breath crosses from
inhalations to exhalations and exhalations to inhalations.
Download the
Ujjayi Pranayama mp3
Do this for at least 5 minutes.
Then progress towards holding after the inhalation
and then the
exhalation as well.
Inhale restrict the air flow to make the sound "sssss". Keep the
sound constant and smooth.
Pause at the top of the breath
(antara kumbhaka).
Exhale and make the sound "hhhha" keeping the sound constant and
smooth.
Pause at the bottom of the breath
(bahya kumbhaka).
Ujjayi Pranayama mp3
Breathing Exercise
Then perform...
Pratiloma pranayama
Pratiloma refers to an action that is against the natural order of
breath. In this yoga breathing technique the inhalations are restricted
by the
fingers touching the nose. This is done to create a pure and even
flow of air through both nostrils and also to balance energy entering
the left and right energy channels.
Instructions
Find a comfortable
seated
position. Gently exhale all of the air from the lungs.
Stage 1 - Pratiloma Pranayama
Breathe in through both nostrils partially closed.
Use the
hand clasp with a finger on one side and the thumb on the other.
Control the flow so that it is even through both nostrils.
Exhale through both nostrils allowing the air to leave naturally without
obstruction.
The purpose of this exercise is to control the air flow into the lungs
so that it is balanced on both sides. This will also lengthen the
breaths on the inhalations stimulating the nerves.
If conflict and struggle are present on the inhalations there may be a
sense of gasping for air and fear in the mind. If this occurs stop the
breathing technique and take easy breaths so that the nerves relax and
the diaphragm rests. Begin
Bhrāmāri Pranayama to further relax the nerves.
Pratiloma Pranayama mp3 Breathing Exercise
Stage 2 - Pratiloma Pranayama
Block the left nostril completely and inhale through a partially blocked
right nostril. The traditional
hand
clasp can be taken up to the nose each inhalation or kept up there
throughout a whole cycle of breathing which consists of inhalation and
exhalation, retentions can be added in more advanced stages.
Exhale through both nostrils unobstructed.
Block the right nostril completely and inhale through a partially
blocked left nostril. Control the nostrils so that the pressure and air
flow is equal to the previous inhalation.
Exhale through both nostrils unobstructed.
This completes a cycle of Pratiloma Pranayama alternating nostrils on
inhalation.
Pratiloma Pranayama mp3
Stage 3 - Pratiloma Pranayama
Restrict the air flow through both nostrils and inhale through them
partially blocked.
Introduce
antara kumbhaka holding at the top of the breath for at least 3
seconds.
Exhale through both nostrils unobstructed.
Block the right nostril completely and inhale through a partially
blocked left nostril. Control the nostrils so that the pressure and air
flow is equal to the previous inhalation.
This completes a cycle of Pratiloma Pranayama with both nostrils
partially blocked and a retention after inhalation.
Pratiloma Pranayama mp3
End with 10 minutes of Aum meditation. Making the om sound during
exhalations.
Then rest in the corpse pose.
by Mark Giubarelli |
