Breathing Exercises

Begin with Aum Pranayama

Beginning a Yoga breathing practice with Aums is a good way to lengthen the breath, calm the nerves. It is a good idea to begin any breathing session with Aums.

This session is based around lengthening the breath in a peaceful harmonious way.

Stage 1 - Aum Pranayama

Quieten the mind and remove thoughts by inhaling and visualizing the air passing through the mind. Listen for a universal vibration. The mind must be relaxed and empty to hear the Aum.

Create the sound of Aum on the exhalations lengthening each time.
Experiment with the position of the tongue to create slightly different tones.

Use low frequencies. Deep down in your belly try to connect with the Chakra. Unite it with the sound.

Do this until you feel a little fatigued. Maybe after 5 - 10 minutes as this will help to exercise your diaphragms endurance and make the introduction into Ujjayi breathing graceful.

Then

Stage 2 - Nirvana Pranayama

Breathe in deeply.

Allow the breath to take at least 2 or 3 seconds at the top of the inhalation without holding. Just allow it cross over really slowly to the exhalation.

Blow the air out of the lungs lightly.

Make a special effort to blow all of the air out of the lungs.
If you feel fatigued take a few breaths and try again.

Do this 12 times.

Ujjayi Stage 10
Inhale restrict the air flow to make the sound "sssss". Keep the sound constant and smooth.

Pause at the top of the breath. Expand the time you do this
without disrupting the other parts of the breath.

Exhale and make the sound "hhhha" keeping the sound constant and smooth.

Pause at the bottom of the breath. Expand the time you do this
without disrupting the other parts of the breath.


Ujjayi Pranayama mp3


Do this for at least 30 breaths.


Then do 5 minutes of Aums

Create the sound of Aum on the exhalations.

Then lay down and perform

Stage 1- Plavini Pranayama
Breathe in with ease.

Relax at the top of the breath for a moment without straining the heart.

Exhale with ease and relax the muscles as much as possible.

After exhalation relax. Wait until a strong signal is sent from the nevel chakra. It feels like a spark. Catch it and inhale.

Try to lengthen the time of stillness after exhalation.

Leave a little air in the lungs after exhalation. This allows a longer duration to be achieved after exhalation as well as deeper relaxation during his time.

Do this for 10 or 15 minutes.

This is a very safe way to do pranayama.

by Mark Giubarelli