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Archive for the ‘Yoga & Meditation’ Category

Kuksa Pranayama / Uro Pranayama (Belly and Chest Breathing)

Although this breathing exercise may be done from a seated position, it might be easier to sense the movement of your breath while lying on your back. Make sure you are comfortable so that you can attend to your breathing and not be distracted by discomfort in your neck or lower back. This exercise allows you to fully experience diaphragmatic breathing and purify and oxygenate your system and benefit in tension release and anxiety relief, resulting in a feeling of calm and serenity.

Belly and Chest Breathing Position

Step 1

• Lie on your back (although you may sit if that is preferable). Place a blanket or bolster under your knees if you feel any strain in the lower back and a small pillow under your neck if you feel any tension at the back of your neck.
• Close your eyes and place both your hands lightly on your belly. Focus your awareness there.
• Breathe in slowly. Feel your belly begin to expand and round. Your chest should not move. If you’d like, count to 5 as you exhale.
• Rest for a few seconds and repeat 6 more times.

Continue reading “Belly and Chest Breathing” »

Cooling Breath / Shitali Pranayama

Shitali Pranayama (Cooling Breath) is an effective way to cool the body and calm the mind while expelling toxins from the system. It is also said to relieve a variety of stomach and lower-abdominal ailments. Try this type of breathing on a warm day when the heat has you feeling overwhelmed.

Cooling Breath / Shitali Pranayama

• Sit with your spine comfortably extended.
• Curl the sides of your tongue to form a straw between your lips.
• Inhale through the opening created by your tongue for a count of 7. Note: – Breath count may be modified to suit your comfort level.
• Withdraw your tongue, close your mouth, and hold your breath for a count of 7.
• Repeat 5 or 6 times.

Humming Bee Breath / Brahmari

The vibration caused by this exhilarating breath, similar to the one created when chanting Om, helps you release tension by calming the body and mind. Focusing on sound and vibration also helps ground you in the present moment, filling you with peace and contentment. As you do this breathing exercise, imagine you are sitting outside on a sunny day, listening to the soothing hum of honeybees working in a flower-filled garden. Continue reading “Cooling Breath and Humming Bee Breath” »

Anuloma Viloma is an ancient breathing technique, has a deep stilling effect on the mind and restores the proper balance to our breathing pattern, which equalizes the energies and pathways of the nervous system. Placing your index and middle fingers on your forehead stimulates the “third eye,” our center of intuition and connection to the higher self. Practice Alternate Nostril Breath whenever you seek a calm, clear state of mind.

• Before you begin, you may wish to use a tissue to clear your nostrils. Sit comfortably in a chair or on a mat,
  

  Alternate Nostril Breath

  keeping your spine straight.

• Place the index and middle fingers of your right hand on your forehead, between the eyebrows. Your thumb rests on the right nostril; the ring and baby fingers rest on your left nostril. If you prefer not to place your fingers on the forehead, curl the index and middle fingers toward the palm instead.
• Inhale and exhale. Close the right nostril with the thumb; inhale through the left nostril for a count of five.
• Close both nostrils; hold your breath for a count of five. Note: if holding the breath causes discomfort, reduce the count or eliminate altogether.
• Lift the thumb; exhale for a count of five through the right nostril.
• Inhale through the right nostril for a count of five, hold for a count of five, close your right nostril, and exhale through the left nostril for a count of five. Continue reading “Anuloma Viloma or Alternate Nostril Breath” »