Pranayama Tutorials

 
 

You’ve heard the word before, you’ve definitely practiced it, what is Pranayama? Pranayama is breath control in yoga practice. We can arrange ourselves into shapes all day, but what really brings our practice home is the breath. By controlling the breath, we can really tune into the movement of energy in the body.

Spend some time focusing on your pranayama this week and notice the benefits:

  • Decrease Stress

  • Get Better Sleep

  • Manage blood pressure

  • Improve lung function

  • Increase Energy

 

Breath of Fire

Used in Bikram classes, this practice is very warming, as the name itself implies. It is great for warming up the abdominal muscles and ignites Tapas, or heat, in the organs. This is superb for a practice that is focused on detoxing. 

Practice Breath of Fire by sitting tall, inhaling gently through your nose, then vigorously pumping your exhale out through your nose while pulling your navel in repeatedly and in short spurts. Each pull in with your belly exerts another exhale quickly after the last. Make your inhales and exhales even in force, depth, and time.

 

KapalaBhati

Otherwise known as Skull Shining Breath, this technique is a cleansing breath exercise that raises your energy level dramatically. Basically, it is the same as the Breath of Fire technique, but with a larger emphasis on the exhale, and with your arms straight up above your head to promote lymph circulation through the upper body. 

Hold your hands in the mudra of your choice. For example, try Apana Mudra for invoking the future. Simply make your hands look like a dog's head with the ring and middle finger resting on your thumb in a triangle, stick your pinkie and pointer finger straight up like ears.

 

Lion's Breath (Simhasana)

This breath control activity encourages a sudden release, and invites a little playfulness into the practice. This is one of the most fun breathing practices, especially for kids. It is also a great addition to an adult class on Friday evenings or Saturday mornings, when everyone is ready to let go of the week they have had, and embrace the weekend.

Lion's Breath involves inhaling deeply through your nose then leaning your head back and opening your mouth very wide to exhale loudly while sticking your tongue out. Try practicing this while rising your arms up on the inhale and forming cactus arms with your exhale to accentuate the relieving effects.

 

Three Part Breathing (Durgha)

This slow, smooth process is super relaxing and is wonderful for insomnia, anxiety, stress, and frustrating situations. Three Part Breathing calms the mind and soothes the muscles. It is a wonderful way to end a late evening practice or begin a restorative practice.

Start by placing one hand on your upper chest and the other on your navel. Inhale into your chest then your upper abdomen, and finally puff your belly out like a balloon. Slowly release the breath in the same way, smoothly exhaling the air from your belly, then your upper abdomen, then your chest.

 

Alternate Nostril Breathing (NADI SHODHANA)

This breathing exercise takes focus and clarity to prevent getting confused and to remember where you are in the process. For this reason it is best used before an exam or when you are trying to ignite focus and discipline for any reason. Focusing in this way can be calming as it clears the mind, so many people will use it before bed if they tend to over think stuff at night.

Practice this technique by placing your right middle and pointer fingers in the palm of your hand leaving just your pinkie and ring fingers and your thumb free. Take your right thumb over your right nostril and inhale through the left nostril. Now take your ring finger and place it over your left nostril to exhale through the right nostril.

Next leave your hand as it is and inhale through the left nostril, then switch, placing your thumb over your right nostril and exhaling through the left nostril. 

Repeat this until you are finished with your breathing exercise.

The first few times you try this one you may get your left and right confused. Don’t give up; you’re not alone in that struggle. Try to remember that each time you inhale you are sealing the breath in and that is when you switch sides.

 

Bellows Breath

Bellows Breath is very, very invigorating and is a wonderful way to begin an early morning Power yoga practice, or to wake yourself up in the middle of a meeting or long lecture.

Raise your hands up to the sky in little fists, or with the fingers splayed out wide. Inhale through your mouth and with every exhale, drop your elbows into your side body and make a "HA" sound from the bottom of your diaphragm. 

Don’t be afraid to be loud here, as this is incredibly freeing and releases any pent up energy, stagnation, or frustrations very quickly.