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Yoga News & Articles ~
3.25.08
~ Pranayama ~
Pranayama, or breath
control, is just as essential to any deep yoga practice as are the asanas
or poses you’ve grown accustomed to in Brooklyn Yoga People’s vinyasa
classes. (In fact, Patanjali in his famous Yoga Sutras names pranayama
alongside the asanas as one of the eight limbs of yoga.) Used to cleanse
and purify the body, these breathing techniques are a great way to calm
the mind and body.
The word pranayama itself gives us some clues into how important it
is to any yoga practice. Prana translates as “lengthening of the life-force”
and as such it helps prepare yoga practitioners for the meditation process
that is the goal of each practice.
That this type of deep breath control should invigorate us should come
as no surprise. Our lives are filled with stresses both emotional and
physical: from illnesses, work, and family, to finances. Deep breathing
in the form of pranayama exercises can actually calm our minds, lessen
pain, ease stress and anxiety, lower blood pressure, combat fatigue,
and strengthen our immunity. Don’t believe us? Next time you’re feeling
particularly anxious about something at work, take a few minutes to
practice one of the pranayama techniques outlined below. You’ll feel
better—guaranteed!
Here are some basic pranayama exercises:
Ujjayi Pranayama ~
Ujjayi, or victorious breathing, is the form of pranayama most of us
are familiar with. You make this ocean-sounding breath by lightly constricting
your throat as you breath out and in. (You’ll sound a little like Darth
Vader, and you should be loud enough that someone practicing next to
you can easily hear your inhalations and exhalations.) Maintain this
breathing exercise as you practice, linking the inhalations and exhalations
with your movements.
Kapalabhati Pranayama ~
Kapalabhati, or skull-shining breath, is useful for cleansing mucus
from your air passages or even clearing tension and blockages in your
chest. In this type of pranayama, rapid exhalations follow a passive
inhalation. The process is relatively simple: before you begin, takes
several deep breaths through your nose then inhale to a comfortable
level. Exhale sharply through your nose, pulling in your belly as you
do so. Continue exhaling this way, creating a pumping rhythm, for about
twenty breaths before inhaling completely then returning to your normal
exhalation pattern.
Nadi Sodhana ~
Nadi sodhana, or alternate nostril breathing, cleanses and rejuvenates
your energy channels to restore health and balance. During nadi sodhana,
you inhale through one nostril, hold your breath for a beat, then exhale
through the other nostril. It works like this: begin with Vishnu Mudra
with your right hand. (Fold your middle and index finger down so that
only your thumb, ring finger and pinky fingers are extended.) Put your
thumb beside your right nostril and your ring finger and pinky beside
your right. With your thumb, cover your right nostril and inhale through
your left for 4 seconds. Cover your left nostril with your ring finger
and exhale through your right for 4 seconds. Inhale through your right
nostril, then cover it and exhale through the left.
Most classes at Brooklyn’s Yoga People incorporate one or more of these
basic pranayama exercises, but classes that especially emphasize breathing
techniques include Jay Brown’s Tuesday night Basic class. To view our
complete class schedule, click here.
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