| NO.1 Dirgha Pranayama | | | | straight |
| It's important, right from the beginning, to learn to | | | | - Allow yourself to breathe naturally for a few minutes, |
| breathe deeply and slowly in a controlled manner. This | | | | letting go of any tension in your body and calming your |
| is known as dirgha pranayama (or simply, long or | | | | mind. |
| prolonged breathing). | | | | - When you feel at ease, begin inhaling and exhaling |
| The greatest amount of prana is absorbed by the | | | | deeply and slowly, counting to 6 (roughly 6 seconds) |
| nerve endings which line the lungs. Shallow breathing | | | | during the inhalation, and likewise, 6 counts for the |
| limits the amount of absorption, and therefore is a | | | | exhalation. |
| major cause of many of the chronic health problems | | | | - Perform 6 to 10 rounds of this breath and then allow |
| that people face. The re-establishment of deep, full | | | | yourself relax and breathe in an calm manner. |
| breathing is so important to re-gaining and maintaining | | | | - After a few moments, perform another 6 to 10 |
| good health. | | | | rounds of the sukha breathing rhythm. |
| Method | | | | - Finish by lying down for 5 to 10 minutes, relaxing the |
| - Sit comfortably with your eyes closed and spine | | | | breath and letting go of all tension. |
| straight | | | | - After a few days, begin to increase the duration of |
| - Allow yourself to breathe naturally for a few minutes, | | | | practice, breathing in the sukha rhythm (6-count in and |
| letting go of any tension in your body and calming your | | | | 6-count out) eventually up to 5 minutes at a time. |
| mind. | | | | NO3. Sukha Purvaka Pranayama |
| - In the beginning breathe in and out deeply through the | | | | The Sanskrit word 'sukha' means 'easy or pleasant'. |
| nose several times to ventilate the air that might have | | | | 'Purvah' refers to 'that which precedes'. Therefore, |
| been stagnating in the respiratory tracts. | | | | sukha purvaka pranayama means 'the simple breath |
| - After several ventilating breaths, exhale the air | | | | which must be mastered before proceeding to more |
| through the mouth, trying to empty the lungs. Maintain | | | | difficult pranayamas'. |
| the empty lungs for a moment, without straining or | | | | In this yoga breathing technique, we are introduced to |
| forcing yourself. | | | | the four distinct stages (or functions) of the breath: |
| - Inhale slowly and uniformly through the nose, filling | | | | - The inhalation (puraka) |
| your lungs with as much air as possible. Hold your | | | | - The held-in breath (kumbhaka) |
| breath with your lungs filled with air for a moment, but | | | | - The exhalation (rechaka) |
| again do not force yourself to hold it for too long. In | | | | - The held-out breath (shunyaka) |
| time, you will manage to hold your breath for longer | | | | Method |
| intervals. | | | | - Again, sit comfortably with your eyes closed and |
| - Slowly and uniformly exhale through the mouth, | | | | spine straight. |
| avoiding an explosive elimination of the air. | | | | - Allow yourself to breathe naturally for a few minutes, |
| Note: Do every step in a controlled and calm manner. | | | | letting go of any tension in your body and calming your |
| - Relax and take a few comfortable breaths in your | | | | mind. |
| own rhythm, and then try again a little deeper, as | | | | - In this yoga breathing technique, breathing happens |
| described above. | | | | only through the nose. |
| - Again relax your breath for a few rounds when you | | | | NO.4 Vyaghrah Pranayama (the tiger breath) |
| feel the urge to do so. | | | | A wonderful yoga breathing technique to help open up |
| - Try a third set, without forcing yourself too much, or | | | | the lungs and improve breathing capacity is the |
| overdoing it. | | | | vyaghrah pranayama, the 'tiger-breath'. It is performed |
| When complete, lie down (in Shava Asana) and | | | | in chatus pada asana (on the hands and knees). |
| breathe in a relaxed fashion, inhaling and exhaling only | | | | Method |
| through the nose now. Allow your body to let go of all | | | | - Inhale (to a 6-count) while slowly lowering the |
| tension, while at the same time just keeping your | | | | abdomen toward the floor and raising the head, neck |
| attention on your breath without trying to affect or | | | | and chin skyward into a nice back bend. |
| direct it in any way. Try to maintain your attention for | | | | - Exhale (again to a 6-count) and slowly lower the |
| at least 5 minutes before allowing yourself to let go off | | | | head, drawing your chin in towards the chest, while at |
| all efforts and relax completely. For NO.2, NO.3 and | | | | the same time pushing firmly with the arms and raising |
| NO.4, please | | | | the back into a nice high arch. |
| NO2. Sukha Pranayama | | | | - Repeat this movement with the corresponding breath |
| 'Sukha' is the Sanskrit word for 'easy'. We use this | | | | 3 to 6 times. |
| yoga breathing technique, (the easy breath) to help | | | | - Relax for a few breaths and then repeat another |
| develop a slow and steady breathing rhythm. | | | | round of 6 to 9 repetitions. |
| Method | | | | - Finish by lying down for 5 to 10 minutes, relaxing the |
| - Sit comfortably with your eyes closed and spine | | | | breath and letting go of all tension. |