| It is very beneficial to pay careful attention to the | | | | You may put one hand on your belly to feel the |
| breath and to learn to control it in various ways. It is | | | | abdomen expanding and contracting as you inhale and |
| beneficial in the areas of physical health and in your | | | | exhale. Perform in even lengths. Exhale for the same |
| practice of yoga. Apparently, the breath, the mind and | | | | length of time as you inhale. |
| the body are intricately link, that whatever you do to | | | | When To Do This: |
| one will affect the other. | | | | - Before meditation |
| In yoga, it is vital to learn how to use the correct | | | | - Before going to bed |
| patterns of breath in order to get the most out of your | | | | - Before a meeting, presentation or a big decision |
| yogic endeavors. Correct breath patterns must be | | | | - Before studying, before an exam, or an interview |
| practiced and observed before meditation and asanas. | | | | - And whenever you can think of --- in the car, at |
| Correct breathing alone, can unwind your whole body, | | | | work, or while waiting in line |
| rid your body of unwanted toxins and rid your mind of | | | | Alternate-nostril breathing |
| anger, stress, tension and worry. | | | | Alternate-nostril breathing encourages mind to heighten |
| Do not risk harm by attempting to perform these | | | | levels of discrimination, concentration and thoughts. It |
| exercises without consulting a trained yoga teacher or | | | | also boostmore energy and oxygen to the physical |
| without seeking medical advice from a doctor. A yoga | | | | body and helps calm your nerves and improve |
| teacher can teach an appropriate breathing pattern to | | | | circulation. |
| cater to your needs and your condition. To perform | | | | Before You Begin |
| the pranayama and gain the most out of them, it is | | | | For a more advanced technique, seek advice from a |
| best to integrate it with the two of the three holistic | | | | yoga teacher or an acarya (spiritual teacher). Your |
| approaches, asanas and meditation. | | | | acarya will coach the pranayama technique that will be |
| Helpful Notes | | | | most beneficial to your mental and physical health and |
| - Breathe in and out through your nose. | | | | prepare you to complement the pranayama with |
| - Clear any blocked nostril. If your left nostril is blocked, | | | | mantra and meditation. No one should risk harm by |
| lie on your right side for a few minutes and vice versa | | | | practicing these techniques without seeking advice |
| - Never perform pranayam after asanas. | | | | from a trained yoga teacher. |
| - If pranayam is to precede your asanas routine, set | | | | Technique |
| aside a time when you won't be interrupted. | | | | Sit in either Padmasana or Siddhasana. Close your |
| - The idea is to lead yourself to a relaxed state so do | | | | eyes. Press and close the right nostril with your right |
| not force your breathing and never do it in haste. | | | | hand thumb. Inhale a deep breath through the left |
| Long Deep breathing | | | | nostril. After taking a full breath, close the left nostril |
| The most basic and natural of all breathing techniques | | | | with the middle, taking the thumb away from the right |
| is the long and deep breathing as it relieves stress and | | | | nostril and slowly releasing the air out, expelling the |
| tension. It brings down toxic buildup in the mucus linings | | | | breath fully and inhale through your right nostril. After a |
| of the alveoli of the lungs, cleanses the blood and as a | | | | full inhalation, close your right nostril with the thumb and |
| result of increased oxygen flow to your brain and | | | | release the fingers from your left nostril and exhale |
| body, your health improves in many ways. | | | | through your left nostril. This finishes one round. Start |
| Technique | | | | off with three rounds each time and gradually step up |
| Do sit in a comfortable manner. Relax your shoulders | | | | the rounds as you progress through the weeks. |
| and chest. Breathe in, relaxing the abdomen, pushing | | | | When To Do This |
| your belly forward, expanding it. Then, as you breathe | | | | - Do this in a well-ventilated, clean, smoke-free, |
| out, allow the abdomen to shrink back in, tightening | | | | dust-free, odor-free room. |
| your belly muscles and pushing the air out. Do this and | | | | - Do not perform this technique after asanas (yoga |
| not straining yourself. Open up and release the breath. | | | | exercises). |