| In yoga, breath awareness forms the key of good | | | | the abdomen. |
| practice. Breathing exercises, known as pranayama, | | | | Repeat this cycle for 3- 5 rounds. |
| are used to cleanse and strengthen the body. The | | | | 3. Alternate Nostril Breathing (Anuloma Viloma) |
| breath, known as prana or life-force is the link | | | | Sit in a comfortable cross-legged position, spine |
| between the mind and the body. | | | | straight, body relaxed. |
| As you practice your breathing exercises, you will | | | | Turn your attention to your right hand, bend the index |
| notice your mind feels calmer, steadier and you are | | | | and middle finger into the palm. The thumb, ring and little |
| more able to focus. | | | | finger are up (this position is known as Vishnu Mudra. |
| If you are new to yoga, it is essential you learn how to | | | | The thumb is used to close the right nostril, the ring and |
| breathe correctly. To help you gain a better | | | | little finger the left nostril. |
| understanding of your breath, try the following | | | | Close the right nostril with your thumb, and inhale |
| breathing exercises. | | | | through the left nostril to a count of four. |
| Four Essential Yoga Breathing Exercises | | | | Close both nostrils and hold the breathe to a count of |
| 1. Abdominal Breathing | | | | 16. |
| Lie flat on your back with your arms and legs apart. | | | | Release your thumb and exhale through the right nostril |
| Close your eyes. Have your feet about 2 feet apart, | | | | to a count of eight |
| ankles falling to the side, have your arms about 6 - 12 | | | | Inhale through the right nostril to a count of four. |
| inches from the body, palms facing upwards, keep | | | | Close both nostrils and hold breath to a count of 16. |
| your lower back flat on the floor, tuck the chin in | | | | Release your fingers and exhale through the left nostril |
| slightly, so your neck is nice and long, relax the jaw. | | | | to a count of eight. |
| Become aware of your breath, allow your breath to | | | | Repeat this cycle 5 - 10 rounds daily. |
| be slow and steady. | | | | 4. Yogic Cleansing Breath |
| As you inhale, feel the abdomen rise slowly. As you | | | | Sitting comfortable, spine straight. Gently close your |
| exhale, feel the abdomen sink down. | | | | eyes. |
| 2. Full Yogic Breathing | | | | Breathe in slowly through your nose for a count of |
| To check you are breathing correctly, sit in a | | | | three. |
| cross-legged position. | | | | Slowly breathe out, through your nose for a count of 6 |
| Place your right hand on your upper chest and your | | | | Repeat this pattern for 3 - 7 more times. |
| left hand on your abdomen. | | | | Relax |
| Inhale deep into your abdomen, feel your left hand rise | | | | Once you have experienced the therapeutic benefits |
| up. Keep breathing in into your lower chest and then | | | | of doing these breathing exercises, you will feel so |
| upper chest, feeling your right hand rise as he ribs | | | | much clearer and fitter. Try and make them a regular |
| expand. | | | | part of your daily yoga practice to help you cleanse |
| Reverse the process as you breathe out, releasing air | | | | and strengthen your body. |
| from the upper chest first, then the lower chest, then | | | | |