28 Dec 2019 HYN Himalayan Yoga Academy
Pranayama : Breathing Techniques
Pranayama – the Sanskrit Word for breathing exercises and controls- can help you balance your energy, facilitate a meditative state, support your body during your yin yoga practice.Practising pranayama will help you slow down and deepen your breathing.
Alternate Nostril Breath(Nadisodhana)
Perform the Alternate nostril breath- called nadi shodan in Sanskrit – before practising an asana, rather than during an asana.It can balance your energy levels and calm down when you’re overactive and stressed. You can even use this technique when not practising yin yoga.
1.Sit in a cross-legged position, with your hands resting on your thighs.
2.Lit your right hand up and bend your index and middle fingers towards your palm,bringing your right thumb to your right nostril and pressing to seal it shut.
3.Deeply inhale through your left nostril for a count of 4,5 or 6
4.Seal off your nostril with your right ring finger and release your right nostril.
5.Exhale through your right nostril for the same count 4,5, or 6.
6.Deeply inhale through your right nostril for a count of 4, 5 or 6.
7.Seal off your right nostril with your right thumb and release your left nostril.
8.Exhale through your left nostril for the same count of 4,5 or 6 to complete one round.Repeat these rounds .
The ocean breath – called ujjayi in Sanskrit – is a breathing exercise you can do while performing yin yoga asanas.As you practise this technique , imagine you are trying to steam up a mirror with your breath, while keeping your mouth closed, breathing only through your nostrils.You should create a slight constriction at the back of your throat, which produces a soft sound similar to that of the ocean.
With a slight throat constriction inhale through your nose for a count of 4,5 and 6.
Pause at the top of the inhale for a count of 1.
.With a slight throat constriction exhale through your nose for a count 4, 5 and 6
.Pause at the end of the exhale for a count of 1 to complete one round.Repeat these steps for 5 to 10 rounds.
Humming Bee Breath
Performing Humming bee breath – called bhramari in Sanskrit – is best done before practising an asana.This simple breathing exercise can help calm your nerves and quieten a busy mind.
- Sit in a cross-legged position, with your hands resting on your thighs.
- Press your index fingers to the cartilage between your cheek and ear to block outside noise, keeping your elbows lifted.
- Inhale a deep breath through your nose.
- Exhale through your nose while making a long mmmmm, sound aloud – like a bee buzzing – to complete one round . repeat these steps for 3 to 5 rounds.