pranayama YOGIC BREATHING TECHNIQUES

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G E T T O N E D W I T H E X T R E M E Y O G A - 3 breath awareness

W R I T T E N B Y Y O G A C O L L E C T I V E

Prāṇāyāma is the fourth limb of Patanjali's eight limbs of yoga system. Broken down, prana means life force energy and yama means restraint. Thus Prāṇāyāma means to control the energy in the body via one's breath. Any level of practitioner can benefit from Prāṇāyāma physically, mentally, or spiritually. In this article we look at a few common Prāṇāyāma techniques that you can try in your own time. All of these techniques are done in a comfortable seated position. nadi shodhana

A L T E R N A T E N O S T R I L B R E A T H I N G

1. Using your right hand, gently place your index and middle finger to your Third Eye Chakra point between your eyebrows. 2. Exhale completely from both nostrils. 3. Press your thumb to the side of your nose, blocking "KEEP THE the flow of air in your right nostril. BREATH FLOW 4. Inhale through your left nostril. 5. Release your thumb and press your ring finger to GENTLE AND the side of your nose, blocking the flow of air in your NATURAL" left nostril. 6. Exhale through your right nostril. 7. Inhale through your right nostril. 8. Release your ring finger and press your thumb to the side of your nose, blocking the flow of air in your right nostril. 9. Exhale through your left nostril. This is one cycle and should take approximately 30-40 seconds to complete. Repeat steps 4-9 for 5-10 cycles ujjayi

O C E A N I C B R E A T H

The Correct Sound 1. Bring your palm a few inches away from your mouth "THE SPINE and imagine it is a mirror or pane of glass. SHOULD 2. With an open mouth, exhale onto the mirror with a soft "HHHAAAA" sound, as if you are trying to fog REMAIN up. UPRIGHT" 3. Close the mouth and make this same sound through your nostrils. It should sound like Darth Vader or ocean waves.

The throat should be mildly constricted during ujjayi.

One cycle is an inhale and ehale with mouth closed and should take 10-15 seconds to complete. Repeat for 5- 10 cycles. kapalabhati

S K U L L S H I N I N G B R E A T H

1. Inhale through your nostrils. 2. Rapidly exhale through your nostrils as you quickly contract the abdominal muscles towards the spine. 3. Relax the abdominal muscles and allow the inhale to flow back into the lungs without effort. Steps 2-3 is one cycle and should take approximately 1-2 seconds to complete. Complete as many cycles as is comfortable. "USE ABDOMINAL BREATHING, agni pran NOT CHEST BREATHING" B R E A T H O F F I R E

1. Inhale through your nostrils. 2. Rapidly exhale through your nostrils as you quickly contract the abdominal muscles towards the spine. 3. Rapidly balloon the abdominal area as you quickly inhale though your nostrils. Steps 2-3 is one cycle and should take approximately 1-2 seconds to complete. Complete as many cycles as is comfortable. seated positions

B E C O M F O R T A B L E

It is important to choose a seated position that you are comfortable in and can maintain through your full pranayama practice.

SUKHASANA Easy cross leg pose

SIDDHASANA Similar to sukhasana but heels are in line

PADMASANA Lotus pose

VAJRASANA Kneeling position

VIRASANA Similar to vajrasana but heels are beside buttocks

SEATED IN CHAIR Other options include stool, couch, side of bed yoga collective

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