More Pranayama Practice

Through practicing breath exercises we affect the Pranamaya Kosha, aka energetic sheath, as we just learned about in the Koshas page. There are many pranayamas, and so far in this immersion I’ve only guided a few: Ujjayi breath, Robin’s Breath, and Nadi Shodana. Now I’d like to introduce a few more that I turn to when I need them. These can be practice before or after your asana practice, or even at any moment that you feel you could fine tune your energy. The Full Yogic Breath and the Candle Breath are both very calming and can help when you are feeling stressed or upset. The Sipping Breath is actually energizing and heating, and you can use it any moment you need an energetic pick me up! Try it sometime instead of caffeine or sugar!

Full Yogic Breath aka 3 Part Breath

This is a method of breathing which expands all three parts of the torso: the thorax which contains the lungs and heart, the abdomen which contains digestive organs, and the pelvis, which contains the organs of elimination and reproduction. Expanding each of these three parts pulls the lungs open to increase the volume of air inhaled.

Effects: Relaxes the nervous system and purifies the body. It also expands our breath capacity by stretching the inner diaphragmatic muscles that have become short due to a lifetime of shallow breathing.

Method: Sit with your spine erect or lie down comfortably on your back. Take your hand to your abdomen and breathe in through your nose to about a third capacity, feeling your belly expand as it lifts your hand. Next take both your hands to your low ribs with your fingertips touching. Breathe in the next third of the way feeling your ribs expand out to the sides and your fingers lightly separate. Then take your hands, fingers spread, so that the fingers rest along the two collarbones and breathe the rest of the way in, feeling your sternum and your collarbones lift. Pause for a short moment, without tension, to notice the expanded quality of your abdomen and chest. Then relax your hands and let your breath flow freely out through the nose. Repeat 3-5 times. Each day you practice this you can add several more rounds of breath. If you feel at all light headed or out of breath, rest.

Sipping Breath

Effects: This breath is energizing and gently warming.

Method: Sit in a comfortable position with the spine erect, hands resting on the thighs. Start with a full inhale into the abdomen. Exhale and bow the head towards the floor, rounding the spine. Sip the air through the nostrils in 6 steps as you rise the torso back up. Repeat 3-9 times, then rest in a natural breath.

CANDLE BREATH

Effects: This breath is very calming and eases the mind.

Method: Sit in a comfortable position with the spine erect.  Imagine there is a candle about 12 inches in front of your face, or practice with a real candle.  Take your breaths in deeply through the nostrils, filling up the chest and abdomen. Exhale through pursed lips as if you are trying the make the candle flicker without blowing it out. Slow the exhales down so they last 2-3 times as long as the inhales. Notice the calming effect on your mind. Pay attention to keeping the shoulders relaxed and the chin gently pulled in.