Pranayama is control of the breath. In Sanskrit, “prana” means life energy and “yama” means control. Pranayama can be performed utilizing various patterns and techniques. It is considered to be the fourth limb of yoga and a vital part of our practice teaching us to link the breath to movement. The breath becomes our guide as it tames sensation and wandering thoughts.
Benefits:
Relaxation
Self Awareness
Reduces Anxiety
Calms the mind
Lowers stress
Improves lung function
Lowers heart rate
Promotes well-being
Technique | Also Known As | Result | How To Do It |
Ujjayi | Oceanic Breath Victorious Breath | Relaxing | Inhale deeply through the nose. Pause at the top and gently exhale constricting the throat to create a resistance. |
Sitali | Cooling Breath | Cooling | Roll your tongue until the sides touch forming a straw. If you can't curl your tongue, smile with the teeth exposed keeping the tongue flat. Draw a long sip of air on the inhale. Closing the mouth and exhaling through the nose. |
Ratio Breathing | Box Breath 4-7-8 Breath Square Breathing | Heightens performance and concentration | Slowly exhale. Inhale, counting to 4, hold for 7, exhale for 8. Pattern of breathing times can be adjusted. |
Nadi Shodhana | Alternate Nostril | Quiet and stills the mind | Exhale. Pinching off the right nostril with your thumb, inhale deeply through the left nostril. Pause. Using the ring finger, seal off the left nostril to exhale through the right. Continue in this pattern of alternating nostrils. |
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