In Sanskrit, "prana" means vital energy carried to life through breath. Part of yoga is practicing pranayama techniques or breathing methods. Pranayama is the regulation of breath, and the practice is meant to control the vital energy that is within each breath. The different breathing methods massage the organs and rejuvenate the body with new blood, fluids and oxygen. Sit in a comfortable position to practice the different yoga breathing methods, and take notice of any altered state of mind after practicing each method.
Ujjayi Breathing
Ujjayi breathing is a breathing technique that engages the abdominal muscles. The body benefits because this technique increases intake of oxygen, slows the breath, helps build energy and maintains an increased pressure in the abdominal area to support the spine. For those learning the breathing method, the sound is audible and mimics the sound of the ocean.
Breathe through your nose and exhale with your mouth open, as if you are fogging up a window. Then breathe in through your nose and out through your nose, making the same noise. Narrow the throat passage so that the airway is tight; this creates the rushing sound. Repeat breathing in through the nose and out through the nose with restricted throat passage 10 times.
Kapalabhati Pranayama
Kapalabhati is a pranayama technique that purifies the nasal passages and lungs by contracting and releasing the lower belly to pump powerful cleansing breaths throughout the body, according to the Yoga Journal website.
Place the palm of the left hand on the lower belly, and rest the right hand on top of the left. Pump your lower belly to push the breath out of the lungs. Then instantly release to draw the breath back into the lungs. Contract and release the belly in quick repetitions with charged exhales and moderately lengthier inhales through the nose. Repeat 10 times with one-second-long contractions and two- second-long releases. This breathing method is not recommended for pregnant women.
Nadi Shodhana
Nadi Shodhana, also known as alternate nostril breathing, is a breathing exercise that reduces mental tension linked to anxiety and insomnia, says the Yoga Journal website. Alternate nostril breathing balances the body and mind and calms the nervous system by switching the inhalation and exhalation through the nostrils one at a time. It lowers your heart rate and, according to the Yoga Journal website, is said to synchronize the right and left halves of the brain.
Raise your right hand to the nose with the little finger and thumb extended, and bend the other three fingers on the palm. Close your right nostril with the thumb, and inhale through the left nostril. Retain the breath, and close the left nostril with your little finger. Open the right nostril and exhale. Inhale through the right nostril. Retain the breath and close the right nostril with your thumb. Open the left nostril and exhale. Repeat the cycle five times.
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