According to the University of Maryland Medical Center (UMMC), hatha yoga is the most widely practiced form of yoga in the United States. This type of yoga places emphasis on the physical postures, meaning other elements, like pranayama, or breathing techniques, may not be as widely practiced, despite its many benefits.
Practicing pranayama can increase the efficiency of the body's use of oxygen, states the UMMC, as well as improve the elasticity of the lungs and surrounding tissue, which can increase your lung capacity and make you more alert and focused.
Conqueror Breath
According to "Yoga Journal", ujjayi pranayama, meaning conqueror breath, is the foundation for all other pranayama practice. The benefits of this breath include calming your mind and slowing and smoothing the flow of your breath.
This breath sounds as if you are hissing with your mouth closed. What you are actually doing is allowing your breath to pass through a partially closed glottis, an area in the back of your throat.
Start in a seated position, such as lotus or easy pose. Inhale through your nose and then exhale as if you are trying to fog up a mirror in front of your wide-open mouth. Try the same technique on your next exhale, this time with your mouth closed, breathing only through your nose. Continue with this breathing technique for five to fifteen minutes, ensuring your breath is slow and rhythmic.
Skull Brightener Breath
According to "Yoga Journal", kapalabhati pranayama, or the skull brightener breath, can be used as a warm-up for practicing other pranayama and is one of the traditional internal cleansing techniques.
This type of breathing is characterized by a short, sharp, forced exhalation, followed by a slower, more natural inhale. The force of the exhale comes from contracting the muscles in your lower abdomen. The inhale comes from the same muscles rebounding out of the contraction, sucking the air into your lungs.
Sitting in a comfortable posture, do eight to ten rounds at a rate of one cycle per second. As you become more experienced with the breath, increase the rate to two rounds per second. You can gradually increase the number of cycles to 100 or more.
Single Nostril Breathing
There are two versions of single nostril breathing. Surya bhedana, or sun piercing, pranayama is done by inhaling through the right nostril and exhaling through the left. According to "Yoga Journal", since the right nostril is associated with heat, benefits of surya bhedana include increased body heat and brain stimulation. Chandra bhedana, or moon piercing, pranayama is done by inhaling through the left nostril and exhaling through the right. "Yoga Journal" states that chandra bhedana helps to cool the body and quiet the mind.
To try this pranayama, start in a seated posture. Place the tips on your right index and middle finger into the fleshy part on your hand at the base of your thumb, leaving the ring finger, pinky finger and thumb stretch out. This hand position is called mrigi mundra, or deer seal.
For surya bhedana, place the tips of your ring and pinky fingers gently on your left nostril, blocking the flow of air. Inhale through your open right nostril. Then release your fingers from the left nostril and place your thumb on the right nostril, again blocking the flow of air. Exhale through your open left nostril. Repeat the pattern for one to three minutes.
For chandra bhedana, keep the same hand position, just reverse the flow of air -- inhaling through the left nostril and exhaling through the right. Repeat this pattern for an additional one to three minutes.
Member Comments