According to the website Yoga 101, yoga has a long and rich history dating back to some 5,000 or even 10,000 years. The word yoga actually means "union," with the ultimate goal being to obtain harmony and unification of the body, mind and spirit. What is mainly practiced in the West is a form of Hatha Yoga, where asana, or yoga postures, pranayama, or controlled breathing, mudra, or body gestures, and some forms of meditation are experienced. Proper breathing, or pranayama, is essential to a good yoga practice. There are numerous types of pranayama exercises one can try, from the simple to more advanced.
Step 1
Lay your yoga mat on the floor and sit down in a comfortable, cross-legged seated position. Close your eyes, and begin to notice the pattern of your breath.
Step 2
Follow the breath as it rises and falls, noticing if there is any tension taking place within the body.
Step 3
Breathe deep down into your belly with each inhale, allowing it to gently fill with air. Exaggerate this at first to get used to breathing into your belly by expanding it out.
Step 4
Take a deep breath in, following the breath all the way up your torso as your lungs and clavicles expand at the top of your breath, all the way up to the "top your head."
Step 5
Release your breath fully as you exhale, following the same pattern as your inhale but in reverse. At the top of the head release your breath all the way down to your belly, allowing yourself to release any tension and fully relax into this rhythm.
Step 6
Repeat each inhale and exhale mindfully and slowly, but this time do in in equal parts. Count with each inhale and exhale if necessary to get the hang of it, until each takes the same amount of seconds.
Step 7
Make your inhalations as smooth as possible and allow them to effortlessly become a part of your exhalations. This is called samavrtti breathing, which Yogajournal.com states is the basis for more advanced pranayamas.
Step 8
Keep this even breathing count throughout your asana practice. Samavrtti breathing is said to help calm the mind, leading to a more balanced yoga practice.
Tips and Warnings
- Wearing loose fitting clothing, especially around the belly can help you to breathe more easily. Try to practice yoga in a quiet place, free from distractions, and on a floor with enough room to move easily. Calming music can be a nice addition to any yoga practice, as well as lighting candles to create a pleasant atmosphere.
- Please check with your primary health care physician before practicing yoga, especially if you are suffering from a medical condition, serious or otherwise. Without proper supervision certain yoga asanas may cause injury.
Things You'll Need
- Comfortable clothes
- Yoga mat
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