Breathing & Yoga Exercises

Yoga is a mind and body discipline that originated in India but has ties to Jainism, Buddhism and Hinduism meditative practices. There are many different branches of yoga, each with its own philosophy. According to the book "Yoga: Mastering the Basics," people have been practicing yoga for 4,000 years. According to the Mayo Clinic, people may experience health benefits such as improved bone density, improved cardio health and lessened migraine pain within 12 sessions of yoga.

Breathing

One of the five major principles of yoga is breathing exercise, called Pranayama. Pranayama encourages proper breathing, which brings more oxygen to the body and controls vital life energy called Prana. Pranayama has many benefits, including ridding the body of toxic waste, aiding in digestion, developing concentration, aiding in self control, and assisting in achieving meditation states. Breathing is important during all yoga exercises and should be a major point of concentration.

Mountain Pose

Mountain Pose, called Tadasana, is used often at the beginning, in the middle, and at the end of many different yoga exercises. Stand up straight with your feet hip-width apart, with your toes spread apart. Weight should be distributed evenly along the foot. Engage the quadriceps muscles and rotate both your thighs inward and tuck in your tailbone. Draw in your belly slightly. Your neck should be long and your eyes should be forward. During the entirety of this pose, your breathing should be free and even.

Child Pose

The Child Pose is used for relaxation and stretching. It is particularly useful after headstands to normalize circulation and backward bends to counter-stretch the spine. Pregnant women and people with diarrhea or knee injuries should not perform this exercise. Kneel and sit on your feet with your knees separated about as wide as your hips. Your heels should be pointing outward. Bend at the hips until your forehead touches the floor. Swing your arms forward, then rest your forehead on the floor. Bring your arms back and to your sides, with your palms facing up. Exhale with each movement and inhale during the rest between each move. When in position, breathe free and easily.

Wind Relieving Pose

The Wind Relieving Pose, called Pavanmuktasana, is used to remove excess gas from the body and improves the digestion system. It also stretches the lower back. Lie on your back on your mat with your feet flexed and your hands palm-down. Exhale as you raise your left knee. Wrap your hands around your knee and pull it toward yourself. Inhale, then exhale as you raise your head and upper body up toward your knee. Inhale, then exhale. Release slowly. Repeat with the other leg. Keep your straight leg flat on the ground. Make sure your lower back and buttocks are on the ground during the exercise.