Pranayama is a practice of yoga that involves manipulating and holding the breath. Literally translating to "extension of life force," Pranayama follows a basic yoga principle that equates breathing with the vital life energy called prana. Although some exercises can be difficult for the beginner, most techniques can be performed anywhere and require only short periods of time.
Pranayama Basics
According to "Yoga Journal," Pranayama is traditionally considered a practice of releasing and channeling the body's internal energy. Proponents of the practice claim that Pranayama nurtures a high level of mental clarity and bodily health while facilitating spiritual growth and self-knowledge. Metaphysical results aside, Pranayama yogic breathing can be an effective way to reduce stress.
Standing Deep Breathing
The hatha yoga practice of Bikram yoga begins with a Pranayama breathing technique called Standing Deep Breathing. According to the Bikram Yoga Portsmouth website, this exercise creates heat in the body while potentially increasing lung capacity to up to four times that of the normal person's. Begin by standing shoulder-width apart with your fingers interlocked beneath your chin. Inhale through your nose for six seconds lifting your elbows up to the ceiling. Keep your hands directly beneath your chin as your arms lift and slowly tilt your head back as you exhale, squeezing your elbows back together so they form a 90-degree angle with your neck. Exhale loudly through your mouth for six seconds as your head tilts back, and repeat for two to five minutes as needed.
Savasana Prana Yoga
"Yoga Journal" recommends this easy beginner's exercise for aligning the mind and body through the breath. Lie down face-up on a yoga mat or cushioned surface and let your arms and legs relax at your sides. Position your heels together and your palms facing up in Savasana, or corpse pose, and observe your natural breathing pattern for two to five minutes. Align your inhales and exhales so that they are of equal length, forming in the Pranayama state called samavrtti. As you breathe, place your attention on the space beneath your navel and imagine your stomach expanding before your chest as you breathe. Remain in this position for up to 30 minutes or as needed.
Kapalabhati Pranayama
Literally translated as "shining skull," the Kapalabhati Pranayama exercise is believed to clear and invigorate the mind. Begin by sitting in a comfortable position so that your spine is erect and your hands rest gently on your knees. Take a deep breath through your nose and begin exhaling in quick, successive breaths. Snap your stomach in as you exhale through your mouth, allowing strong abdominal contractions to force the air from your lungs. Concentrate only on the exhales so that the inhalations occur naturally and without conscious attention. Practice this exercise in short periods of a minute or less, and stop immediately if you begin to feel dizziness.
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