By Ntathu Allen
In yoga, breath awareness forms the key of good practice. Breathing exercises, known as pranayama, are used to cleanse and strengthen the body. The breath, known as prana or life-force is the link between the mind and the body.
As you practice your breathing exercises, you will notice your mind feels calmer, steadier and you are more able to focus.
If you are new to yoga, it is essential you learn how to breathe correctly. To help you gain a better understanding of your breath, try the following breathing exercises.
Four Essential Yoga Breathing Exercises
1. Abdominal Breathing
Lie flat on your back with your arms and legs apart. Close your eyes. Have your feet about 2 feet apart, ankles falling to the side, have your arms about 6 - 12 inches from the body, palms facing upwards, keep your lower back flat on the floor, tuck the chin in slightly, so your neck is nice and long, relax the jaw. Become aware of your breath, allow your breath to be slow and steady. As you inhale, feel the abdomen rise slowly. As you exhale, feel the abdomen sink down.
2. Full Yogic Breathing
To check you are breathing correctly, sit in a cross-legged position. Place your right hand on your upper chest and your left hand on your abdomen. Inhale deep into your abdomen, feel your left hand rise up. Keep breathing in into your lower chest and then upper chest, feeling your right hand rise as he ribs expand. Reverse the process as you breathe out, releasing air from the upper chest first, then the lower chest, then the abdomen. Repeat this cycle for 3- 5 rounds.
3. Alternate Nostril Breathing (Anuloma Viloma)
Sit in a comfortable cross-legged position, spine straight, body relaxed. Turn your attention to your right hand, bend the index and middle finger into the palm. The thumb, ring and little finger are up (this position is known as Vishnu Mudra. The thumb is used to close the right nostril, the ring and little finger the left nostril. Close the right nostril with your thumb, and inhale through the left nostril to a count of four. Close both nostrils and hold the breathe to a count of 16. Release your thumb and exhale through the right nostril to a count of eight Inhale through the right nostril to a count of four.
Close both nostrils and hold breath to a count of 16. Release your fingers and exhale through the left nostril to a count of eight. Repeat this cycle 5 - 10 rounds daily.
4. Yogic Cleansing Breath
Sitting comfortable, spine straight. Gently close your eyes. Breathe in slowly through your nose for a count of three. Slowly breathe out, through your nose for a count of 6 Repeat this pattern for 3 - 7 more times. Relax
Once you have experienced the therapeutic benefits of doing these breathing exercises, you will feel so much clearer and fitter. Try and make them a regular part of your daily yoga practice to help you cleanse and strengthen your body.
Ntathu Allen, Yoga and Meditation Teacher works with women who want a richer, more fulfilling life for themselves and their families. She teaches you easy yoga postures, meditation practices and relaxation techniques to help you live a healthier, wealthier and happier stress-free life. To find out more go to:> http://www.yogainspires.co.uk/ and sign up for your copy of Ntathu's free monthly yoga Inspires enewsletter. The newsletter contains a goldmine of tips, techniques and strategies you can use to become healthier, wealthier and happier.
Email:> ntathu@yogainspires.co.ukhttp://www.yogainspires.co.uk/
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