How to properly perform breathing practices in yoga (video instructions)? Basic level pranayama: yoga breath, river of life

Hello, dear readers!

Do you feel a lack of energy and strength? Then you should learn about prana yoga and breathing techniques!

And in this article we talk about different types of vital force, the ability to accumulate energy-prana in the body and control it. By applying our tips and recommendations, you will be able to master the first prana yoga exercises, improving your health and clearing your mind.

What is prana?

Prana literally translates to "air" and is defined as the internal life energy. It is also called qi or chi energy, the Universal breath, the basis of all living things. This pure energy connects the energetic and physical body and ensures that the necessary vital elements enter the body: air, nutrition, liquid. Prana promotes the assimilation of everything necessary for the body and rids a person of unnecessary and superfluous things.

To fully stimulate the human mind and body, a sufficient amount of prana is necessary. Then the person is filled with health and a feeling of satisfaction with life, and nervous energy is in a balanced state. If there is not enough prana, some people overeat and seek vivid impressions at any cost, which leads to various diseases and depression.

10 types of pranas in yoga

According to the teachings of yoga, prana moves through energy channels - nadis, which are connected to certain points of the human body. There are ten basic energies or types of pranas moving throughout all the nadis. These are the five main prana vayu and the five upa pranas.

The main energies are pranas circulating in the human body:

• Apana. This is a descending life force that moves in the lower abdominal cavity of the body and is concentrated in the anus. Functionally, apana is responsible for the reproductive and excretory systems of the body. This prana is associated with the earth element.
• Udana. Rising energy, which is localized in the upper chest, throat, neck. Udana provides the functions of speech, facial expressions, sensory organs and stimulates the physical growth of the body. Ether is the element to which this energy corresponds.
• Prana. The energy is directed inward, it moves in the chest, heart and lungs. Prana nourishes and supports the entire body, so its element is air.
• Samana. This balancing force of life is located in the navel area and is responsible for metabolism and digestive functions. Samana distributes ingested food and liquid throughout the body. Its element is fire.
• Vyana. The spreading energy of vyana passes through the entire body and limbs. With the help of this vital force, blood circulates in the body and movements are carried out. Water is the element with which Vyana is associated.

Upa-pranas include five more types of energies that do not leave the human body:

1. Naga is responsible for gagging.
2. Kurma controls vision, eyelid movement, blinking.
3. Krikara causes thirst and hunger.
4. Devadatta causes laziness and acts on yawning.
5. Dhanajaya, spreading throughout the body, strengthens the body and provides its nutrition.

If all pranas are in a harmonious state, then the body functions fully. When one of the energies malfunctions, the others also fail.

What can prana yoga give?

In youth, a person is filled with vital energy and is not afraid of any obstacles in his path. Prana gives self-confidence and quick recovery after exercise. A pure mind gives birth to new ideas, a person is able to sleep and eat less when he is filled with the power of life.

A lack of prana energy can lead to diseases and rapid aging of the body. Therefore, it is necessary to learn how to manage your energy without wasting your strength on tempting desires and unreasonable actions. Prana yoga teaches a person how to properly handle the energy of life, control the body and mind, accumulating and correctly distributing strength.

The ability to preserve and transfer prana to other people gives yogis the opportunity to heal various ailments. Working with energy allows you to manage the metabolic process in the body. At a high level of mastery of prana yoga, a person can develop telepathic abilities and exchange thoughts with other people. It is believed that constant practice leads to a special state of samadhi - being in the Supreme Reality or enlightenment.

Prana yoga exercises: benefits and contraindications

Prana yoga or breathing yoga is based on all kinds of breathing techniques that increase internal energy. Various exercises aimed at controlling and holding the breath are called pranayama. The practitioner purifies his “subtle body,” transforms and controls his inner life force.

Thanks to breathing practice, all cells of the body are filled with oxygen, increasing blood circulation. All groups of respiratory muscles are involved and internal organs are massaged. Specific breathing helps strengthen the nervous system, relaxes and calms a person. Human consciousness becomes more stable, the adaptive properties of the body increase.

Since the exercises involve holding your breath, you need to pay attention to some contraindications:

• chronic diseases;
• traumatic brain injuries and mental disorders;
• heart disease and high blood pressure;
• eye diseases and respiratory diseases;
• oncology of any degree;
• pregnancy.

Breathing exercises for beginners

Full breathing in yoga consists of clavicular, thoracic and diaphragmatic, and many breathing exercises are aimed at improving health and cleansing the mind. Prana yoga includes various techniques and exercises; it is better to familiarize yourself with complex ones under the guidance of a master. We will just tell you about a few with which you can start your independent practice.

First of all, you need to master full breathing. Sit comfortably, preferably in a lotus or half-lotus position. Inhale deeply from your belly, lowering your diaphragm. The process gradually involves the thoracic and clavicular regions. The entire body must be filled with oxygen and prana. Now exhale slowly, completely relaxing.

And is very effective.

Nadi Shodhana exercise

Sitting in a comfortable Turkish position, on your heels or in the lotus position, lightly press the right nostril with your thumb, blocking the air. Take a calm, full breath in through your left nostril. Now, releasing the right nostril, close the left nostril with your ring finger, exhaling fully with the right. Without changing the position of your fingers, do the same in reverse order. Repeat this cycle 10 times.

Vrajana – walking exercise

While walking or running errands, you can practice this simple and useful exercise. Inhale and exhale through your nose without delay. Slowly inhale deeply for 4 steps and exhale for 6 steps. Over time, the number of steps per inhalation and exhalation can be increased.

Sitali pranayama

This exercise helps normalize digestion, reduces sweating of the palms and feet and cleanses the blood. To do this, sit comfortably and curl your tongue into a tube and slowly inhale air through it. Now swallow and, closing your mouth, exhale smoothly through your nose.

By regularly performing these simple exercises, within a month you will feel an improvement in your well-being and will be able to move on to mastering more complex techniques.

What to remember:

1. Prana is the pure energy of life, which is the basis of all living organisms.

2. There are 10 types of prana energies.

3. Prana yoga helps to accumulate and properly distribute vital energy.

4. Breathing exercises have contraindications, so you must follow the recommendations of doctors.

5. You can begin to learn simple breathing techniques on your own, and more complex ones - under the guidance of an instructor.

See you in the next article!

Pranayama is the science of breathing control. The name comes from the Sanskrit words: prana - translated as vital energy, breath; pit - discipline, control.

Therefore, pranayama can be called breath control, vital energy control or the practice of spreading prana, which has an effect on the body.

We breathe without interruption, but we often forget about breathing, we don’t think about how we breathe and what breathing gives us, and that improper breathing has an adverse effect on the body and state of mind.

• constant shallow breathing reduces lung capacity;
• irregular - causes irritability;
• shortness of breath strains the cardiovascular system - the heart must work hard to deliver the required amount of oxygen to the cells.
• if it is shallow, the body’s efficiency decreases and the person quickly gets tired.

What does pranayama give?

Teaches you to breathe the entire surface of the lungs, thanks to which:

• blood pressure decreases;
• heart rate decreases;
• the body's resistance increases.

Teaches you to breathe rhythmically, resulting in:

• easier to concentrate;
• stress levels decrease;
• the mind calms down.

During the performance of Uddiyana bandha and Kapalbhati, all abdominal organs are massaged.

Time for pranayama breathing exercises

Pranayama is more complex than asana practice. It requires much more attention and concentration, which in itself is very important. Sometimes it is better to do fewer asanas, but set aside some time for pranayama.

Practicing pranayama does not take much time, but it must be done regularly. 10-20 minutes a day is enough.

When and how to practice pranayama

Pranayama breathing exercises should be performed on an empty stomach. In order not to waste a lot of time at home and not to change your planned daily routine, it is best to do this before any meal (lunch, dinner). Pranayama is very relaxing, so after finishing the session you need to wait 20 minutes before eating (that’s exactly how long it takes to prepare a simple dinner).

You can practice pranayama early in the morning, immediately after sleep. You can simply sit on the bed, cross-legged in the lotus position and do breathing exercises. The description of the practice requires following certain rules about body position.

1. The chest should be open, the back straight and relaxed.
2. Recommended for those people who have healed and strengthened their body with asanas.

At the beginning of working with breathing, it may happen that your shoulders become tired after half the session. In this case, it will be necessary to stop practicing pranayama. An exhausted body will not allow you to maintain the correct body position and at the same time focus all your attention on breathing. In this situation, it is recommended to simply lie down and take the position of Savasana (dead man's pose) to rest and then return to pranayama.

Pranayama session

It will take about 15-20 minutes, but can be as long as 10 minutes. There is no specific time for breathing exercises, so everyone can combine exercises with their abilities, well-being and availability of free time.

1. Watch your breath
2. Sit in a meditation position.
3. Close your eyes and watch the air pass through your nose.

The last point is necessary as preparation for pranayama, so perform this point for so long that you can focus on your breathing and clear your mind (about 2-4 minutes).

Kapalbhati

This is purifying pranayama, often called kriya. Kapalabhati helps remove carbon dioxide and waste from the blood and oxygenates the blood. Kapalbhati is performed in cycles of several dozen breaths. In the intervals between cycles, breathing is normal or a cycle of pranayama is performed with bhaya kumbhaka (holding the breath after exhalation) so that the body can consume the oxygen that kapalbhati provides.

Kapalabhati adds a lot of energy, for this purpose it is performed constantly, especially when exhausted, or after experiencing stress or mental overload.

1. Sit in one of the meditation asanas (padmasana, ardha-padmasana, virasana, etc.). If your physical fitness allows, sit with your back straight in a chair.
2. With a jerk, pull your stomach inward and, thanks to this, release a little air through your nose.
3. After exhaling, relax your stomach and allow it to breathe some fresh air.
4. Take several cycles of 60 breaths.
5. In between, observe your breathing.

The kapalabhati cycle makes the breathing very short, it can be 1-2 seconds. You can even feel the intense work of your abdominal muscles. If your stomach gets tired quickly, it means that you should strengthen it with an appropriate asana, such as navasana.

In the case of cardiovascular diseases, the breathing cycle is slightly longer and only a dozen repetitions are necessary.

Ujjayi pranayama

Pranayama is one of the most important and quite complex pranayama. Beginners may have problems at the beginning of practice with “producing” the characteristic sounds that accompany inhalation and exhalation.

What is Ujjayi pranayama? It is made famous by Iyengar, one of the most famous yoga teachers in the world, and is divided into 13 stages, arranged in order of increasing difficulty: from simple to most difficult. The first four stages are performed lying down, the rest from 5 to 13 - sitting. It is best to go through all the stages gradually, if the body’s endurance does not allow you to move immediately to more advanced ones.

If your respiratory system has a lot of potential, the first stages can be done at an accelerated pace, just to give a little awareness to the breath and go further. But if you cannot practice long breathing cycles, practice the simplest steps of ujjayi for longer to gradually acclimatize the body. Remember that you should not fight your breathing with force.

There are no simple mathematical formulas that can be used to calculate the time allotted for each step. Each person has his own pace at which he works. Try to simply listen to your body and feel the signals it gives you, which will allow you to take a step further.

First stage

It consists in developing awareness of breathing, control is carried out only over it. The step is quite difficult, you need to focus on breathing and chest movement. And as soon as you feel that yoga breathing is easy, move on to the next stage.

1. Lie down on the mat.
2. Close your eyes.
3. Watch your breathing - try to watch the movement of your chest and the flow of air all the time.

Second phase

Performed in a lying position. At this stage, the inhalation, performed in accordance with the ujjai technique, is lengthened, and the exhalation is normal.

The ujjayi inhalation is performed slowly, all the time observing the movement of the chest, and voicing it with the sound “ha”. There may be problems with sound at first. To get this sound, try to gently pinch your nasal cavity and breathe so that the air hits only the back wall of the nasal cavity.

Stepping teaches you to lengthen your breath. The respiratory muscles learn to work more accurately during inhalations. After mastering, proceed to the third stage.

Third stage

1. Lie down on the mat.
2. Close your eyes.
3. Exhale all the air.
4. Slowly draw air into your lungs. As you inhale, allow the air to pass through the back of your nasal cavity to produce a soft “sa” sound.
5. Take slow (stopniowy) breathing and watch how your chest fills with air.
6. Return to point 4.

Fourth stage

Inhalation and exhalation are carried out in accordance with the ujjayi technique. Breathing increases even more. If during the execution of the stage there is not enough air, then return for a few breaths to one of the previous stages, which give oxygen to saturate the blood with it, and then return again to the fourth stage. Gradually, as far as possible, try to go back less and less often until you no longer need it at all. After the fourth stage is mastered, move on to the fifth.

1. Lie down on the mat.
2. Close your eyes.
3. Exhale all the air completely.
4. Slowly begin to inhale.
5. As you inhale, allow the air to pass through the back of your nasal cavity to produce a soft “sa” sound.
6. Slowly release the air, allowing it to contact the back of the nasal cavity and making a characteristic "ha" sound.
7. Do this calmly and all the time observe how the chest works as you exhale.
8. Return to point 4.

Fifth stage

Happens while sitting. In this position, the work of breathing is slightly different than lying down. In the beginning, you need to get used to sitting for several minutes without moving or tiring your back. For beginners this can be a real problem.

At this stage, observe your breathing and let your body get used to performing pranayama in a sitting position. When you feel that maintaining a sitting position is becoming too tiring, lie down and do the breathing for the fourth stage.

Once you feel that your body is accustomed to working with breathing in a sitting position, move on to the next step.

1. Sit in a comfortable position.
2. Make sure your back is straight and your chest is open.
3. Close your eyes.
4. Observe your breathing, try to observe the movement of your chest all the time.

Sixth stage

Falls under the ujjayi technique. After practicing the second stage and lengthening the breath with the characteristic sound of ujjayi, this should not cause a problem. In a sitting position, the “ha” sound is produced more naturally and easier than in a lying position.

Performed alternately with the seventh, replacing every few cycles.

1. Sit with your eyes closed, make sure your back is straight and your chest is open.
2. Bring your chin closer to your chest bone (yalanhara bandha).
3. Exhale completely.
4. Inhale slowly. As you inhale, allow the air to pass along the back wall of the nasal cavity, so that a soft “sa” sound is produced.
5. Constantly watch your chest fill with air.
6. Exhale normally and return to step 4.

Seventh stage

Performed in a sitting position. At this stage they learn to exhale ujjayi. Once the third stage has been completed, making the “ha” sound should not be a problem. In a sitting position, with the chin lowered close to the collarbones, this is much easier than lying down.

If you feel that the sixth and seventh steps are easy, you can move on to the eighth step.

1. Repeat steps 1-3 of the sixth stage.
2. Take a normal breath. Release the air slowly. As you exhale, allow the air to pass along the back wall of the nasal cavity, so that the sound “ha” is produced.
3. Exhale slowly and all the time observe how the chest works as you exhale.
4. Return to point 2.

Eighth stage

At this stage, extended inhalations and exhalations are performed with the characteristic sounds of ujjayi. From this stage the full course of ujjayi pranayama begins. Try to breathe without tension and freely, since the breathing cycle has already been significantly expanded.

1. Sit with your eyes closed (chest open, back straight).
2. Bring your chin to your collarbones (yalanthara bandha).
3. Exhale completely.
4. Begin to inhale slowly. As you inhale, allow the air to wash over the back wall of the nasal cavity so that a soft “sa” sound is produced.
5. Watch your chest fill with air.
6. Slowly release the air as you exhale, allowing the air to circulate along the back wall of the nasal cavity so that the characteristic "ha2" sound is produced as you exhale.
7. Return to point 4.

Ninth stage

Pranayama at this stage adds the yogic concept of Antar Khumbaka to the breathing cycle: holding the breath after inhalation - prolonging the inhalation cycle.

If you feel that holding your breath is very difficult for you and you are starting to lose air, return to rest in one of the early stages that are easy for you and let the blood become oxygenated, and then repeat step nine.

1. Repeat steps 1-3 of the eighth stage.
2. Hold the air as you inhale (Antara Khumbaka).
3. Begin to slowly release the air, all the time observing how the chest works as you exhale.
4. Return to point 2.

Tenth stage

Holding the breath after exhalation is added to the breathing cycle (Bhaya Kumbhaka), which further lengthens the breathing cycle. At first, it may turn out that at the end of the cycle, during air retention, you will lack oxygen. You need to inhale and not test your breath.

1. Repeat step 1 of the ninth stage.
2. Begin to slowly draw in air and watch how your chest fills with it.
3. Return to point 2.

Eleventh stage

Apart from Antara Kumbhak, Mula Bandham is also done here. Breathing should be free and long enough to perform Mula Bandha.

1. Complete steps 1-3 of the ninth stage.
2. Perform Mula Bandha.
3. Begin to release air slowly and watch your chest work as you exhale.
4. Return to point 3.

Twelfth stage

Ujjayi exhales and inhales. Air retention is done additionally after exhalation (Bhaya Kumbhaka) and Mula Bandha with Uddiyana Bandha.

It is best to start the practice standing, without pranayama. If you still can’t do Uddiyana Bandha freely, then do Mula Bandha.

1. Perform Yaalanta Bandha.
2. Exhale completely.
3. Hold the air after exhaling.
4. Perform Mula Bandha and Uddiyana Bandha.
5. Return to point 4.

Thirteenth stage

This is already a complete version of Ujjayi pranayama, along with all the air retentions and all the bandhas. A very advanced stage, you need to have such a breathing cycle that you can freely do two holds and bandhas.

1. Sit with your eyes closed (back straight, chest open).
2. Perform Yaalanta Bandha.
3. Exhale completely.
4. Slowly draw in air, breathe evenly and watch how your chest fills with air.
5. Stopping breathing when inhaling (Antara Khumbaka).
6. Mula Bandha.
7. Release the air slowly and watch your chest work as you exhale.
8. Hold the air after exhaling.
9. Do Mula Bandha and Uddiyana Bandha.
10. Repeat from point 4.

Viloma pranayama

Pranayama consists of eight stages (steps), starting with the second stage and ending with the ninth. During pranayama, breathing is interrupted by pauses. As a result, it can gradually lengthen.

Viloma is more difficult than ujjayi pranayama and requires more attention and concentration. When performing this pranayama, one must be careful not to force air into the chest. You must carefully monitor your breathing all the time and make sure that you do not inhale air inside.

When learning Viloma, no stage should be avoided, each of them can be important and strive to gradually develop conscious breathing, and the chest gradually gets used to working with longer and longer breathing cycles.

If you can hold your breath for a long time, it will simply master the first stages faster and move on to the next ones more quickly.

At the first stage, pranayama is performed lying down, by dividing the breath into shorter segments.

At the beginning of a few days you will only be able to do this step, but once you learn to consciously and freely work with your breath, start doing step 1 to move on to step 2.

1. Lie on your back.
2. Relax your body, paying special attention to your stomach, chest, and throat.
3. Exhale all the air.
4. When you begin to inhale, hold your breath for 2-3 seconds to allow your lungs to fill with air.
5. Exhale deeply.

Follow your breath

Sit in a meditation position and watch the air pass through your nose. This stage of the session is intended to allow the lungs to become accustomed to normal functioning. Gradually come out of the state of deep concentration. Complete this step for as long as you need.

Initial problems associated with the practice of pranayama

At the very beginning of the practice, when the body is not yet fully adjusted, you may feel that it is uncomfortable to breathe, and in extreme cases, you may feel chest pain after performing pranayama.

Insufficiently flexible breasts

At the beginning of practice, the chest is not yet flexible enough and therefore it may feel as if it is impossible to completely fill the lungs with air, even if you sit straight and the chest is open.

In such cases, you need to work carefully. There may be a desire in your head to suck in air by force, but this is not the best way, you need to breathe as much as your body allows, otherwise you will feel pain in your chest.

To make the chest more elastic, not only breathing asanas are used. In this case, torso turns, downward bends and all asanas that use lateral flexion of the spine (Parivritta Yanu Sirsasana) can help.

Poor posture

Poor body composition can cause problems at the beginning of training. You may not feel it, but poor back posture will make breathing easier. A poorly formed back most often occurs for the following reasons:

1. The shoulders are too weak to hold the body upright. In such cases, one must practice strengthening asanas.
2. The back is strong, but looks like an arch in the spine area. Before pranayama, you will need to practice sitting asanas in front of a mirror and try to keep your back straight.

Research has shown

When breathing becomes fast and uneven, it causes irritation and frustration and has a great impact on our mind.

In studying animals, researchers have found that those who breathe more slowly live longer (elephants).

Ancient yogis believed that a person does not live a certain number of years, but only a certain number of breaths. This can be disputed, but the fact is that yogis did pranayama regularly throughout their lives and at the age of 80 learned yoga, enjoyed good physical fitness, better than most people in the world at that age. Imagine an 80-year-old yogi standing on his hands, and think how this person at the age of 80 might feel...

Improper breathing puts a higher strain on the circulatory system. After years of bad breathing habits, heart problems can develop due to your breathing.

There are researchers who believe that improper breathing affects the incidence of cancer and decreased immunity.

Proper breathing has a big impact on your health and well-being, so it is worth taking a little time to learn how to breathe correctly through pranayama.

Some yoga gurus position pranayama asanas as the most important part of the practice. We have already written a lot about various pranayamas and breathing techniques. But where to start?

This article addresses the following questions:

Definition of pranayama

Pranayama- a system of breathing exercises that can significantly increase the energy level of the body. Prana means the life force or the sustaining breath of the body. Ayama is translated as joint expansion of breathing or self-control in order to prolong the state or create (extend) it.

There is a saying that by controlling his breath, a yogi controls his thought, and by controlling his thought, he controls his breath (prana). The main concepts of pranayama are: puraka (inhalation), kumbhaka (breath retention after inhalation), rechaka (exhalation) and shunyaka (retention after exhalation). In most pranayamas, yogis breathe through the nose.

Pranayama for beginners: breathing lessons

Most people begin their yoga path with external forms of yoga asanas. Over time, the inner workings of asanas can remain unnoticed, mysterious, and perhaps a little scary for the beginning yogi. In particular, the concept of “using the breath” may seem a little esoteric to be relevant or useful. Practicing pranayama is necessary to develop a high level of physical health and mental clarity, both of which are key steps towards self-knowledge and a sense of authentic life.

Literally, the basics of pranayama are just breathing exercises. Through pranayama, yogi breath is used to influence the energy flows of the mind and body.

• Vrajana pranayama. These are special breathing exercises that are performed while walking. Their effectiveness is, without exaggeration, amazing. Vrajana pranayama is performed while walking in places where there is no dust and smoke. You need to inhale slowly, evenly and deeply, in rhythm with your steps. Inhale for four steps, then, without holding your breath, exhale, counting to six. The exhalation must be complete, otherwise it will not be possible to achieve complete inhalation. Vrajanapranayama, especially for weak and sick people, is performed in a light form (inhale and exhale in an equal number of steps). After a week of training, the exercises will no longer cause difficulties and inconvenience.
• Sitali Pranayama necessary for those people whose palms and feet constantly sweat. You will see the result after just a few days of practice. In addition, pranayama effectively cleanses the blood and can prevent the occurrence of skin diseases. Yogis claim that the correct practice of Sitali Pranayama makes the blood very vital. Execution begins with the adoption of any meditative asana. Next, the lips fold into a tube, and the tip of the tongue remains outside. You need to completely exhale all the air through your nose, and then slowly inhale through your mouth around the tip of your tongue. The yogi's breath is held for 5 seconds and exhaled slowly through the nose. Repeat for 3-4 minutes, but no more than 10.
• Surya Bhedana Pranayama. Technique of execution: all inhalations in it are performed through the right nostril, and exhalations through the left. Since in Surya Bhedana pranayama the flow of breath is controlled by the fingers, the lungs absorb more energy during inhalation. Surya Bhedana Pranayama increases body heat generation and improves digestion. It has calming properties and strengthens the nerves. Exercise also clears the sinuses. Practicing Surya Bhedana pranayama is necessary for people suffering from low blood pressure. Intense performance of Surya Bhedana helps to powerfully cleanse the right energy channel and strengthen the neck.

When you begin to consciously work with your breath, it naturally increases in volume. Don't suppress it, you need to learn how to use it correctly. Try not to swallow as much air as possible, but to improve the quality of your breathing and internal sensations.

Prescriptions for pranayama

Elegant forms and impressive asanas may be the most attractive elements of hatha yoga, but yoga masters will tell you that they all make sense when performed in a comprehensive manner. According to yoga philosophy, poses are only a prelude to deeper states of meditation that lead to enlightenment.

Pranayama is a formal practice of breathing control, the exercises performed are the basis of yoga. It has a mysterious power to soothe and revitalize a tired body, a weakening spirit and increase mental clarity. The ancient sages teach that prana, the life force, circulates through us and is channeled through an arsenal of breathing exercises. In the process of yogic breathing, the mind calms down, becomes younger and ascends. Pranayama serves as an important link between the external, active practices of yoga, such as asanas, and the internal ones, which lead us into deeper states of meditation.

Often pranayama is performed in a lying position, with the chest and head supported, which helps to focus on breathing without being distracted from the need to maintain correct posture. There are also those that are performed on the go. Pranayama can be performed at any time convenient for you: morning, afternoon or evening. The main thing is mood and relaxation. It is recommended to drink plenty of fluids and eat easily digestible foods such as biryani.

Basic actions: inhale, exhale, relax

Sooner or later, most of us feel a little depressed or anxious, and of course we all know what it's like to feel tired. There are many different ways to treat these conditions, from exercise to meditation, from medications to an extended vacation to Hawaii. The key is to know that you have the safe, effective, and inexpensive right medication for each of these conditions at your fingertips at all times. What is this magical elixir and what are the benefits of it? Your own breath.

How does slow yoga breathing work? In stressful situations, we tend to breathe too quickly. This leads to an accumulation of oxygen in the blood and a corresponding decrease in the relative amount of carbon dioxide, which in turn disrupts the ideal level of acid-base balance in the blood. This condition results in muscle twitching, nausea, irritability, dizziness, confusion and restlessness. The treatment is quite simple - holding your breath increases the level of carbon dioxide in the blood, which returns the pH level to normal.

There are different types of pranayamas. The practices described above primarily give the desired effect when holding the breath correctly. Sometimes simply expanding your breathing for a few minutes can have a surprisingly positive effect on your energy levels or mood. Based on knowledge cultivated by yogis for thousands of years, these exercises intentionally change the speed, rhythm and space of breathing.

Yoga is an ancient Vedic tradition, which is the same age as the most ancient Middle Eastern religion - Judaism, and is at least several centuries older than Christianity. It is a special philosophical school, the basis of which is the desire for complete and absolute control over one’s body. Due to this, a balance of spirit and body, harmony of the material and ephemeral components is achieved, which is considered the main source of health and longevity. The primary goal of any type of yoga is for a person to achieve harmony with himself, to get rid of any blocks and complexes that prevent him from living a full life. The ultimate essence is the comprehension of samadhi, a state of complete inner peace and harmony with oneself and with the world. The yogic path to samadhi is through meditation; meditation passes through complete calmness and harmonious and correct distribution of internal energy. Pranayama is a way to achieve this goal through controlled breathing.

What is pranayama?

In its primary meaning, translated from Sanskrit, pranayama means “extension of the sphere of prana” (lengthening, slowing down breathing), and can also mean “extension of life.” “Prana” is translated from Sanskrit as “life force or breath”, and “Ayama” means expansion or extension. Prana in the Vedic tradition is vital energy, the source of which is the world around us as a whole. Thus, pranayama means a certain control over the energy that, according to the Eastern worldview, gives life.

Prana is contained in everything that surrounds us; the very fabric of the World is saturated with it. It enters the body through breathing. Thus, pranayama is breathing yoga, which is intended for the correct distribution of life energy among the chakras in the human body through proper breathing.

What is it for?

Many people interested in yoga are primarily interested in the question of what pranayama gives. This is characteristic mainly of people with a European type of thinking, accustomed to rationalism and the desire to see practical benefits in any action or event; for Hindus or other people of the East, with a fundamentally different type of thinking, this question is less relevant, but nevertheless important.

This is yoga for the respiratory system. She teaches proper breathing during yoga practice, which is the cornerstone of any of her schools. It is well known that without breathing there is no life, but most modern people breathe “wrongly” as usual. We do not use the lungs fully, we do not allow them to open as much as possible, due to which the saturation of the blood (and therefore the internal organs, primarily the brain) is less than it could be. This is enough for ordinary life, but not enough to be completely healthy, since the body is constantly on an oxygen “diet”.

Another goal of pranayama in hatha yoga is to control the fluctuations of consciousness. It is a transitional step from asana to meditation.

Yoga breathing practices are aimed at maximizing oxygen saturation of the blood, thereby healing the body. This is the “material” effect of pranayama. Spirituality comes down to the fact that methodical breathing according to a certain pattern drives the body into a certain rhythm, which allows you to abstract yourself, detach yourself from unnecessary thoughts, and in some cases completely “turn off” consciousness. Proper breathing during yoga distributes prana among the chakras in an optimal way, which gives a large supply of vitality. This is the spiritual significance of this yoga practice.

How to breathe correctly?

Breathing in yoga is the fundamental principle of everything. To understand what types of breathing there are in yoga, you need to briefly familiarize yourself with the usual types of breathing.

There are three types found in people in everyday life:

• diaphragmatic;
• intercostal;
• clavicular

The first type is lower breathing, which is sometimes called abdominal breathing. At the same time, the lower and middle parts of the lungs are filled with air, the diaphragm (the muscular partition separating the chest and abdomen), which is normally convex towards the heart and lungs, straightens. With this kind of breathing, the stomach visually enlarges, it seems that it is the stomach that is filled with air. This ensures the best ventilation of the lungs and maximum saturation of the blood with oxygen. This type of breathing is mostly typical for men, and in a broader sense - for everyone who leads an active lifestyle or lives in mountainous areas with thin air.

The second is medium breathing. Mainly the middle areas of the lungs are filled, and the middle of the chest visibly expands. This type is typical for most modern people from developed countries who have regular moderate physical activity. Average level of ventilation.

And the last one is upper, clavicular breathing. Only the upper parts of the lungs are filled with air, while the collarbones, ribs and even the shoulder girdle begin to move. This breathing is typical for people leading an extremely inactive lifestyle; it has the lowest efficiency: a lot of energy is expended, and very little is produced (as a result of the intake of “fuel” - oxygen).

Yoga breathing techniques teach us that in order to feel healthy, you need to be able to breathe with your whole chest, completely. This is called deep breathing, and it works best for those who already breathe primarily diaphragmatically. Pranayama is yoga aimed at using the entire volume of the lungs and all groups of respiratory muscles.

There are so many different types of deep breathing in yoga. It is impossible to cover them all in one article. Methods of deep breathing in different schools and different instructors may also be different. In the light version (lightweight, aimed primarily at improving health), asanas, i.e., poses, and most complex breathing techniques may be practically not taught. There is, perhaps, only one key condition: breathing during exercise should be through the nose. Most exercises and asanas should be performed while breathing through the nose (in some cases, inhaling through the mouth is acceptable).

A complete description and effect of pranayama on the body requires not an article, but a whole book. We can consider only one or two basic techniques that are most suitable for beginners. Let us note that physiologically correct breathing during yoga can provide a certain self-massage of internal organs, the sense of smell is enhanced, and there is a certain effect on the nervous system.

Yoga is not a panacea for all ills. Deep breathing leads to increased oxygen saturation in the blood, which is contraindicated for heart problems. Before you start studying breathing practices, you should consult a doctor, otherwise you may bring harm, rather than benefit, to your body.

Start

Where is the best place to start when learning pranayama? First, decide on the school and type of yoga. There are several of them, and each has its own differences in technique and ways of achieving the goal. The yogic path of development is not a path that you can master on your own. You will need an experienced instructor to monitor the correct execution of the technique, posture (asana), etc.

On the one hand, the ultimate goal of pranayama is a meditative state, that is, a state of relaxation. On the other hand, all techniques that involve a sitting pose (asana) are performed with a perfectly straight back, and one should sit without support. Breathing exercises require, especially if you have a weak back or insufficient physical training, some effort. The more you focus on doing breathing exercises, the more you forget to hold your back, and vice versa. This is one of the reasons why an instructor is needed.

However, there are other types of techniques, among which you can choose the most suitable one for yourself.

What are the different techniques?

There are many different breathing exercises techniques, some of them are quite complex. You should not deal with them all at the same time; it is better to choose one path. Each of the breathing exercises is part of a specific yogic school. Schools differ in the paths they propose to follow towards the ultimate goal - samadhi.

But you can use some methods for your own purposes. Many of them are able to provide peace and tranquility, help to collect thoughts or simply feel healthier by “ventilating” the body.

One of the simple methods that you can practice on your own is fire breathing, or bhastrika pranayama. This method allows you to relax the body, speed up metabolism, and subjectively “warm” the body. It consists in the fact that a person takes short, sharp, shallow inhalations and exhalations only through the nose. The diaphragm must be relaxed, the speed of inhalation coincides with the speed of exhalation, the time intervals between them are strictly the same. The duration should be guided by your own sensations, since “breath of fire” leads to hyperventilation of the lungs and “intoxication” with oxygen. Beginners should not do it for more than 2 minutes at a time.

Other techniques are performed according to a specific algorithm, where inhalation, breath-holding and exhalation are strictly spaced in time. They are related to each other in a certain proportion, for example 1:4:2. This is one of the techniques of the Vishama-vritti class, which is classified as complex. The proportion means that for 1 second of inhalation there are 4 seconds of breath holding, and exhalation should last exactly 2 seconds. There are also more complex techniques.

For beginners, the sama-vritti class is more suitable, giving the opportunity not to think about maintaining proportions. In it, all elements are executed at equal time intervals.

Pranayama is control of breathing, the effect of which is calmness of the mind and balance of the nervous system. It is worth considering the literal translation and its essence is revealed: prana - air, breath, life force; ayama – expansion of width, length, volume.

Pranayama is a longer inhalation and exhalation that is vital for our body. Experience in expanding and lengthening the breath comes with time, the mind becomes calmer and attention is directed to subtle matters.

Subtle practice works with breathing, both during asanas and when performing pranayamas or meditations.

Our psyche and breathing are connected. The rhythm of breathing changes under the influence of thoughts and emotions. When you experience a strong feeling (anxiety, joy, etc.) it instinctively delays or accelerates. Prolonged stress and tension affects breathing.

In many philosophical systems great importance has been and is still attached to breathing. This is not only a chemical reaction, but also a complex energy process.

Consciously working with the inhalation and exhalation of air has been part of the wisdom of yoga, tai chi and other spiritual schools in the East for thousands of years. It is also highly valued in modern psychotherapy. Breathing is energy from a physiological point of view. In the process of breathing, great benefits are brought to the body - the cells are provided with oxygen necessary for the combustion of organic substances, they are cleansed. During combustion, energy is produced. A better oxygenated body works better. That is why after long walks in the fresh air, the body becomes more elastic and the brain becomes more “sober”. Yoga practitioners who emphasize breathing maintain good health and mental clarity into old age. Therefore, in order to feel healthy and improve the quality of life, it is necessary to study the techniques of three-stage conscious cleansing breathing (Puraka, Kumbhaka, Rechaka).

Find a few minutes during the day to practice:

1. Close your eyes, relax yourself, relax your muscles.
2. Inhale through your nose, exhale through your mouth.
3. Inhale and arch your belly outward, pushing air into the bottom of your lungs.
4. Hold your breath and count to five.
5. Exhale slowly, relaxing your shoulders, torso and stomach.
6. Maintain free and deep breathing.

As you draw in air, imagine that a stream of life-giving, cleansing energy is entering you. When you exhale, all the dirt comes out.

Pranayama in Hatha Yoga

It is nothing more than breathing exercises that are designed to help the practitioner focus the mind and achieve excellent health and longevity.

Pranayama is not scientific, automatic breathing, which is necessary to maintain the body during life, it is breathing that has been developed by many generations of yogis in practice. When using the pranayama breathing technique, there is a subsequent abundant absorption of oxygen by the body, due to which subtle chemical changes occur in the yogi’s body.

For centuries, yogis have been collecting the secrets of mastery bit by bit and preserving the wisdom of their ancestors. The keeper of ancestral knowledge is the Order of Swami Saraswati, whose spiritual leader is Swami Satyananda Saraswati. In his book “Asana Pranayama Mudra Bandha,” which is the work of many years, the great teacher systematized the ancient techniques of the Indian sages and modernized them. All the techniques described in the book work, which has been tested by many generations of Indian yogis and rishis. Having entered a person’s life as an integral element, they magically change it for the better, bestowing mood and joy of life.

Pranayama techniques that will help in yoga practice

Very often in stressful situations they talk about calm and even breathing. More than once or twice, each of us has heard: “Count to ten; take a deep breath; exhalation". Breathing affects the parasympathetic nervous system, causing the mind to calm down. This is the fastest way to restore a person to the present time and focus on what is happening “here and now.” These four positive steps and breathing techniques can be used during meditation or yoga.

Benefits of Pranayama

The immediate result of breathing practice is filling the body with energy and freshness of mind, as well as healthy and restful sleep. After a pranayama session, you feel calm and how pleasantly cooling it is. Hatha yoga and many years of pranayama practice have achieved victory over the mind, emotions and feelings. The mind begins to resist the temptations that lurk at every step, and is able to make the right decisions.

Just like asana, pranayama is an important milestone on the path to meditation.

Positive effects of proper pranayama technique

In addition to its sedative properties, proper breathing has another, equally important meaning:

• Stimulates chemical processes in the brain, increasing the release of endorphins, which reduces depression.
• Stimulates the activity of the pituitary gland, which is responsible for better intuition.
• Removes toxins from the lungs.
• Cleanses the blood.
• Increases energy and vitality.
• Regulates pH levels in the body, which helps to better overcome stress.

In yoga, deep breathing is called pranayama. In Sanskrit, prana means life-giving energy, and yama means control and expansion. Pranayama is a way to ensure proper circulation of this life-giving energy in the body. During the practice of yoga or meditation, the combination of mind and breath is deepened by attention and understanding. According to Ram Dass, pranayama allows you to really be present “here and now.”

Four Breathing Techniques

There are many different types of pranayama that will be interesting to discover until you find the one that suits you. In order to facilitate this search, we will consider four techniques and types of pranayamas:

Sam Vritti Pranayama

Sam means equality and vritti means action or movement. In this exercise, the inhalation lasts as long as the exhalation. Start counting to four, also while exhaling - count exactly to four if you feel comfortable enough. It is allowed to take breaks between inhalation and exhalation, which are limited to a count of four, which contributes to the balance of the body and organism.

This pranayama is often called the conqueror of the breath because Uji means power and ayi means victory or triumph. Ujjayi calms the nervous system and provides deep massage to organs, including the esophagus and spleen.

• Breathe deeply through your nose, allowing the air to hit the back of your throat.
• It may take some time to get used to the method, but in the end you will have a sound similar to the rustling of the ocean.

Ujjayi pranayama is also called ocean breathing.

Kapalbhati

Kapala – part, skull, bhati – light. Another name for kapalabhati pranayama is breath of fire or kriya, due to its cleansing properties.

• The exercise begins by sitting, crossing your legs and keeping your hands on your knees (lotus position).
• Exhale forcefully through your nose. The abdominal muscles contract and push out air, the diaphragm contracts.
• With each exhalation, press your navel to your spine, closing your lips and making a sound similar to “sh-sh.”
• Passive inhalation occurs automatically, spontaneously, through relaxation of the abdominal diaphragm.
• Exercise time – 1 minute. It is recommended for beginners to take one inhalation and exhalation per second, and for advanced and experienced ones, 2 breathing cycles per second.

Kapalabhati breathing (kriya) cleanses the blood and liver, increases the oxygen content in the blood, and calms the mind.

Inhalation and exhalation in kapalbhati are different in length; the inhalation should be three times longer than the exhalation. It is a mistake to equate their duration, since the main characteristic of kapalbhati – the power of exhalation – is lost.

Simbhasana

Breathing exercises Simbhasana means lion's breath. Exhalation occurs through a wide open mouth with a characteristic sound “a-hhhh” and sticking out the tongue as much as possible. At this moment, the gaze should be directed forward.

Simbhasana can be practiced sitting and lying down, as well as while performing other asanas such as head down dog.

An interesting breathing technique helps to relax and prevent stress, stimulates the muscles of the mouth, face and eyes.

Performing Surya Bhedana

Surya, translated means sun, bheda, comes from the word bhid - puncture, a break through something.

In surya bhedana pranayama. Prana passes through the pingala nadi (right nostril), or surya nadi, which represents physical energy and the body. This type of breathing is important for many metabolic processes. Benefits of pranayama:

1. Increases body temperature, which eliminates imbalance, which is very important and effective for obesity.
2. Regular practice of breathing through the right nostril is used for weight loss.
3. Prana intensifies and increases vital activity.
4. Effective for depression, slow and low energy.
5. Effective for relieving stress.
6. Helps reduce anxiety, depression and other mental illnesses.
7. The balance of Ida and Pingala removes all blockages in the pranic energy channels, which leads to spiritual awakening.

The practice of correct Surya Bhedana breathing should only be done with a yoga expert.

Beginners can start with deep breathing practice in a sitting position (Padmasana-Lotus, Swastikasana, Vajrasana, any position in which the body is relaxed and the spine is straight).

1. With your right hand, close your left nostril and inhale through your right.
2. Inhale through the right nostril for four seconds and exhale for 6 seconds through the right or left nostril.
3. Practice for 5-6 minutes.
4. As you gain skill, you can increase the count to a ratio of 4:8 or 5:10, or 6:12 seconds.

Precautionary measures:

• If you feel even slight discomfort, you need to reduce the ratio of inhalation and exhalation.
• Under no circumstances should pranayama be forced.
• People who have undergone abdominal surgery, heart surgery, brain surgery should consult a medical expert or consultant.
• Do not rush to increase the proportions, as this can only do harm.
• Perform a few more cycles after 5-10 minutes, depending on your physical capabilities.

While doing the exercise:

1. The eyes, forehead, eyebrows and skin should be completely passive, without any signs of tension.
2. The mind should be fully tuned to observing the sound of the air flow and maintaining the proper rhythm of breathing.
3. Each inhalation and exhalation should be the same in time.
4. Inhalations and exhalations should not be forced. A smooth and calm rhythm should be maintained at all times.
5. After finishing pranayama, take the Shavasana pose.

Bhramari breathing technique

The Bhramari Pranayama breathing technique takes its name from the black Indian bee called Bhramari and is very effective in calming the mind. Brahmari is one of the best breathing exercises that relieves worry, disappointment, anxiety, and largely relieves anger. The technique is simple, brahmari pranayama can be practiced anywhere - at work, at home. This is an instant stress reliever. Exhalation in pranayama resembles the typical buzzing sound of a bee. The humming sound vibrations have a natural calming effect.

1. Sit upright in a quiet, well-ventilated area with your eyes closed. Keep a gentle smile on your face.
2. Do not open your eyes for some time, observe your sensations in your body.
3. Place your index fingers in your ears on the cartilage that is between your cheek and ear.
4. Take a deep breath. After exhaling, gently press down on the cartilage and buzz loudly like a bee.
5. You can make low sounds, but high sounds give better results.
6. Inhale again and repeat the procedure 3-4 times.

There are other breathing practices that are no less useful, such as vrajana pranayama, successfully used to treat hemorrhoids; Ramdev Swami's pranayama, based on the ancient yoga system of Patanjali and Nata Sampradaya of Hatha Yoga; Apanasati pranayama - a method of mind control, bestowed upon his followers by Buddha Shakyamuni, calms the mind and subordinates it to the will of the yogi. Shitali pranayama, sitkari pranayama and sitali pranayama are cooling pranayama that help get rid of internal heat caused by frustration, anxiety, anger. They are also called pranayamas, which defeat the four types of fire. Pranayama restores well-being, peace, tranquility and self-control.

Chandra bhedana practice

The right nostril is energetically connected with the thermal energy of our body, symbolizing the sun and the syllable HA. The cooling energies of our body, symbolizing the “Moon” and the syllable THA are associated with the left nostril.

For the average person, these energies conflict, which leads to illness and anxiety. The goal of hatha yoga and chandra bhedana pranayama is to integrate and harmonize HA and THA for happiness and health. The purpose of these two components of breathing is to create a balance between “heating” and, conversely, “cooling” the body mind.

Sit in a comfortable asana and do Mriji Mudra. For chandra bhedana pranayama, block the right nostril and inhale through the left. Then close the left one and exhale through the right one. Continue for 1-3 minutes, inhale into the right nostril, exhale into the left.

For Chandra Bedan before going to sleep, always inhale through the left nostril, exhale through the right. Continue the practice for 1-3 minutes.

The cleansing effect of fire

Agnisara Dhauti (Agni = Fire, Sara = Cascade, Dhauti = Purification) is a very effective method for increasing the digestive fire and also for cleansing and awakening the energy potential in the abdomen. The agnisar technique consists of a series of rapid movements in the abdominal cavity and holding air in the empty lungs. It is necessary to master Uddiyana Bandha in order to perform agnisara.

Technique

Agnisara is performed in a standing or sitting position.

1. Exhale completely (as in Simhasana).
2. Hold your breath in empty lungs.
3. Place your hands on your knees, bend your knees, tilt your torso forward, touch your chin to your chest.
4. Tighten the abdomen using the sucking effect caused by holding in the empty lungs (Uddiyana Bandha).
5. Push and pull your stomach consistently, slowly at first and then gradually increasing speed.
6. Empty your stomach.
7. Slowly return to the starting position.
8. Breathe evenly. Repeat up to 3 times.

Don't wait until the last moment to exhale, otherwise you may cough. If dizziness occurs as a result of performing agnisar, do not insist. The agnisar technique is used on a completely empty stomach.

How to do Sama Vritti Pranayama

To perform pranayama, or pranayama square as it is called, find a comfortable sitting position that raises your hips above your knees.

While performing a square of pranayama, you can sit on a blanket, pillow or chair to maintain the openness of the diaphragm and to facilitate breathing. You can make the pranayama square practice even more relaxed.

Once you have calmed down, begin to observe your natural inhalations and exhalations. Pay attention to the length, sensations in the body and how the breath flows.

If you feel tension in your breathing, look at how to calm it down, “lull it to sleep” so that it becomes calm, soft and even between transitions.

Then start practicing the square of pranayama and count the exhalation (four times). Inhale slowly and carefully turn to exhale, exhale four times.

Continue this for several cycles.

If the count seems too short, slowly begin to increase the count, counting to 10. Remember that you need to maintain comfort and ease in your body and mind, do not force your breathing to work. If you lose count, just start again.

After you finish practicing the square of pranayama, wait until your breathing normalizes. Notice the changes that occur in your body and mind along with your rhythmic and balanced breathing.