Adjusting your Yoga practice to suit your body's needs
Let's talk about breathing “Pranyama”
The practice of Yoga is not just a form of physical exercise. It is a system which incorporates technical methods of preparing the body and mind for meditation. The Yoga Sutras (sutra meaning thread) outlines the art and science of Yoga and summarizes this beautiful practice by breaking them down to 8 categories also known as the 8 Limbs of Yoga. Today we are going to take a brief look at Pranayama. Translated Pranayama means “control of life force” or “breath control” Through the practice of controlling the breath, it's purpose is to purify the consciousness and to bring about alignment and stillness of the mind and body. At the same time also supplying your body with oxygen while removing toxins. When practiced regularly, there are also many healing benefits from the various breathing techniques.
This week's practice
At our last Self for Women health forum we spoke about ways to vary our Yoga practice to suit our particular needs. Here is a very simple and highly effective pranayama (breathing practice) that you will find very helpful..
Sama Vritti or “Equal Breathing”: This versatile, simple yet highly effective exercise can be used as a - pick-me-up when feeling low and sluggish, a balancing and equally breath, or a calm-me-down to relax, begin meditation or to settle the mind while trying to get to sleep.
Balancing
To begin, inhale for a count of four, then exhale for a count of four —all through the nose, adding a natural resistance to the breath.
Breathe in 1,2,3,4
Pause
Breath out 1,2,3,4
Pause
Continue for a minimum of 2-5 minutes. This can be done either sitting in a comfortable, cross-legged position, on a chair or laying down. You can increase the length of the breath, for six to eight counts per breath keeping the same goal in mind.
Calms the nervous system, increase focus and reduces stress.
Your Daily Reminder
Take a walk into nature, she is so giving, so beautiful and as a bonus, presents to us constant reminders to
Pause
Breathe
and …………. just Chill out for a bit!
Much love
Beatrice
Increasing Energy
Focus on the in breath, make the in breath longer and more energised than the out breath. Deep long inhalation, gentle pause then release the out breath. Focus and attention is on the in breath.
As a side note - Right Nostril Breathing (Ingala) –breathing through the right nostril will activate, stimulate, increase metabolism. It is heat producing, works the sympathetic nervous system (increases heart beat).
Quietening the mind
Focus on the out breath, make the out breath longer than the in breath and deepen the exhalation. A gentle restriction in the back of the throat can help you slow down and lengthen the breath. Focus and attention is on the out breath.
As a side note - Left Nostril Breathing (Ida) –cooling, inactive, relaxing. Works the parasympathetic nervous system, slows the heartbeat.
Nature! Our best teacher