yoga breathing

Why breathing is important?

Our breath is our guide as believed by most yogis. It focuses on our inner selves and is the vital friend which keeps us alive. It is also a vital part of many yoga asanas.

Breathing supplies the blood and various organs of the body with oxygen. It helps in getting rid of toxic wastes from our body. Oxygen supplies the body with nutrients and purifies the blood stream.

By default our breathing is very shallow. Due to this we cut the supply of oxygen to the blood and the brain which reduces the natural elimination of carbon dioxide. As a result of this quick and shallow breathing the body starts building unnecessary toxins. This in turn results in the loss of function of some of the organs within the body, as they are not exercised enough. We also tend to lose our vitality and weaken the immune system as a whole.

Yoga Breathing

Let us look into the right way of breathing and its importance thereof.

You may wonder if there is a correct way of breathing…

Well…

The right way of breathing is through your nose. The nose has certain defensive structures like the mucous membrane & hair, which prevent the entry of pathogens into the lungs and thereby your blood stream. This helps build resistance and also enhance your sense of smell.

By breathing right we enhance the lung capacity and thus purify our blood and the body. We also develop resistance and enhance the vitality of various organs within the body. Breathing also stores a large amount of energy which combats disease. On the whole it rejuvenates the entire body.

Stages of yoga breathing

There are four different stages of breathing in yoga. They form a complete breathing cycle or pattern which has great benefits to the body.

• Puraka – Inhalation

-          This is a smooth inhalation through the nose.

-          It does not involve any gaps or breaks while breathing.

• Abhyantara kumbhaka – Pause after inhaling (Full pause)

-          This stage involves holding your breath deliberately once it fills your belly and the lungs.

-          It is important to remain motionless while practicing this stage.

• Rechaka – Exhalation

-          This stage is the smooth exhalation process just like the puraka. The exhalation has to be smooth and continuous.

-          You have to release all the air slowly through your nose without stopping or breaking the breath at any stage.

-          You have to be able to get rid of all the air in the body.

• Bahya Kumbhaka – Pause after exhaling (Empty pause)

-          This is the last stage of yoga breathing which involves a deliberate pause once the body is rid of all the carbondioxide.

Upon completion of this stage, you start gain from the puraka.

Types of breathing

There are four different types of breathing. They are as following:

• High Breathing

This form of breathing is also called clavicular breathing. It involves the upper part of the chest and the lungs. It is a very shallow form of breathing as it uses the upper lobes of the lungs which have very little air capacity. It does not involve expansion of the ribs which is normally suggested in the correct form of breathing and uses a lot of energy stored within the body.

• Low Breathing

Low breathing is also called abdominal breathing is an effective form of breathing in comparison to the high and middle breathing. It involves greater movement of the lungs as more air is taken whilst inhaling. The air goes into the abdomen through the diaphragm. This it also enhances circulation of oxygen into the venal system and the abdominal organs. It thus also massages the abdominal organs.

• Middle breathing

Middle breathing involves the intake of oxygen into the middle part of the lungs. It involves the rise of the ribs as the oxygen enters into the middle parts of the lungs. It also involves slight movement of the diaphragm and the abdomen. It is also called thoracic breathing. Middle breathing is another form of shallow breathing as it expands the chest and the lungs but sideways. It is definitely better than high breathing but inferior to low breathing.

• Complete breathing

This form of breathing is a combination of the high, low and middle breathing. It involves the entire respiratory system whilst breathing. It is the recommended form of breathing of yoga as it is the deepest form of breathing. It expands the shoulders, collar bones, the entire ribcage and chest, diaphragm, abdomen and the lower abdomen. It enhances increased supply of oxygen to the blood and the brain and to various organs of the body. This is because one tends to take in more air into the body as the breathing is deeper. It is important to practice complete breathing before practicing the other yoga breathing exercises.

Breathing exercises

Alternate nostril breathing

This form of breathing uses each nostril to inhale and exhale. Thus it establishes a balance in the way we breathe.

Sit in cross-legged or lotus position. Place your left palm on your left knee. Open your right palm and fold the pointer finger and the tall finger into your palm. Keep the other fingers (thumb, ring finger and the little finger) open. Bring the thumb close to the right nostril and the ring finger and the little finger close to the left nostril. Press your thumb against the right nostril and inhale deeply through the left. Once you breathe in deeply close the left nostril with your ring finger and release your thumb from the right nostril. Exhale through the right nostril.

Now inhale deeply through the right nostril and close it with the thumb and exhale through the left by releasing your ring finger. Repeat this breathing for at least 10 times.

Equal breathing

This is a very simple form of breathing which is practiced to balance the inhalation and exhalation process.

Sit down in a comfortable cross-legged position. Inhale to a count of 3-5 and exhale to the same count. You can slowly increase the number on practice but ensure that the breathing count is the same for inhalation and exhalation.

Practice this breathing for at least 10 minutes.

Cooling breath

Cooling breath is a form of breathing that cools and calms your entire body. You can practice this breathing exercise after a strenuous workout or after a tired day.

Sit down with your legs crossed. Open your mouth and roll your tongue. Bring your lips together in the form of an ‘o’ and let the tip of your tongue stick out of your mouth. Inhale through your mouth through your rolled tongue and exhale through your nose. Repeat this breathing for at least 10 times. You can increase the count on regular practice.

Ocean breath

This breathing enhances power and focus in the way you breathe. This breathing can be used even while asana practice.

Sit down in a cross-legged position. You can first practice this breathing with the mouth. Once you are able to do it perfectly with your mouth you can start practicing it with your nose. Constrict the passage of air at the throat, so that on inhalation or exhalation, you make a hissing sound. The sound produced is completely dependent on the extent of the constriction of air in and through your throat.

Practice this breathing for at least 5 times initially with the mouth and then you can start practicing the same through your nose keeping your mouth closed. Once you are able to do it properly you can increase the count to at least 10 times.

Skull shining breath

This form of breathing cleanses, invigorates and aids in the prevention of diseases and allergies within the body.

Sit on the floor in a cross-legged or lotus position. Slowly inhale through the nose. Exhale forcefully and quickly through your nose and draw your belly deeper towards your spine while exhaling.

Ensure your belly is pumping out air through your nose with each exhalation. This should be done in a quick, sharp and forceful manner.

You can practice this breathing for as many counts as you can (even up to a 100 count or more). It also aids in toning the abdominal organs.

Three part breath

This breathing is great for calming and soothing the mind. It is best when practiced in a lying position.

Lie down on the floor, keeping your spine flat across the floor. Relax your shoulders and the rest of the body. Relax your mind. Slowly breathe in through your nose and let the air flow into your belly. Inhale to an extent which causes your belly to rise to its fullest. Pause for a second and then inhale further to expand your rib cage, like your belly. Pause again and then slowly start releasing air out of your ribcage first, then the upper abdomen and finally force all the air out of your lower abdomen (this should draw your naval to your spine – as you will be emptying your belly completely).

Upon regular practice of this form of breathing, you will be able to feel the air passing through your ribcage into the lower abdomen and then the upper abdomen and finally the ribcage. Practice this breathing for at least 10-15 minutes.

Lion’s breath

This breathing is usually practiced during lion’s pose, but can also be included in the regular breathing exercises.

Sit down on your heels from a kneeling position. Rest your palms on your knees with your fingers spread across the knees (like you are holding them). Inhale through your nose. Open your mouth and drop your tongue out as far as possible and exhale through your mouth making a ‘Ha’ sound on exhalation.

Benefits of Yoga Breathing – Pranayama

Breathing is an automatic function of our body which is performed without any difficulty and without any concentration.

Then why practice yoga breathing – Pranayama?

If you notice, a common person’s breath is very shallow. We just learnt that that form of breathing is just for living. It is not beneficial as the air does not reach the lungs completely. Pranayama teaches a proper way to breathe. This helps increase the capacity of the lungs and enhances the supply of oxygen to the body.

• The right way of breathing which is Pranayama, is known to fight diseases and allergies. This is done by eliminating the toxins and wastes within the body whilst exhaling carbon dioxide out of the body.
• It enhances the metabolic activities within the body
• Improves digestion as there is pressure on the abdominal organs
• Improves concentration and focus. Brings an awareness of one’s own body
• Fights stress and anxiety. It calms the mind.
• Promotes a positive self-control and fights any negative emotions. Clears the mind and the body as a whole.
• Many ancient yoga practitioners believe that Pranayama is the first step to a greater spiritual journey as it makes way for heights of meditation by improving focus and concentration.

So you now know the importance of breathing not only for yoga but for your life and well being in general. Embrace it to adopt all the benefits that follow the yoga breathing techniques.

If you are new to yoga, start with the basic breathing exercises to stretch those internal organs through breathing and continue to do so whilst practicing the various asanas of yoga and also in your day- to-day life.

You can practice this pose either from the boat pose or by sitting on the ground with your legs spread out in front of you.

In this article we will start this pose by lying down on the floor with the hands spread shoulder width apart and your legs hip width apart. Bend your knees and bring your feet to rest on the floor. Elevate your upper body and wrap your arms around your thighs exactly below the knee joints.

Upward Facing Westward Pose Yoga

Slowly straighten the legs and extend the arms to the back of the calves. Your head should now be pointing to your knees. Slowly tilt your neck backwards and look up. Stretch your legs through the heels and keep your toes pointed forwards from your body and outwards. Bring your thighs as close to your chest as possible.

As you stretch your legs and ankles, your hips should curve further increasing the stretch from the hip joints.

Ideal time to remain in upward facing westward pose

Remain in this position for at least 30 seconds and return to corpse pose and relax.

Benefits of the upward facing westward pose

• Upward facing westward pose stretches the legs, calves and hamstrings
• It stretches and strengthens the lower back
• It brings a sense of balance

Therapeutically upward facing westward pose is great for lower back problems.

As a beginner if you have any difficulty in balancing yourself, you can practice this pose against a wall, using it as a support until you develop the sense of balance to practice it with ease.Keep practicing upward facing westward pose to master it.

Kneel down on all fours on the floor. Let your toes and the front of your feet rest on the floor. Ensure that your wrists are aligned with your shoulders.  Lean forward and take a step forward with your knees. The distance between your palms and the knees should be approximately one foot. Lean forward and twist your torso in such a way that your lower left ribs are close to your right thigh.

Soften your belly and balance your upper body on your arms. Gently raise your knees off the floor and twist your body further to one side and bring your knees between the side of your torso and the armpit of the twisted side. Maintain the pressure and the balance firmly on your arms and do not sway as it may strain the muscles of your arm.

Side Crane Pose Yoga

Keep your pelvis and your tailbone in a neutral position. Pull your heels towards your buttocks. Try and keep your arms as straight as possible. Raise your head gently and look forward. Simultaneously raise your chest and breathe normally.

Ideal time to remain in side crane pose

Remain in this position for at least 10-20 seconds and return to the normal kneeling position. Repeat the pose by twisting your body and your legs in the opposite direction.

Benefits of the side crane pose

• Side crane pose strengthens the arms
• Tones the abdomen and the spine
• Improves balance and brings awareness of the position of the body.

As a beginner, you can practice this pose by resting your forehead on a block so you can balance your body properly without causing much strain to your muscles.Keep practicing side crane pose yoga to master it.

Lie down on the floor with your legs hip width apart. Slowly raise your upper body from the hips until you come to a sitting position. Keep your spine lengthened and straight.

Extend your legs as far as possible and bring the ankles together. Slowly lean forward and bring your left hand to rest next to your right ankle or at the right foot. Try and keep your spine straight and lengthened in this bending position. Placing your hand next to the opposite foot will cause a slight twist in your body. Now raise the other hand up and forward in the direction of your head.

Revolved Westward Pose

Try and align the shoulders diagonally. Turn your head upwards in the direction of the raised hand and look upwards. Extend the raised arm as far as possible and keep its finger tips firm. Press your tailbone firmly to the ground and push your groins inwards.

Ideal time to remain in revolved westward pose

Remain in this position for at least 30-60 seconds and return to the normal sitting position. Repeat the same with the other hand on the side of the other leg.

Benefits of the revolved westward pose

• Revolved westward pose stretches the spine
• Strengthens the shoulders
• Stretches the legs, calves and ham strings
• It also stretches the muscles of the neck
• It also stretches the sides of your torso and defines the shape of your body.

As a beginner you may lack the flexibility to touch the ground on the side of the opposite leg. So you can either hold the toes of the opposite leg if your body permits to do so or you can also hold the base of the opposite leg just before the ankle.Keep practicing revolved westward pose to master it.

Sit down on the floor with your legs spread out straight in front of you. Bend your legs at your knees and then bring your feet together. Press your soles against each other. Unlike the bound angle pose, you do not have to bring your legs towards your pubis completely.

Exhale and lower tour back to the floor. Use your hands for support whilst leaning your back to the floor. Spread your pelvis, your lower and upper back and your buttocks on the floor. Push the joints of your hips together and narrow the front of your pelvis whilst widening the back of it.

Reclining Bound Angle pose yoga

Spread your arms on the floor a little away from the body. Your palms should be facing upwards towards the ceiling. Rotate your thighs and widen your knees way from your hips. Let the edges of your feet rest on the floor. Try not to push your knees towards the floor. Let them hang at a comfortable level, but ensure they do not sway too much. Let your groins drop towards the floor.

Ideal time to remain in reclining bound angle pose

Remain in this position for at least 60 seconds and ensure to breathe normally while holding your body in this pose. Return to the corpse pose or the normal sitting position.

Benefits of the reclining bound angle pose

• Reclining bound angle pose stretches the muscles of the back and hips
• It stretches the groins
• Stretches the inner thighs
• Strengthens the back and the shoulders
• Relieves stress and anxiety

As a beginner do not force your knees to rest on the floor and use blankets for support under your knees to avoid any swaying whilst practicing this pose. If you are able to rest your knees without much effort then you can do so. Forcing your knees to the floor will cause unwanted side effects.Keep practicing reclining bound angle pose to master it.

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Lie down on the floor with your arms resting next to your body. Bend your legs at the knees. Slowly raise your legs up towards the ceiling and simultaneously raise your pelvis, hips and lower back off the floor. Place your palms on your waist with the thumbs pointing upwards and ensure that the rest of the palm is supporting your lower back and use the strength of your arms to push the lower body upwards.

One leg supported shoulder stand pose yoga

Your arms should be bent at the elbows. Slowly bring your palms to your waist now using your elbows for supporting the raised body. Your upper spine, shoulders, your neck and head should be resting on the floor while the rest of your body should be raised towards the ceiling. Extend your feet and point your toes upwards. Press your tailbone upwards and inwards.

Once you have gained balance in this position. Slowly bring your right leg down towards your face without bending at the knee. Rest the toes of this leg on the floor over your head. The toes should be aligned with the hip of the same leg.

Ideal time to remain in one leg supported shoulder stand

Remain in this position for 30 seconds and return to the normal resting position. Repeat this exercise with the other leg.

Benefits of the one leg supported shoulder stand

• One leg supported shoulder stand pose alms the brain and relieves stress
• It stretches the shoulders and the neck
• It tones the legs and the buttocks
• Stimulates the abdominal organs
• It also stimulates the thyroid and prostrate glands

Therapeutically one leg supported shoulder stand this pose aids in treating asthma, sinusitis, insomnia, fatigue, menopause, infertility and enhances digestion.

As a beginner you can use a wall for support and ensure every step is performed with care and under supervision to avoid any strain in your muscles.Keep practicing one leg supported shoulder stand to master it.

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Lie down on the floor with the front of your body facing the floor. Rest your forehead on the floor.  Bend your arms at the elbows and bring them to rest next to your waist. Ensure your fingers are pointing in the same direction as your shoulders. Lift your upper body off the floor like you would in plank pose.

One Leg Side Crane Pose

Bring your lower body to rest on your toes. Lean forward and try to shift the body weight on to your upper body. Lift your left foot off the ground and place it under your right thigh just above the knee. Now twist your lower body to one side from the hips in such a way that your whole body is at an angle. The thigh of your folded leg should touch your left elbow.

Try to balance the weight of your stretched leg and your lower body on the foot of the folded leg, and on the whole leg itself. Slowly lift the stretched leg off the floor. Dispense the weight of your body equally between your elbows (by leaning your upper torso forward) and on the folded leg (by pressing it against the thigh firmly).

Ideal time to remain in one leg side crane pose

Tilt your head backwards slightly so you are able to look forward. Remain in this position for 20 seconds or as long as you can. Return to the normal plank pose and repeat the whole process with the other leg.

Benefits of the one leg side crane pose

• One leg side crane pose strengthens the arms
• It stretches the spine and the thighs
• It also strengthens the legs and the thighs
• Enhances a sense of balance.
• Improves concentration

As a beginner you can use a block for support under your feet so you do not have any initial balancing problems. You can also place a support under your chin to balance your upper body.Keep practicing side crane pose to master it.

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Sit down on the floor with your legs spread out straight in front of you. Ensure the distance between your feet is not wider than your hips. Bring your hands to a rest on the sides and towards the back of your body. The palms should be pressed down and the fingers should be pointing out to the other side of the body. Spread your fingers apart and press them firmly to the ground.

One Leg revolving Yoga Pose

Bend one leg at the knee, lift it and bring it to rest on the other side of the other leg (it is almost like you are crossing your leg). Bring the foot of the folded leg to the thigh of the stretched leg. Bring it as close towards your body as possible. The toes of the stretched leg should point forwards in the opposite direction. Push through the heel of the leg.

Straighten the arms and raise one arm which is opposite to the folded leg (for instance if your left leg is folded then raise your right arm) and bring it over the folded leg. The armpit of this arm should be as close to the knee of the raised leg as possible. This will cause a twist in your upper body. Now turn your head and look backwards in the direction of the arm that is resting on the floor.

Ideal time to remain in one leg revolving seated pose

Remain in this position for at least 30-60 seconds and repeat with the other leg.

Benefits of the one leg revolving seated pose

• One leg revolving seated pose stretches the spine and the neck
• It also stretches the abdomen
• Flexes the legs and strengthens them
• It enhances body shape by burning the fat around the waist and the abdomen

As a beginner if you are unable to bring the raised leg to the other side of your body, you can keep it to the same side until you develop the flexibility needed.Keep practicing one leg revolving yoga pose to master it.

Sit down on the floor with your feet spread out in front of you. Keep them hip width apart. Bend your right leg at the knee and rest its foot on the floor. Place the foot of the leg as close to the edge of the thigh or the sitting bone as possible. Do not curve or bend your back. Keep your spine lengthened.

Press your extended left thigh onto the floor and extend the big toe forwards away from your pelvis. Rotate the foot a little to the inside or leave it straight.

Marichi Pose Yoga

Exhale and rotate your body to the right towards the folded leg as far back as possible. Wrap your left arm around the right leg and hold the thigh of the stretched leg with it. Place your arm at the back of your pelvis and press the finger tips of it into the floor, so you are trying to balance the position and the twist with it.

Inhale and lengthen you spine and fold the groins deeply into your pelvis. Press your knee and thigh into your belly. As you exhale twist your body even more. Keep your shoulders firm and straight parallel to the ground.

Ideal time to remain in marichi Pose

Remain in this position for at least 60 seconds and return to the normal relaxing position. Repeat the pose with the other leg.

Benefits of the marichi pose

• Marichi pose is great for stretching the shoulders and the spine
• It also strengthens the spine
• Stimulates the brain
• Stretches the legs, hips and internal organs

Therapeutically Marichi pose fights constipation, digestive problems, asthma, fatigue, back ache, sciatica, hip pains and menstrual discomfort.

As a beginner if you are having difficulty in keeping your spine erect after lifting your leg, you can keep the pelvis in neutral position to avoid straining your back.Keep Practicing marichi pose to master it in a very short time.

These poses are simple basic poses and can be practiced by beginners.

Knee to head pose yoga

Revolved knee to the head pose

Sit down on the ground with your legs spread out straight in front of you. Before beginning the pose, ensure your feet are hip width apart. Bring your left foot out and extend it diagonally. Fold your right leg at the knee and bring the heel of the foot close to your pubis. Let the toes of the foot rest under the thigh or sitting bones of the extended foot.

Open your arms and stretch sideways towards your extended leg. Bring your left hand down towards your left foot and let it rest on the inside of the left foot, palm facing upwards. Stretch the right arm over your right ear.

Slowly twist your neck and your head in the direction of the raised arm and look upwards through the arm. Do not lean forward but only lean sideways as far as you can. Extend your arms and legs as far out as you can.

Remain in this position for at least 30-60 seconds and return to the normal sitting position. Repeat the same with the other leg.

Knee to head pose II

This pose is also called revolved knee to head variation. This is a basic to intermediate pose, but can be practiced by beginners.

Once you practice the revolved head to knee pose, remain in the same seated position. Extend your left leg out diagonally. Fold the right leg at the knee towards the back of your body and hold it close to the buttock on the same side. Lean sideways towards your extended left leg and bring your right arm over your head and hold the toes of your left leg.

Bring your left hand to the back of your body and hold the toes of your right leg with your left palm. Do not lean forward but try to lean the body sideways only. Turn your head and neck upwards and look through your right arm which is over your head.

Stretch the legs and the body as much as you can. Remain in this position for at least 30-60 seconds and return to the normal resting position. Repeat the same with the other leg.

Knee to the head pose III

The knee to the head pose III is also called the upward revolved knee to the head III.  This is an intermediate pose but can be practiced by beginners once they have gained enough flexibility to perform it with ease.

Sit down on the ground with your legs spread out in front of you like in the above positions. Fold your left leg at the knee and bring the heel of it close to your pubis. Spread the other leg out diagonally. Extend your right arm and place it next to the foot of the folded leg. Ensure that it is in between both the legs (inside to the stretched leg).

Now raise your right leg from the hip and the buttock as high as you can. Extend your left arm over your head like in the other poses above and hold the heel of the raised leg. You can use it as a support. Try and pull the leg as close to your head as possible.

Turn your head towards your left arm and look in the same direction. Remain in this position for 30-60 seconds and repeat with the other leg.

Knee to the head pose IV

The knee to the head pose IV is also called revolved knee to the head IV. This also an intermediate to advanced variation of the knee to the head poses.

Sit down with both your legs spread out diagonally. Fold your left leg at the knee backwards towards your buttock. Lean sideways towards the stretched out right leg. Hold the big toe with your right palm. Ensure your elbow is to the inside of the leg and try to touch the ground with it. Lean as far as you can on the leg and with your left hand hold the toes of the folded leg and pull the leg towards your buttock. Ensure that the thigh of the folded leg is aligned with the back.

The hip of the folded leg and the thigh should be at the back of your body. The right arm should draw the foot of that leg towards your body like in half frog pose). Press your tail bone to the ground. Try and bring your head close to the extended leg. Turn your head and neck towards the ceiling and look upwards.

Remain in this position for at least 30-60 seconds and repeat with the other leg.

Benefits of the knee to head pose

• The head to knee poses stretch your legs and arms
• They stretch the spine and the sides of the body
• Aid in burning fat around the body and thereby enhance a great body shape
• Stretch the inner thighs and the groins
• Tones the buttocks and the legs
• Tones and stretches the muscles of the neck
• Stretches and strengthens the shoulders

As a beginner you can use cushions and wall for support. Do not force yourself to bend or extend more than your body would permit. Practice slowly everyday and you will automatically gain the flexibility required to perform these poses with ease. Keep practicing knee to head pose and you will master it in a very short period of time.

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