Pranayama: the practice of breath regulation.

In the Yoga Sutras of Patanjali, Pranayama is the 4th of the 8 limbs of yoga (ashtanga yoga). In Sanskrit, “prana” means life energy and “yama” means control. The practice of pranayama involves breathing exercises and awareness of our breathing patterns. Through this awareness we can start to guide and control our breathing, calming the body and mind.

This attention to the breath is a powerful meditation technique, as it can help us to stay in the present moment. With the mind focused on the present, the worries of the past and fears of the future melts away. 

Here a sample class flow, for beginners and intermediate - use Breathing App: Eddie Stern Apple App Store

Stages to full breath: Lying down:

• abdominal breathing: hands on belly – 2 min

• intercostal breathing: hands on ribs – 2 min

• thoracic breathing: hands on chest – 2 min

• Repeat 1-3 seated position – 2 min

• Resonance Breathing – 2 min @ 6:6

• Single nostril breathing -2 min @ 6:6

• Alternate nostril resonance breathing – 2 min 6:6

Kapalabhati Kriya – 10 pumps, Resonance, 3x

Building heat

Kaki mudra (crow)

sithali pranayama inhale (pursed lips )

blow cheeks out, hold breath 2x

Cooling

Theory: Kumbhaka - Breath retention:

• Antara Kumbhaka - inhale retain the breath inside 

• Bahya Kumbhaka - exhale retain the breath outside

 3x Bastrika – bellows breath

Heat

1x round: Ajagari  (python – that has just eaten)

• Udara Bandha – push belly out

• Udyana Bandha - pull belly in and up

Shanmukhi Mudra (close the senses)

Bhramari – female bee’s breath

3x in your own time

Shavasana