Pranayama: A Beginners Guide to Yoga Breathing

The Basics of Yoga Breathing and Pranayama

Pranayama is the practice of breathing exercises, one of the many parts of yoga. ‘Prana‘ translates into “life force energy” and ‘Yama‘ translates into “control or mastery of”. In other words, Pranyama is used to control, cultivate, and modify the art of breathing and energy balance. Pranayama involves breathing techniques practiced in thousands of different ways.

Most of the Yoga Pranayama exercises consist of 4 parts:
1. Inhalation – Puraka
2. Lungs full retention – Antara Kumbhaka
3. Exhalation – Rechaka
4. Lungs empty retention – Bahya kumbhaka

Many of the breathing techniques in pranayama vary the use of these 4 parts and in the earlier stages of learning the retentions are done lightly.

It is only through proper breathing that oxygen is supplied to the various parts of the body and vital organs. Since Pranayama with regular practice improves your breathing technique, it helps your organs which rely on oxygen function better.

Here’s a Short Guide to Pranayama for Beginners:

Traditionally Pranayama is practiced in the full Lotus Pose (left image). For beginners though this position is not easy to hold and it can make you stiff or uncomfortable. Since the basics of Yoga calls for concentration and to remove all thoughts especially distractions from your mind, it’s best to start your pranayama exercises on a chair, till you learn the lotus position and are completely comfortable holding it for long periods of time (for which you need to do some stretching exercises before taking the seated position).

Choose a nice seat that prompts you to sit upright. Since most seats naturally make you slouch, put a cushion behind your lower back so that your spine curves forward pushing your shoulders back. Allow a little looseness in your posture so that the muscles around the chest and torso have plenty of room to move and expand. Pay attention to your sitting position during the exercises as it’s very easy to start slouching and loose the right posture. Remember there should always be space between the front of the belly and below the navel.

This is the first step to Pranayama. Your Inhalation must be slow and controlled. When inhaling listen to the sound. Keep it smooth and harmonious so that the air enters at a steady rate throughout the inhalation.

Try to inhale deeply but stop when your chest or mind feels any strain. In fact your should try to stop just short of your deepest boundary because of tension or too much pressure. Never forcefully try to deepen your intake. Respect your limits and know when to stop. Your capacity with gradually increase with regular practice.

Antara Kumbhaka means full container. It refers to the part of the breath when the lungs are full of air. It can be done passively or with a positional lock called Jālandhara Bandha. It is done by raising the rib cage up and placing the chin down thereby cutting off the flow of air and energy from the base of the neck.

Introduce the technique after your inhalations have been mastered and harmonized rhythmically. Once the lungs have filled with air cease forcing it in. When the lock is performed the air is trapped and gripped. This causes more pressure as the expansion is decreased by the lock. It sometimes feels as though you are still taking in air.

Antara kumbhaka is essentially holding the breath and allowing time to pass as the lungs change direction. These again like everything in Yoga becomes easier to do with practice.

There is quite an art to exhalation. When exhaling listen to the sound. Like finely tuning a musical instrument the sound is carefully adjusted so that its vibration is perfect throughout exhalation.

If you feel strain at any time during exhalation relax and break the breathing technique. Take easy breaths until you feel relaxed then continue.

Just as in inhalation this process must be slow and controlled. You could even keep count in your head if it helps.

Bahya Kumbaka refers to the time after exhalation and before inhalation. It is the time when the lungs have little or no air. In advanced yoga the lungs are completely emptied but for beginners it is much more fruitful to allow a little air to remain in the lungs.

During Bāhya kumbhaka a lock can be performed called Uddīyana Bandha. In this lock after exhalation the lower abdomen and diaphragm are then drawn upwards in a vacuum. The rib cage is raised creating a little space around the heart.

These 4 parts are the basic of any Pranayama exercise. It’s important to practice each part carefully paying attention to your position of both your outer body and posture and as bizarre as it may sound, your inner organs as well. Be aware of your organs their capacity and if you concentrate and are focused you’ll understand this is possible.

With practice your capacity will increase gradually. You’ll notice your inhalation deepen, your retention will be easier and longer with out the need of any locks and your exhalation will lengthen.

*Photo Credits: photo by odysseyfx on flickr.

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

The 3 F’s Of Working Out- Fitness, Fashion and Function

Fitness Fashion: Where Practical Workout Wear Meets Fashionable Wear

With New Year’s just over, I bet on many a new year’s resolution list is the exercise regularly or get fit point. And we’re here to help you get a kickstart fir that fitness regime by dressing the part. Working out is such a psychological thing and to motivate yourself to do anything high energy or high impact the proper attire can help a lot.

Many people question the use of special workout wear or fitness apparel vs just wearing a regular old baggy t-shirt and loose fit sweats. While we can give you the whole boo-ha of how special active wear designed by the big companies and brands use special technology in their fabrics that absorb moisture and help in your fitness regime. While those points are valid, the bottom line is that it is more psychological than anything, if your goal of exercising is to feel good in your body, why wear clothes that make you feel big and frumpy when you ARE exercising? Workout apparel closer fitted to the body actually helps you move a little bit better offering you greater ease of movement. Wearing more fitted clothing has also proven to be a motivating factor while exercising, as you tend to be able to see the shape of your body and the parts engaged in the exercise and not. This keeps one on their toes and plays a role in wanting to get in better shape.

The first thing to consider when buying fitness apparel is the type of exercise you intend on doing. For example, if you’re doing yoga which is low impact, the moves are slower and you don’t sweat much you can look for fabrics that breathe easily like cotton mixes. Yoga apparel should have stretch and extreme movability. The colors for yoga tend to be muted and on the earthy side rather than bright popping shades. Wearing clothes in the colors of the chakras are great stimulants when practicing yoga. For high impact exercises like aerobics, jogging, spinning etc. you want materials that will wick away moisture and not lock it in. Some fabric use a technology that actually moves the moisture off your body to the outer layer of the clothing, keeping you dry while working out. You also need to consider proper support in your top or sports bra when doing such activities. Bright colors and cheery prints are great for high impact workouts, it will make it that much easier to get inspired and motivated to put it on and go work out.

Own one set of staple or essential workout attire- a well fitted bootcut draw-string or elastic waist pants in a solid color like black, a well fitted tank which can be layered or worn with a sweatshirt should be a universal staple in every woman’s wardrobe whether they work out or just lounging out. This out fit is works just as good outside of the gym as inside.

*Photo Credits: photos by lululemon athletica on flickr.

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

Myth Buster: Yoga Myths Debunked

Clearing Common Misconceptions About the Practice of Yoga

There’s a lot of common talk, notions, assumptions and mistaken beliefs about Yoga, keeping people from trying it for the first time. But, just like other myths, a little knowledge on the subject can dispel the misconceptions and clear the air. Here’s a look at some Common Yoga Myths:

#1. Yoga Is A For Physical Exercise Only
This myth stems from the most widespread misconception of Yoga . A major contribution to this image of yoga lies in the fact that most information on the subject is always accompanied by a picture of a person twisting one’s body into an intricate pretzel or doing headstands or balancing acts. Well, it is hard to show the bigger picture of yoga with a photo, which is a school of thought that includes physical, mental and spiritual practices to bring about a complete balance in a person for their well being. The physical aspect of yoga called Asanas (yoga poses) is only 1 step of the 8 Limbs of Yoga. (Read more in: The 8 Steps of Yoga- A Spiritual Quest for Enlightenment). This disciplined path is chosen for the purification of our attachments to the temporary material world of form in search of greater spirituality and truth (which doesn’t mean it can’t be used to get you Madonna like arms and physical workout). This leads to the second misunderstanding about Yoga…

#2. Yoga Is Religious
While yoga plays an integral role in religions like Hinduism and Buddhism, it is not a religion in itself. Yoga is a 5,000 year old practice of meditation and lifestyle of greater consciousness which some may choose as a path to God, which ever they may believe in. In other words, Yoga is a path to spiritual consciousness or away to quiet the mind and connect with one’s inner-self.

#3. Yoga is Best Left to the Young and Fit to Practice.
This again comes from the misunderstanding that yoga is merely physical. When we hear the word Yoga many people have the fixed image of a thin, well toned woman contorting her body in a way we would think fit for Cirque Du Soleil. While yes, yoga requires some flexibility it doesn’t mean if you’re as flexible as a carrot stick you can’t practice yoga. In fact the flexibility comes eventually with the practice of yoga asanas and in the meantime there are hundreds of poses to get you there. Yoga is not competitive nor comparative, which is why you’ll notice the lack of mirrors in a yoga classroom. Each individual is different with different physical limitations. One may find certain yoga poses easier than others, but the most important is achieving proper body alignment in each posture. Poses can always be modified to make them more accessible. The Use of Props in Yoga is a great way of overcoming our physical while getting the best from each pose.

As for age, it plays no part in Yoga. The misconception that younger people are more fit and flexible than older folk is a myth dispelled by yoga teachers themselves. The most famous Yogis and Yoginis are not what you would call young, yet the perform and teach just the same proving older people can have the same level or more dexterity than youth. Yoga in fact is good for the problems that come with age like arthritis, blood pressure it’s what can helps us to age well, battle health issues and improve immunity.

#4. To Practice Yoga You Must Be a ‘Health Freak’ and Turn Vegetarian.
This is just not the case. This notion of Yoga is for “those earthy-crunchy weirdos” or “hippies” couldn’t be more from the truth. Yoga is practiced by millions of people and a huge number aren’t vegan or vegetarians even. Usually the people that turn to Yoga are looking for a healthier lifestyle and a spiritual quest. While vegetarianism is consistent with the non-violence which yoga advocates, many people turn to vegetarianism for the health benefits validated by the mainstream medical community to double it up with the health benefits of practicing yoga. It’s in no way a requirement or even asked of anyone choosing to practice yoga.

#5. Yoga is a Woman’s Activity
Yoga actually originated among men in India about 5,000 years ago. One look at World’s well-known yogis- Patanjali, B.K.S. Iyengar, Baron Baptiste, Bryan Kest should dispel this one. Yes, 72% of Yoga practitioners today are women and that makes it intimidating for a man to join a class, however most men that overcome the initial nerves will vouch that Yoga is a great great way to work out physically as well as bring about a balance in their lives, keeping them centered. After all, not just women look for peace of mind, good health and inner calm. So leave out the gender stereotyping when it comes to yoga.

So, let go of all these notions, assumptions and mistaken beliefs of Yoga holding you back from trying yoga for yourself. Grab a yoga mat and give a class a try! You’ll experience first hand the holistic benefits of yoga.

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* Photo credits: photos by Kelly Loves Whales, domananda, apolaine, milopeng on flickr.

For  special Yoga Apparel,  yoga inspired clothing comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

 

Looking for a Yoga Weight Loss Workout? – Turn to Power Yoga

Power Yoga: The Physically Intensive and Exercise Driven Modern Yoga

If your looking at Yoga as a form of physical exercise and want minimal amount meditation and spiritual guidance, then Power Yoga is just the type of Yoga you’re looking for.

Started by two American Yoga teachers Beryl Bender Birch, based in New York, and Bryan Kest, based in Los Angeles, almost at the same time, Power Yoga was designed to suit the weight loss and physical work out needs of Americans. Adapted from Ashtanga Yoga, power yoga practices a fitness approach to yoga and is a sweat-producing, muscle-building series of yoga asanas (poses) that flow into each other without the usual pauses between the poses practiced in traditional yoga. The goal of power yoga is health and fitness rather than spiritual quest for enlightenment or a balance of body, mind and heart. At the same time power yoga leads to a calmer mental state by releasing tension, making you feel lighter and better balanced and a healthy body harbors a healthy mind. It’s this connectedness of the physical body influencing the mind, that Power yoga touches upon. It creates optimal physical health by enlivening and invigorating the whole body which is a direct manifestation of the mind, as the body heals, our mind naturally follows.

A Glimpse of What They Do at Power Yoga
While all Power yoga classes will differ from teacher to teacher the essence of the emphasis on strength and flexibility remains the same. There are no set series of poses, but it’s dynamic mix of stretches, nd poses all done while struggling to maintain balance and support your own body weight. This increases strength by natural moments, tones muscles, makes you more flexible and improves posture.

Classes often start with a series of stretching poses like the child’s pose or Cat – Cow Stretch as a warm up. This is followed by a five to six pose set, flowing from one to the next with no break. All poses are done twice on both your left and right sides. Another very important aspect of a power yoga routine is the breath flow. Each pose is synchronized with one’s breathing patterns and each movement is soft and free-flowing like a rhythmic dance. It’s important to first know the correct posture and alignment of each pose before going on the power yoga which needs to be uninterrupted to be effective. The transition from one pose to the next is not fast, but slow yet steady pace.

Some of the popular poses in Power yoga include the warrior poses, triangle poses, side angle pose, a variety of balance poses, forward folds with chest openers, seated folds, twists and balances. For the more advanced students poses like the side crane, tree pose into warrior 3, eagle pose, deep lunge with back bend and twist into pigeon are popular. A brief breathing exercise or meditation poses closes a session.

So what are you waiting for? If you want that intense physical workout with none of the spiritual jargon grab that yoga mat  & yoga apparel and join your nearest Power Yoga classes for a all round workout that works!

*Photo Credits: photos by myyogaonline, Kelly Loves Whales, BeckyKP on flickr.