During my recent retreat at the beautiful Quail Lodge in Carmel Valley, we devoted a good portion of one of our 90-minute yoga classes to yoga breathing techniques. I love to start a class this way. Why? I believe that even more important to your yoga practice than getting into those flexible gumby poses, is breathing!! Deep conscious breathing nourishes the body-mind-spirit, and really keeps our practice moving deeply.
Among the buffet of delicious breathing techniques we focused on...
Ujjayi (nose/throat - fog-up-the-mirror aka Darth Vadar breathing). In Vinyasa yoga, the Ujjayi links the breath with the movements. Ujjayi improves concentration and allows you to hold poses for longer periods of time. In addition, it enhances a flowing practice by lending a meditative quality that maintains the rhythm of the class. Lastly, instead of going over your grocery shopping list during triangle pose, ujjayi diminishes distractions and helps you remain grounded in the practice!
Where as Ujjayi breath regulates heating of the body, we also practiced the fun cooling Sitali breath which enables you to cool down, relax, and obtain peace of mind. This technique involves rolling up your tongue and breathing in and out making a sizzly sound. You will feel silly but go ahead curl that tongue! The juicer the better!
Nadi Shodhan Pranayama (alternate nostril breath) is an interesting technique though a bit difficult to discribe here that entails breathing alternately from one nostril to the other with breath retention in between. It is an excellent breathing technique to calm and center the mind. Our mind has a tendency to keep regretting or glorifying the past and getting anxious about the future. Nadi Shodhan helps to bring the mind back to the present moment.
Its works therapeutically for most circulatory and respiratory problems, it releases accumulated stress in the mind and body effectively and relaxes it and it helps to harmonize the left and right hemispheres of the brain, which correlate to the logical and emotional sides of our personality
Breath of Fire (not as bad as it sounds aka BOF), is one of the foundational breath techniques used in Kundalini yoga. BOF is done by pumping the navel point in and out while breathing rapidly through the nose. Practiced through the nostrils with the mouth closed, BOF releases toxins, expands lung capacity, increases vital strength and pretty much makes you feel HIGH!
I have visited these breathing techniques again and again on and off the mat, and can unequivocally say that breathing is one of lfe's most powerful tools!
It's helped me through some of life’s scariest/stressful/crazy challenges -- childbirth, kitchen remodels, disagreements with the in-laws and not in the too distant future, I am certain I will use it in driving with a newly permitted teenager!
Dont' forget: It's all about the breath, baby!
Cindy Walker, B.A. RYT
Yoga Therapist
