yoga4healthyliving

Pranayama

A few tips to help you with your yoga breathing. Start with ....breath in, breath out...that will get you going!  Take a look here for something more 'technical':

http://www.associatedcontent.com/article/1708303/understanding_yoga_breathing_techniques.html

Yogic Breathing

My friend Maurice is 87 years old and has been practising yoga for over 40 years (and never attended a class!) and is still in fine fettle, playing the odd nine holes of golf and driving himself around.  He maintains that yoga has helped him to be in such good health.  We chatted today over a coffee at Leighton Buzzard Golf Club and he reminded me that one of the most important aspects of yoga is using the breath to calm and clear the mind.  Wise words.  Take a look here for ideas on yogic breathing. http://swamibabyboutique.typepad.com/

Effective Breathing

Respiratory areas situated in the brain constantly monitor the breathing process, eg fear inhibits the in-breath; anger produces a panting breath; pain seizes up the breath dramatically.  Natural and effective breathing is not a process of increasing the intake of oxygen, but of securing its effective distribution.  When we are quiet and peaceful, the body's oxygen intake is reduced because the breathing slows down.  So from an average of 15 breaths per minute, when we begin to relax effectively or move into a state of meditation, the rate drops to around 6 breaths a minute with a decline in oxygen intake of up to 10 per cent.  That is perfectly OK for when we are in a relaxed state as we need little oxygen when we are physically still.  However to increase the oxygen intake to provide each cell with the oxygen they need to produce energy, we can begin to breathe deeply into our abdomen and feel our abodominal wall  gently expand as we inhale and contract a little as we exhale.

Happy New Year!

Pranayama

Yogic breathing can be incredibly helpful in managing stress.  One of my favourites is developing a long out breath.  You only need to practice this for a few minutes to feel the difference.  You can do it anytime and anywhere.  How about in looking away from your computer for 5 minutes today and just focusing on your breath?  Turn off the telly and tune in to you instead?  Here's how to do it.

Close your eyes.  If you feel very tense, breathe in through your nose and push the air out through your mouth, making a circle of your lips.  Do this a few times until you begin to feel relaxed.  As you inhale, simply count, 1 oh, 2 oh, 3 oh, 4 oh, 5 oh.  this may sound silly, but it gives you the correct rhythm.  As you exhale, do the same 'oh' counting but go for 6 or 7 or 8 or 9 stopping at which ever number feels 'comfortable' for you.  If the in breath comes in in a rush then go for a lower number on the out breath.

As an extra, when you have mastered the above, focus on a point just about your navel and feel that drawing up slightly as you exhale.  In time your in breath will also lengthen.  Just notice what you feel as you adopt the lengthened out breath.  Would love you to post a comment and let me know how you get on with it.  So go ahead now and just r-e-l-a-x...

Pranayama

Focusing on the breath can be challenging sometimes, especially when the mind is at its busiest!  Have a go at counting the exhalation.  So, inhale and as you exhale count one.  Inhale again and as you exhale count two. Repeat up to five and then start again.  You will begin to notice that your mind slows down as you have to concentrate on the counting.  If you lose count it doesn't matter just go back to start at one. 

Ujjayi breathing

Erich Schiffmann,  in his wonderful book, 'Yoga The Spirit and Practice of Moving Into Stillness' encourages us to use Ujjayi breathing to create and sustain an energized relaxation, as well as centring our awareness in the present moment.  I particuarly enjoy using it when I am deep into a posture such as a sitting spread leg fold to allow myself to go deeper into the posture with ease. 

Click here to find how Erich describes Ujjayi breathng.

Meditation

Have you ever had a go at meditation?  I know it took me a while to get into it and there are certainly lots of different ways.  My own view is that it gives us an opportunity to 'let go' of our thoughts and just notice what happens as thoughts appear.   To get yourself started you can find a quiet warm room (no phones) sit upright or lie down comfortably, bending your knees if your back feels uncomfortable. Notice your eyes closing and feeling heavy.  Begin to notice your breathing. Allow the in breath to gently inflate your abdomen and your out breath to gently deflate it.  Just let thoughts pass through your mind, as if they were on a conveyor belt.  Avoid attaching to any thought just kind of say to yourself 'oh that was an interesting thought that just floated by' and go on to watch the next one.  To make it a little easier you can draw your focus to your breath entirely.

Just a few minutes a day, preferably early morning or early evening.  But anytime is better than no time!  Regular practise will leave you feeling calmer, your blood pressure is more likely to be normal and you will generally develop more of a sense of well being.  If you struggle with the above you can order my Stress Management with Relaxation CD which will really help you.  07817959161. 

Have a happy weekend and let's hope the sun shines......