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Practicing Yoga Breathing Techniques

The breathing techniques we present here are designed to relax and energize you. We didn't invent these breathing techniques they're ancient practices from traditional yoga. The breath is the bridge between the mind and body. In traditional yoga, subtle breathwork and diaphragmatic breathing are helpful in leading you toward deeper self-realization. The breathing techniques are considered an art and science in the yoga system, and yoga teachers have skillfully refined and perfected these breathing techniques over the centuries. You can practice these breathing techniques by themselves or as you do your yoga-with-weights workouts. You can consider these techniques explorations. As you master these breathing techniques, pay attention to the subtle and sometimes powerful ways that they affect your body and mind. Get to know each technique so that you can call on it when you need it. For example, depending on how the techniques make you feel, you may try the Complete Breath when you're...

Breath of Fresh Air Yoga Breathing Techniques

Reviewing step-by-step instructions for seven yoga breathing techniques This chapter explores why yoga breathing is so good for you and how it can benefit you during a yoga-with-weights workout. We also offer seven vibrant breathing techniques that will relax and revitalize you and that you can carry with you for the rest of your life.

Yogic Breathing Exercises

After you have practiced this full three-part yogic breathing, take stock of the effects of this breathing exercise. How do you feel in relation to how you felt before you began your practice of this breathing technique How does this type of breathing compare to your habitual way of breathing Did any parts of this breathing have a special feeling to you were they difficult to perform or did they feel particularly good to you Make a note of any sensations and observations. Try not to judge yourself. Let your breath be your guide and teacher. The yogic technique of kapalabhati, or Lustrous Breath, is an extremely energizing and vitalizing breathing technique. It brings a great volume of oxygen into the body in a short period of time, helps to warm and invigorate the vital organs, and aids in circulating blood quickly throughout the entire body. As you practice this breathing technique, you may want to have a handkerchief or some tissues at hand. You may find mucous secretions being more...

Long Deep Breathing

The simplest of all yogic breaths is long deep breathing. It is a habit that we in our western culture have lost. Our normal tendency is to breathe shallow and irregularly. This leads to an emotional approach to life, chronic tension, and weak nerves. The lungs are the largest organ of the human body. Average lungs can enlarge to a volume of almost 6,000 cubic centimeters. Normally we use only 600 - 700 cubic centimeters of that capacity. If you do not expand the lungs to their full capacity, the small air sacks in the lungs, called alveoli, cannot clean their mucous lining properly. Therefore you do not get enough oxygen so toxic irritants that lead to infections and disease build up. By taking a deep breath you can expand the lungs by about eight times. If you establish a habit of breathing long, deep and slowly, you will build your endurance and patience. A long deep breath can bring you back to your center, even in chaotic circumstances.

Hatha Yoga Know Your Body Know Your Mind

As we've mentioned before, Hatha Yoga works under the assumption that supreme control over the body, or the physical self, is one path to enlightenment. Hatha Yoga is a sort of spiritual fitness plan in which balance is a key. Attention to the physical is foremost in Hatha Yoga this particular type of yoga involves cleansing rituals and breathing exercises designed to manipulate the body's energy through breath control, in addition to the postures or exercises for which Hatha Yoga is commonly known.

The easy posture Sukhasana

The easy posture is a steady and comfortable sitting position for meditation and breathing exercises. The posture also helps you become more aware of and actually increase the flexibility in your hips and spine and is therefore a good preparation for more advanced postures.

Relaxing with a couple of deep breaths

Think about the many times you've heard someone say Now just take a couple of deep breaths and relax. This recommendation is so popular because it really works Pain clinics across the country use breathing exercises for pain control. Childbirth preparation courses teach Yoga-related breathing techniques to both parents to aid the birthing process. Moreover, since the 1970s, stress gurus have taught yogic breathing to corporate America with great success.

So Hum Meditation to minutes

After clearing the subtle channels of circulation with your pranayama breathing exercises, you are ready to take your attention to a more expanded state of awareness through meditation. Close your eyes completely and simply become aware of your thoughts for a few moments, then sequentially bring your attention to each of the seven chakras, audibly intoning the mantra for each energy center.

Seven Minor Yogi Exercises

This chapter is composed of seven minor Yogi Breathing Exercises, bearing no special names, but each distinct and separate from the others and having a different purpose in view. Each student will find several of these exercises best adapted to the special requirements of his particular case. Although we have styled these exercises minor exercises, they are quite valuable and useful, or they would not appear in this book. They give one a condensed course in Physical Culture and Lung Development, and might readily be padded out and elaborated into a small book on these subjects. They have, of course, an additional value, as Yogi Breathing forms a part of each exercise. Do not pass them by because they are marked minor. Some one or more of these exercises may be just what you need. Try them and decide for yourself.

Choosing a chair for comfort

A folding metal chair or a sturdy wooden chair without arms can have multiple uses as a Yoga prop. Many (if not most) beginners have a hard time sitting on the floor for prolonged periods during meditation or breathing exercises, and sitting on a chair is a great alternative to sitting on the floor. Make sure, though, that your feet aren't dangling if they don't easily touch the floor, place them on a phone book. Students with back problems often use a chair during the relaxation phase at the end of a Yoga class. Lying on your back and placing your lower legs up on a chair, combined with guided relaxation techniques from the instructor, can really help to release back tension or pain. You can find numerous books and magazine articles about doing your entire Yoga practice in a chair, with suggestions for ways to take Yoga chair breaks around the house or in your office for a quick pick-me-up.

For Further Information

System of yoga is organized, you can pursue whichever aspect of it you wish. The chapters that immediately follow will introduce you to particular approaches to hatha yoga. These and subsequent sections provide information on specific yoga practices and techniques, such as physical postures, breathing exercises, mantra recitation, and meditation, so that you can begin to practice yoga yourself as you feel ready.

Yoga Promotes Whole Body Fitness

Asanas (pronounced AH-sah-nahs) are the postures, or exercises, of yoga designed to help you master control of your body. Asanas are also meant to facilitate meditation. Pranayama (PRAH-nah-YAH-mah) are breathing exercises designed to help you master control of your breath. Asanas (pronounced AH-sah-nahs) are the postures, or exercises, of yoga designed to help you master control of your body. Asanas are also meant to facilitate meditation. Pranayama (PRAH-nah-YAH-mah) are breathing exercises designed to help you master control of your breath. Although many types of yoga exist, Hatha Yoga is the branch of yoga that concentrates on the body and is the form of yoga most emphasized in this book and practiced by Westerners. Hatha Yoga is an excellent fitness program, but it's also more. Hatha Yoga is based on the idea that gaining supreme control over your body is the key to control of your mind and freedom of your spirit. Through postures (asanas), breathing exercises (pranayama), and...

Sivananda Yoga The Style

Once students have completed the two beginners' courses, they are free to attend open classes, which are typical of a Sivananda Yoga class. These classes last for 90 minutes and follow a prescribed protocol. They begin with approximately 20 minutes of two basic breathing exercises. Breathing exercises are followed by more than an hour of physical exercises, which are comprised of 12 basic yoga postures. Each class concludes with a long, deep relaxation.

Pranayama Practice

Therefore, don't regard pranayama as mere breathing exercises - it has far greater implications. But it will only bring results ifyou practise carefully and regularly. Pranayama should become an important part of your daily practice. Asanas, pranayama and meditation all affect the differing aspects of your personality.

The Yogi Cleansing Breath

The Yogis have a favorite form of breathing which they practice when they feel the necessity of ventilating and cleansing the lungs. They conclude many of their other breathing exercises with this breath, and we have followed this practice in this book. This Cleansing Breath ventilates and cleanses the lungs, stimulates the cells and gives a general tone to the respiratory organs, and is conducive to their general healthy condition. Besides this effect, it is found to greatly refresh the entire system. Speakers, singers, etc., will find this breath especially restful, after having tired the respiratory organs.

Anatomy Of Hatha Yoga

The complete breath is one of the simplest and yet most rewarding of . the yoga breathing exercises. To begin, breathe in and out a few tim normally and then exhale as much as possible, all the way down to yo> residual volume. Then for the complete breath inhale as much as possibl which will be your vital capacity (fig. 2.26). Continue by exhaling and inhalit your vital capacity as many times as you want.

The Neuromusculoskeletal System

To any informed observer, it is plain that the musculoskeletal system executes all our acts of will, expresses our conscious and unconscious habits, breathes air into the lungs, articulates our oral expression of words, and implements all generally recognized forms of nonverbal expression and communication. And in the practice of hatha yoga, it is plainly the musculoskeletal system that enables us to achieve external balance, to twist, bend, turn upside down, to be still or active, and to accomplish all cleansing and breathing exercises. Nevertheless, we are subtly deceived if we think that is the end of the story. Just as we see munchkins sing and dance in The Wizard of Oz and do not learn that they are not autonomous until the end of the story, we'll find that muscles, like munchkins, do not operate in isolation. And just as Dorothy found that the wizard kept a tether on everything going on in his realm, so we'll see that the nervous system keeps an absolute rein on the...

Youre really out of shape

If you're very out of shape, start slow. Go to Chapter 6 and start with the gentle walking and breathing exercises. Try to observe a daily walking program of 20 to 45 minutes to get the ball rolling. When you build your confidence, go to Chapter 7 and start doing the Balanced Workout. You may also want to check out Chapter 18, which offers low-impact exercises designed for seniors.

How to Use this Guide

We have attempted to make the poses as technically correct as possible, so you may understand the full, unmodified pose. Several breathing exercises are also explained. The breathing techniques may be taught and used separately from the yoga session. Separating the physical poses from the breathing techniques will help your child not be overwhelmed by instruction. In addition, the breathing techniques are very effective and can be used at any time of day, for example, during times of stress, agitation, anger, or boredom.

These Muscles Dont Stretch

Just remember that yoga can do great things for your health and your life. The exercises will tone and strengthen your body in ways that are both different and complementary to your other physical activities. Or if you're sedentary, yoga is a great way to move into a physical lifestyle. Yoga's deep-breathing exercises and meditation can also be new ways for you to discover the limitless possibilities of your body and mind. Give it a try and welcome to the team

Motivating children with Autism Spectrum Disorders to practice yoga

After our son understood and became familiar with some of the poses and the breathing techniques, he began to be less resistant to the whole process. We felt that he really succeeded when he did some breathing techniques at the bus stop independently. Yoga is not competitive, and frustration and anger defeat the energy that goes into the practice. If you find yourself becoming frustrated with your child during a yoga session, take a break, or continue on another day. In addition, the breathing exercises in Chapter 3 may be extremely helpful in relieving frustration.

The Origins of Kundalini Yoga

The Yoga-Shikha-Upanishad (Secret Doctrine of the Crest of Yoga) is an ancient scripture that deals specifically with the process of raising the kundalini serpent power.3 This text refers to kundalini yoga as the combined practice of mantra yoga, laya yoga, and hatha yoga. Kundalini yoga is also considered to participate in the tradition of tantra yoga. The asanas and breathing exercises that form a common base in hatha yoga are believed to purify and steady the body and mind for the tremendous outpouring of energy released by the rousing of the kundalini energy. Kundalini (from kundala, or coiled, in Sanskrit) yoga is an approach to yoga that emphasizes yoga's ability to release a powerful feminine, creative energy known in Sanskrit as kundalini-shakti (female serpent power). The kundalini energy is believed to lie dormant at the base of the spine, like a coiled snake. Through a variety of practices, including physical postures, special breathing techniques, mantra recitation, and...

Phoenix Rising Yoga Therapy The Style

Phoenix Rising Yoga Therapy can be especially beneficial to those men seeking to combine their practice of yoga with greater in-depth exploration of the self. While many practitioners and teachers of yoga would agree that the goal of yoga is union of the body and mind, many specific styles of yoga focus on a particular aspect of yoga, such as the physical postures, breathing exercises, or meditation. Phoenix Rising Yoga Therapy consciously aims to integrate body, mind, and spirit through a rich synthesis of traditional and contemporary healing practices.

Kundalini Yoga as taught by Yogi Bhajan

Movements are made followed by certain short breathing exercises that charge the magnetic field. This last part is like shutting off one's computer then rebooting in order that programs one has (re)installed may take full effect in the system. The final aspect may include some now very effective meditation (Strike while the iron is hot) that may bring the session to longer than an hour.

The Theory Underlying Kripalu Yoga

Breathing techniques, and the principles of a yoga lifestyle to promote inner harmony and self-transformation. Kripalu Yoga is comprised of three levels of practice. In the first level, Stage One, known as willful practice, students learn how to practice the classic postures of hatha yoga with relaxation, deep breathing, and proper alignment. Poses are held for a relatively short period of time generally three to five flowing breaths (approximately 10 to 20 seconds). Stage One practice strengthens the body, releases chronic tension, engenders an attitude of compassionate self-acceptance, and helps prepare practitioners for deeper practice.

Reasons for the practice

Ujjayi pranayama is a simple practice but it has many subtle influences on the body and brain, both physical and mental as well as bioplasmic. The slow and deep breathing results in immediate calmness of the mind and body, as well as bringing the bioplasmic body into harmony. Furthermore, the sound at the throat tends to soothe one's whole being. If one remains aware of this sound for a reasonable period of time to the exclusion of other thoughts, then one will feel immediate benefits.

Different methods of breathing

Yogic or deep breathing combines all these three modes of breathing -abdominal, middle, upper - into one harmonious movement. It is this type of breathing that we are interested in developing, since only yogic breathing can give the maximum inhalation and exhalation of breath.

Exploring the Breath Mind Connection

You hear people say that when you get frustrated or angry you should take a deep breath and count to ten. We can't vouch for the counting to ten part, but taking a deep breath is an excellent piece of folk wisdom. Deep breathing really can calm your nerves. It can relax and center you. Some people can even control the amount of pain they feel with breathing techniques. This ability is one of the reasons why, in prenatal clinics, expectant mothers study breathing techniques to control and help ease the pain of childbirth. Breathing affects your state of mind, and for that reason, you can use breathing techniques that are supportive in cultivating a different state of mind. After you try these techniques, you may be delighted to find that you can change the mood you're in by breathing consciously and by paying attention to how you breathe. Your brain requires more oxygen than most other parts of your body. Supply it with the oxygen it needs to get more clarity of thought and to be able...

Setting aside some space

Yoga with weights is different from most exercise programs because it challenges your powers of concentration. In fact, some exercises test and develop your ability to focus more than they do your physical strength. Therefore, you should choose a place to exercise where distractions won't bother you. Not everyone can swing this, of course, but if you're fortunate enough to have a large house or a fenced-in backyard, see if you can devote an area to yoga-with-weights exercises. By establishing a place away from the rigors and demands of your daily life, you'll find it easier to concentrate on your exercises, deep breathing, and meditation. This special room or backyard space can be a source of resilience during difficult and demanding periods.

Breath Is Life

This work will take up the Yogi Science of Breath, which includes not only all that is known to the Western physiologist and hygienist, but the occult side of the subject as well. It not only points out the way to physical health along the lines of what Western scientists have termed deep breathing, etc., but also goes into the less known phases of the subject, and shows how the Hindu Yogi controls his body, increasing his mental capacity, and develops the spiritual side of his nature by the Science of Breath.

Pranayama Or Regulation Of The Vital Energy

In the beginning stages of Pranayama, there should be no retention of the breath, but only deep inhalation and exhalation. The Prana has first to be brought to accept the conditions that are going to be imposed on it, and hence any attempt to practice retention should be avoided. In place of the quick breathing that we do daily, a slow breathing should be substituted, and instead of the usually shallow breathing, deep breathing should be practiced, gradually. Vexed minds breathe with an unsymmetrical flow. Submerged worries are likely to disturb Pranayama. One may be doing one's functions like office-going, daily, and yet be calm in mind. But another may do nothing and be highly nervous, worried and sunk in sorrow. One should be careful to see that the mind is amenable to the practice.

Go with the Flow Right Here Right

Sit comfortably on the floor and breathe. Don't worry about breathing deeply. Just notice your breath. Give your breath your full attention. You can probably hear lots of thoughts rattling around in your mind, somewhere behind the sound of your breathing. Note them, but don't let them engage you. Back to the breath.

The Theory Underlying Ashtanga Yoga

In addition to emphasizing learning and repeating a prescribed series of flowing asana postures, Ashtanga Yoga also incorporates a special breathing technique, bodily locks, and a special gazing technique. The practice of Ashtanga Yoga requires the exercising of moral observances, such as discipline and commitment. It can help lead men to a state of single-pointed concentration that is conducive to meditation. A man can experience the positive benefits of Ashtanga Yoga not only during physical execution of the series of postures, but also in his life in general. Thus, Ashtanga Yoga can be a gateway to living the yoga lifestyle. Ashtanga Yoga differs from the other major styles of hatha yoga in a number of important respects. First, it incorporates a type of flowing movement known as vinyasa (uninterrupted flow or arrangement in Sanskrit). Each posture flows without interruption into the succeeding posture in a practice that is seamless and totally connected by the breath. This differs...

Warming up for the Sun Rejuvenating in Steps

Do you need a more user-friendly version of the sun salutation Do you have a hard time kneeling (as required in the 7-step sun salutation later in this chapter) or stepping through (as required in the 12-step sun salutation later in this chapter) Then try the 9-step rejuvenation sequence direct from California, using the focus breathing technique from Chapter 5

Starting out with focus breathing

If you have a little difficulty synchronizing yourself with the rhythm of the complete Yoga breathing techniques, you may want to try a simpler method we call focus breathing first. Focus breathing is a great stepping stone to all the other techniques. The following list walks you through the phases of focus breathing

Cherish the chair routine Level I

The postures in this seated Yoga routine give you the same main benefits of a regular Yoga class, including stress reduction, improved circulation, better concentration and an overall sense of well-being. This routine should take about 15 to 20 minutes. Choose one of the Yoga breathing techniques in Chapter 5 and use it for this entire routine. Follow the instructions for breath and movement and have fun

Listen to Your Body

Breathing efficiently can positively influence your physical and mental well-being. For this reason, proper breathing is integral to the practice of yoga. This chapter shows you how to breathe efficiently to boost your energy and help rid your body of toxins. You will also learn how proper breathing techniques can clear your mind, improve your concentration and reduce stress. Perform the exercises in this chapter to help improve your breathing.

Suggested Further Reading

Swami Rama, et al., Science of Breath A Practical Guide (Himalayan Institute Press, 1979). This is an eminently accessible introduction to pranayama, with a discussion of the importance of breath, the mechanism of breathing, and easy-to-follow instructions on the principal yogic breathing techniques illustrated with line drawings.

Urban Yoga Yoga Joins the Gym Workout

Urban Yoga is an approach to yoga that you may see offered in a class setting by your local gym or yoga studio. This nomenclature for a style of yoga first started to appear around the beginning of the 1980s, and has become even more widespread since then. While there is not necessarily one particular style of Urban Yoga, in general Urban Yoga refers to an eclectic blend of traditional hatha yoga postures combined with other activities that you may find offered in a gym setting. This may include aerobics choreographed to music in a high-energy spin-off. Another style may incorporate yoga practices with body-strengthening exercises. A more relaxing approach may emphasize breathing techniques, stretching exercises, and restorative poses to complement a more traditional weightlifting workout. Whatever the ingredients, Urban Yoga can appeal to men who want to de-stress by combining the traditional benefits of hatha yoga with a gym-environment workout. If you see a class in Urban Yoga...

Considering the Health Benefits of Yoga Breathing

Besides benefiting your mental outlook (a topic we explore in the previous pages of this chapter), employing yoga breathing techniques offers many benefits to your health. Here are a handful of them 1 Posture. The breathing techniques encourage good posture. Poor posture can be a cause of incorrect breathing.

Youre stiff as a board

If you're stiff by nature, yoga with weights can seem like a risky enterprise mentally and emotionally when you begin exercising. But hang in there. Breath by breath, exercise by exercise, you can escape the cage that your body has become, spread your wings, and fly. As Chapter 4 explains, yoga breathing techniques can improve the blood circulation in your body and bring new healthy cells to your muscles. Where flexibility is concerned, success breeds success. One muscle unknotting can cause the one beside it to loosen. Even people who are very stiff by nature can become limber if they stick with yoga with weights and practice it as little as twice a week. Eventually, your muscles will rest back against your bones and stretch out and elongate, and you'll be able to move more comfortably and freely.

Relaxation And Breathing

After you have settled on a meditation posture and have had some experience with it, you can make improvements with specific breathing techniques. Start with diaphragmatic breathing and notice that inhalation deepens the lumbar lordosis, pulls the chest back, and lifts the head and neck. Ordinary exhalations reverse all of these effects, permitting your head and chest to come forward and allowing the lumbar lordosis to flatten. But if you emphasize exhalation with the abdominal muscles by pressing inward gently from below, you will quickly notice that this prevents the posture from deteriorating. Make the movements as subtle as you can so that someone watching you from the side would see the posture improve only over a period of several minutes. As soon as you are straight, still, and relaxed, do your meditation.

The Origins of Iyengar Yoga

Interestingly enough, Iyengar reports that in the 1930s, it was difficult to find students of yoga, even in India.3 Fortunately for ensuing generations, Iyengar did eventually find students, and has continued to refine his approach to yoga over the decades. Iyengar has perfected the practice of more than 200 asanas and breathing techniques. In 1974, Iyengar visited the United States for the first time and introduced the West to his particular style of yoga. Over the course of his lifetime, millions of students have studied his Iyengar Yoga. He currently lives in Pune, India, where he presides over his own institute, the Ramamani Iyengar Memorial Institute (RIMYI), which he established in 1975 in loving memory of his deceased wife. His daughter, Geeta, and son, Prashant, who collaborate as teachers and researchers into the history and philosophy of yoga, have joined him in his work.

Measuring the Breath and Heart Rates

All people breathe, but a Ninja must always breathe correctly and efficiently. Most people breathe haphazardly and in turn they live shorter, unhealthy and less productive lives. Learning to breathe correctly all of the time must be practiced until it becomes natural. The most fortunate thing is that a Ninja can practice neutral breathing constantly and reap the benefits. Neutral breathing is also the basis for other breathing techniques and must be established before any other technique is attempted. Ninja should always be aware of and in control of their breathing. Performed properly, this will level the body's metabolism. The benefits will be a longer and healthier life.

Body of Light and Sound

In the practice of Kundalini Yoga, as the centers charge and come up to their natural and full voltage, they begin to resonate. Certain sounds (sacred to the centers) are combined with angles, mudras and movements and specific breathing techniques to cause the accumulated energy in these centers to begin to resonate in natural harmony with all the centers in the body field.

The Eight Limbs of Yoga

Pranayama means control (or extension) of the breath in Sanskrit. The breath (prana) is more than just the air we take in and exhale, however. Breath is also synonymous with vital energy, or the life force. Without breath there is no life. Practitioners of yoga believe that it is essential to learn to control the breath in order to still the mind. Consequently, detailed practices have been developed to enhance the flow of breath, or vital life force. These practices include various ways of inhaling, retaining, and expelling the breath. The practice of pranayama is so vital to yoga that you will find a separate section detailing the most frequently practiced of these breathing techniques in Chapter 16.

Understanding how your emotions affect your diaphragm

Deep breathing not only affects the organs in your chest and abdomen but also reaches down into your gut emotions. Don't be surprised if sighs and perhaps even a few tears accompany the tension release your breath work achieves. These are welcome signs that you're peeling off the muscular armor you have placed around your abdomen and heart. Instead of feeling concerned or embarrassed, rejoice in your newly gained inner freedom Yoga practitioners know that real men do cry.

Pranayama Nadi Shodhana Stage

The essential requirement of nadi shodhana is slow, deep and rhythmical breathing. This results in less number of breaths every minute, for as one breathes more deeply the frequency of respiration automatically decreases. In everyday life most people breathe fifteen to twenty times per minute. These are generally shallow gasps which utilize only a very small portion of the available lung capacity. As such, a lot of energy is used in breathing, with a relatively small return in terms of the energy that we induce into the body. In other words, we could easily induce the same or even more vital energy into the body, in the form of oxygen, and expend less muscular energy by breathing slowly, deeply and rhythmically. Rhythm too is important, for spasmodic, jerky respiration also tends to use up far more muscular energy than smooth and relaxed respiration. This is one of the reasons, although not the main one, for practising nadi shodhana pranayama to train us to habitually breathe in a...

Releasing blockages and dissolving the subconscious mind

Systematic yogic sets that focus on specific centers and systems in the body field. These are combined with a number of powerful breathing techniques that purify and supercharge the bloodstream with oxygen, electricity and the other vital chemicals in the air. The charged and purified blood then flows into the areas are saturated with blood due to the pressure of the positions and movements, with the result that the nerves begin to charge and fire completely, the capillaries in the related organs and glands open and discharge their toxins, the cells discharge accumulated waste and vitality and life force begins to flow back into these centers.

Tantra Mantra and Kundalini Yoga

Mani Padme Hum Written Sanskrit

To awaken the kundalini, you must go through complex mental and breathing exercises that should be practiced only under the guidance of a qualified teacher. Sometimes (though it's rare), a kundalini awakening will happen spontaneously, but don't be scared away. Kundalini Yoga is, at its heart, searching for the same thing as all other types of yoga. Classes are available in this interesting branch of yoga with proper instruction, the practice of Kundalini Yoga can be enjoyable, energizing, and ultimately enlightening.

Coping with Loss and Grief

Yoga helps us simplify our lives, our emotions, and our material concerns. The study of yoga can help us gain perspective on what is important. It can help us detach from our competitive selves and see our bodies and minds as oases of self-discovery. Shav-asana, the corpse pose (Chapter 19), helps us to explore death within life. We can also discover that the limits of our body do not define our existence. Our existence is interconnected with the joys and sorrows of all life, including the bee on the porch, the bird in the air, the snake on the path, the fish in the water. Letting ourselves be with, and be one with, all of life can open up truth to our minds and hearts. We may not know you personally, but we know one thing about you You are worth the effort required to make a regular life into a great life. It's never too late to start living to start practicing yoga to start moving and bending and stretching and lifting to start focusing, concentrating, breathing deeply, and...

Alternate Nostril Breathing

One of the best breathing exercises for calming the nervous system s alternate nostril breathing, or nadi shodanham. This is a concentrati n as well as a breathing exercise, and it is possibly the single most imp tant preparation for meditation in hatha yoga. There are dozens jf variations to suit differing needs, abilities, and temperaments. At > ie extreme, mental patients, flighty or hyperactive children, or anyone v o has difficulty concentrating can simply sit up straight, rest their elbi s on a desk, press the right nostril shut with the right index finger, i d exhale and inhale three times. Then they can press the left nostril si it with the left index finger and again exhale and inhale three times. '1 is simple exercise can be repeated for 5 minutes at a pace of 1- to 2-sec d exhalations and 1- to 2-second inhalations (15-30 breaths per mini e) using abdominal breathing. It trains concentration because it requ > s sitting straight, counting the breaths, switching nostrils...

Transformation Transmutation Transfiguration

In the practice of Kundalini Yoga, as taught by Yogi Bhajan, there are innumerable sets of specialized yogic exercises combining posture and movement with many powerful breathing techniques and certain body locks that together create an expanding a contracting and vibratory pressure on various areas of the body, that saturated with blood and vitalized by the air bring about a charging and purification of the nerves, glands and organs. In addition, numerous kriyas, mantras and laya yoga chants, mudras and meditations effect still subtler changes in the consciousness that release accumulated mental and physical blockages.

Uplifting Weight Lifting

Lifting weights adds bulk to muscles but decreases flexibility. Many weight-lifters are muscle-bound. Weight-lifters can benefit dramatically from yoga While weight training builds bone, muscle mass, and strength, yoga lengthens the muscles and keeps them flexible. Weight-lifters also benefit from the breathing exercises and balance training of yoga. Yoga is really a form of weight lifting. You aren't lifting barbells, but in many of the poses, you are lifting your own weight. Think about how much you weigh wouldn't it be quite an accomplishment to lift that weight easily

Traditional Warning

Thoracic Breathing

Caut ions to be judicious and respectful of breathing exercises abound in the literature on hatha yoga. And it does indeed seem from anecdotal reports of explorers in this field that the rhythm and record of our respiration resonates throughout the body. It seems to accentuate whatever is in the mind, whether it be benevolence or malevolence, harmony or disharmony, virtue or vice. On the negative side, experienced teachers report that quirk-mess of any sort gets accentuated in students who go too far. It might be an abusive streak, laughing inappropriately, speaking rudely, nightiness, twitchiness, or nervous tics. Right to left physical imbalances also become exaggerated. Unfortunately, novices often close their ears to warnings having become addicted to their practice, they will not be denied. Competent teachers of hatha yoga will be watchful of these simple matters and wary of tutoring refractory students. Even the beginning exercises discussed in this chapter should be treated...

Dont Forget to Breathe

And once again, we remind you of your ever-present breath. Although breathing exercises are performed separately from the postures, breathing is also important during the postures. Of course, you have to breathe while exercising, but becoming aware of your breath, even breathing in a specific way according to the posture you are holding, will enhance your practice and help your body work better. Breathing deeply and well during exercise keeps a steady supply of oxygen in the blood so muscles can work at their peak. Breathing keeps the mind calm and focused, which will further enhance your workout. And since the breath is the vehicle by which prana, the universal life force, enters the body, you'll certainly want to breathe

Patanjalis yoga sutras is in simple terms a guidebook for cultivating a sattvic mind

The Sutras explore many aspects of living, including relationships, lifestyle, body, breath, the senses, and mind. The aim is to achieve wholeness by refining the individual parts and clarifying their relationships. Since, according to Yoga, they are all interconnected, refinement in one area will create improvement in the others. Therefore, using slow deep breathing to move the body into stable, comfortable postures helps to focus the mind and brighten the emotions.

The Yogic State Part Immersion

What are we practicing when we spend an hour doing different asanas On the surface, we are practicing movements aimed at making our bodies more flexible. Also, we are practicing slow, deep breathing for its physiological benefits. This is on the surface. On the inside we are practicing certain skills. Most importantly, we are practicing focusing, immersing ourselves completely in the activity. Ideally, all of the mental activity is directed exclusively to moving, breathing, and relaxing. There is no fear, agitation, craving, or any other condition characterized as Dukkha. This chapter and chapter 21 deal with implications of this practice. We are also learning to be without pejorative judgment. The significance of this practice is discussed in the next chapter. One particular means is waiting. We frequently have to wait at the doctor's office, on line at the supermarket to reach our goal. If you are required to wait (e.g., the line at the supermarket checkout counter is extra long)...

Kundalini Yoga to stimulate the Ajna KYkriyas From Keeping up with Kundalini Yoga

Supporting yourself with the palms of your hands and the soles of your feet, and with your rear end up in the air, form a triangle with the ground. Your body should form a straight line from the heels to the buttocks and from the buttocks to the wrists. The head should be in line with the body and the arms should be about 2 feet apart. Remain in this position with long, deep breathing for 2 - 3 minutes. Then inhale. Exhale and apply mool band. Hold the breath out briefly. Inhale and relax. This exercise aids in digestion and works to strengthen the nervous system.

Abdominal Breathing With Active Exhalations

No breathing technique will work unless you are sitting correctly, as two simple experiments will show. First sit perfectly straight and breathe evenly, remaining aware of the elliptical nature of the breathing cycle and making sure that you are not creating pauses or jerks at either end of the ellipse. Now slump forward slightly and allow the lumbar lordosis to collapse. Notice three things inhalation is more labored, exhalation starts with a gasp, and it is impossible to use the abdominal muscles smoothly to aid exhalation. Breathing evenly is impossible and meditation is impossible. The lesson is obvious Don't slump. The bellows breath (bhastrika) and kapalabhati are both highly energizing abdominal breathing exercises. In their mild form they are excellent for beginners, because they require only that students be acquainted with even abdominal breathing. The bellows breath imitates the movement of the blacksmith's bellows, and kapalabhati requires sharp exhalations and passive...

Kundalini Yoga series

Sit on the right heel, with the left leg stretched out. Take hold with both hands of the big toe of the left foot. Straighten the spine as much as possible by arching the spine forwards. Bring the chin in and bend the head forwards so that you are looking at the bog toe through the third eye. This is for the life nerve, the ida nadi and the pituitary gland. Begin Long Deep Breathing for 3 minutes. Then inhale and hold the breath for 30 seconds. Then exhale, inhale, exhale and inhale and hold the breath for 30 more seconds. Pull the root lock. Then exhale and change legs and repeat. 3. Remaining in the same posture as ended in 2, a the spine, shoulders back, and dropping the head back so as to feel pressure in the upper spine and neck, begin long deep breathing for 3 minutes. Then inhale and hold the breath for 30 seconds. Pull the root lock. Then exhale, inhale, exhale and inhale and hold the breath for 30 more seconds. Pull the root lock. The exhale and bring the head straight, and...

Detachment Pratyahara

The fifth limb of yoga is sense-related. Pratyahara is the practice of withdrawing the senses from everything that stimulates them. Normally, we live by our senses. We are drawn to look at beautiful or even ugly things. We listen, we taste, we touch, and we smell. This is the ordinary state of things, but it's also a state we can temporarily suspend in favor of a deeper awareness. Pratyahara cuts off the connection between the senses and the brain. This can happen during breathing exercises, meditation, the practice of yoga postures, or any activity requiring concentration.

Jivamukti Yoga Eclectic Urban Yoga

Each class is one hour and 35 minutes long and integrates chanting, breathing exercises, music, meditation, and ancient, traditional sacred scriptures into a vigorous physical practice that includes a vinyasa flowing sequence of asanas (see Vinyasa Yoga, page 108). It provides a blueprint for incorporating the physical and spiritual aspects of yoga into modern man's life.

Being a Committed Yogi or Yogini

The traditional practice time for Yoga is 24 hours a day, as we discuss in Chapter 20. But even full-fledged yogis and yoginis don't perform postures and other similar exercises for more than a few hours daily. (Of course, some of them don't practice any physical exercises at all but pursue meditation exclusively.) Some people can carve out a regular Yoga practice time in their daily schedules. Many others, however, find this commitment completely impractical. Yet you can still benefit by attending classes just twice a week even attending a group session once a week may introduce a little balance into a hectic lifestyle. You also have many opportunities during the day to work in a few Yoga postures or breathing exercises during car rides or coffee breaks, or while going shopping.

Prime of Life Yoga routine Level I

You can find detailed instructions for each of these various poses or their variations in Chapters 4, 7, 8, and 15. Choose a breathing technique from Chapter 5. Hold each posture and its variation for six to eight breaths, with the exception of warrior I (described in Steps 2 and 3) and revolved triangle variation (Steps 9 and 10). For each of these, move into and out of the postures three times and then hold for six to eight breaths. This routine should take about 30 to 35 minutes.

Utthita Parsvakonasana

Remain in this pose from half a minute to a minute, breathing deeply and evenly. Inhale and lift the right palm from the floor. In this pose the chest is fully expanded and this helps deep breathing. It relieves stiffness in shoulders and back, tones up the ankles and knees and cures stiffness of the neck. It also reduces fat round the hips. 7. Stay in the pose from 20 seconds to half a minute with deep breathing. Inhale and return to position 2.

Prime of Life Yoga Routine Level II

For detailed information on the various postures in this section or their variations, head to Chapters 4, 7, 8, 11, 12, and 15. Select a breathing technique from Chapter 5. Hold each posture and variation for six to eight breaths, with the exception of the warrior II posture (Steps 3 and 4), and the seated forward bend posture (Steps 12 and 13), both of which you move into and out of three times before holding for six to eight breaths.

Background and Training of Teachers

The Sivananda Yoga teacher training program was developed by Swami Vishnu-devananda. The first level includes instruction in such various yoga practices as yoga postures, breathing exercises, cleansing techniques, proper diet, meditation, mantra, yoga philosophy, and anatomy and physiology. In addition, an advanced yoga teacher training course is offered once a year.

Kundalini Yoga The Style

The techniques that are used in kundalini yoga are aimed specifically to increase the heat in the body. Thus, relatively active physical movements can be used. These can include traditional asanas that are performed with more vigor and motion than typical hatha yoga practices. For instance, the Sun Salutation series (see page 114 ) might be performed with jumps included. The Bridge Pose (see Fig. YPS.11 on page 131) might be made more active by the practitioner alternately bending and straightening the arms to raise and lower the back, torso, and core of the body up and down in a rhythmic pumping motion. In addition, physical movements that involve twisting and moving the spine vigorously can help activate the energy in the spine. The application of locks and seals (for instance, contracting the area of the anal sphincter or planting the tongue against the roof of the mouth) can be used to seal in as much energy as possible so that it remains contained and is not dissipated. The use...

Repeat Steps and with a nice slow rhythm

After you become comfortable with this exercise, combine it with our recommended breathing techniques from earlier in this chapter focus breathing (which we cover in Starting out with Focus Breathing) or any of the techniques in Appreciating the complete yogic breath (belly breathing, belly-to-chest breathing, or chest-to-belly breathing). You can decide which technique you prefer as you begin combining breathing with movement.

Nostrilbreathing Vs Mouthbreathing

We have given considerable space to this subject of nostril-breathing, not only because of its great importance in its reference to health, but because nostril-breathing is a prerequisite to the practice of the breathing exercises to be given later in this book, and because nostril-breathing is one of the basic principles underlying the Yogi Science of Breath.

Whats Up with My Digestion

If you don't seem to have a particular problem other than the simple presence of lots of stress, practice deep breathing to increase the production of endorphins in your system. Endorphins are the body's natural painkillers and will help lower your blood pressure and heart rate. If you don't seem to have a particular problem other than the simple presence of lots of stress, practice deep breathing to increase the production of endorphins in your system. Endorphins are the body's natural painkillers and will help lower your blood pressure and heart rate.

Pranayama to minutes

Begin with five to ten minutes of pranayama breathing exercises. Start with several rounds of Bhastrika, or bellows breath, to clear your body of toxins. Then perform three or four Dirgha breaths, bringing air sequentially into your lower, middle, and upper lung spaces. Next, shift into Ujjayi breathing for several minutes, slowly inhaling and exhaling with a slight contraction of your throat muscles. Finally, move into Nadi Shodhana, or alternate nostril breathing. Partially close your eyes as you perform Nadi Shodhana to draw your attention inward. Depending upon how much time you have available, spend five to ten minutes performing your breathing exercises.

Stress Relief

One of the most recognized benefits of yoga is stress reduction. The practice of yoga poses, meditation and breathing exercises are all clinically proven methods of relieving stress. Practicing yoga can help relieve stress by clearing your mind and bringing your attention to the present moment. Relieving stress can have a positive effect on your health, especially since medical practitioners consider stress to be the cause of many illnesses.

Rockin Running

But I know yoga won't give me the cardiovascular strength and endurance that running gives me you may be protesting. Consider this Runners rely on strength and balance. Flexible runners get injured less often. Runners also tend to have shallow, hard breathing patterns they sometimes hyperventilate. Yoga's deep breathing exercises increase your lung capacity, getting more oxygen to your brain and increasing your endurance.

Blow Your Mind

So how do you get that prana inside you where it belongs By learning pranayama, or yoga breathing techniques. Pranayama isn't difficult, but it takes concentration. There are many exercises to try. Following are a few. Experiment with each and consider incorporating a few of them into your yoga workout, between poses, before or after your workout, or whenever you need instant energy or calming. You can practice breathing exercises just about anywhere, but they'll be more productive if you practice them in certain positions. All the following exercises will work better when your spine is aligned and your lungs are able to expand to their maximum, not when you're slumped over in a chair watching television. Let your body position make things simpler.

Yoga K

> Kids can also learn breathing exercises. But keep it simple. Have kids rest their hands on your stomach to feel how your stomach moves gently when you bring your breath lower. Then have them try this on each other. Ask them if they remember when they were sleeping in the crib and their tummies moved up and down. Ask them to pretend they are in the crib now.

Yogic Breathing

Proper breathing is an important part of yogic philosophy. Yogis feel that good breathing is a way to purify and cleanse the body and mind. Different types of breathing exercises may also balance the nerves and all the systems of the body. Whole books have been devoted to the benefits and techniques of different types of yogic breathing.

Half lotus

Half Lotus Pose is a seated pose that stretches and helps to open your hips. This pose is also useful for practicing breathing exercises and meditation. To warm up for Half Lotus Pose, you can perform Rock the Baby, as shown on page 52. Lotus Pose is an intermediate to advanced seated pose that provides a deep stretch for your hips. This pose can also help to open your hips and improve your seated posture. You may want to use this pose for breathing exercises or meditation.

Deeper Peace

Hugo Patrocinio, a 27-year-old Miami resident, served eight years as a Marine infantryman, including two tours of duty in Iraq. He was getting ready to go back for a third time when he was diagnosed with PTSD. He could sleep only with the help of heavy prescription medication. Psychotherapy didn't help. Then he took a yoga class. Within the first 10 minutes of the class, after some breathing exercises and instruction to let the mind dri ft away, he fell asleep. The teacher let him sleep the entire time, When the class was over, I finally felt like I'd had some rest, he says.

The Yoga Lifestyle

The Yoga Vasistha, one of the leading classic texts on yoga, described the experience of self-realization by a sage named Uddalaka. It recounts in detail how this man achieved bliss. Uddalaka engaged himself in austerities and the study of scriptures. He sat down in meditation and recited the sacred word Om, while he practiced special breathing techniques. And through these means, Uddalaka entered into a superconscious state in which he achieved enlightenment and liberation. It is significant that the writer of this sacred text underscores the fact that Uddalaka achieved self-realization without the practice of hatha yoga All this Uddalaka practiced without the violence involved in Hatha Yoga, for Hatha Yoga gives rise to pain.1 Pursued to the fullest, yoga can help you make the most of both your body and your mind to achieve a place of inner peace and tranquility. In addition to providing guidance on beneficial physical postures, yoga can also help teach you about ways to live a...

Reinventing Self

The yoga offered usually includes Warrior poses and partner stretches, breathing exercises, and guided meditation. Fitton says the teachers always offer the girls a chance to work hard with a vin-yasa flow, which the teens love because it really relaxes them. And we'll invite the girls to teach some of the poses, too.

Pranayama

The definition of pranayama is usually given as breath control. Though this may seem a fair interpretation in the light of the practices involved, it does not convey the full significance of pranayama. If one bears in mind what we have already said about prana and the bio-plasmic body, one can appreciate that the primary aim of pranayama is to bring about control of far more than one's breath1. Though oxygen is a form of prana, pranayama is more concerned with influencing the more subtle forms of prana. As such one should not make the mistake of regarding pranayama as merely breathing exercises. Of course the practices do improve the introduction of oxygen into the physical body and the removal of carbon dioxide. Of this there is no doubt, and this in itself brings about wonderful physiological benefits. But pranayama actually utilizes the breathing process as a means to manipulate all forms of prana within the human framework whether gross or subtle. This in turn has repercussions on...

New Mama Yoga

Practicing yoga now is important because you need the energy. Filling your body with prana through breathing exercises and 10 minutes daily in shavasana will recharge you and make the little sleep you do get more productive. Your body also needs all its resources to heal itself after childbirth.

Salaam

The Hindu Yogis have always paid great attention to the Science of Breath, for reasons which will be apparent to the student who reads this book. Many Western writers have touched upon this phase of the Yogi teachings, but we believe that it has been reserved for the writer of this work to give to the Western student, in concise form and simple language, the underlying principles of the Yogi Science of Breath, together with many of the favorite Yogi breathing exercises and methods. We have given the Western idea as well as the Oriental, showing how one dovetails into the other. We have used the ordinary English terms, almost entirely, avoiding the Sanscrit terms, so confusing to the average Western reader.

What is Yoga

Raja Yoga or Ashtanga Yoga combines Hatha Yoga and long periods of pranayama (breathing exercises) with long hours of solitude, study and meditation. Specifically designed sets put alternating contracting and expanding pressure on certain nerve centers and related glands and organs. This pressure increases the flow and saturation of blood to these areas. When combined with powerful long deep breathing and breath of fire in their several variations, including retention on the exhale and or inhale and in combination with certain body locks to direct the flow of energy, these centers open, discharge their toxins and begin to build a bio-chemical charge and balanced voltage that eventually brings all the centers and the arc of the magnetic field into a terrific balance. This charging of the centers converts their inner sound vibration from a dull thud of clay to an electric vitality, like tightening the strings of a guitar with 8 strings. The mind is now in a static balance, very still.

Bend twist

As you perform Standing Forward Bend Twist, focus on moving deeper into the twist with each exhalation. The position of your arms in this pose opens your chest to increase your capacity for deep breathing. If you find looking up at your raised hand strains your neck, you The position of your arms in this pose allows your chest to open more, which can increase your capacity for deep breathing. Since the twist in this pose is intense, be careful not to move deeper into the pose than is comfortable for you.

How to Practice Yoga

Knowing how to practice yoga involves more than knowing how to do the postures. You won't be able to relax very easily in scratchy, stiff clothing that doesn't allow you to move freely. Likewise, the attitude you wear can hinder your practice. Learning to suspend your doubts, worries, and fears during your yoga practice is important for progress in your yoga journey. So is understanding when you are pushing yourself too hard, listening to your body to determine what it needs and what it doesn't need, and being prepared for deep breathing by knowing a few basic principles.

Matsyasana

Fish Pose is a calming pose that provides a good stretch for your neck and upper back. You can also use this pose to increase the flexibility of your spine and release tension in your back. This pose is also beneficial for opening your chest to facilitate deep breathing, which is especially useful for asthmatics.

Low Breathing

This form of respiration is far better than either of the two preceding forms and of recent years many Western writers have extolled its merits, and have exploited it under the names of Abdominal Breathing, Deep Breathing, Diaphragmatic Breathing, etc., etc., and much good has been accomplished by the attention of the public having been directed to the subject, and many having been Induced to substitute it for the interior and injurious methods above alluded to. Many systems of breathing have been built around Low Breathing, and students have paid high prices to learn the new ( ) systems. But, as we have said, much good has resulted, and after all the students who paid high prices to learn revamped old systems undoubtedly got their money's worth if they were Induced to discard the old methods of High Breathing and Low Breathing.

Patent Pending

Calming the Mind While energizing the body, Padmasana can also be a profoundly calming and stabilizing pose. Lotus helps to maintain proper posture and spinal alignment, which facilitate the deep breathing necessary to obtain a meditative state. And interlocking the body parts helps keep movements to a minimum. From this steady scat, the senses can turn inward. According to Stryker, the pelvis grounded into the floor stimulates the nerves in the sacrum, which activates the parasympathetic nervous system for a calming effect.

November

Raise both legs up and down with breath of fire. Time the motion with the breath. After 1 Minute, switch to long, deep breathing but continue the leg lifts. Control your movements so that the feet don't make noise when they touch the ground. 2 1 2 Minutes.

Pranayama Breathing

To allow germs to accumulate in the lower areas of the lungs. Conversely, a person who breathes slowly tends to also breathe deeply and thereby fill the lungs to a greater depth. This helps to remove stagnant air from the lower reaches of the lungs and to destroy the breeding ground of germs and the germs themselves. There are other reasons that relate longevity to slow and deep breathing. For example, deep breathing imparts a good massage to the abdominal organs via the diaphragm. This is a natural and essential subsidiary function of the breathing process, which is often overlooked. The massage of the liver, stomach, etc. keeps them in good working order by expelling old, impure blood and allowing pure, oxygenated blood to replace it. Shallow breathing connected with fast breathing does not give the internal organs the massage they require. This can lead to various diseases. It, in itself, does not cause them, but tends to encourage the onset in conjunction with other body factors....

General summary

Often done by people who do little exercise and who don't breathe deeply. Methods of overcoming this problem include the practices of pranayama and asanas. Sirshasana, once again, is a useful asana because it automatically induces slow and deep breathing in the final pose. Also, in the final position of sirshasana, the brain receives an abundant supply of oxygen due to the direct and downward flow of blood from the heart.

The Basics

The breath begins by extending the abdominal wall (1), then the ribs widen (2). Lastly the upper chest, collarbones and breastbone get pulled forwards and outwards (3). On the first step of the exhale the upper chest relaxes (3), then the ribs sink (2), and finally the abdominal wall contracts (1). Long, deep breaths are both relaxing and centring.

Padmasana Lotus Mudra

Now, flex forward at the waist until you are resting your lower abdomen on your thighs. Relax into this pose for several slow, deep breaths. Grasp your hands together behind you and slowly lift your arms upward, keeping them straight. Hold this position for ten seconds, breathing deeply, then lower your arms and slowly return to a sitting position.

Breathing

Specific breathing technique for each workout in this book. As part of designing your own workout, choose a breathing technique of your own. Chapter 4 explains the Complete Breath, the Ocean Breath, and other breathing techniques. When choosing a breathing technique, consider what type of workout you've created for yourself and select the right breath to go with it. For example, if yours is a dynamic workout, choose the Ocean Breath because it will rev your engine. Go with the Complete Breath if your workout is more even-tempered. Try the Cleansing Breath to get your focus and breath control going.

Achieving Vitality

Mastering prana, both physical and mental, is probably the single most important aspect of Hatha Yoga. Prana powers the universe with its energy, and it's the profound connection between you and everything else. Amazingly, something as simple as a breathing technique is the first step to becoming aware of the movement of prana through your body and throughout the universe.

The Balancing Breath

The object of the Balancing Breath is to develop a conscious control of your breathing. Try this simple breathing technique when you feel tired or overwhelmed or when you just want to clear your head for a moment. The Balancing Breath is similar to the Complete Breath (which we cover earlier in this chapter), except that you inhale and exhale to a count of four instead of exhaling for a longer period of time.

In this part

Part II looks into yoga-with-weights breathing techniques and explores the mental side of yoga with weights how to break the mental barriers that keep you from exercising and how to quiet and calm your mind. You also practice some warm-up techniques that prepare you to dive into exercises that lead you to a healthy lifestyle. When you're warmed up and ready, tackle the Balanced Workout (see Chapter 7), which we designed to tone your entire body in one workout session.