yoga at home

Yoga and Your Breath

Bald Guy Pranayama , ,
Yoga classes

Why is the breath so important when it comes to practicing yoga? It’s more than just a soothing exercise. Breath and its many types can impact not only your yoga practice but everyday life. You’re already familiar with the idea of “just breathe” when trying to calm nerves and this is because breath control or consciously changing one’s breathing pattern can affect your emotional state. What happens, essentially, is your cerebral cortex becomes activated and sends inhibitory impulses to your hypothalamus, which is the part of the brain dealing with emotions, and therefore helps you to relax.

In yoga, the breath is believed to control the body, mind and emotions. There are 72,000 channels–called “nadis”– through which the subtle energy flows throughout the body. Three of these nadis are considered the most important: Ida, Pingala and Sushumna.

Yoga classes brisbaneThe Ida courses through the chakras (energy centres) and ends in the left nostril. Ida is associated with the energy of the moon and has a calming effect. The Pingala, meanwhile, ends in the right nostril and is aligned with the energy of the sun and has a heating effecting. The Sushumna is the central channel, where the Kundalini (primal energy located at the base of the spine) travels and is associated with balance.

Prana is the vital energy that moves the lungs and, through pranayama, you can control prana while practicing yoga. Prana should not be confused with the breath itself. Pranayama has three stages of respiration: Pooraka (inhalation), Kumbhaka (retention) and Rechaka (exhalation). The process of pranayama can break your breathing pattern, which may be more tense and shallow than you would like. As a result, you can experience clearer perception and connect with your true Self.

Breath is such a crucial part to the practice of yoga that yogis believe the speed at which you breathe will dictate the length of your life. It’s said that if you breathe 15 times per minute, you will live 75 to 80 years. If you breathe 10 times per minute, you will live up to 100 years.

Here are some breathing exercises to get you started.

Basic Breath Awareness

This is a gentle introduction to diaphragmatic breathing, also known as deep breathing, which involves contracting the diaphragm. This will teach you conscious breathing while calming the nervous system, reduce stress and anxiety, and promote self-awareness

  1. Lie on your back with knees bent with feet flat on the floor and hip-width apart.
  2. Place a palm on your abdomen and breathe in and out for a few moments. Note the quality of your breath. Is it tense? Uneven? Shallow?
  3. Gradually begin to breathe as relaxed and as smooth as possible, pausing after each breath in and out.
  4. Feel the movement of your diaphragm with your palm still on your abdomen, actively expand your abdomen when you inhale and contract when you exhale.

Sitkari Pranayama (The Cooling Breath)

This particular exercise involves drawing the air across the tongue and into the mouth, resulting in a cooling effect on the nervous system. This will also improve focus and soothe excess heat. This exercise is great as well for when you’re feeling drowsy.

  1. Open your mouth slightly and place your tongue just behind your teeth.
  2. Inhale slowly through your mouth and raise your chin towards the ceiling. Allow the air to wash over your tongue.
  3. At the end of inhaling, close your mouth and exhale through the nostrils and slowly lower your chin back to neutral.

The Long Exhale

Prolonging your exhalation has wonderful benefits from easing anxiety to reducing insomnia and sleep disturbances. This exercise will increase your exhalation to twice that of your inhalation.

  1. Lie on your back with knees bent with feet flat on the floor and hip-width apart.
  2. Place a palm on the abdomen and take a few gentle breaths, actively expanding and contracting your abdomen.
  3. Silently count the length of each inhale and exhale. If inhalation is longer than exhalation, slowly begin to make them equal.
  4. Gradually increase the length of each exhale by 1 to 2 counts. Do not go beyond twice the count of your inhalation and never strain yourself to go more than you’re comfortable with.

What is Yoga?

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Yoga 101 for Beginners

What is an asana? What yoga gear do I need? I have this specific physical problem…can yoga help me with it? Do I need to meditate to do yoga? If you’re new to the world of yoga, you may have asked yourself one or two of these questions. As with any form of physical activity, it’s important to learn the basics. But more importantly, yoga has a valuable history with philosophies and etiquette that any beginner should know. This guide will not only keep you informed, but also make you further appreciate yoga.

Origins

The word “yoga” comes from the Sanskrit root yuj, which means “to yoke or join together” and has been interpreted as a “union” of mind and body. It’s believed to have originated in India over 20,000 years ago. There is no written history of the exact origins of yoga, however, it was around 2,000 years ago when the Indian sage Patanjali began collecting statements for the Yoga Sutra, which is considered the authoritative text on yoga.

Yoga is often viewed as a practice involving spiritualism and this idea is accurate since yoga is one of the six schools of philosophy in Hinduism. Followers of Buddhism also use yoga for meditation. But don’t mistake yoga for a religion–it is not. It is, essentially, a philosophy that happens to be interwoven with other religions, none of which you need to study or follow to do yoga.

Types of Yoga

Yoga comes in many different styles, each with its own techniques and benefits. Some are meant to be relaxing, while others more physically challenging. Among the most popular types of yoga are: Ashtanga, Hatha, Hot, Kundalini, Iyengar, Restorative, Yin and Vinyasa.

Benefits of Yoga

Yoga lessons near meYoga has physical, mental and spiritual benefits, making it one of the best practices for your overall health. While not necessarily a cure to ailments, numerous studies have found yoga to be beneficial for people coping with a variety of issues.

Physically, yoga can improve flexibility, strength, balance, stamina, and body alignment. Mentally, yoga has been found conducive to stress reduction, body awareness, better sleep, self-confidence, and relaxation.

Yoga Gear

Depending on the type of yoga or posture, you may not need all of these things to practice yoga. Acquiring a yoga mat is a usually a good place to start.

  1. Yoga mats come in different lengths for different heights and thickness for extra cushioning. For sanitary reasons, it’s best you get your own mat.
  2. Straps are beneficial for a variety of poses for different parts of your body.
  3. Blocks provide support when it comes to extending to the floor or stability when holding asanas.
  4. Blankets help to elevate you in particular poses, usually when you’re seated.
  5. Bolsters give extra support and especially useful for pregnant women and anyone practicing restorative yoga.

Yoga Etiquette

When joining a yoga class, it’s good to observe these guidelines out of respect for not just your classmates and the instructor, but for the practice of yoga and for yourself.

  1. Arrive early. If you’re late, it’s better to wait for the next class.
  2. Take off your shoes before entering the practice area.
  3. Power off or silence your phone and other devices.
  4. During the class, when a pose seems too difficult, perform one that is more comfortable instead.
  5. Unless under extreme circumstances, don’t leave the class early as this will disrupt others and you’ll miss the cooling down or relaxation phase of your routine.

The Benefits of Savasana

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Yoga classes often end with Savasana, i.e. the corpse pose. Corpse Pose or Savasana is perhaps the most relaxing yoga posture. And while it may seem easy, people actually find it difficult to simply lie down and be still for a few minutes. This is why it’s easy to perform, but hard to master. Savasana does not require strength or flexibility to execute, but maintaining it is key. The body and mind are challenged in many ways and the benefits are just as numbered and varied.

Relax the muscles and reduce tension

Corporate Yoga BrisbaneAfter a yoga class, coming into this pose will ease you physically and allows the benefits of your practice to permeate throughout your entire body. Savasana requires you to fall into a natural state and there is no need to keep your limbs straight when executing it. Every part of the body should let go of any tension, all the way from your head to your toes.

Effortless breathing

After connecting with your muscles, connect with your breath. Practise belly breathing throughout this pose, that is, using your diaphragm for slow, deep breaths. As you ease into this pose, so should your breathing.

Improve your focus

Conscious or active relaxation may seem like a contradictory practise, but this is the challenge of Savasana. Similar to releasing tension in the body, your mind will relax and become still, allowing for mental and emotional clarity. This is the end of your yoga flow, a time to reflect on what you’ve just accomplished to come to self-acceptance. Yoga is all about letting go and surrendering, and Savasana is one posture that truly exemplifies that philosophy. You’ll then be able to more easily carry this calm and concentration off your mat and into day-to-day activities.

Relieve stress and anxiety

Letting go of distractions is imperative to Savasana. Sensory stimulation and external distractions often lead to stress and anxiety, but with the practise of Savasana, you can become more still and aware. In this pose, you’ll be paying attention to simple and inner sensations like your breath which is also a great practise for coping with stress.

A meditative state

This posture is a good moment to channel energy. Savasana allows you to explore the fifth limb of yoga: pratyahara, which, essentially, is withdrawing from the senses and gaining mastery over external influences. The less and less distractions you sense, the deeper and clearer your meditation can become.

Savasana is typically done at the end of a yoga class or flow. Like with most yoga postures, practising Savasana on a hard, even surface is ideal.

  1. Lie down on your back with head, shoulders, upper back, buttocks and backs of legs touching the floor and arms to the side of the body.
  2. Let go of any tension. Relax the face and eyes.
  3. Allow your legs to relax with your feet turned out to the sides. There’s no need to keep everything perfectly straight. Open your palms upwards.
  4. Take slow, deep breaths while actively contracting and expanding the diaphragm.
  5. Reflect on the yoga sequence you just performed. Be aware of your current state. ‘Tune-in to how your body feels.
  6. Hold this pose for 5 to 10 minutes.

How to Do Yoga at Home for Beginners

Bald Guy Well-being , ,
Private Yoga Classes Brisbane

What makes yoga so appealing and accessible is that you can take your practice anywhere you go, all you need is your mat. Not everyone can go to yoga classes as often as they’d like, so yoga at home is a great solution.  Daily Yoga routines are particularly ideal, with a 10 to 15-minute sequence that can wake up the spine, relieve minor back pain and stretch the hamstrings. A daily Yoga routine also allows for easier practice of longer routines. If you want to do yoga at home, here are a few things you need to know.

Yoga accessories

For most yoga styles, all you’ll need is a yoga mat, preferably non-slip. Blocks for bolstering are also a great addition, but these can easily be replaced with household items like firm cushions or folded blankets. Even a mat is not exactly a prerequisite to practice. If you’re without your mat or don’t have enough space, get creative. Find a piece of carpet or even on a bed.

A comfortable space

Setting aside a space dedicated to your yoga practice isn’t necessary, but since yoga is all about mindfulness, you may want to find a spot where you can focus and be at ease. You may even want to make your space more inviting by placing incense or candles. The important thing is that you should have enough room around you to avoid the risk of hitting any furniture.

Safety

If you’re new to yoga, it’s always best to be cautious during your practice. Without an instructor present, you’ll need to be extra mindful of your postures. Be aware of your physical limits and take care with vulnerable areas like the knees, hips, spine and neck. If you feel any pain, adjust or gently come out of the pose. There’s no need to force yourself into a pose. Yoga requires openness, not perfection.

Particularly before getting into longer routines or attempting more advanced poses, warm up properly. Transitioning between poses are the riskiest moments because there’s usually less attention paid to alignment.

Your yoga routine

What do you want to accomplish today? Do you want a relaxing routine or to try some invigorating postures? There are many types of yoga with varying benefits, which you’ll easily discover online. If you’re following video demonstrations, take time to study the poses and see if they can work for you before starting your routine.

For your daily practice, here are some poses you can do:

  1. Pelvic tilts
    1. Get into neutral position by lying on your back with the knees bent and the soles of the feet on the floor.
    2. On an exhale, gently rock your hips towards your face. Your bottom should not leave the floor but allow your low back to press into the floor.
    3. After a few seconds, inhale and return to neutral position.
    4. Repeat five to 10 times.
  2. Cat-Cow stretches
    1. Start on your hands and knees, aligning your wrists Private Yoga Classes Brisbaneunder your shoulders and knees underneath the hips.
    2. Keep the neck long. Imagine a line connecting from the crown of your head to the tailbone. This is a neutral spine.
    3. On an inhale, tilt your pelvis back so that your tail sticks up (like a cat would). Drop down the belly and gaze up without straining the neck.
    4. On an exhale, tip your pelvis downward, and tuck in your tailbone. Let the spine naturally round and drop your head, gazing toward your knees.
    5. Repeat for five to 10 breaths.
  3. Downward Facing Dog
    1. Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
    2. Curl your toes under and push back through your hands, lifting your hips and straightening your legs.
    3. Move your chest towards your thighs.
    4. Keep your hips high and sink your heels toward the floor.
    5. Spread your fingers and push down from the forearms into the fingertips.
    6. Keep your head directly between your arms.
  4. Mountain Pose and Raised Arms Pose
    1. Walk your feet to the front of the mat until you are standing in a forward bend.
    2. Bend your knees slightly and slowly rise up to a mountain pose, i.e. standing upright with your feet together and arms by your side. You should feel grounded into your mat with an elongated spine (standing tall).
    3. From mountain pose, take the arms out to the side and up to the ceiling. Press the palms together.
  5. Corpse Pose (Savasana)
    1. End your routine by simply lying down in a face-up position. Your arms and feet should relax out to the side of your body.
    2. Allow yourself time for the benefits of your practice to permeate throughout your entire body.

Sources:

https://www.verywellfit.com/how-to-start-doing-yoga-3566735

https://www.ekhartyoga.com/articles/8-tips-on-how-to-do-yoga-at-home-practice-and-all-is-coming