It all starts with our breath

One of the aspects of yoga that I am most grateful for is the ability to understand the power of my own breath.

Breathing is the first thing we do when we are born and it is the last thing we do before we die.  Then there are the many breaths in between, too many to count precisely. However, it's estimated that the average person takes 22,000-23,000 breaths per day and an average of 8,500,000 per year. 

Breath feeds our muscles the necessary oxygen they need to support us through our physical lives, and has also been scientifically proven to affect the state of our minds. 

Therefore, it's no surprise that in this practice of yoga, a large part of which is super physical, and requires deep focus, that we are asked to begin our practice, by listening to our own breath. That awareness then shifts to active breath control, known in yoga as Pranayama, extension of our life force. In Sanskrit "Prana" translates to "vital energy", which is believed to be the energy that is meant to move freely in our bodies, ebbing and flowing like water and the intrinsic properties of our universe. Paired with "Yama", which is Sanskrit for "restraint", Pranayama becomes breath restraint, or control.

Understanding how to maximize our breath is paramount to how we experience our yoga practice. As a yoga teacher, I try to offer students ways to help them breathe more consciously, so that they may explore their full breathing capacity, the expansiveness of the lungs, the diaphragm, and how as the master of their breath experience, they may enable, hold, and direct the breath, and design their experience. It is up to the student to listen to, encourage the breath and manage their practice. Rather than thinking of pranayama as controlling of the breath, I have begun to think of Pranayama as the un-restraining of our breath, and the unleashing our full potential, potential which is only obstructed by the many stresses and obstacles in our lives that we internalize and carry for too long.

Here are two forms of Pranayama that I find extremely beneficial. This first is meant to be performed in conjunction with movement, and is best used during our Asana practice.

Ujjayi Breathing, referred to as victory breath, is commonly practiced during a vinyasa class. To do it: Gently close the lips, breathe in and out through the nose.

What it does: Constricts the glottis in the throat and that narrowing creates a friction that warms the breath on its way into the body, warming the muscles. Also, allows for greater control of the length of the inhale and exhale, an incredible tool for calming the nervous system and staying focused during those challenging poses and long holds!

The second is a technique used to cleanse and purify the mind, and is best practiced in a seated position. I have been using this practice a lot lately when I am feeling anxious, overwhelmed or need to calm my mind. 

Nadi Shodhana, otherwise known as alternate nostril breathing is considered to be the way we cleanse the channels in our bodies that move energy, known as Nadis, and Shodhana translates to "purification".  To do it: Sit in a cross-legged position on the floor. Place your right hand on your lap and bring your left hand to face in front of you. Bring your palm toward your face, and with your pointer and middle finger together, rest the two of them on the space between your eyes. Those two fingers will stay fixed. You'll use your ring finger and your thumb to open and close each nostril. Your pinky will kind of just hang out. 

Now, with that hand position, close your right nostril with your thumb. Breathe in through your left nostril. Close your left nostril with your ring finger, open your right nostril, and breathe out through the right side. Keep your right side open, keep the left side closed and breathe in through the right side. Now do the same on the left, and alternate. Do this for 5-10 cycles. 

What it does: Balances both the left and right hemispheres of our brain, allowing us to get unstuck, release emotion, and process our thoughts more clearly.

Additional Resources for Pranayama in Boston:

Inner Strength's classes focus on pranayama and teachers encourage the breath throughout the entire practice. Innerstrengthstudios.com

Amy Wren, a Boston based yoga instructor at JP Centre, offers a Pranayama focused workshop at JP Centre Yoga. https://www.amewren.com/workshops