Posts Tagged ‘Breath Control’

Nervous about beginning a Meditation Practice?

March 5, 2013

BreatheI have a high-strung friend who messaged me recently. He was looking for ways to relax and let go.

He, like a lot of people find the thought of MEDITATING intimidating, but actually, most people are doing mini meditations all the time.

Think about when you are angry, do you count to ten? – meditation.
Do you count sheep to take your mid off of things so you can sleep? – meditation
Maybe you take a walk or ride a bike, these things can also be meditative

There is no reason to be scared, meditation is for everyone. Anyone can do it.

I started him off with one of my favorite meditations:  Easy Self Guided Bareh Count Down Meditation.

I do this one constantly. It’s easy to remember and simple enough to do it anywhere, anytime.

Learn More about MEDITATION, Click HERE
LEARN MORE Pranayama (Breath Control) HERE.
Dhyana-Perfect Contemplation

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Sun Flower Breath

March 30, 2012

I like to use this Active Breath as an energizer when I need a little lift or following a warm up in yoga.

SUNFLOWER BREATH

Take a nice wide stance (Feet 3-4 feet or so apart)
Turn toes out slightly
INHALE circle your arms up over your head
EXHALE circle your arms down and bend forward
I like to allow my fingertips to brush the mat
INHALE reverse swan dive up, arms over head
EXHALE fold forward circle your hands to the mat
Repeat several times.

You can do this active breath fast or slow; you can make these movements large or small.

Variation 1:  Bend your knees and you bend forward
Variation 2:  Just move your arms with your breath omit the forward fold)

LEARN MORE Yoga Energizers HERE

LEARN MORE Pranayama (Breath Control) HERE.

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Easy Self Guided Bareh Count Down Meditation

November 8, 2011

Bareh (बारह) is 12 in Hindi .

This is a great relaxation technique to do when ever you are stressed.  It’s perfect for unwinding after a long day.  It can help keep anger in check (think counting to ten).  It’s a perfect meditation to do when you can’t sleep (think counting sheep).

Come to a comfortable seated pose or corpse pose
Settle in, close your eyes and begin to take a few slow deep breaths.
When you are ready to begin…

  • Take a long slow deep breath in,
  • as you exhale, relax and release mentally say 12.
  • Inhale once again,
  • as you exhale, relax and release a little bit further,  mentally say 11.

Continue on in this way slowly counting backwards, relaxing and releasing with each breath out.

If you find that you reach zero and your mind or body are still racing, begin again at 12.

Learn More about MEDITATION, Click HERE

LEARN MORE Pranayama (Breath Control) HERE.

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4-7-8 Breath: Get what you want with powerful Pranayama.

August 4, 2011

4-7-8 Breath
Do no more than two round of 7 of these breaths per day.
You can do this breath anywhere anytime.
I like to practice breathing exercises while I’m driving or waiting for my computer to warm up.

Set an intention.

  • I am happy and content
  • My income is constantly increasing
  • I am fully engaged in the present moment

You can practice Pranayama in any body position.  Today, however, we will begin in a comfortable seated asana.

Come to Easy, Half Lotus or Lotus Pose.

Sit up nice and tall, good contact with your sits bones.

Settle in, close your eyes and begin to take a few soft full deep breaths.

Place the tip of your tongue on the roof of your mouth.
Find the area behind your teeth and before the bump on the roof of your mouth.
*Press your tongue onto this area for the entire breath cycle.

*Inhale through your nose for a count of FOUR

*Hold your Breath in for a count of SEVEN

*Exhale through your MOUTH (tongue on the roof of your mouth) for a count of EIGHT

*Repeat above for up to 7 cycles, up to twice a day.

LEARN MORE Pranayama (Breath Control) HERE.

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Centering to Begin your Yoga Practice

February 11, 2011

Come to a Comfortable Position:  Seated  (Easy, Half Lotus, Lotus Position), Laying back in Corpse Pose, Standing in Mountain Pose (Tadasana) or Child’s Pose (Balasana).

Settle in, Close your Eyes and begin to take a few slow, full deep breaths.

When you are ready, begin to transition to Dirga Pranayama

Inhale and exhale through your nose.

Fill your Belly Ribs and Chest with Air on the Inhale.

Allow your Chest, Ribs and Belly to contract on the Exhale.

Begin to let everything from the outside world slip away.

Give yourself permission to be present here in this space and this time.

After a few Minutes set an Intention or Affirmation for your Practice.

LEARN MORE Pranayama (Breath Control) HERE.

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Pranayama-Breath Control

November 30, 2010

Pranayama Restraint of the prana or breath. Pranayama is composed of two Sanskrit words:

Prana-life force, or vital energy, and āyāma, to suspend or restrain the measuring, control, and directing of the breath.

Practice of pranayama  has been reported to be beneficial in treating a range of stress related disorders, improving autonomic functions, relieving symptoms of asthma, and stuttering. Pranayama techniques help with depression, develops a steady mind, strong will-power and sound judgment.

When you practice Pranayama, you are practicing Yoga

Yoga Breath – Abdominal breathing:  used throughout your Hatha Yoga Practice

Focus on your breath, breathing in and out
Slowly fill your
Belly, ribs and chest with air on the inhale
Fully empty your body of air as you exhale

Ujayii Breath – Sounding or Ocean Breath:  used throughout your Astanga or Flow yoga Practice

Pretend that you are going to fog a mirror, creating a throaty, airy sound in the back of your throat as you inhale and exhale.  This technique gets easier with regular practice. If you find yourself making a snoring or snorting sound, then you’re expending too much effort

Nadi SodhanaAlternate Nostril Breathing:  Brings Balance

Hold your index and middle fingers on your forehead at your 3rd eye. Use your thumb on the right side of your nose to block your nostril and your ring and little fingers on the left side.

In Through The Left (plug your right nostril – count of 4)

Hold (count of 4)

Out Through The Right (plug your left nostril – count of 4)

Hold (count of 4)

In Through The Right (count of 4)

Hold (count of 4)

Out Through The Left (plug your right nostril – count of 4)

Hold (count of 4)

Repeat (Start by doing three rounds, adding one per week until you are doing seven rounds)

Find More Articles on Pranayama HERE

Kapalabhati Pranayama: Breath of Fire

Sheetali Pranayama:  Cooling Breath

See all the 8 Limbs of Yoga Posts HERE

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Cool Down with this Yoga Breathing Technique!

April 7, 2010

Pranayama (Breath Control) use your breath to controlthe flow of energy in the body and mind.  Any time you concentrate on your breath, you are doing yoga!

Sheetali Pranayama (Cooling Breath)

The Sheetali Breath is cooling for the body and mind.  This breath works well for reducing body temperature, and improving mood.  It reduces stress and can calm hunger and thirst.

How to do the Sheetali Breath

Sit in any comfortable Meditation Posture

Roll your tongue into a Staw-Like tube (sides come up and together)

Inhale, drawing air through your tongue like sipping through a straw
(try for a count of 4)

Release your tongue (to a normal position)

Close your mouth

Exhale through your nose (try for a count of 4)

Breath should not be forced.

Repeat 7 rounds, increasing rounds and length of inhales and exhales over time.

*This breath should be avoided if pregnant, suffering any respiratory conditions, or low blood pressure.  If you feel dizzy or light headed, stop Pranayama and resume normal breathing.

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