BASIC BREATH KRIYA: pranayama

STRUGGLING TO MEDITATE? TRY BREATHING INSTEAD

Yogic breathing or PRANAYAMA is just as important part of yoga as asana and meditation but sometimes gets rushed or even completely overlooked outside of a physical practice.

Some days when I find my mind to intense to meditate some breathing exercises are enough to make my parasympathetic nervous system kick in and my mind starts to calm.

Below is my favourite way to meditate without actually meditating, in total it takes about 25 minutes to complete and will leave you feeling a sense of clarity, balance and even a boost in energy levels. I love the way it incorporates different types of breathing so you are always engaged but creating peace within at the same time.

TO BEGIN:

Come into a comfortable seated position and if possible keep the eyes closed yet focused at the brows, if you choose you can tune in with the Adi Mantra 'ong namo guru dev namo' 3 ties.

BREATH 1: 3 MINUTES| LEFT NOSTRIL BREATHING

Placing the left hand in gyan mudra on the knee, use the right thumb to close the right nostril and breath deeply through the left. After 3 minutes inhale deeply, suspend the breath for 10-30 seconds and exhale to release.

This engages Ida Nadi, the energy channel connected to the left nostril. This is associated with APANA energy, the bodies way of cleansing and eliminating. It is also associated with lunar energy, bringing in calmness and sensitivity, a yin energy.

BREATH 2: 3 MINUTES| RIGHT NOSTRIL BREATHING

Placing the right hand in gyan mudra on the knee, use the left thumb to close the left nostril and breath deeply through the right. After 3 minutes inhale deeply, suspend the breath for 10-30 seconds and exhale to release.

This engages Pingala Nadi, the energy channel connected to the right nostril. This is associated with PRANA energy, the nurturing energy and life force. It is also associated with solar energy, bringing in alertness, concentration and vigor, a yang energy.

BREATH 3: 3 MINUTES| LEFT ALTERNATE NOSTRIL BREATHING

Place the left hand in gyan mudra and the right index and middle fingers at the brow point, use the right thumb to block the right nostril and breath deeply through the left. Then use your little or ring finger to block the left and exhale from the right. Repeat breathing in through the left and exhaling through the right nostrils. After 3 minutes inhale deeply, suspend the breath for 10-30 seconds and exhale to release.

This helps balance the polarising energies of prana and apana in a way that helps to make you calm and integrates unwanted negative emotions and stress. This is also excellent to practise by itself before bed.

BREATH 4: 3 MINUTES| RIGHT ALTERNATE NOSTRIL BREATHING

Place the right hand in gyan mudra and the left index and middle fingers at the brow point, use the left thumb to block the left nostril and breath deeply through the right. Then use your little or ring finger to block the right and exhale from the left. Repeat breathing in through the right and exhaling through the left nostrils. After 3 minutes inhale deeply, suspend the breath for 10-30 seconds and exhale to release.

By breathing this way we are able to gain clarity and create a positive mood. It also helps us to focus on what is important.

BREATH 5: 7 MINUTES| BREATH OF FIRE or LONG DEEP BREATHING*

Place both hands in gyan mudra and rest them on the knees, exhale sharply through both nostrils.

At the same time pump the abdomen/draw back the navel to the spine to help expel the air out sharply. The exhale and the 'pump' should be done at the same time. It is important that you do not actively inhale, the force used to exhale makes inhaling automatic. After 7 minutes inhale deeply, suspend the breath for 10-30 seconds and exhale to release.

*breath of fire is not advised if you are pregnant or are the first few days of your moon cycle, however it is your body.

The benefits of Breath of Fire are numerous, the key ones for us in this kriya are:

• Strengthens the nervous system to resist stress

• Increases physical endurance and prepares you to act effectively

• Increases oxygen delivery to the brain, creating a focused and neutral state of mind

• Boosts the immune system and may help prevent many disease

MEDITATE: 3 MINUTES| LONG SAT NAMS

Keeping the hands in gyan mudra on the knees meditate in this position, you can meditate here or chant long Sat Nams. After 3 minutes inhale deeply and then exhale to relax.

If you would like to practice this Kriya with me in real time head to my YouTube channel.