Tag Archives: pranayama

Pranayama Practice Of The Day

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It’s incredible how the breath can give us clues-be a barometer for-what is on our mind. Perfect example, navigating traffic in a foreign place. Not Europe. Jersey City. I just moved here but my GPS is on the fritz and gives me directions that are way off. I noticed how panicky I was and made a conscious effort to slow my breath down. Of course, the first step is always noticing the natural, essential breath and if it is anything but, that is a sure sign you are stressed out.

The photo shows a pranayama called alternate nostril breathing which is also balancing, though more of a formalized practice, not one you can do in your car. Yoga is a practical system and helps us in many ways contend with the daily grind. So when you get up and go don’t forget you are not leaving home without a built in anti-anxiety tool.

 

pranayama

Happy Easter Asana

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Yoga as Therapy tip of the day:  Savasana – there are so many ways to set up for it. You really just need a 15 minute or so window. Many classes are run with 3-5 minute practices – this does not provide adequate rest to the body or nervous system; although it is a good idea to have a short ‘time-out’ after practice if you are then going to include a pranayama or meditation. You will go deeper; and remember – it is called “practice” so just look at it like that and enjoy 🙂

easter bunny savasana

Timing Your Affirmations

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Timing your affirmations and how to use affirmations in your yoga practice:

Any time is a good time for affirmations. I would have to say though, that the time your mind is most likely to allow the positivity to take root in your consciousness is when you are calm.

I like what this first affirmation says: “Whenever there is a problem, repeat over and over: All is well. Everything is working out for my highest good. Out of this situation only good will come. I am safe!”

affirmations

If you plan to incorporate incorporate pranayama in your yoga practice;  do the physical asana practice first then a brief still time before meditation / breathing. That way the mind is considerably less agitated. It’s like weeding a garden before you plant. The new seeds shouldn’t compete for nourishment with the weeds. Also, don’t worry if some resistance pops up. Re-conditioning the mind into positivity is something that takes repetition. It is actually not a far off practice from the practice of repeating a mantra. Repeat is key word here.

Try a 5 minute mindfulness of breathing then repeat the affirmation “Everything comes to me at the perfect time” and let it work into your psyche – this is a good recipe for your mind-body-spirit. Off the same cd, the Yoga Mind cd, there are relaxation practices too which I recommend. Just putting yourself in a positive state, any affirmations have better chance of getting heard by the brain 🙂

Affirmation

 

 

 

 

 

 

 

 

 

 

 

 

Monday Punday

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Too cute not to share.  Laughter is great medicine; contentment breeds calm ~ or here’s to hoping! Naturally, a balanced Yoga practice will stimulate the endorphins; you can also do a lot with breathing exercises.

A great yoga therapy technique to simulate laughter is Kapalabhati

Kapalabhati Pranayama (pronounced (kah-pah-lah-BAH-tee). Kapala = skull and bhati = light (implying perception, knowledge).
The effect of this energizing pranayama is to clear the mind, release emotional tensions, improve digestion, and leave you feeling “brighter,” almost as if your brain was standing in a warm and happy sunbeam.
Build up slowly!
Step by Step Guide:
Sit comfortably, using any support or props.  Try seated tadasana on a chair, if you like.
Focus on your lower abdomen, placing your hands there, one atop the other. Breathe in and then try laughing.
Notice the activity under your hands, as the belly contracts in short bursts.
Inhale, and as you exhale next time, repeat the same “ha ha ha” action but using short exhales through the nose.

Your inhales can be long, passive and slow, the exhales will be shorter bursts.  You can keep your hands on the belly and use them to pump the abdomen until you are comfortable and feel more adept at the rhythm.

Monday Punday

 

Yoga as a Way to Cultivate Open Mind, Body, Heart

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I had this in mind when I practiced today ~ yoga as a way to cultivate open mind, body, heart

I reflected that I was grateful for a space to unroll my yoga mat, stack my props and breathe.

The pose, ustrasana = camel pose, can jam the neck if done in a hurry or incorrectly so it isn’t the first pose in your sequencing. There is an art to opening your upper spine (mid-back) and chest fully and this not only frees the neck but also helps ihelps protect your lower back from compression and improves nearly every other aspect of the posture ~ that’s my yogatherapy tip of the day. It is a pose that really prepares you for pranayama too.

That and “make an attitude to be in gratitude”…an attitude of gratitude can help

Breathe

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It is still so cold outside as I look out my window, this is not what I see, but it is the energy I wish to invoke…fresh, growth, potential, possibility, encouragement, calm. I cannot help but take a picture of my houseplant, the new little shoot is just beautiful and symbolic of this season which is upon us.  I actually wrote a blog about purification, if you are interested in reviewing it – click here

new growth

The breath is one of the foundations of yoga practice ~ when breath and body movement are coordinated, energy circulates into the musculature and the opportunity for postural change is enhanced ~ a sunken chest becomes more open, shoulders release away from the ears, digestion improves and so on!

So breathe in fresh energy and release anything with your exhale that you do not need; in this way you are using the breath like spring cleaning even when it is still pretty frozen outside! After a few moments, your nervous system may just move from panic to peace and with very little cost, you have added a dose of regeneration and relaxation to your day 🙂

breathe

Meditation Funny

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Wouldn’t this be great since most of our thinking is worry/stress based?

meditation funny

If you have a lot on your mind, it takes more effort to push thoughts away than to cultivate the witness…just be yourself, honour, and spend 15 – 20 minutes on relaxation in addition to your yoga mat practice.

Yoga Therapy : A great ‘clear the mind’ pranayama is Kapalabhati Pranayama (pronounced (kah-pah-lah-BAH-tee). Kapala = skull and bhati = light (implying perception, knowledge).

This wonderful breathing exercise will clear the mind, release emotional tensions, improve digestion, and leave you feeling energized and “brighter,” almost as if your brain was standing in a warm and happy sunbeam.
Build up slowly!
  1. Sit comfortably, using any support or props.  Try seated tadasana on a chair, if you like.
  2. Focus on your lower abdomen, placing your hands there, one atop the other. Breathe in and then try laughing.
  3. Notice the activity under your hands, as the belly contracts in short bursts.
  4. Inhale, and as you exhale next time, repeat the same “ha ha ha” action but using short exhales through the nose.
  5. Your inhales can be long, passive and slow, the exhales will be shorter bursts.  You can keep your hands on the belly and use them to pump the abdomen until you are comfortable and feel more adept at the rhythm.

I am available for private yoga classes, great way to build your home practice safely and should you need guidance, my Yoga Mind cd has several tracks that will lead you to that mindful altered state of deep letting go.

Breathing: A Yogatherapy Perspective

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breathe into this moment

 

 

 

 

 

 

 

 

 

 

 

 

The breath, from a yoga therapy perspective, is both tool and toolbox.

Read on : My latest blogpost is now available on MindBodyGreen “Why Breathing Isn’t As Easy As It Seems (And How To Do It With Intention)”

As always, I am available both for workshops and private yoga lessons and you can download further options on my Yoga Mind cd

Just Learn To Breathe Properly

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I have given many workshops on breathing, something I believe is so basic, yet often not practiced properly.

Breathing practice seems simple—you breathe in and you breathe out. However we tend to have patterns to our breathing that are personal – our posture, our circumstances, mind, emotions all help create them; and these patterns are often not the most beneficial to our health.   Many students coming to yoga classes have limited, or even unhealthy breathing patterns, and need basic breath training before moving on to more advanced yogic breathing practices.

The breath is

-a powerful tool to inducing greater relaxation and well-being,

-healthy breathing affects our long-term health/aging

-one of the subtlest and most effective doorways to connecting to Spirit or the sacred essence of who we are, which is at the heart of Yoga practice in general.

To learn, I have a host of zen ideas for you; you can check out my meditation tips in various articles, some breathing and relaxing tips on my Yoga Mind Cd; I try to adress basics in my public yoga classes in Tenafly or am available always for a private yoga class so we can work on your untangling your knots and improving your breathing togetherjust breathe:simple!