8 Limbs Yoga & Oils: Pranayama
How often to do pay attention to your breath?
You probably notice it when you feel out of breath, or you've got a good scare and suddenly you take in a big rush of air. Perhaps when you get caught in those contagious yawns! All of the sudden our breath becomes extremely apparent and we can be almost hyper aware of it. But, most of the time, we just breathe (or not) without really paying any attention to it at all. Yay for the automatic functions of our bodies! We probably know that our breath changes based on all kinds of conditions. Sometimes it's shorter, deeper, more labored, shallow. We even hold it without realizing it! All kinds of conditions can affect our breath: our environment or change to it (shock of cold air anyone?), our mood, the people we're with, whether we're walking through a haunted house at Halloween or hanging at the beach sipping an umbrella drink. These changes and fluctuations of our breath tend to follow the changes and fluctuations of our minds, our thoughts, our reactions.
You probably notice it when you feel out of breath, or you've got a good scare and suddenly you take in a big rush of air. Perhaps when you get caught in those contagious yawns! All of the sudden our breath becomes extremely apparent and we can be almost hyper aware of it. But, most of the time, we just breathe (or not) without really paying any attention to it at all. Yay for the automatic functions of our bodies! We probably know that our breath changes based on all kinds of conditions. Sometimes it's shorter, deeper, more labored, shallow. We even hold it without realizing it! All kinds of conditions can affect our breath: our environment or change to it (shock of cold air anyone?), our mood, the people we're with, whether we're walking through a haunted house at Halloween or hanging at the beach sipping an umbrella drink. These changes and fluctuations of our breath tend to follow the changes and fluctuations of our minds, our thoughts, our reactions.
A big part of yoga, arguably more important than all the poses and postures we often see, is Pranayama.
Prana = life force, energy, or the breath sustaining the body. On a deeper level, it's the energy that moves and sustains the universe, or dare we say, it IS the universe.
Ayama = to extend or draw out.
Pranayama = control / extension of the breath.
Pranayama is a practice to channel the breath or internal stores of energy. If we even out, or control, the breath, we can then even out, or control, the mind (thoughts, emotions, reactions). When we feel nervous, we can intentionally deepen the breath and send messages to our nervous system that we'll be ok. When we get overwhelmed by anger, we can tune in to our breath and slow down to respond rather than react. A pranayama practice helps us to create space for inquiry and self observation. It allows us to learn to identify those moments that steal our breath, have tools to take back possession of the breath, and choose to respond rather than react to situations life brings.
Whether you're already practicing yoga or not, you can easily start to practice pranayama. It's actually probably better to start it apart from a yoga class or home yoga practice. When you're focused on the movement of the body and getting into postures, your attention is definitely NOT on the breath! Taking 10-15 minutes to start a pranayama practice helps you to focus on the breath, the inner self, and experience fully stillness and steadiness in both mind and body. I think you'll find that once you take time to practice pranayama on it's own, you might have a spontaneous awareness of it during a yoga class, or you might be able to start intentionally adding it into a home yoga practice.
On the mat you can practice pranayama by:
Off the mat we can:
Prana = life force, energy, or the breath sustaining the body. On a deeper level, it's the energy that moves and sustains the universe, or dare we say, it IS the universe.
Ayama = to extend or draw out.
Pranayama = control / extension of the breath.
Pranayama is a practice to channel the breath or internal stores of energy. If we even out, or control, the breath, we can then even out, or control, the mind (thoughts, emotions, reactions). When we feel nervous, we can intentionally deepen the breath and send messages to our nervous system that we'll be ok. When we get overwhelmed by anger, we can tune in to our breath and slow down to respond rather than react. A pranayama practice helps us to create space for inquiry and self observation. It allows us to learn to identify those moments that steal our breath, have tools to take back possession of the breath, and choose to respond rather than react to situations life brings.
Whether you're already practicing yoga or not, you can easily start to practice pranayama. It's actually probably better to start it apart from a yoga class or home yoga practice. When you're focused on the movement of the body and getting into postures, your attention is definitely NOT on the breath! Taking 10-15 minutes to start a pranayama practice helps you to focus on the breath, the inner self, and experience fully stillness and steadiness in both mind and body. I think you'll find that once you take time to practice pranayama on it's own, you might have a spontaneous awareness of it during a yoga class, or you might be able to start intentionally adding it into a home yoga practice.
On the mat you can practice pranayama by:
- making it the focus on your practice. Instead of focusing on your movement, take 15-20 minutes at the beginning of end of a class to be still with your breath.
- noticing how your breath changes during your practice. Where does it get away from you? When do you hold it? Can you consciously deepen it in those moments?
- bringing awareness to how you feel after pranayama. Do you notice a greater sense of calm or focus? Are you more intentional in your movement, thoughts, and how you spend your time and energy?
Off the mat we can:
- pay attention to how our breath changes throughout the day given the situations with which we are presented. When it is shallow can you deepen it? When you find yourself holding your breath can you intentionally fill your lungs?
- notice how you feel after intentional breath. What changes in your response? How do others respond to you when you take time to breath first?
- model for our children how we direct our energy. We all get frustrated, overwhelmed, angry, sad, scared, etc. Modeling a healthy response to these emotions for our kids, letting them in on how we deal with (or want to deal with) them is powerful tool to help them develop their own responses.
Today's yoga and oils challenge encourages you to breathe with:
Oil: Breathe
Mudra: Brahma Mudra
Pose: Hero's Pose
Sequence: You don't need a full asana practice to begin pranayama. You can do it on it's own, or you can add it to the beginning or end of a practice
Intention: I own my breath and my peace
Oil: Breathe
Mudra: Brahma Mudra
Pose: Hero's Pose
Sequence: You don't need a full asana practice to begin pranayama. You can do it on it's own, or you can add it to the beginning or end of a practice
Intention: I own my breath and my peace
Breathe is the oil of Breath. It supports our relationship with the spirit and deepens our connection to life. Breathe invites us to let go (breathe out) and to receive (breathe in), embracing life through the breath. It also helps those of us who feel suffocated by grief or sadness, shut down by fear, or plagued by feeling unloved. Often we constrict ourselves with these emotions, preventing both air and emotion from releasing (or entering). Breathe is also useful for any respiratory concern as it opens the airways, clearing congestion and releasing constriction.
Brahma mudra is perfect for pranayama as it helps promote a complete breath during pranayama. It calms the mind and energizes the body. Brahma mudra is also useful for improving focus, releasing negative energy, and removing toxins.
- bring both hands together to form fists with the fingers wrapped around the thumbs
- palms face skyward and both hands press together at the knuckles
- rest hands in the lap, open through the chest and shoulders, breathe
Hero's Pose is a seated posture you can modify as needed to get the full benefit or rest your body needs. You can use this pose as a resting pose instead of child's pose, or a meditation pose instead of seated pose or half lotus. You can also modify it as needed for more comfort in your knees. An easy way to do this is to place a block or blanket under your bottom to bring the floor up to you. You can also simply sit back hips to heels rather than allowing the hips to sink between the heels. Hero's pose is really beneficial to stretch the thighs, knees, and ankles, strengthen the arches, and reduce swelling of the legs during pregnancy.
- kneel on the floor touching your inner knees together
- slide your feet apart, slightly wider than your hips, with the tops of the feet flat on the floor
- exhale sitting back halfway, torso leaning slightly forward. Use your thumbs to pull your calves outward, creating more space, then sit down between your feet
- if it's more comfortable, use a prop to bring the floor up to your bottom, taking pressure off the knees
Here's how to get started with your Pranayama practice:
Did you try today's pose, pranayama practice, or Breathe oil? Comment below and let us know! Share a picture or perspective to help us all learn more!
- Grab you mat or some carpet, along with a block or blanket to support your bottom as you need, and settle into Hero's Pose. Place your hands in Brahma Mudra, relax your shoulders, face and anywhere you hold tension.
- Start to simply observe what the heck your breath is doing. Notice the rhythm, the location (up in the chest, filling up the belly?) and the length (short, long, inhale and exhale different or similar?)
- Begin to shape your breath. By this I mean intentionally even out the length of the inhale and exhale. Distribute the breath evenly throughout the lungs. Move it down from the chest. Picture your breath filling up your whole lungs, not just the top portion where most of us spend most of our time breathing.
- Then add in some imagery. I like waves. They're great for breath. If your belly is the ocean, let a wave of breath swell up and spill into the chest/beach on your inhale, then exhale as the wave/breath recedes back to build another wave.
- Spend a good 10-20 minutes just focused on your breath. Your mind will wander. Bring it back. You might notice your breath changes in volume. That's normal. No need to try to change it. Focus on the quality of the breath and increasing your sensitivity or awareness of it, that's all.
Did you try today's pose, pranayama practice, or Breathe oil? Comment below and let us know! Share a picture or perspective to help us all learn more!