Pranayam
Breathing like an Urban Yogee
You'd think we all know how to breathe, considering thats the first thing we do when we arrive in this world.....but it's surprising how many of us don't do it right!
Pranayam is the correct moniker for what, in common parlance, is called breathwork/ breathing practises and other such related terms. All pranayam practises stimulate the vagus nerve, a central nerve that originates in the brain (10th cranial nerve) and meanders through the head/ neck and across the entire body, to end in the pelvis. This activation of the vagus nerve and the resultant increase in vagal tone that occurs through sustained and consistent practise is how pranayama improves the functioning of all the vital organs it connects to.
Pooraka
Inhalation
Rechaka
Exhalation
Kumbhaka is to cease breathing for a duration, either while holding air in the lungs or holding out air from just emptied lungs. This naturally increases nitrous oxide levels in the body, one of the ways to boost immunity, prevent disease, preserve health and wellness.
Antara Kumbhaka
internal breath holding
Pause while holding in inhaled breath
Bahiya Kumbhaka
hold with empty lungs
Pause and hold after exhaling
PRANAYAM PRACTISES
Surya Bhedna
Anuloma breathing
Activates the Pingala/sun nadi and creates heat/energy, aids digestion and stimulates sympthatetic nervous system.
Chandra Bhedna
Viloma breathing
Activates the Ida/moon nadi and creates calmness/peace, soothes nerves and activates parasymphathetic processes.
Anulom Vilom
Balances tridoshas
Alternate nostril breathing without pauses.
Nadi Shodhan
A Shuddhi Kriya
Alternate nostril breathing with pauses.
Sukhapoorvak Pranayam
Breath awareness
Watching your natural breathing pattern, simply observing, not modifying or controlling it in anyway.
Sukha Kriya
variation of alternate nostril breathing
Isha Yoga's variation of alternate breathing which calms anxiety, soothes the nerves and raises spirits.
Dirga Pranayam
3 part breathing
Breathing in thirds, the 3 parts separated by pauses.
Ujjayi Pranayam
hissing breath
Self obstructing the epiglottis, hissing from the throat.
Sheetali
rolled-up tongue beathing
Cools the body down, by losing heat through mouth breathing.
Sheetkari
deep sigh breathing
Calms the nerves, by forcefully breathing through the mouth. Cooling.
Kapaal Bhati
A Shuddhi Kriya
Cleanses upper respiratory passages. Recommended for those living in polluted cities. Increases Vata and Pitta, decreases Kapha.
Bhastrika
bellows breath
Clears the lower third of the lungs, promotes deeper breathing. Increases kapha. Raises blood pressure, aids digestion, creates energy.
Bhramri Pranayam
buzzing bee breath
Activates the heart, navel and throat chakras. Maintains brain function.
Agnisar Pranayam
digestive fire balancing breath
Powerful pranayama for balancing jathar agni. Preparatory for Nauli Shatkarma.
Anuloma Pranayam
Viloma Pranayam
Pratiloma Pranayam
Murccha Pranayam
Plavini Pranayam
Savitri Pranayam
Mantra Pranayam
BANDHAS
Jivh Bandha
Jalandar Bandha
Uddiyaan Bandha
Mool Bandha
MUDRAS
Gyan Mudra
Chin Mudra
Khechari Mudra
Pranav Mudra