Pranayama (Breathwork) Flashcards
Mastery of breath, it is the fourth limb of the Ashtanga (8 limbed) yoga system.
Pranayama
Is Ujjayi a cooling or heating pranayama?
Ujjayi Breath regulates heating of the body. The friction of the air passing through the lungs and throat generates internal body heat. It is similar to a massage for the internal organs; as the core becomes warm from the inside, the body becomes prepared for the asana practice.
What does Ujjayii Breath stand for?
The Victorious Breath or sometimes referred to as Ocean Breath
How would you explain Ujjayii Breath to a beginner?
I would say:
Ujayii Breath produces a soft and subtle sound by creating friction in the throat.
One way to understand Ujayii Breath and how to perform is to deeply inhale through the nose and exhale making a gasping sound. Another way to understand is to inhale and gasp into your hand as though you are fogging up a windshield.
Now, we settle ourselves in a comfortable position and breathe in deeply and as we exhale keep the mouth closed and make that slight restriction in the throat to create an ocean like sound.
Is Ujayii Breath an invorgorating pranayama or a balancing pranayama?
Invorgating (Can be thought of relaxing because it send fresh oxygen throughout the body).
What is Kapalabhati?
Skull Shining Breath
Is Kapalabhati a cooling or heating breath?
Cooling
Is Kapalabhati a balancing or invigorating breath?
It is an invigorating breath that can build heat in the body.
What is Kapalabhati contrainindicated for?
Pregnancy, Hernias, and Other Abdominal Tears
How would you instruct Kapalabhati to a beginner?
To begin, sit in a comfortable position where your spine is straight and your abdomen is not compressed. Some options include:
An upright seated position, such as Easy Pose (Sukhasana)
Sitting on your heels, with your knees bent and shins tucked beneath your thighs in Hero Pose (Virasana)
A seated position on a chair with your feet flat on the floor
Rest your hands on your knees, palms facing down.
Bring your awareness to your lower belly. To heighten your awareness, you can place your hands, one on top of the other, on your lower belly rather than on your knees.
Inhale through both nostrils deeply.
Contract your low belly or use your hands to gently press on this area, forcing out the breath in a short burst.
As you quickly release the contraction, your inhalation should be automatic and passive — your focus should be on exhaling.
Begin slowly, aiming for 65-70 contractions per minute. Gradually quicken the pace, aiming for 95-105 exhalation/inhalation cycles per minute. Always go at your own pace and stop if you feel faint or dizzy.
After one minute of the exercise, inhale deeply through the nostrils, and then exhale slowly through your mouth. Depending on your experience level, you may repeat the exercise.
How do you instruct Dirga Breathing for a beginner?
Come to lie down on your back with the eyes closed, relaxing your face and your body. You can keep the legs outstretched or bend your knees and bring the soles of your feet to your mat if that’s more comfortable. If you bend your knees, let them rest against each other.
Begin by observing the natural inhalation and exhalation of your breath without changing anything. If you find yourself distracted by the activity in your mind, try not to engage in the thoughts. Just notice them and then let them go, bringing your attention back to the inhales and the exhales.
Begin to inhale and exhale deeply through the nose.
On each inhale, fill the belly up with your breath. Expand the belly with air like a balloon.
On each exhale, expel all the air out from the belly through your nose. Draw your navel back towards your spine to make sure that the belly is empty of air.
Repeat this deep belly breathing for about five breaths. This is part one.
On the next inhale, fill the belly up with air. Then when the belly is full, draw in a little more breath and let that air expand into the rib cage causing the ribs to widen apart.
On the exhale, let the air go first from the rib cage, letting the ribs slide closer together, and then from the belly, drawing the navel back towards the spine.
Repeat this deep breathing into the belly and rib cage for about five breaths. This is part two.
On the next inhale, fill the belly and rib cage up with air. Then sip in just a little more air and let it fill the upper chest, all the way up to the collarbone, causing the area around the heart (which is called the heart center in yoga), expand and rise.
On the exhale, let the breath go first from the upper chest, allowing the heart center to sink back down, then from the rib cage, letting the ribs slide closer together. Finally, let the air go from the belly, drawing the navel back towards the spine.
Continue at your own pace, eventually coming to let the three parts of the breath happen smoothly without pausing.
Continue for about 10 breaths.
What is Dirga Breathing?
Three Part Breathing
What is Dirga Breathing typically intended for?
Belly, Thoracic and Clavicular Breathing are used in sections to learn how to isolate the movement of the breath and train the accesory muscles of breathing.
What does Bastrika stand for?
Bellows Breath or The Breath of Fire
Who is Bastrika contrainindicated for?
Pregnancy, Hernias, and Other Abdominal Tears
