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| Yoga |
| Wednesday, September 26, 2007 |
Breathing Techniques & Meditation
Breathing
Pranayama ( Breath control ) is at the very heart of yoga practice. Basically, Hatha Yoga is mastery of body and of breath. Yogic breathing revitalizes the entire body, balances the emotions, and promotes clarity of mind. All breathing exercises should performed sitting down, keeping the spine, neck, and head in a straight line. This will facilitate the flow of prana and create the space for the lungs to expand more fully.
Full yogic breathing
This one is the basic yogic breathing, also known as diaphragm breathing. This one performed with deep, soft and rhythmic flow of breath. When inhale, the abdomen expanding first, then the rib cage, and finally filling the entire chest. As exhale, the air will leave the lower lungs first, then the rib cage, and lastly the chest. The benefit of practicing full yogic breathing is that it promotes clarity and peace to the mind, also massage the rib cage.
Ujjayi ( Victorius Breathing )
Breath slowly and narrow the vocal chords slightly as you inhale through the nose with the mouth closed. The breath will vibrate the back of the throat. As you exhale, you should hear a throaty sound. The benefit of practicing ujjayi is that it soothes the nerves, cools the mind, strengthens the abdomen, also improves concentration.
Anuloma Viloma ( Alternate Nostril Breathing )
This one performed with the right hand performing Vishnu Mudra . Close the right nostril with the thumb. Inhale through the left nostril for a count of four. Close your left nostril with the ring and little finger, hold the breath for the count of eight. Release the right nostril, and exhale slowly with control to a count of four. Inhale through the right nostril for a count of four. Close our right nostril with the thumb, hold the breath for the count of eight. Release the left nostril, and exhale slowly with control to a cout of four. Repeat this 10 times. Anuloma Viloma strenghtens the whole respiratory system and rids the body of toxins, also balances the left and right brain.
Kapalabhati ( Cleansing Breath )
Inhale slowly and smoothly, then exhale, contracting the abdominal muscles sharply, raising the diaphragm, and forcing the air out. Inhale, and relax the muscles. Repeat 20 times, slowly and rhytmically. It has affects to clear the mind, rids the lower lungs of stale air, and tone the stomach, heart, and liver.
Bhastrika ( Belows Breath )
Bhastrika means ' bellows '. After performing Kapalabhati, take one slow smooth deep breath through both nostrils, hold it for a few seconds, then let it out of the nostrils in a one slow smooth continuous flow. This completes one round. Repeat 3 times.
Sitkari ( Hissing Sound Breath )
The lips are slightly parted and the tip of the tongue is thrust between the upper and lower teeth, with enough space is left between the tongue and the upper lip for air to be drawn in, producing a hissing sound. The air strike freshly on the forepart of the tongue and has a cooling effect. When the lungs are comfortably inflated, the lips are closed. Hold the breath for a few seconds, then exhale through the nostrils. Repeat 2 times.
Shitali ( Cooling Breath )
Same as Sitkari, inhalation taking place through the mouth and exhalation through the nostril. The tongue is pushed between the teeth, and curl up the outer edgess to form a trough through which the air is drawn. The tongue is kept between the lips. Draw air slowly and smoothly along the folded tongue. Then draw the tongue back into the mouth and bring the lips together, holding the breah. Finally, let the air out smoothly and continuously through both nostrils. Repeat 2 times.
Meditation is an effective way of focusing the mind to bring about relaxation, peace, and tranquility. Meditation improves concentration, increases self-awareness, and enables us to combat stress by helping us to relax and cope. Meditation is much more than simply relaxation. During relaxation the mind wanders uncontrollably, whereas during meditation the mind stays alert and focused.
Meditation helps us to restore balance between the right and left sides of the brain. The left side of the brain deals with thinking, speaking, and writing. When we awake and in a busy, thinking state of mind, the brain emits faster electrical patterns called ' beta ' waves. In this state we are able to rasionalize and think about the past and future. The right side of the brain deals with intuition, imagination, and feeling. When we are sensing something - such as listening to music - we are in a receptive rather than an active state, the brain emits slower electrical patterns called 'alpha' waves. In this alpha state we are more passive and open to our feelings. The alpha state is most likely to happen when we live in the present rather than in the future or the past.
There are various types of meditation but they all focus on quietening the mind. The intention is to direct your concentration so that it filled with peace and calm and cannot take off on its own and become stressed. When the mind is calm and focused in the present, it is neither reacting to memories nor worrying over the future, two major sources of chronic stress. Meditation should practiced with correct posture and breathing. You can adapt yoga's sitting postures, such as lotus ( padamasana ), half-lotus ( ardha padmasana ), easy posture ( sukhasana ), or perfect posture ( siddhasana ). You can even meditate while sitting on the chair. Whatever you choose, meditation should be enjoyable and comfortable. If you are not comfortable, you won't be able to meditate.
Yoga Nidra
Yoga Nidra means psychic sleep. It is a state of sleepless sleep where one is on the borderline between sleep and wakefulness. It is a state of inner awareness and contact with the subconscious and higher consciousness, brings a state of deep relaxation and can be a preliminary of sleep. Most people do not know how to sleep. They fall asleep while thinking over some problem or while prey to some anxiety. In sleep their mind runs on and their body is tense. They wake up feeling lethargic and unrested and doze on for half and hour longer. With yoga nidra, it will relax the whole body and mind. In this deep sense of relaxation that result, tension is released, the mind become clear and thoughts are more powerful. In yoga nidra we contact our inner personality to change our attitude towards ourselves and others. It is a methods of introspection. It has been used by yogis since time immemorial to bring them face to face with the inner self.
Antar Mouna
In sanskrit words, Antar Mouna means ‘ Inner Silence ‘. In our daily life our minds are almost continually externalized. We see and hear only what is going on outside of us, and we have little understanding of the events taking place in our inner environment. The practice of antar mouna is designed to turn this around, so that for at least a short period we can see the workings of our mind and understand them. In reality the practice of antar mouna is one of the few ‘permanent sadhanas’ which can be practised spontaniously all the twenty four hours of the day by anyone who is really determined to know oneself. By maintaining awareness of one’s internal environment, thoughts, emotional reactions, etc., one can speed up one’s personal evolution to the utmost degree. It will make one understand the workings of one’s own rational and irrational mind, as well as giving one an understanding of what makes other people tick. Although it is to be practised for a maximum of one hour a day, its efects carry on after the practice is over, and one will automatically start to know his own ‘hidden side’ and to see how he is reacting to life’s situation in a clear and honnest manner. |
posted by sharp @ 7:56 AM  |
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