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Yoga Breath: Kapalabhati

FitSugar — Thu, 16 Aug 2007 03:00:00 -0700

In yoga, breath is just as important as the postures. Linking your breath with your movement creates complete awareness. These breathing exercises are called Pranayama, which means breath control.

A while back I wrote about two different types of Pranayama. Ujayii (Ocean Breath) is used in Ashtanga Yoga throughout the entire 90 minute practice to keep your movements and your mind calm, steady and strong. The other, Sitali (Tongue Hissing), is a cooling breath used when feeling overheated or stressed.

Kapalabhati (Ka-pa-la-ba-ti) is another kind of pranayama, called the Cleansing Breath. It's a great breath to do if you are feeling foggy in the head, or if you have mucus in your lungs or nose. Kapalabhati gets rid of stagnant air in the body and awakens the senses.

Check out this video to see how it's done.

Want to know how to do it, then read more

I like to do this breath right before or after lying down in Savasana (Corpse pose). Begin in a comfortable seated position.
Breathe normally through your nose for a few breaths, keeping your mouth closed. Then take a normal breath in and begin taking short, rapid exhalations out of your nose (as if you were blowing your nose). This will pump out the breath and your inhales will happen automatically. You'll feel your belly pulling in with each exhalation (you can watch yourself in a mirror to see). Continue pumping out these quick and fast exhalations for as long as you want. I usually do it for 30 seconds or so.
End by exhaling all the air out and then go back to regular calm breathing through your nose. You can repeat this Kapalabhati Pranayama again if you like, but each time you finish a round, make sure to follow it with regular breathing.

Fit's Tips: You can take the exhalations at any speed you want. If you do it too fast, you might get dizzy. If this happens, just slow down the Kapalabhati or go back to regular breathing.

Class Act: Kripalu Yoga

FitSugar — Tue, 24 Jul 2007 12:30:00 -0700

Looking to try Yoga? Not sure what kind of yoga is best for beginners? I recommend you try Kripalu Yoga; it is a great place to start because these classes tend to involve slow and gentle movements. This approach makes Kripalu suitable for people working with injuries. In this style of yoga, poses are sometimes held longer than in other yoga classes, which is helpful if you are trying to learn the basics.

Kripalu Yoga combines postures, breathwork, meditation, inner focus and personal awareness. Classes explore the release of blocked energy and the integration of emotion and spirituality, so it's much more than just a workout for your muscles. The Kripalu experience is centered upon knowing the body while achieving balance in your mind.

This 90 minute class will help you understand the proper alignment of your body (where your bones go), and how to connect your breath to your movements. Props are often used such as blocks and bolsters, to help you get even deeper into poses. You'll get a complete body and mind workout, and feel extremely relaxed by the end.

Just because a Kripalu class moves slower than say Ashtanga, doesn't mean it's any easier. From my personal experience, if you are used to pushing yourself physically when you exercise, or if your mind is constantly moving, this class will be extremely challenging for you (it's tough to slow down when you're used to "go, go, go" all the time). Kripalu will help you learn how to still your body and calm your thoughts, which is an excellent skill to have when faced with a stressful situation.

Fit's Tips: I definitely recommend trying out a Kripalu class. Check out your local yoga studio and see if they offer this style. If you can't find a class near you, take a long weekend for yourself and check out the Kripalu Center for Yoga & Health in Lenox, Massachusetts. They offer weekend retreats focused on Kripalu, and other types of yoga and movement as well.

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Vinyasa: The Link Between Poses

FitSugar — Wed, 18 Jul 2007 09:30:00 -0700

Yoga is all about connecting your breath with your body, and vinyasas help that happen. Vinyasas link static yoga poses together, so your practice becomes more of a deliberate, fluid dance instead of just a bunch of random poses thrown together. Vinyasa is a series of 5 movements, kind of like a shortened Sun Salutation. You do a vinyasa between different poses and between the right and left sides of poses as well. Vinyasas are like the glue that holds yoga poses together.

Check out this video to see the flow of the 5 movements.

How did it get its name? To find out, read more

"Vinyasa" is a Sanskrit word that literally means "uniting breath with movement." Each of the 5 movements in a vinyasa is synchronized to an inhale or exhale, and those movements help to make the connection between your breath and your body even deeper. This helps to make yoga more of a moving meditation, by increasing your awareness and ability to focus. Vinyasas also make yoga more challenging, because those 5 movements really work your upper body and core. Vinyasas also enable you to maintain heat, which opens your muscles and allows you to get deeper into poses. Doing a vinyasa between each pose brings the body back to a neutral pose, so you're like a clean slate - ready for the next pose.

Here's a simple description of a vinyasa and how the breath is connected to each of the 5 movements:

Inhale - LIFT your feet and hips off the ground.
Exhale - 4-Limbed Staff (Chaturanga) pose.
Inhale - Upward Facing Dog.
Exhale - Downward Facing Dog.
Inhale - Jump your feet through your legs and get ready for the next pose.

Now here's a more descriptive explanation:

Inhale - From a seated position (whichever pose you are doing), plant your palms firmly next to your hips and bend your knees up to your chest. Cross your right leg in front of your left just below the knees (not at the ankles), engage your abdominal muscles and LIFT your feet and hips off the ground.
Exhale - If you can, keep the lift and don't even let your feet touch the ground as you kick them back to Chaturanga. Since that's really tough, try at least to do the LIFT for a moment, then touch your feet to the ground and kick back to Chaturanga.
Inhale - Scoop your chest forward between your arms and come into Upward Facing Dog.
Exhale - Press into your hands and lift your hips up to the ceiling coming into Downward Facing Dog.
Inhale - Look between your hands, bend your knees, jump off the balls of your feet and come into a seated position, ready for the next pose. If you can, you want to try and jump your feet through your hands and land softly on your bum. If that's not happening, take 2 jumps instead of 1. Jump your feet to your hands, then jump your legs in front of you and land on your bum.

You'll do this vinyasa in Ashtanga yoga classes and in other yoga classes too, such as Jivamukti. There's even a style of yoga called "Vinyasa" (also called "Flow"), that involves doing vinyasas between poses, and that's how it got its name.

Check out this video of a guy doing the LIFT back to Chaturanga without even touching the ground. Those are some serious core muscles!

Cool Yourself With Yoga Breath

FitSugar — Tue, 26 Jun 2007 03:30:00 -0700

We are all looking for ways to keep ourselves cool this summer, especially when we are working out in the hot sun.

I learned a type of Pranayama (yogic breath) that has cooling effects on the body called Sitali (tongue hissing). You've probably done this without even knowing it, when you eat something really hot to cool off your mouth. Here's what you do:

If you can't make a tube with your tongue, just bring your lips together like they're sucking through an imaginary straw. Breathe in through your mouth and exhale out your nose.

You can do Sitali whenever you are getting overheated. It's also great to do if you are feeling overwhelmed or stressed - it slows down your breathing and helps you focus on being calm.

Yoga and Asthma

FitSugar — Thu, 26 Apr 2007 02:30:00 -0700

Several studies have shown Yoga to be a powerful therapy in reducing the frequency and intensity of asthma attacks. I also found that when I'm practicing Yoga regularly, I can decrease my prescription meds.

Yoga is all about pranayama (breathing), which is great for meditation, but it's also good for your lungs. It increases the lung’s airflow, air capacity, stamina, and efficiency.

You can practice different pranayama techniques, they all have great names. One of my favorites is Breath of Fire, where you do quick exhalations out your nose, which pumps your abdominal muscles, and releases stagnant air from the body.

You can also practice inhaling deeply, and holding the breath in for a few seconds (or as long as you can), and then exhaling and holding your body empty for a few seconds (or more). Do this a few times and make sure you're not holding the breath too long - you shouldn't feel stressed or uncomfortable.

Certain poses can be beneficial if you suffer from asthma too. Want to see which ones? Then read more

Back bending postures open the chest, improving both lung and heart functioning. If your trouble during an asthma attack is exhaling, practice upper back bends and chest opening postures like Wheel and Camel regularly. Practice forward bends and lower back bending poses if it is more difficult to inhale during an attack. Don't do these during an attack though, just add them into your daily exercise routine (you exercise regularly, right?)

Inverted postures like headstands and Downward Facing Dog pose can also help drain excess mucus from the lungs and balance the immune system.

Relaxation poses like Savasana (lying on your back) can also help to regulate the breath and reduce anxiety, to help prevent an attack, or help you stay calm during an attack.

Fit's Tips: If you want to learn more about how Yoga can help asthma, check out this book called Yoga Beats Asthma ($14.71 through Amazon).

Class Act: Mysore

FitSugar — Fri, 20 Apr 2007 03:30:00 -0700

If you're checking out classes at an Ashtanga yoga studio, you may come across a class called Mysore.

In a Mysore style yoga class, you lead yourself, following your own breath and a series of memorized poses, either First Series or Second Series. If you are an advanced practitioner, you may even do Third Series.

No one speaks - they only breathe. Sometimes the instructor may whisper to someone to give them help, but for the most part, there is only the ebb and flow of the breath. It's really powerful.

Want to know more about Mysore? Then read more

As you move at your own pace, moving from one pose to the next in First, Second, or Third series, the instructor walks around and adjusts or assists you. She or he may gently fix your shoulders or your hips in Warrior 1, they may press on you in Downward Dog (which feels so good), or they may help you drop back into Wheel pose from standing. The assists you get in a Mysore class really help you to improve your yoga practice tremendously.

The class is usually open for 2-3 hours, so people will walk in and start whenever they want. This may seem a little weird, but it's actually nice not to have the pressure of following the instructor's breath count. For me, it's easier to bring my awareness inward when everyone is doing their own thing.

The reason it's called Mysore, is because Mysore, India is where Sri K. Pattabhi Jois (the creator of Ashtanga Yoga) originally taught this practice. Traditionally, students would learn a pose and master it before moving on to the next pose in the series. That way, the student would memorize the entire sequence and would be able to practice them on their own.

Fit's Tips: If you can find a Mysore class or workshop, I highly recommend taking it. You'll learn a lot about your body and your personality. It will also help you to begin a home yoga practice, so you won't have to rely on going to a studio to do yoga. Since you've memorized an hour and a half of yoga postures, you can lead yourself in your own living room!

Strike a Yoga Pose: Mountain - Create Your Intention

FitSugar — Wed, 21 Feb 2007 07:30:11 -0800

Depending on what kind of yoga class you are taking some start off seated and some start off standing. However the class begins physically, it's always important for you to begin your personal practice mindfully.

If the instructor offers you a moment of meditation in the beginning of class, use this time to bring yourself into your body.

Try to let go of any thoughts about your day: what you forgot to do, who you need to call, or a disagreement you may have had, then connect with your body in the present moment. After all this is what yoga is all about.

Before you begin moving, create your intention. Bring your awareness inward to your breath and focus your energy on a person, an aspiration, a dream, a hope, a purpose, or something you wish to change in the world or in your life.

While seated, or standing at the front of your mat in Mountain Pose, create a space for your mind and body to be free, steady, and aware. For the entire practice and with each inhale and exhale, try to stay present and focus on that intention.

Through your yoga practice, you strengthen your spirit by connecting with yourself, which in turn, opens your heart and your mind. So when you step off your mat and into the world, you'll feel strong and confident to handle anything.

Try to get out of your mind that you wish your leg was straighter, or that you could hold a handstand for 10 breaths. It's not about what the poses look like, it's about moving and breathing, feeling good, and honoring you.

Forrest Yoga

FitSugar — Wed, 24 Jan 2007 02:30:00 -0800

There are many dialects of English spoken in the U.S. - we got "youse guys" and "y'all". Well, yoga is no different, there are many distinct styles. Ana Forrest is one of those distinct voices teaching yoga right now.

Forrest is pretty intense in a serious athlete kind of way and she wears really "loud" rock star pants with flames, reminiscent of David Lee Roth. For me that is a plus, but I am showing my age. She also has a very no nonsense approach and can be a little brusque - "I don't want you to feel pain in your joint. If your muscles are quivering, then that is great." I'd say her class was "woo woo" free - and I like that.

I was lucky enough to take a workshop at the Yoga Journal Conference from her titled Struggle Free Yoga. The 2 hour class focused primarily on how to keep tension out of the neck and low back.

She is really into tucking the pelvis under, meaning lengthening the low back by squeezing the glutes. This can be really beneficial when arching back to open the chest in just about any standing pose. You also "telescope" your ribs up and away from the pelvis making space for your low back vertebra.

Abdominal work is a big part of Forrest Yoga, and WOW was it effective. Slow ab work is excruciating and efficient. The other tips for staying struggle free in yoga are the breath and focusing on the feet. "No twitching people. I want to hear you breathe. Don't tweak out." I think that is my favorite quote from her class, by far.

Here's to no tweaking in Warrior I. Check out her teaching schedule if you are interested in taking a class from her.

Darth Vader and Yoga: A Connection Through Breath

FitSugar — Fri, 29 Dec 2006 04:41:07 -0800

Yoga is all about connecting your breath with your movements.

It's called ujjayi pranayama (pronounced oo-jai pra-na-ya-ma). Some instructors call it "ocean breath," "victorious breath," or "Darth Vader breath." It is said that Yogis performing this breath alone can create enough heat to melt snow around them. If you walk into an Ashtanga yoga class, you will be overwhelmed with an amazing and powerful sound - it feels like the walls themselves are pulsing.

Basically you are turning your ordinary breath into an audible one. When you can hear your breath, it's easier to follow and concentrate on. You can focus on letting your inhalations and exhalations guide your movements - then it's kind of like a moving meditation.

Want to know how to have that audible breath? Then read more

Say out loud - "I love Yoga."
Now whisper the same words, "I love Yoga."
Keeping your mouth closed, slowly exhale out through your nose and whisper "I love Yoga," again. Now inhale and whisper the same phrase.
The breath is moving to the back of your throat and nose.
Now slowly inhale and whisper one syllable,"Love." Exhale and whisper out "Love."
When you're ready, practice breathing this way, through your nose, keeping the breath deep in the back of your throat.

This breath creates the rhythm you use to guide your yoga practice. Take long and deep breaths, and you'll feel its relaxing effects instantly.

Learn to Love: Bilateral Breathing in Freestyle

FitSugar — Fri, 08 Jun 2007 14:30:00 -0700

Swimming is one of my favorite forms of cardio, but if you are going the distance swimming laps of freestyle you're going to want to learn how to breathe to both sides. I know trying to breathe on the side you aren't used to feels extremely awkward and uncomfortable, but in the long run it is well worth conquering the skill of bilateral breathing. You know it is skill since it has such a fancy sounding name!

The benefits of breathing both ways are that it:

Balances out your stroke, so you are not working out lopsided.
Builds symmetrical musculature on your back and arms (asymmetrical strength can lead to over use injuries).
Eases neck pain from always rotating to just one side.
If you swim in open water (as you would in a triathlon), you will be able to check for landmarks, avoid splashes from other swimmers as well as waves.

So next time you are swimming laps, practice breathing on your other side - once you are in the pool you will know immediately which side that is.

Interested in a few drills you can try? Well, read more

Here are a few approaches to the learning process:

Breathe to your right side on one length and to your left on the next. That way you get the oxygen you need but still develop a symmetrical stroke.
Breathe to your weaker side on warm-ups and cool-downs.
Experiment with 3 breaths to the left, then 3 to the right.

Once you have mastered bilateral breathing, or at least become comfortable with it, you want to breathe every 3 or 5 strokes when swimming freestyle, so you are alternating sides.

Fit's Tip: I remember when I was learning this skill, it felt almost like I was drowning. Pay attention to how it feels to breathe on your usual side and try to re-create that feeling on the other side. Most days I cannot remember which one side I used to breathe on.

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