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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.

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).

Yoga Tips For Expectant Moms

FitSugar — Fri, 26 Jun 2009 12:02:35 -0700

Whether you're new to yoga or an experienced yogini, practicing yoga is a wonderful way to take care of yourself and your growing little one. Not only will you experience peace and relaxation, but so will your babe. Many gentle types of yoga are appropriate and beneficial during pregnancy, but here are some things you should know if you are expecting . . .

When you become pregnant, talk to your obstetrician or midwife about yoga whether you've been practicing for years or are thinking of starting. They'll most likely give you an enthusiastic "thumbs up," but it's always a good idea to make sure you don't have any health restrictions.
If you've been practicing yoga for a while, it's safe to continue taking the same yoga classes. Just listen to you body, and don't do anything that makes you feel uncomfortable. On the other hand, if you're new to both pregnancy and yoga, take a prenatal yoga class instead of a regular one. The instructor will give you more individualized attention, and explain ways to do poses that will be safe for you during pregnancy.
Prenatal yoga classes tend to focus on opening the hips, stretching the lower back, relaxation skills, and pranayama (breath exercises). So just be aware that you may not be moving a ton, but you'll definitely be breathing, and spending a lot of time in Wide Squat and Pigeon. By using and stretching the muscles you'll be needing during birth, you'll essentially be making labor easier.
Drink plenty of water and be sure to get the extra 300 to 500 calories you need during pregnancy.

To hear the other important tips keep reading

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.

Yoga and Pregnancy

FitSugar — Mon, 30 Apr 2007 17:15:00 -0700

Yoga can benefit ALL bodies, but it's especially great for women who are pregnant, like Naomi Watts. She certainly looks happy - maybe it is the yoga since it feels great to have some time alone with your baby, to relax and stretch your muscles.

Here are some things all pregos should know when it comes to yoga and their bodies:

While pregnant your body produces a hormone called relaxin that is intended to soften your inflexible bones and ligaments to make room for your growing baby and to prepare for birth. Avoid stretching further than you normally do, you don't want to pull a muscle.
Try to find a Prenatal Yoga class so you'll be able to get your questions answered. It's also a great way to meet new moms and share with women who know exactly what you're going through.
Drink plenty of water and be sure to get the extra 300-500 calories you need during pregnancy, especially if you are exercising.
Prenatal Yoga also benefits your unborn baby - when you experience peace and relaxation, so will your babe.

Want to know what else and see more pics of Naomi? Then read more

There are a few poses and actions you should avoid - deep twists from the belly, jumping, deep back bending, holding your breath or rapid breathing (kapalabhati), abdominal work such as boat pose, lying on your belly such as in cobra pose, Bikram/Hot yoga (you don't want to raise you body's core temp), and anything that feels uncomfortable.
In the 3rd trimester, avoid all inversions - your baby is getting ready to move into birthing position and you don't want to disrupt that. This means any pose where your head is below your heart, even in down dog. Substitute hands and knees pose instead.
Prenatal Yoga focuses a lot on opening the hips, releasing and stretching the lower back, relaxation skills, and pranayama (breath). By using and stretching the muscles you'll need during birth, you will essentially be making labor easier!
Listen to your body. If you get too hot or too tired during class, take a break. And don't overdo it.

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Strike A Pose: Prenatal Yoga Tips for Pregos

FitSugar — Thu, 18 Jan 2007 07:30:00 -0800

I've been asked a lot about yoga and pregnancy. Whether you are new to yoga or an experienced yogini, it's a wonderful way to take care of yourself and your baby-to-be.

Here are some things you should know if you are expecting...

Most gentle types of yoga are appropriate during pregnancy. Of course, tell your obstetrician or midwife you are practicing yoga - you'll probably be given an enthusiastic "thumbs-up." If you have high blood pressure or other complications, you'll want to ask first before starting (or continuing) your yoga practice.
Prenatal Yoga focuses a lot on opening the hips, releasing and stretching the lower back, relaxation skills, and pranayama (breath). By using and stretching the muscles you'll be needing during birth, you will essentially be making labor easier.
Prenatal Yoga also benefits your unborn baby - when you experience peace and relaxation, so will your babe.
While pregnant your body produces a hormone called relaxin which is intended to soften your inflexible bones and ligaments to make room for your growing baby and to prepare for birth. Avoid stretching further than you normally do, you don't want to pull a muscle.
Try to find a Prenatal Yoga class so you'll be able to get your questions answered. It's also a great way to meet new moms - to share with women who know exactly what you're going through.

Want to read some more tips? Then read more

You may want to avoid lying flat on your back after the 1st trimester - This position puts pressure on a major vein called the vena cava which will diminish blood flow to your brain and uterus and can make you dizzy.
There are a few poses and actions you should avoid - deep twists from the belly, jumping, deep back bending, holding your breath or rapid breathing (kapalabhati), abdominal work such as boat pose, lying on your belly such as in cobra pose, Bikram/Hot yoga (you don't want to raise you body's core temp), and anything that feels uncomfortable.
In the 3rd trimester, avoid all inversions - your baby is getting ready to move into birthing position and you don't want to disrupt that. This means any pose where your head is below your heart, even in down dog. Substitute hands and knees pose instead.
Drink plenty of water and be sure to get the extra 300-500 calories you need during pregnancy, especially if you are exercising.
Yoga can also alleviate some of the discomforts caused by pregnancy. There are poses for sciatic pain, round ligament pain, and yes, even morning sickness.
Listen to your body. If you get too hot or too tired during class, take a break. And don't overdo it.