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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 Explained: Bandhas

FitSugar — Wed, 12 Sep 2007 13:30:00 -0700

If you go to a yoga class, the instructor might mention your bandhas, so I thought you might want to know what and where they are.

Bandha is a Sanskrit word meaning "lock," "seal," or "bind." There are 3 bandhas, and they are basically muscular contractions that help you to breathe, focus on your awareness, keep your body strong, and give you a sense of lightness as you move through postures.

Need more of an explanation of all 3 bandhas? Then read more

Mula bandha (moola = root; bandha = lock) - the steady contraction & lifting of the perineum (the muscle between your genitals and anus). It's like a Kegel exercise. It's the muscles you'd engage if you were peeing and you wanted to stop mid-stream. As you hold these, you keep the energy and the breath lifting up towards your belly. Holding moolah bandha gives you lightness and lift, and will help you to float through your yoga practice.

Uddiyana bandha [u-Deeyaana = upward-flying; bandha = lock] - the muscular contraction 4 inches below the navel. It's basically like you are pulling your belly button up and in towards your spine. This helps you to bring the breath all the way up into your rib cage, above your navel. As you breathe, you keep your belly still and expand and contract through your chest instead.

Holding these 2 bandhas helps you to perform the Ujayi breath (that audible ocean breath, also called Darth Vader breath) properly. It also gives your core strength and stability. Engaging these muscles also helps to build your internal fire, which helps to warm your whole body, making your muscles more pliable.

Jalandhara bandha (jalun-Dara = throat; bandha = lock) - the contraction where you drop your chin towards your chest. This is supposed to prevent energy from escaping out of the upper body. You don't usually hear about this bandha too much. You only hold this bandha in certain poses.

In an Ashtanga yoga class, you try to hold the first 2 all throughout class. It's really difficult to hold them both for the entire 90 minute class, so I think of these bandhas more as a subtle and energetic lift of energy. It's an awareness of your lower body that keeps the muscles all the way from the base of your spine up into your belly engaged, so that you protect your spine and breath efficiently.

Fit's Tips: It takes time and practice to locate exactly what muscles you are supposed to be engaging, so don't get frustrated when you first start out. I would definitely recommend practicing these bandhas separately, without the poses. Then when you go to class, practice engaging them whenever you remember. Then soon it becomes second-nature, and your body just automatically holds these locks.

Class Act: Ashtanga Yoga's Primary Series

FitSugar — Mon, 04 Dec 2006 03:00:00 -0800

When you go to an Ashtanga Yoga class for the first time, you'll probably be learning Primary Series. In Sanskrit it is known as "Yoga Chikitsa" which means Yoga Therapy. Its purpose is to re-align the spine, detoxify the body, build strength, and increase flexibility.

The room is about 80°F, so your muscles can easily warm up. The instructor talks you though each pose and counts the breaths, so everyone is moving together in unison. (It's pretty amazing to see and experience.) The class is the same every time and anywhere. So if you love Primary Series, you can even find a class when you're travelling.

The basic sequence is as follows:

5 Sun Salutation A
5 Sun Salutation B
Standing Postures
Seated Postures
Closing Sequence (inversions and backbends)
Savasana (10 minute relaxation)

Want to know what makes it different from other kinds of Yoga? Then read more

The poses are linked together with vinyasas, or mini-Sun Salutations. Your breath (called ujayi) is loud and throaty, kind of like Darth Vader. Each inhale and exhale is linked to a movement, so Primary Series is a moving meditation, kind of like a dance.

Primary Series is excellent for runners, bikers, skiers, and riders because it involves a ton of forward bends to help loosen up your tight hips, hamstrings and the lower back. You warm up your muscles, really work them, and sweat a river. It's really difficult physically, so at the end of the 1 1/2 hour class, when you're lying in Savasana, you feel like you have taken quite a journey.

Fit's Tips: So you don't feel overwhelmed, it's a good idea to check out the poses ahead of time. Many studios encourage you to watch a class first. Or you can check out these helpful guides to learn the poses, and find out more about Ashtanga Yoga in general.