little book of yoga breathing

8/2/2019 Little Book of Yoga Breathing

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ayama made easy;

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Mod l c f n SOdc:tyWCHte.s a lt . ' l : twdha .&u ! t p a ce : th a tWl!' l n e > . ' i ; l \ a l b l y f in d . ,o u [;S e ~ e sn e e din g p e :r lo d~ .celillergy :fiev.~,taliudo.n J i U l S : t tlo k~ee,'~p'witm:tthedldf gd;ri!d.W~100111 tryllO ~1 thS widl ' c U - 'f c l f i 3 ! ~W dlimb 0 [ [ slJ~ffiled r~ .. 0 . O l d d i : c i o l J ] ) .'00th~ob\io~ h~:m d~[rimel1tl~th!:R;


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m .e t ft O O . . ~ne, t h :n : i~dyp~d .es ~" i ,gp~iSWOUS'3Jlds ofye:an () .~d.md~] ] IV( )h ' e snQ~h in_gm. ~meth~ '~!!1g < 1 J . : ewv~ ry ' O O nSQ iO llSb.~ths. ,

1'6'(~TI'~"I.., ..~jt'Iq H ~ ' ~ ~ " ' J i ' ' '"1 ~ B ii" ..... U i",I, ,:.~,.,;;I!!C,~,"'t;,~ .......~1 ~ _,IIIJ,,;,I'",,~Ji,~1 .. !['L~~~J ;tiltT h e a i r 'y;e breame j s Q1li!F p : ! i s s : P Q i i t e e ~i[~.w~ean l~",e a f ew ' d a . y 1 l w . i ! t h . o l ! i l . t W3!(eT~ . s e v e ~ d!IJy$wlthQuf f O ~ j I b : g ! ~ fh . enJ l@,men~ ~n ~s~n:a :w~,rfr10m 'u s. o u r p b y sIc al b o d ~ ,e s.~m m ed~ a ite l .ybeg~!QI i1 l : l ! '~ aw ay ..It'L h eFc{QOOS tmW IDo re a sond l : a : t not O l n l l , y is:b r .e a : m i il : lg the most e s 5 e n d a l . , e ~ e ..m,e tu to. lir(:.b~c t h ambr ea l h ing c'Orrecltilywme n h a n c e m , e ove : r ; d , qjl!l!alliity of ; four l i : f e . ,

Mod!erFl . h~th, iSo ie !1 !C lemaches us t h a l t d l fO u ; g ;b .exeK~ the bumiO ~y ~ ill,~~r ,


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of !(I,xy ;s .e nm an is l i ~q ! !d :Fed , for s~lifiplle,~,llmane x l s { c l T I I , c e .1'.h~~!tdts n O t (lfi~yma s t m n g ; e r aH''''d i o vMOO JU ' sys~embut dso, a s ta te o f , e n E t J ; i u l c c d ,p ,n y s k . a l < 1 ! O dm~n~a I I ,h e ; d t _ h . , Look .u t ,he a r m : d e ~ ' ew h o ,p an id pa l'Je 8 i . f l , a c a :r d~ .o v .a s cu :ta rsparl 3 i 1 l d i ,you"n ~ som e on e w ho , ,~ ~ , superID,r s e n s e,o:Fp,hyslml,andmeruall wd l~be i n g Qndan eA'()F~mQ ! ~ 3 _ n1 ! ,QU in t, '0 1 , .n e !rgy ; O n tb ,~ () tne:rh3ind~dbscrvesede:ntary i l f i ,dividua!is:md. yo~'nrom.~manly filld . p eop l e WAO aJ;e' ,Iis tl.e s sand . ,I;a ,cki:ngWlotJw!tion.

T m O i U i , g h p ' h Y S J , c a J j eErcise I S proven,~obe impi)r~nm t~o 'Y O Q ! !l ! :'h e . d ;m . , ~ i ! ; l is not a lway s [poss iMe fUilYO iU , to[ev~taUK you:rsc: l f through eJ(e'r'Cise~~fWhenyQu iindyu~~ed,m d d~ngaJtl!be end ofa wo , rkd ia y sp e n tp ,r ii ..,m_y lbe . hmdJ a d e sk ., I ro nuL f la tt t) r.th ~ is a n ow . uwai f fair Ylj IU to ta p :I .Dooth e ,e .n e rgy l c v e 1 , ,e x pe ri ..e n e e d by t ' h . e ( )OInsu :mn la~e a th Je !le " T h at m , ~,tb od .


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Pu :may ama . i J . l th e sd.en.o.:ofb:ruth looOJI[I]OI :(iinl1Fr.l!.otked ~mlaAi~rhQ~~ds ,(I f~ .s ag p ! . T h.eMtd .m t f ~ Jh I l J q u e s olp t ru laY'Dna ~.YOlll howfO oo .ns c io llS r uy ltike (l(u~cm~Y l e r ,YOl!1t b,~lI:!hi. l l Igan d. b:rin:g m oe e .~jf~-:g~ .v .i:I:lI:Gxygen.ifildo yourbody .. :Fm. lI l1 .d ru . e s e s imp l . e b llt p re e is e e~er(:ille$.yQ~ c.anrev~t,di~r()ur '~fldi!:~b~ing whe [ u : ; v~ ! [M]ldw~crever you , f~.Ie need.The aneiem bf~dITI COiliUrol Xerois~ 1P~~8.rd.b e re ~ :I) e l.o t a lb str n.o t mempih.ysic .aJ tec:bniqliJ!C8:_ t ~' . ~ o :f t:m ii~ gll!W de rlhe :gW~ reofa ,s piijtu ~ . ti~ e r~ n , ma s ~W ' .Th.ey 'aF :e s j j l tp l e~p ~ v> e n p f;a ~ t~ ce s that ~. ~ ifnp~eDle~,'lioo,"!I',~[~! t u ; aU, a.D:ywhcr;c. S!;)n ' iu :o, f 1 l : I : tC:W. do n o t C l ! ! ' 1 c n[~ q u be rt:t:u u::OUi . In~e my p h y s l Q ! l . h lovememt l l .Th e [ e f oK~ YOIil. w iD be aMero, ' p~[ 'orm dIem W B


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we'p~~~1:: ' Q : ()fhc.:rs:w,~W.o:u.tdrawing I i lFl f : l iOC~l e s s M y ' a n e .m . : i o n ~ :oJOu t , s e1 l

USING PRANAYAMJ.l'O C.:'.LM DOWNM o dem so cie ty .f re q u,c f iJ tly ~e a :v e sus n e e d in g a f ieill~rgy'boost-bu,t haloocause,s us te beeecne~ tFem.d ' f agi t~.ood. , ,Mmy (If lJ ;S,f indoul" blood ,presSI ;[Fer~s~D:gaf id .oUT he anp rup~un lf ig fO O im J(h,c ' s rralns o:f~~lJ'uay Uf 'e .Th,e mdml: ~C~C'e;ofp,mnayamgibo, uses baslemethods to ,rnptrl1y[ , ' ( ' ; f 'GCUiS YOlU' b O o d y and mi ndand calm down,fQgr ra:C~D,g,:th.o~gh'i'5 ande:mo(].ons. ,Al l that ~.~,ULilled .area : f e w ' sOCm,p leb [ea ,th i~g t tc lhn~ ,q l il e s.Engf~cing,pt.Ula~ ;exeK~,~ oJ i :e j ]~[ im.es m , e :m o scso :ug fu ,am :e ran d p iac[~ ,(!~ d., isimponan tco keep in mi n d . howev1e r , dIa l : a t Jp,mJi l i~C ~m.CJ!ues eause addliii.o:i1i3ll, i l if iOiMlits{l1f'o~n to be t~n inro y~"irbody , ~ W la h igh l y

-:5-


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s p edn c rnIaluu:'t ..As 0 5 : l ( l , c b , ~ h Q g g h .'(b e o li 'e r i1Ue,-f fec~'Q . f < 1 ! , !ccJ1~n.p,mna!yama 'eHrdse .may caiUSCYOUf ~y a nd . .m ii)d ~o ! ,ca lm ,d awn an d bo .m emore inc:e!l 'ndly :f(:A~cdVieand med~f3'tiR'~d\i.~stOdlfl .rqu.e w n ~sdU aid }'OUin be (lQ , ID lng :~mOIFepbysiaJlrand: . meluaJI),y .ij)..~gptil!~:edIf ldividlJ


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The SQW 1skri~~e~mprl1rtIJJfll'7UIc :omprh;Jesn\YD Iconli'H)!!len!~.:Ira~tl W fe feree) and.tt)'fiJfJtt (extension). Therefore. rhe wQ rd.p_ln ' l ' Iay,w!JUl , Uter . t l ly t rnml ,3 I :d < l I S the: eD:cJl-siom : oflw fe foo ce .,'nF rom a a d=n t r .Wmes . t 'o: f ' \\W lI: 'd .w e 've U 1 J ' 1 d . e r -SJtood mi1!fr:i:~d::ting, does evenmere m i : m !su.pply rhe budy w w m iIlOC~MJ O~gt'Iil, :rorl~&.. 'W 'h e ~ r on u ,o llo o ". dIe whilaciofi OW Jidexhala i l : i :OD .o f b l r e 3 ! : m purifies ;3 inddeanses< ! J f l t i n d r u v i d u : a & - - - , 3 J : n f it c a n c a lm t h e a _ g iW lR d ir r n : dnd Of e ne tg ize th e Q ve tC '. l l! ! tlJ ed body:


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T .h :e J \e ~ sl! l.) dm e .H ke th e present. Righ l l : I ]Jow.whe:reverYO'1I1 are, b re ae he ,d e ep ly :: Breathe Inmr o : lW ~ your nose s lo-wly a n d . ,~nrn. and. :gu1deth e ~ r inco '~ I I(u~~dom e . Jl ...&yo:u;dQ~. ew - p e ~.d m .c e y G ,u rS{l']imach, regiofll. ,expru:. .dmg wid t t h en~ lik fo :rce 'th at i~naa;~iugY'OUl" bQdy. , .Afi lel!:. h . ~ r u r u f l l g :lihl...bw : e a . ! l h .for a se oon .d:. (1',[ ~!I .r.eleiilX

The :m i()~ ; [ bas ic level of pl"an:aY3J.m.3 i . [ea lch :e :s ;yt! J1 L l 1 0 s imJp~Ygu i ck a~b~ms d e e p jnto ' yomabdomen ..This ttdtnique ismown in Sanw.li[m il tk~ ~rJm ( d e e t . , ~ ' ~h : a swa~~d 'm ) - - - - - , c l e epbr~m:ing.


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it th :rm lgh . YOU:f 'nO iS e ;,Iit rhe sam e pace at w h i myotld~ewit.T h m s simple p F ; r u l a y a n t U C ~Ki:se 'will~lty ,~!..ta1~zeyou ,when Y('iU fed t~~ ~3!,cbifaisic~,olrst[e~d~ w;e~~a t S pl[lcwide< m i , i . r n r n b t i : a : ! i i ! l deseofpt:ann; (prn~-na), P irac do e th is ,e :K ,re ke :s e v e r a . l i ,rime~e v e r y , d a y , $ : ~ m .p l y 'W , d e a_n~eYOU.f l U : J l : F (Ifwm , p i I i l t i d e s an,d r~ignfQllr , ~ n n e . r being w i i! t h m eeesmie ,e n (lf gf Q fp.rn nra . Then y'lill.lca:r:!. ,m (J~ ;6:l'r-wa t d W,~dlyum U te illil! IDlI1ro,mere , fOc~ , and ,~ :n r . v , i go r a t edm .mne : r : .

i ' l '


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Bre ath in g co nsc io us ly is y ou r fil~~tSlep DOa m o rerefined and e n e rg y - f il le d lif e . It is e s se n r ia l thaty ou become v e ry aw are o f your b re a rh in g h ab its'to ensure rh a r y o u a re br,eathing co r r e c t l y .

Wn~N:ESSING YOUR NATURAL 8RJ:L.i!tTH

Begin a conscious analysis of your b r e a t h i ngr ig h r n ow .. C lo se your e y e s and ra ke a m om e n tor tw o (0observe yOUf bre: ; ;J[ thas y ou menta l lyanswer q uesuons on rhe following page:

-1[-


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) . Ji\J rcy ou in ha lin g th ro u gh your n o se o ryour mouthi

2. Do your cbesr and s t omach expandor


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providing you wi th enhanced phy~j!ca[ andmental energy,

1 . Are'y t :n j i: jn h td in g thNmgl, : pur . r J ' o s c ' o r ]O t>trmouth?

~fyou brea~he ill through. yOUI' mouth, you arenO I [ allowing YOU : 1 i badly to n a ru r a l lymte r andpurify yom intake of ak Airhoiin.e pollueantsdl;J!; a re n,QI[ f i ke red t h rough YOUf Those -u]rin13[elyend up ~f! your lungs ..This is unhealthy,WE}'OIU f ind ] youfsdf inhalin .g t h ro iL I .gh yourmouth CQ, r rCCf it by censciously guiding },ourb re a th ..In to yO~l:f body dUQug h y.oll r nose. W i rhth is g e m le g u id a J iI .c c . yom body ,;v ill ev en tu a llya d il! ,n .t to rh e b ea lrh ie r w~y o f brea rh ing ,


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ib : l~hl~'~I:o J".2 : Do lOl~r ch,~t, tU1d st: 'O"lt lc f .Jexptmd or CmUrilftw/)'(1'lJ()~:~r('l '! /h( in ?

If your stomach and chesr conrraci (as opposedto e xpaud ) " ,,,h e n ,you ~,j)~l.\I,c,ou arc bf ,e ; ; ' l . th~ngm m a ru ra j ly , h in d e r rn g rh e How o f pram~ i n royou~ ! "bod> " If d iLs is rh e am :', yo u m usr rake con-tro l o f you r b r 'C 'a th ing rcco rre cr ir . $~vcrnl ~:i1 1 1 . : . ' 0a day; , take nore of your bresrhing pJl[rern.. If youfind your ch(:.~t,::3!nd.~to[nac;:h are c:ontm~tung asyou . iu ba le " g u id e y ou rch e s t and stomach ro n a t-ul'a~,ly expand as you breathe in and COI'l)[rnGI ali:you, C'Klt


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less and l ade energy. Thus, thi should be COI"-recred by d e lib e ra re ly reviewing your breauh jngs e v e r a l tim e s fh m l! lg ho ut [he d .ily ~ if ) 'O U iiiv i r eyOU! : breath deep into your abdomen nougl]t im e s , y m . ] I" bod ) , win develop th is n ew , healthierl u ] b w t .

4 . W h t 1 1 do you f litl a$ l if l~g iv i'l1g oxygen entersaJ'}'f1. t:.~its)IOu.r b ( J d y :By observlagwhar sensacions an d.emotions yU'llexperience while ]iferg;~'ii'ingbre-ath is In lvd. i .ngin andi()I,l[ of your b(ld.)'. you raise yOU:i" cen-scion nes to a new level of undersranding, 1;[Dm.this position. Y Q U inreracr with rhe essence o rlife and how ir 3f fe c :t ..s you in :In s iitl1H u-ion .. Y O l lwil l become consciously awart: of how the qll~11-iilty I ) f rh e a i r Y ' C l U b re arh e ; l f i " " " ~ s y o u , bod) , 0 '1 nti l


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P i i 1 U i l J 3 . du e to po l lueed o r poo rly 6h e - re d a ir , YouwiI J a J so r ea l i z e th e ' p o in t a t w h ich yo u r body is111,) (w o r J ! ! : i n g in Il i ' IaLu.ra~ iKClfd w~thyOU . 1 " respi-ra ro ry an d c irc u la to ry sy s tem an d e ith e r m c re a seyour pr . t i1 '~ ,}"l In ic or physk : a l exercise to e n h a n c ej 'CUJ, roverall heal rh O ( br eak f l'0 ll1 l ex e rc is e for aperiod of rime to < t I J O \ " r }~ombody to resr.]fyou purposdy lH~li:re b r e a t h awa r e n e s s r 1 1 1 " O u g l .. OUi:' rh e da:-y,llot on ly w ill you co rre c t a n :y un n a r-u r a l breathing pa t r e r n s y()U'VC d e v e lo p e d . b u r) 'Ol~ will also embrace a more purified 5tru-e ofphysical and mental understandingwhich ie s s enc ia l t o ,< I m o re re fin e d an d f t! lf iHe (j~I 'ife .

Now~lh~n you know how rn breathe in the unOSl


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practices differ v a t S d y from e h e natural m~d l o dof brearhing describcdabeve, 1 1 1 each of thepranayamic bre:nh control rechniques rharr()~low,you w in be taught 10breerhe in 3. highJysp e cif ic an d re fin ed p a tte rn . W 'i~ h e ach ,~ , fd lC :5ereehnlques you will. learn how to conscieuslytake b re ath ilf llroyom body ' w hile e n e rg iz jn g v e ryspec i f ic demems o f yO'llJr phys ica :~ and menmlbeing,


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T h e E l le f~ r l1 h Q n c i1 l3B f e u t h gBringing ~;ilrg,(;amuum:s of oxyg~n inro yourbody in a rapid and controlled fashion isn o r only (h e m os t c : f f i L e n t wily ro , inst


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-- _ -- -- - -

. B~8iC [l)e l'1U -[llh ~ lJC ilJ c lB re g th .: vd v--- - - - -

Be ' ,~e f i t J :"[ his breath coerrol exercise will 'pm~v ide youwlrh in ra n t e l:l!e rg y revimHzadon an denhanced mental foclJs..ucJrn iq"e : Begin, . r - i g h t where you . are , S -Ir I J [p .S t r n i g1uen your _pine. Mo v e Y 0 1 ! : u r neck around, ..: l in'l~h ir ro re l i e v e ~l1yh1~~ia J~e ns io n , C k) 's e you re y e s. O :b ~ ctv e y o u r natural breathing p;'lt:rei~illfo ra f e \


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that "dlf]i'l\'.'> you 00 function" Ohserve this breathpermeating your being wid" the ( . 'S. . . ence of Ijfe.After you have observed a few natural hl ' ,eadlcycles, deliberately rake in ~lV(;[Y deep breathrhtough your mou e h . The momenr your hili'ilgSare r u n " immediatelyrelease i,~hrough yourm ou th . A s soon ) as rhe lb , re


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let tbis brca.fh expand .rOt!!: chest and stomach.B .r t: .l th c in a s m u ch : l i fe -g1ving ' lir a~ p f ls s ib ~ e . Assoon as your lungs are I~II~dd ' rh r h i s breath,c lose ) 'O ' ! .H" mnlod l i and hold your breath foraprroxim~udy ['\NO seo;mds, consc ious ly emhrac-in g . it pow~j'. Now, release rhish remh lh rough}'our mouth il l nne-smocrh exhalatien. COIUOtlUt:to '"hale umil your lungs 'U',~ximplerely 'mpty'

If you are l ike m o s ~ peoplewhe h ax c nt!l p re v i ~oilldy practiced :fo!'mali;r~dhea.rh control, YUllw in notice dl~f a small amount of aJir remejnsin )FUll!' km g s . T il rf,ll!ghrhe rn a ] o riry o f you~:'W < :( h i l s r ema i n i ng breath, gQl;S unno r i c ed . Once youbegin ro consciously practicebreath control,however, Y'll bCCQI'i'ieacurely aware ofyOllf res-~)ir;,~tc)o:}'},srel1a. Y i : J U must C(HHI'a r your upperahdomen mill];Ies to f i : ) [ "Ce ' du: remai ning, a n ' " out~


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w a y i.n r o you : r l u ng s , h u t you ,1 Iil ls o1 ! : : ; c - g i to trainYOl t : f hody [0u riliz e th e b r ea th in th e m o s rb e n -e f i c~a l m:afll'iief-full in h a ,la ti, n s and fu ll e xh a -tUtOriS.

O nce ,aHo f th e a i r h a s b e e n e x p e lle d f rom you rlu n g s , em b ra c e rh is ; l l b~enc : eofbr t . ' a rh . Expe r i e n c ethe : lig h tn e ss o f y o u r body w b ,c iiJa ir is ( l omp l e [dyabse n r h co ,m you r lun g s , A f te r app rox im iitld y tw ose o o ~,d s o f rd ie c [iO Il, take jnt ' l f . lot l : l(: td e e p brea thand then release i lu t o l Jowi ,ng the SGIIDl ,e panem.Pe,rfotJtu this exercise f c : } i t ' three 01' f \ : - ) u r .cyd~,OJ l ;C eyou hsv e com p le te d, y ; o , u r "lila! .(yde. openyour e y e . . : > " obscrvi I l g : how the world possesses 3 Jnew- hue due to your body being revimUzcdbyenhanced O lmO IJlIH: oforxygel .


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-- -- ---- - ---

. K f l F f l l f l b h g t i : s k u l l g~iIJi]]~I _ _ _ _ _ _ffiS k r i L ! . b ' J ' . (II-~' 'IJIl aans ern, fe'apad mJt x a -p a ,'~1J i ' -b h a - te e ) m e an s "sku l] sh illin g. " ,

BerJ,qiu: fhis exerc ire is an ancient breath con-rrol technique diat, when used pmipedy, wiU noronly in~t-andy revita[izc your body bur \lltH[ alsoMgh l y accelerate (he degree of ymu mentalawareness,T_i:d~;i iqf,M'; ' W 11 i]e se a le d , m ov e (Ju r U P iP e 'f hodyand ne-ckaround t O f jl fe w 1I101l;1I'itS ro add newcirculation '~ ,C" l ~my tense mescles ..Then, ~t r . , : ~ g h . l cnY ,OUl:p i . n and close Your eves, Ceuceutrate on. o F ,i'


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y~)urbn : : : ' ?d l an d bcg jn ro o i b s e r v f : rh e 1l1liHH


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Aerhe be g inn .in g :!> ~ilg :eof "his breath. controlr e c bn i qu e yoy . sh o u ld p e rfo rm th r ee ( : ydes of[le n b re a th s each, A [ [h e e nd 'O f e ach re :n -b r ;c< lid lcyd e ,~ x p e l rh e f in a~ b re srh i . f l I 3: dow and con~trolled manner. Then, breathe in and out tlarru(Ol~ lly(h OOILl .ghyour nose for :ilpprnx.i.m are ly th re ebreath c " y c i c , < ; ; , O nce the ~!l:nalbre arh 1$ool l l$dous]yre le ase d . a~ tin beg in '[h e ra pid i n an d mit POIJW.:t i f l,~)fn


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----- - -

B ~ 3 t f ik ~ : B e l lo u I 3B f e g t h iU j- --~----The Sans~u']I[wo r d lntstrika (b...s tre ak-a ') m e an s "b e llow s ." T h is :w o rd is u se d in F c J c . ; r c n e , c n ) 'rh ere o l a hktckm lllb u se s to '~[lJ:W.JlO;:h is f f i . r u ' .

B e l l c f i l S ; T In : : benefits ofbas t r ika au ;: :r :l p ,. id ene rgyreviralizatien and enhar ed M od cin ; : u l~d()n .It < 1 1 5 . 0 helps ynnJ!rbody warm up when you areco ld ..T tdm ique : Sir in a co:mfonaMe: position wlthyour spine straight, Close your ,eyes C o ' ! ' a few

- _9'-


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m om em s an d wateh y o u r na tu ra l b r e a~h i ng , P"U~tern. Wi l l e n yo,u are su ir,


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Beg~n ti le practice of basrrika slow]y aud g r ad -yaJiy, wimess]ng.l'u)w )',our body rescrsro [his'pnm ay a~ : : ll ii !Ce ch niq ue , ]0 yom e .n~y ~.t< igc s: o f'pr '< I !cn !c~ ,b~ ' iI !sr r r ikash ou ld beperferrned frmnone to three fu n cyc le s, [~~:conll;: c:omf~u"(...b lewid) it before YOH extend its practice. Ifyouov erdo ~~ ]s C '.K_ ,e ['c lse(m m ay cau se yomsel f (0b e c ome l ighr headed, T his is , o ibv :iou sly , no t H)your advlIi,u1ligc.Bastrika ]s[de.al1y p e r f o rmed 001 'th re e fu ll , c y d , e > ~ .[WI] by pe.rforlUing this exercise for one cyc l e ,h O l \, v t ; v > t ;; ,: ,you wi l l i n~ t a .mdy n o t i c e a n Increase i nyou r .e ne rg y:


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-33 -

- ---

MIl r c h t l : T h e R , e j ; t l i J ] l lJ ~ B I ' e Q . t 4 1 iTbe Sanskait word "'lu1chil(l1 I:u .H ,d l3.') .m .e an s. "to r(;:ta in .. ,.

B e n 4 J . t s . : The pr


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w ill ~L m n1e ,lia td ,y e nhan ce you r l eve l o f C I lC 'lID 'and cleanse your lungs,.When. you feel you art mentally re . ldy , drawanother deep breath through y~)'urnose andgu.idc h deeply imo Y(.Ulf body. This rime,hold it. A s Y O ' 1 i. ! d l i .d . in , basrrika, b end ym.uneck, bring.ing your Ch]111 d(),'wilW your chesriJpos s i b l e ,Hold '[h :is b [,e ~ uh a nd bod i l y posi don fo r a s I O o l l gas is comfortable. Then" raise you r head andrelease [he brearh through your nose, &.oon.}S dlis breath i~co lu I l l e ; rdy expelled, r , e p ea l : th ecycle, srasring wirh :1 deepbrearh through yourI\o.se.A s in a ll p ra n ay am ic Tedlll~qlJies j: t is essential (,nn e v e r s tra in y ou r b ody ..M u rch a sh ,o u ld b pel'~fo rmed f ro m . one to five breath cydcs . , Do not


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y o u p rn g .re s s"rh e amount o f tim e you C:llfl c om -fo rrab ly ho ld you r brcad:! w ill n a ru ra lly h eextended,


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- - - - - - - - - - 1IK l l m h I l ~ k ~ lT h e Pllf8 B e 8 1g t h i

---- ---- ---

In S < 1 J I 1 L : s : k r i ' [ , I m m b , h f J _ k a ( kum-bba'-ik.'lI') [[c f cr s m "pu :I "e breath,"

Bme f iu . : Kum bh aka is d e s ig n e d to 5ubdy ra i sebo rh you , ! ' physica.l and mental eU l e r g y . ~i'l. add i -tion, kumbhaka provides rile pracririoner witha Itc ig 'h lt '~ ne d se n se o f meacal and s p i r itu :;I J~awaren1t:c:lmiqut!: Beg in i n . a seatt.-d, pos tu r e , C l o s e )'OUfey e s " s 't[,a i,gh t cn you r sp in e , and i n cu s } 'm~r aUi ; ; !Or[ion upon your natural blie


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upon '[he energy thateach in-hrearh natural lyp rov id e s .When you fed r e a dy . dose off Y ()i!Jtr!gtu 110S,.,lril wi th YOU,I " :dg l l t '~ hum b . 'Q u ickly and d e ep l ydraw YOll.l.[ 11CX. f breath tbrough yom le f l:.no stril.R ap id :~ y d raw rh e b re se h d e e p i.y lnrc your bodywith a mental count of "one, rwo, rhree, fouf,f i v e ' , S]:;L,"T he m om e n t ) 'o u r .in h a Ja :tio n is com ple te , w lllim e-di.atdy re le a se rh is b e e a r h via . you r kit . I1 ru[ r~](the s am e nostfj~ fro lin w h ic h it was iohaled). Asyou e x p e l thi b re a e h . p e rfo rm rh e sam e rnemalCOlHU o : f"onc , (\'1,"0, t h r e e , four , Gv e , s ix .... Be sU ! : " 1 !ro conscicusly push any rem .ining air OlU ofyou r l ung s ,


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00m1[ ofuone, two, three, four~ five, S]X~seven.dgh l l . o j rH : :. te n, e le ve n ,~ .I"ii"e ."Wh. en . your count is comp.l .e l tc : : ,dlange sides-e-dOSI;; Q f f yOI!J!: lef t ]w&ui lwid4 :y


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-- - ----

l J J j ~~ i :h e fMgill~B f e ~ t h- - ~--In Sanskrit, ' / ;U j l l y i (u-jai-vec)m e an s "h iss in g ," rh e ound YOlimake when perfermlngabistechn ique,

SC'ne / in: Ujj : ly i . i designed to sub t ly enhancey o ur c [1 !e rg ya nd l e ave }"OU f e e li n g no r ()ii'I~ymo r einvigorated but also more menrally focused.From .1 1meeaphpsical pcrspcerive, ujjayi CUI1I ; ;Sthe body I),fr,espiramry ailments such as il.rhmaand bronchiris.


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T lm iqm! : S jI down, Sil 'J '


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Ag:


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W h e n you b e g in th e p ra e r ic e o f p ra n .ly a rn a ,re m e m be r th at C 'n h an c in g rh e oe ~ ;d l en e rg yot yo U: I "body does Dot : (II0,1)' o c c u r w h e ny o u a ~ : : e . r e c ~ . i . n g . i nv~go ra l [ , e d .A I : r ime s , c a l n : ! i .ring dow n D . ( ; the IbC 'srrway ro fOCU5, andregenerate ),oU!renergy, Perform rhe fol~I .ow.ing prnn3}'J!lnk exerc i ses wbell you n e e dto b e com e m ore i l ' t .sighdu] an d su b tly :K :,ju -venate yuur 1 , , : t u c r , b " Y '


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---- -

s u k h a T h ( ' y g k g : T h e [g3"~B f e g t h---- - - - - -

Suklm j)UYtJtt.klJ (sue-ka' purr-va-ka')m ean s "dhe easy breath" in S an -skr i t . . .

Bn/plS: SQ..!kh~purvaka is de signed to qukkl.ycalm your mind and lower your ardiovascularrare in rimes of stress. It is also an cxcellenr tech-:Il!]"~II,U: to pracriceprior to. ruedit ..t~Gn.


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com e in an d th e n le a v e Y O ' ~ Ir b od y ..Eln lb l '~,c :eth el i f e -g iv ing f o r c e o f e a ch b re a th .Wh e n you fe e l r e a dy . do s e o f f y om : i i ight no s -u ril w i th . your r~glHh em b, In h :d c s lowly andlliltUrally rhr ,ough your l,cH:nostril. Whe ; i l yourin-breathis compleee, allow thi breath to leaveyour hody na ru r.ally,. also through your l e f l nos-[[1 1 P e r fo rm rh is exe rc i se 6u ( ,L""e]Ye brcaehs .\Vhen you have' c~'H:nrleted your final, exhala-duo. place your right hand hack clown jn yourJa p . ra is e y o u r Je f f h an d a n d . do s e o f f Y O l l I r I . e f tno srn l fo r th e sam e tw e lv e n a tu ra l ib [ie


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! II I 1 b h Q I i : T h o C o o l i l l ~ B f e g t h !- - - - -- ---~--

~n l:n~kr]t,.sitlml; (sit-ha' - l e e ) isrhe "oooling breath ,,"

.Bme j i t i : U se t 'h ]s p ra r lJay a rn a exe rc i se rophysi-ca l ly 0001 da-wn roul.' hody when i l : is exposedto h i g h t : e m p ~ ! l < l l w : r e s . 1 1 : :is also used t o remeve r h edes ] re f o :! ' : food , water, and . l i~.(; '1;;pw:hen ~hc'Ycannor he : had.T , , , c l m i q M c . , : Shd!c}'i\lm,close your eyes.,mdobserve rh e natural incomingend D~tg()hbgp!F O G e s.~of yom hrearh i lg fo r a f e 'w 1 11 0menrs.On 0 ~ Y(li,;i ~'1ii'll'"'C a c hie v e d .~ l '.e (la d v ~s ~ "m ,~o f c . ~1 rn ,


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curJ your tongue in a. d.rcubr pa!lt:tern andextend IX eursidc of YOUII' mourh, A s you breathe,bring t.he ail' in through rhc central p:lI!s age ' Waif" Do nor force your in-breath but C'O'Jl~scioudy take it in, w:hll]e menrallywirne singprana feeding Y'O'l,lr entire being" A s rhe fin


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wi l l not b e d is tra c te d 'b y co ld . thirst, l u r u n g e t , o rfa t iguc wilen aeeomplishing a phys ica l or m ~ nr


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-, - - -- --

g lQ " i : T h @ l i p pm j B r e u t l J- ---- -". ".iL dmeans .. Ippm.g. tne soun _'rOll

make pC ::l'f orm i ng '[h is n~chnjqlle.BoufitI; ' Si. l [b.r ' i is ab rea th conrrolrechniqued e s i g n e d 1 1 1 ) o q u ickly ca lm you r b o d y a n d . m in dw :h i. le inv igora t ing ym.r me n ta l ca pa city ..S itka :riis a c le a n sin g br,ea:dl, a s is d ie prev ious ly derai ledsithaU-,ic keeps youfeom , exp~ rk ru ' dng cold,hunger. audthirst, whileproviding Y01.1 wi~haddirional enc~gy.

- 5.~-


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Tedmiquf" ; ' T h is .P 'n1 .l13.Y '3.m ke xe rc ise is , p e r-f o rm e d b y in itia lly S~[r.illg dow n a e d C Q nsc io u s ]} ':s -e u l in g in to your s ea r , Straighten yo u r sp in e "dose your eye s , and . observe your natural brea th -i ,m gp a tte rn s fo r a few momenrs. 'W h e n YOLI f e e ][~dy. p l ace your t o n gu e h . rmlyag~wnst rh e u p p e rpalate of your m ou rh ...W~~hyou r n e x t ]n l13.I.3.-tio,n, s l ow ly breathe in duough y o u r mourh,This will C'aJ l tD~ the wDlco.ming air to make a sip-' p ingsOl luld" Once your ! I n - b r e < l l d l is complete,relax yourtongue, close your mouda, and holdrhe breamhin your lungs for as long 3 iscorn-fOf'mhic. 'Then, release it v ia , YOUI:nose. \Virhy o u r n e x t in -b re a rh p o ,la c ey om to n g u e ag a ,in stehe top of you .! '" mouth a ,g~ i n a nd b r e adn : : inthrollgil ' l y ,om moueh, again m ak.ing th e s~IPf ' , ingsound.


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Practice this technique between :five ro ten rep~C ;( i~~Qn:s0 cal I'll you r bod ly i l : 1 ' J i d m l I D l d ~ n d centeryour being upon any task rhar needs to bea c comp l i s h e d ,

l~ @ } l


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I

Bf~J lmQl ' i :T h e [J l lm m ill3 B l'e ~ th - -- ---In. :!I~1Skdt~bt: l l tmari (bra;-111: l I ' r- rcc)me a o s " rhe hum m in g b rc .u h . ,. Th i srefers to th e sound you make as thisp r anayamic tec.hn~que is : pe l fo l 'med .

Bml'fits:Bl'ahmari is .1 calming Ilf("afh conrrolte chn ique rhac quickly $~e. .


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l e e l n ique : Si{ down. dose your eyes) and (~kcin a f(."\ \1 f oc u se d . 'b re a th s . s l ight ly dk:c 'j)CT lh ,311youwou~dlllo[maUy ' I :uearhe in. AI~JWyour m i1 ' L ( 1[0 {oells ;aodbooome' calm, W h e n you (ttl ! : ' I e a d } , " .begjn ' b y brearhing i n . th ro ug h Y (iIi.!:I'o se . As YOlL l ldo so" contract you r ~onis ( m e : ' op niIlg betweenYOU J i v oca l cho rd ) . T hls creates 3. snor ing soundas rhe brea th enters. Once rhi$ in-breath bast iUed , Y O i L i I : r lnngs, hold ]t Ii):r ,


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This pranayamic rechnique should beprecricedfO r ilp p ro .x in 1< ltd .y l 'enuepe:rr][uorlS a s a ~.neans toCCiU'C, and focus your mi nd,


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[I~Sanskrit, rlmii~udi (na' -deesuit-eel means "the nerve-pun-fy in g br~ ;a ,th . "

B r m 4 i s : N ad i su c li is [h e e s s en t i a l bod ) ! and mindca lming exercise. There is no pranayamic rech-n iq u e m o re we i ] : 5 J U ] t o o to qui .ddy ca irn th e [a c in g.mind and ~.:Iowhe aceelerared heart rate.uc-imiqfH". S it d ow n ~1 'I l,d an ow you Jse lfw re laxand reAC 'C f or a few moments. When you ft:e:ire sd y , c lo se y o u r e 'f '! . '! s an d take a deep hr, arh.


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Hold fh is in-breath for a s lo n g a s ; i~oom fon a . b l candrhen t.'O.I~~dou1 i l y rek~~c J r t ,P l a c e your f.ighI h an d up to you r nose and d ()s l'; ; ."your If jg lu nosn :il W i E h your thum b. Inhale slow l:yye iEd e e p l y through you r le t~ r nostri]. Db e rv eyo ur b re ath s lo w .I} ,e n te r a n d Row in to y ou t b od yin a s tre am o f c :a lm ,ln g e n e rg y . Once your in -ib.real::h i s ; complere, ,dk l 'w ir 1[0 rem ain in y,oU.r[ungs for five s e conds . S law!}" counr "one, two,three, fom.hve.'; Now, open yo ur ! f, ig lu nostrilby l ' , e . ln 'oving YOUi' d ! l J u m b f ro .m. it.A t rh e sam er im e , c lo se yotll" ~ef i :uos r r i l hy p la c ]u g y ou r fo re -f in g e r a ga J~ f]~ ~t . A 1 Jow dw b .re illth ~o , ~IQw[yandna ru r~t . I , ly ,Bow ou r f rom }'Ol1r' 'b o dy th ro u gh YOY.frighe nostril Once your l"i re .nh Ius, CDt1flp,lcte]ye x ite d" . fe e '.1rh e se re n e ' emptiness. Count, "one,t'I~O" rh re e , fo u r , f ive ."


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fur ihe (,oum : o f f iv e . When rhe lime ofb r-e ild lr e l ease hM ce rne , clOSt; o ff your !r~gh~:osrr i l wi rhyOU[ rhumb, ope~:liYOU. ! " ]efr nO!5lT,~], and ;al]uwrh e bre a th to s lowly ~x:h~",l.a,YOII ,Jr le f r nosrri Llkpea~ dl.isp re c e s s a p p ro ;.:~m :i.u d .ymeury' t ime s ,Nadi .s~ d ~ q ,u k:lld y b rin g s ;a bo ~ .1 a .~ .ig h rn e $ s,o fbod.), and a calm and focused, mind , his an id("~'1~t ' ,echI'llI,,!ue W pe rl"Or ..r11be fo re en re r iag i . I , ' l T : O med -searion or goine ; to s:Jcc;;p.


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Traditional pranay:una was ouce thought1 t C ) so le ly b e < l method fh i " z e a l o e s [U c l e an s ethe variousaspects of their plhys.i,eaJandS r , ~ I , , ~ U l a Je i 1 i I . g whine l l! O u r . i s 1 1 i : l l g them~lveswithprana in order t i O ' gain a deeper stateof ! lf l(;';d it


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have laid rhe oounda t i on s .fO[ new, more ac t ivetechniques. Modern pracritioners may now~Jfic():lfporateancient bresth conrrol U:d1l1i1quesin to v irm a lly a J I D Y phy t>k~~ m ov em e n t in orderto e n h an ce th e ir phy5~C.~ a n d ! m c n e alw e ll- b e in g ,In th e m od e rn w o rld w he re so m any p e op le a reJacke d . to th e ir d e sks a :~ Id3J}' ]o n g , !1 r:1 a n yf org e tjust bow ib ,e n e f id a l a .iicd e IliJJVCI11Cnr C;'In b e .C e rta in ly .sc ie nce has ~,


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erol , MCI. l . t a i J lG lCUS i : l i essent ia l to rake P~i]"Y


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Pt. ; l l J~ j i l rngV h i l e Qt~l]di IJ~ . i----- - ----_ - - ---lJ e n t'jiu : . .mnd i ng prnna)'ama is a m e thod o f rn lf}-idly i!lm "ing j'O lH' b e in gw irh ..d dir io na l a~inOmHSof pran3, proving you with addinenal encrgy [0ta ke o n


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n o tic e o f th e in c re ase d b lo o d c ircu la r io n withinyour b , e l y .\ ' < ' h . , enyou (ee~ r e ~dy , leave }fOut hands, on you rhips, close your eye s " , and take in 3 , coup le ofd e e p b : r c ~ d l : S t h r o ugh Y O l l r no s e . E x ; p e r i " lire t h e s eb re a th s tra v e lin g d e e p into you r bod .y . Re l e a s erhese breatbs in a naru ra,~P 0 1 l t : t l ! : r l l , ~b.JiQughyournose, when you fcd it is time to do so.Now , d e l i , b . : ; r , < l t e ! y : !>rmis~t(; ; 'n:Y0UII" spine, W~T hyour eyes rerna ining closed and you r bands ! . l ; ~ j ~ Jon you r hips , m_kein 3 , de ep b re ath rh rough Y ' Q i U fnose, As this beearh comes in , ,aUwyOUl bodyw lean backward ar rh e base ofyour spin. LeryOU!! head s l s o lean b > J I C 'k W 3 t d until [he r e a r ofyour skull rests on your upper back, (B(! carefulnor to lean 'hack roo far, as you do po~ wanr to


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'\lV h,{ ':nyou r in rake o f a ir has re ache d i ts climaxre lax and ]u )kl this pos i lion : l io! 'a few m om enrs ,F e e l , the ~l::"II',im~jz..ing ne rgy of rile oxyge n ,h eMin your bod,y;As you release ~;hisbrea 'ITh, s~:ow]yI n o r v . e back uptu iln,"W,I::~J,st abour body!mind ( , ' o r l i s c i c l1 !S i : n . e s s , s o m o o is this C,i le , Therefore,le ao b~ (:k inM~od


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Perfonn '[his ex e r c i s e up to f i, ,'e r in s e s to r e f o c u syour bedyand mind, causing the natueal , e i f f i ; " ( ; ! t ' sof movement and added OX)'~en iiiirake to regen-erare your ph}'s.ic~lland mental being.


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- ----- -- ----~----

L e g _ l Ji l 3 & Q I l g _ ~ Q m Q- -- - - --

Benef i t s , : Aswirh s ta n d in g p re n ay a rn a , le a n in gp ra n ay am a is 00[11;;) [00] fu r body/mind COOI:-d in a ri I . " I ' anon anc c u e r g y revnauzanon,7?chn.iqilc S ran d up and m ov e you .r bo d y around(0~ooSienallyllHilS(Je tension OiIil ' ld to g c [ you,b lo o d How in g . T ake in a co u p le o f c l . e l ; ; p b r ea t h sthrough your nose, Qlui'lililg new prana (0 entery o u r be i n g .Close your e y e s and scpanuc you. feet ,.'HdlCf''!p:UI~dian normal, ,lhout shou lde r w id r h , AUowyour arms eo lung naturally hose and at your


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side, Observe your natural breafhing panetn!;for a few bfet]'[n cycles ,When you ' i I I , ' ready, take in a deep hrc:;)ththrough you r nose. laid d, is in-bJ!'carh otl! l ly fma second. Immediately, lean to you r r~ghrside.A1Jow your rig l:u arm to n:uua :aU) ' move ~I,wa}'(!'Omyour hody . As you lean, i ' ! ) t p e J [his bread) inth re e d isr in cc e x ha la ;riom ':h ro iU g h JlOUf nose . Assoon as the breath is fully released, bring yourbody up 10 anerecr po:'!hion and immediaeelyt"dke in a n ew deep breath dn:ough you r n o& .;;.,A g tli .n , h o ld rh is b r e a t h on Iy fo r a se co n d , a n dr ,det lsc it in th re e di:s: t1ncr]ViC;::pu:rc:sas you le an roYOlU le ff s id e ,P e rfo rm tlli\! invigor .uing. ,p ra , i lay< l . rn~~techniqueu p ro te n r im e s to v ita liz e y ou !: body an d m in d .wid} new pranic ,en,erg)' and pru\vide you with


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---- - - ---- ----

D B n : l m i C T e n g i o n i ; !U g h th e Moult ! ; l i l1- -

Dynam ic tension exercises are a method Of'l,'C[Tonsciously tighl:cnilng T he musc l e s (if:Ispeci f icre g ion o f you ! ' body . A dv an ce d a rh le te s ....h ,o wish1 :0 devel,op a very defined muscle group COlT'I-monly use this rnerhod of exercise. Mor,e [hanjusr . : l I method for muscle growth, h()wc~ve'r"d ym :u nic te nsio n c:an ti.(;,':: 'i< ild dj~ ~o ll'ia l lo od f 1 ( , _ l ' ! . ' i i '("0 circulate rbroughour your body ..Therefore,these exercises, used w i rh p.ra,l,la}'amjcb.~'eath'cmnraL can instantly ~ilvigomrre' VOUf !hod)' rid~:nil]ld.


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Bellef t ts: TI1 . ISexercise is an idea l i t O O . ! : to no t on lytone your body but also c(} refre.~h }lour mindand energy i.n r i mes of need ..ucln~iIfUf!.Begin ill a sranding ~l)osi '~i lU' lwithyou r h


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you


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t he i rbeg i nI.'ll~lngosl r t i iOna: t fOlIr chest. Ho]ddlisi b r e a rh fi)!t < ' l . co u n t o f re n .\XfI len . i [ is r im e m e d:ila le , ag ~ru up t!~ h the mou n -la in as you exe end yQ u.rpaJ:~m ,~ronl your chest.O n ce you 'v ee :x h< l:]e d ,. h old y ou r ])Qi(;:idonfo[ aCOUnt~of fen and experience th.e absence ofbr ' l !a th ,P crfo rm rrh is dyna . l.n .'l lk t ens ion prauiliyanfla e x e r -ds(! 'up t o O te n dnle~.r win g i . v e y o u IM~W~ife ande r r r p o lWe r y o u r h a : [ [ } d s ~ a rm s , < l!lld UpP c [ b(~dy;

I~


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--- ---- -

D ~ l J g l T J i e T e l J 3 iO l ! I I : L i f t t h e g~~Bmif i t s . : As wii:b pushhc mounrain, rhis exer-c ise is an jd ,t;a lm o l [0on e yOUI' body and revi-ta l i . 1 l e you r e n(;;rg y.Tcdmq' .ut ' : Begin iu : I I s tand ing position wi thyour I gs at ,sbQli.lder wid t h and }four hand s itll:it-urailly eo y ou :r s id es , Cla~ ,'Ollf e y e s , L o o se n


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(h lto u gih y o u r n ose . Ho ld i a a s you COli n it [0 ten.then release rh e breath d U ' O l L t g h your nose ..Inhale 3ga~n through your nose whHe brungi .mgyou.r hand s up a J :~ o ng ;skk~our body . \ ' ( fh,en [heyre a ch $ ~ ]o 1l1 de re v e l , fa ce om pa lms t(l th e sky.Hold rh is b re a th fo r a . coun t o f te n a s YOLI e - x p e -r i ence it lifu .g iv iq g pow e r,'When i t is ,[]!n,e. exhale '~hough your mouth ..A l .you e xh a le , b e g in to push UpWJ r d w~!.ba pow-~Jrfi lLl~. y'~ controlled upper body movement.M e n!ta lly se e yourse l f pu sh in g th e sky upward.You r a rm s sh ou ld re a ch th e ir 1l1lOS[ o u n r r ecchedpoint uponthe completion of your exhalation,Exp eT i , ~ no e the powerful empdaess o f rh is ~ackof air i l l l yom body as you count roren,

ow , as you s low J )" in ha le '. h rii:1 :gyou r arms down


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~ h i s b r - e : i ! i d .for a c o u n c o f r e u a ~ : ) j d !gi~~j'ipllsh ' rhesky a. 'l you exha l e .Pel ' fon1l~rhe liH th e sky exe rcise F ~)rfiv e bre ashcyd :~ . , Nm: Oldy wm l you : r . mi nd become acutelyr 'Oc: t l~d btrt yuu:rbody will also be clnpov ..eredw i il r . h newly re v i n 'l]~ :w d energy,


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~- ---- -

. & J I 1 ~ ~ i lm iC V ~ i k i l 1 j- - - -- - - - -

Benl j i t$ ; By ks ve;ry nature, walkit1g is a prana-indu ing activity, Wlhen yotl wa lk , you safeJyincrease your cardiovascular ra re and your bodybeginstc naturally t[i~ke'i:nmore l i fe-givingoxygeilfl. Y o u qu ick ly b e ~ O i 'i JJ C : ; ' more e n e r g i z e d ndt< i:ke r his e .ru ~ rg y w1 'rb y ou dH: ,oughou l 'th e re r o fyour day .T h o u g ] l an.lllY p eo ple \v .llk f O ' f f im , e s .< ; ; ,p r a n a y a r n i cwalk ing is n o t p ow e r w ,il i]k in gto p rim a rily bu rncalori '> 5 and enhance endorance. YQ~!3Jn;;~,~: ; l lking 11:0 link y~)~U body and mind ['0 di~emoremedil~ui\l'e d emen t of ~ife.T111L~lso provides


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Yl.HI( body w ith necessary :fitness. which naru-r , a l l l y en h ances YUII.!!: , e , ! l o r . : ~ r g y ". orne teacher, s u g g e s f pc r fo r rn ing cerrsin sry l lC: :sof p~.'l:nayarnaexercises, such as kapa labha r i ,w bik w alkin g , T ho u g h possib le , a s soc i a r i ng this~ry J e of p r a n a y sma with w,< t n . .in g h a rile peren-u ,ia l ro se r yo u r b o d y out o f b a la n c e a n d cau se)fOO to h yp e rv e n r ila rc , A s such, rhis is not a ni d t . - a l fo rm , o f p ra crlc c ,A }~"Oub e g in ym u firsl: p r a n ayam i cwa lk , rbinkab o u t rh e fa c~ rh a t aJt~]ollg;h you h av e w a lke dan uurold number of mjles in y o u r Ufe. bowofreu have you been aware o f your breathingwh i l e \ \'a lki l~g ? T h i s is vllhat s e t s [he pnU:li~yal'llicwalk apan f rom average walking .Tedmiqu( ' , ' To begirs, shnp]y set a destinarion


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noteaFyour bn;atbing,Witness how you brloil[~l1~more up. id . iy as you r body warms 'iiII'~'indy()ll~:b lood How ~:fl(t(-a!l(;5"M any p e op le n atu ra lly b e g in w b r e ad t e t h r oughth e j r r rH)U!~h! .}w~~c! ' . !t h ey w


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B y C;OI l$c jous l ly o 'b .se rv , ing you r brearbas youwal,] , ; :and de libe ra te ly inba ling and exha lingr , l uough ymIif n o se , y o u e le v a e e wa lk i ng to th ele :v e l of am e v em e n r m e d irs r io n , lit is n o lo n g e rsimplyavolullt


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O nce you b e com e aw a re o f y o u r interaction wi id1prana - f i f l ed Q X Y f , ' C n , it is n a tu ra l to m y an d e x p e r-iment with i t s v ,< lI l ' i ,O IU S el fecli. 'Y(-:mm ay find your-self holding you:1 ' breath a bil: longer '(han isnecessary, Uf consciously t ak ing deeper breath st :h ,anare re qu l lJ red .This is nor ne ce ssa rily bad . lnfaCIo rh e g ;re u r ilin g


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WUSBII:

little book of yoga breathing

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