Yoga is about bringing a sense of peace and alertness to one’s body and mind. But if you look at #yoga on Instagram you could be forgiven for thinking that yoga is all about backbends and handstands at the beach.
Yoga isn’t simply about putting your body into certain positions. A purely physical practice without the goal of bringing peace into your body and mind is falling short of yoga’s true potential.
Cultivating breath
For those of us with bodies that are unable to do what we want them to do, the gymnastic focus of yoga postures can be incredibly harmful. It can also put people off ever beginning a yoga practice.
Instead of concentrating on simply learning poses, cultivating proper breath brings the sustained, transformative benefits to your body, mind, and ultimately your life.
Having the correct focus on the breath, creating comfortable and even breathing patterns, focussing the mind on your breath, and having a pleasant feeling in the body is the goal of yoga. This focus will have a much more positive, sustained impact on your wellbeing and won’t lead to a serious injury.
Sattvic = a feeling and a state of light awareness. Bright, clear and present.
Lying down and breathing properly is a better yoga practice than doing a physical practice without awareness.
Breathing is the link between body and mind
Breathing is an involuntary and a voluntary function. It’s the only involuntary system in your body that you can also regulate. The better you get at regulating your breath, the more you will positively affect your involuntary bodily systems. The more you practice intentional breathing, the better your regular involuntary breathing will be. It’s science!
We have a feedback system going from our organs into our brain called the the vagus nerve. Activating your vagus nerve tells your body that everything is OK and you can relax. It’s dictated by many factors, and one of these is your respiratory system.
The vagus nerve - known as your internal sensory system - turns on the parasympathetic nervous system and turns off the sympathetic (fight and flight) system. Breathing is directly related to these systems; think of how short and tense your breathing becomes if you need to stop your car suddenly. This is the natural reaction of the sympathetic nervous system, but sometimes it’s active even though we’re not in danger. Over time, this creates chronic stress. Learning how to breathe properly is the antithesis to this stress, and cultivates a calm state in your body and mind.
Breathing is also directly related to the heart. Heart Rate Variability is the length of time between each heart beat. How quickly your heart rate returns to it’s resting pace after exercise is an indicator of good health. Yogic breathing techniques can also enhance the heart’s ability to cope with stress and build resilience.
Mindfulness
Being mindful of your breath is one of the most important elements in yoga. You can do this by noticing the quality of your inhale and exhale, and being aware of the area in your body where you’re breathing into. Done with compassion for yourself, being mindful can cultivate an internal feeling of ease.
It’s expected that other thoughts will come into your mind while practicing yoga and that’s OK. Don’t put much emphasis on these thoughts, simply bring the mind back to your breath. When you notice the other thoughts, let them go on each exhalation, and gently return to your breathing.
“Breath is a work in, not a work out.” A.G. Mohan
Photo: Mardi Terrosson
Start your practice
This breathing practice is so simple, you can start right now.
Lay on your back in a comfortable position, using cushions or blankets so you can totally relax into the floor, or even your bed. Set a timer for between 5 to 15 minutes. That is all it takes.
Bend your knees, placing the soles of your feet on the floor a little wider than the hips. Allow your knees to rest together. With your elbows supported by the floor, cushions or blankets, rest one hand below the belly button and one on the chest, inline with the armpits.
Start by feeling the inhalation gently expanding your chest and belly. Bring your attention to the gentle movement of the torso under the palms of your hands. Breath in and out through your nose, keeping your mind on the rhythm of your breath.
While continuing with a comfortable, smooth breath, gently lengthen your exhalation. Notice a sensation of letting go as you breathe out. With the longer exhalation, begin to gently extend your inhalation. Use your hands to feel the rise and fall of your body on every inhale and exhale. Breathe into your hands, noticing how your body expands and smoothly softens. Bring your mind back to the sensation of your breath in your body. Allow the exhalation to release any tension from the body or the mind.
Continue until your timer goes, then roll over to one side, with your head resting on your arm. Stay relaxing on your side for as long as you need. Keep this sattvic, peaceful feeling as you start your physical yoga practice, or as you move into the rest of your day.
Keep it simple
That’s how easy it is to experience the benefits of yoga. Remember, it’s not just physical.
Cultivating the breath, keeping the mind active on the breath.
That’s yoga.
It works. I keep seeing it working, for student after student.
Join me.
IF YOU ARE INTERESTED IN LEARNING MORE ABOUT CULTIVATING BREATH AND HOW TO INCORPORATE THESE PRINCIPLES INTO YOUR DAILY FLOW AND YOGA PRACTICE, GET IN TOUCH!
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