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Before starting the Asanas (as-anas) or the yogic postures, it is vital that you start with the practice of Pranayama (praa-na-yaa-ma) or the yogic breathing exercises.

And what is Yogic Breathing (Pranayama)
Pranayama is loosely translated as prana (pra-aana) or breathe control. Breathing affects our state of mind. It can make us excited or calm, tense or relaxed. It can make our thinking confused or clear. In the ancient yogic tradition, air is the primary source of life force, a psycho-physio-spiritual force that permeates the universe. Yogic breathing is used in yoga as a separate practice to help clear and cleanse the body and mind. It oxygenates the lungs by getting rid of enormous quantity of carbon dioxide and other toxic gases. It is also used in preparation for asana, the practice of yogic postures and meditation, to help maximize the benefits of the practice, and focus the mind.
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Breathing

THE BASE:

Complete Breathing In complete yogic breathing, breathings abdominal, median and higher are associated according to a certain rate/rhythm and a certain order. It can be practised in all the positions as well sitted, upright or lying. During walk for example, it will be an excellent exercise. We begin the inspiration with the lower part by dilating the abdomen.

Let us continue by the median phase, and finally finish by the higher part. The expiry will follow immediately and will be carried out by emptying the abdomen initially, then the median part, and while finishing by the higher part. The lungs will be then completely empty. To always start again by the same undulatory movement, going upwards, in a harmonious way, without blows, but most regularly possible. It is interesting to start to practise in reclining position for smelling the movement of vagueness well, then to sit down. As soon as you are familiarized with this respiratory mode, you will involve yourselves to regularize your breathing with the rate/rhythm of your heart. We initially will study separately each time of this form of breathing and will see the various effects referring to the various parts. We will pass then to the final form of yogic breathing.

First Time:

ABDOMINAL BREATHING

It is intended to fill the lower part of the lungs than the height of the diaphragm. It will be a question for us of pushing the abdominal muscles ahead, while naturally letting penetrate the air in this area. The expiry will be done by the contraction of the muscles of this part, which will produce an opposite movement with that of the inspiration.

EFFECTS:

Reduced the blood pressure, a regular activity of the intestines regulates.

NOTE: Center your conscience on the abdomen throughout exercise.

The 2nd time:

THORACIC BREATHING

To respir supplements 2 To fill the median part of the lungs at the level of the coasts. You must draw aside the coasts as by a movement of bellows while letting penetrate the air. The expiry will be the effect of the opposite movement.

EFFECTS:

Release the pressure of the heart, refreshes blood circulation on the liver, the spleen, the stomach. Support the elasticity of the rib cage.

NOTE: Center your conscience on the coasts.

The 3rd time:

HIGHER BREATHING

Intended to oxygenate the higher part of the lungs. You let penetrate the air by inflating the top of the rib cage. The clavicles will be raised slightly without you making an effort in this direction. The expiry will be the reverse. EFFECTS: Reinforce the lymphatic nodes. Can avoid a number of affections of the respiratory tracts. THESE BREATHINGS SE MAKE BY the NOSE FOR the EXPIRY AS FOR the INSPIRATION. THINK OF the RATE/RHYTHM AND the MOVEMENT Of a WAVE

ÉNERGISER:

BREATHING

UJJAY Prana especially vitalizing the catch of energy: ujjay wants to say victorious, compléte and retention.

- Sitted Posture or upright
- Deep Expir
- Slow Inspir by the two nostrils by listening to the sound of the breath (its) To fill the lungs complétement.
- Retention with full lungs without stress, with contraction and relaxation of the sphincters without forcing
- Slow Expir relacher the rib cage after a few seconds.

Alternatives to expir it:

- is by the left nostril only.
- is by the two nostrils at the same time.
- is by the mouth in “0” Listening of its Ham (throat) to expir it.

Note: It is essential to make well assemble lke breath: belly - dimensions - throat - head. The practice of solar breathing will be useful aupravant. - cycle: 5 â 10 minutes - rate/rhythm: 3-6-3 for example.

Kapalabathi

Solar breathing (Surya Bheda Kumbaka) Solar breathing is complete breathing but in sitted posture or upright by using the arms which follow the breath. While inspiring gently, the hands leave the belly and go up in front of the body to the head, forms a circle (sun) with retention of breath (any retention: `Kumbaka “must be done without forcing, naturally), then radiation (another circle) towards outside to slacken quietly in expir it and making circulate energy in the body. This technique makes it possible to smell the breath well and to spread it in all the body.

Kapalabathi breathing or of cleaning Inspire to the belly. Expire by displacing air very highly by the nose thanks to a strong contraction of the abdomen. Start again this process four to five times of continuation. It is here at the same time about a exercise of hygiene and breathing the purpose of which is to release the higher part of the sines by driving out the impurities which are accumulated there. By this internal cleaning of the nose, we will avoid a number of colds, influenzas, anginas, difficulties respiratory. This breathing will have as a side effect to facilitate them digestive and intestinal functions and reinforced the abdominal muscles. It will preferably be used the morning with the alarm clock. This breathing has as an advantage and effects: - Massage abdominal: replace the bodies - Massage ovaries/uterus and psotate for the men - Cleaning sine and vacuum part of the residual air - Slackens by work on expir it.

Alternate breathing (Sukka Purvak & Nadi Sodhana) to respir alternate EXECUTION: 1. Sat in position of tailor or half-lotus if possible; to place the index enter the two eyes and to close a nostril with a finger. To inspire in a complete way by the other nostril, remained open. 2. To observe, feel the air (a short retention the two nostrils closed can be possibly made) 3. To expire by the nostril opposed to the inspiration. To start again the exercise immediately by inspiring nostril consequently that that which has just served â the expiry, and to continue thus alternatively side and other. This alternate breathing can as be to carry out as of with dimensions if you want to stimulate only one cerebral hemisphere. In Buddhist Yoga it is called breathing in 9 points. 2 brains One of the essential effects of this breathing is the dynamization of the 2 cerebral hemispheres and of the balance of the networks of energy (Ida and Pingala: energy networks and sympathetic nerves along the column)

Breathing Bastrika (Bellows) . Be carried out in posture of lotus of the half lotus or perfect posture Dynamic and powerful Expir with controlée abdominal strap Inspir: especially thoracic breathing To carry out from 10 to 12 times while alternating with Ujjay breathing or compléte. Alternatives: - by a nostril at the same time - with retention of breath aprés bastrika (for only advanced practitioner) EFFECTS: Oxygenation of the brain reheating of the body [activates vital energy] abdominal massage liver/pancreases/releases the sines, good for asthma Counter-indications: hyperventilation sensitive people of the ears and eyes sensitive people of the heart [high and low pressure

BASIC BREATHING “KI” Posture base-hands posed on the thighs 1 - to expir slow-soft and deep by the mouth by gently inclining the body towards ground-Blow as if you blow a candle gently-to expire thoroughly all the possible air 2 - empty lungs wait one or two seconds. 3 - To inspire calmly by rectifying the body To inspire in 30 seconds at least either by the nose or by the mouth légére-lies half-opened. 4-Retener the breath during 10 seconds by feeling the abdomen BE SLACKENED (E) AND PRACTISE A YOUR RATE/RHYTHM Alternatives: Ki breathing is an alternative bouddhsite of square Plan breathing of Yoga

BREATHING SECTALI or SITALI One aspires the air with the language out of U To make a retention of breath, then slowly expire by the nose. This breathing refreshes the breath and the body. improve dilation of the stomach and spleen. Fights the disorders bilaires. Viloma - Anuloma - Pratiloma Pranayama (loma = hair/viloma = beyond nature) Standardize the heart Viloma 1 - sat or slept - Jalandhara Bandha and Jnana will mudra Inspire by with blow of 2 dryness. in dryness. to full Lung Deep Expir in Ujjay (its Hum possible) 10 - 15 cycles 2 - Deep Inspir in ujjay (with ssa…) Retention PP 5 - 10 dryness. with Mula Bandha Expir by with blow 2 dryness. 10 - 15 cycles Anuloma . In padmasana . Deep Inspir in Ujjay . Antara Kumbhaka 5 - 10 dryness. (PP retention with Mula) . Expir by right nostril idem with left nostril then. Pratiloma . In padmasana - will jalandhara Bandha and jnana will mudra . Deep Inspir by right nostril Antara K. + Mula Bandha . Expir by the 2 nostrils To remake with the left nostril 5 - 8 cycles

Reload Pranique .
In padmasana yogi (Ni) guide the prana in the nadis . Deep Inspir in Ujjay/the prana goes in will manipura PP retention with mula Bandha Expir the whole body is seen like dilating .
To remake while directing the prana of Muladhara with Ajna to inspir it (to expir it to bring back the prana in Muladhara) a rate of 3 - 6 - 3 is well at the beginning Bhramarin Pranayama (Pranayama of the bee)
In padmasana - will jalandhara Bandha and jnana will mudra .
Fast Inspir.
Kumbhaka. Slow Expir Murcha Pranayama (Pranayama of the bliss: with CO2 excesses)
In padmasana Inspiration by inclining the head backwards Kumbhaka with Jalandhara Bandha by fixing el center Ajna (Tratak) Expir slow Practical only 3 times.

Therapeutic pranayama

Pranayama - the Vitality of the Breath physiology/purification/brain/vayus

This term `pranayama `made up of the words sanscrits `prana `: energy and `ayama’: vitality gives us the direction: to maintain a good health total, including the mental one. On the other hand, one should not think only in term of dynamism and performance but of management of the breath which generates the management of mental (calms, power, balance). Thus techniques as well to instigate, as to slacken, or balance. One also thinks of calming the emotions or of restricting the sensory aspects. We do not think that, because more one person breathes deeply, completely, more it feels alive and sensitive. It is remainder one of the reasons for which people use approximately only 10% of their breathing. They are afraid too much to smell and to know only to create these sensations. That would be true if it precisely did not have this management of the breath. What is this exactly that the `prana `? Is this similar to the `Ki `of Chinese medicine? Yes. On the other hand, the `prana’ is more than the physiological breath. The `prana `is the energy aspect of the universe. Of oû need for fixing this `prana `in the body. `Prana `is: energies: physics, sexual, spiritual, cosmic; `Prana `is: heat, magnetism, movement, strength,…

Pranayama belongs to the eight stages of the Rajah Yoga like Yoga Astanga, it is thus whole share of a course of yoga. It is not a question only of saying `to breathe `deeply, but learning from the precise techniques. We can however establish three approaches in the pranayama: 1 - techniques themselves/2 - free attention with breathing/3 - breathings of release-catch (such as the `rebirth `: this one being resulting from the technique of `Bastrika’ but without control). All the techniques of pranayama generally aim at lengthening the breath with attention (the conscience of the breath helping energy to set and to move all in establishing a bond with the mental one.

Effects of the lengthening of breathing The majority of the techniques of breathing aim at lengthening the duration of breathing to increase vitality by: 1 - Longer oxygenation 2 - Catch of more important energy (by the negative ions)

3 benefits of conscious breathing

1 - REGENERATION OF THE BODY (the `vayus `are the physiological levels of the `prana `in the body) . Fix the energy contained in the air [negative ions and `vyana vayu `] . Support elimination of the toxins (`apana vayu `) (by purification of blood - `prana vayu `& massage of the vital bodies) . Ensure a better assimilation (`samana vayu `) . Allows a sexuality/more opened out sensuality . Product a renovation of fabrics and supports the processes of cure . Allows a perception and a relaxation of the body tensions.

2 - EMOTIONAL BALANCE Energy and subtle level of the breath . Calm the nervous system . Direct and balances psychic energies . Develop a better synchronicity: body thought/émotions/

3 - CALM MENTAL Physiological and vibratory level: waves of the brain . Bring mental clearness, supports the understanding, the positive resolution of the problems. . Balance the two cerebral Hemispheres . Generate a feeling of interior peace allowing confidence in oneself. The old science of the `Prana Vidya `or `knowledge of the prana `relates to especially the aspects emotional and mental in relation to the control of the breath. The goal first of the techniques of breathings is the lengthening of the breath for that the Yogi uses two principal tools: the complete breathing, which restored the movement of the diaphragm, of or an abdominal breathing and retention of the breath (kumbaka). These two basic techniques allow a greater time of contact between blood and the air. Contrary to the sport, breathings of yoga are done without muscular expenditure, which makes it possible to profit completely from the benefits of the prana on the body and the brain. Physiology of Breathing plexus-glands the lengthening of breathing stimulates the pneumogastric nerve (or vagus), which causes to calm the heart, to slow down the pulse, to amplify the peristaltic movements of the intestine, to support cellular oxygenation; thus a powerful action on the neurovégétatif system. In addition, the asanas to carry out before breathings activate blood circulation and open the capillaries what allows oxygen and the ions to be distributed in the body. The cells of the body when they are oxygenated produce CO2 which while being released will generate a heat interns (the `toumo `yogis) and will activate intracellular combustion. ether heat In addition the prana it is also the bio-electric aspect of the body. The negative ions (which are those good for us) which are collected by blood create a positive electric field for the body. It is this positive field which stimulates vitality, the functions physiological and the brain. The deprivation of a positive electric field produces quickly tiredness, indolence, the lack of vitality. Ageing corresponds to an electric pressure loss of the cells. The Purificateuracuponcture breath The purification is carried out by cellular breathing and the bio-electric network of the body: nadis or lines of acupuncture. These energy networks are especially to stimulate by the technique of basic alternate breathing (nadi sodhana) and those which utilize moreover one visualization of the energy process (similar to the practice taoists of the IQ Kong) and of use of the bandhas (contractions) like the techniques of `viloma and anuloma pranayama `. alternate breathing There are specific exercises for asthma, the respiratory allergies, bronchitis, the cold. The techniques of cleaning of the nostrils (jala neti) allow freedom of movement of the air and a better load of the prana. Kapalabhati breathing cleans the sines and renews the residual air of the lungs. See also the vayus and principle of operation of the prana. neuron effects on the brain The increase in blood flow causes a better irrigation of the brain, which instigates the mental processes. Our brain breathes, 20% of oxygen is used there, which makes of it the largest consumer of the body!!!. Alternate breathings instigate the two cerebral hemispheres. After training of the basic techniques the yogi will use rythmées breathings, i.e. by counting times to inspir - to expir - of retention according to the desired result: vitality, relaxation, balance. Let us not forget that yoga is not a physical discipline, but a means of control of the mental one: `’ yoga chitta vritti nirodah `’ (yoga is initially a means of controlling vaguenesses of mental tell us Patanjali). These mental waves appear in our brain by mental frequencies. The rates/rhythms of breathing influence the rates/rhythms of the brain directly.