Yoga Breathing Exercises, which are called Pranayama in Sanskrit, may be done in association with yoga poses or just while sitting quietly. Here are some of the most common types of yoga breathing exercises.
Sitting Position
Sit is a way that you’re comfortable with a straight spine. Set yourself up in way that you could remain still and comfortable for a few minutes. If you are in a chair, it is best to take off your shoes and rest the soles of your feet flat on the floor. Place equal weight in both of your sit bones as you lengthen you spine away from your seat. Continue to elongate your spine with out causing additional tension or stress. Lengthening both sides of your neck so that your ears are over your shoulders and you chin is level to the floor, melting your shoulder blades down your back and away from your spine. Begin to lift your navel away from your pubis plate; redistributing the weight equally in both of your sits bones. Continue to lengthen your breast bone from your navel, broadening across your collar bones. Softening your throat and your face muscles. The crown of your head is reaching away from the base of your spine. Be still, soft and open.
Yoga Breathing Exercises
Rib Cage Breathing
Sit comfortably in a cross-legged position on the floor or lie flat on your back in the Corpse pose. Place a cushion under the buttocks if you need more support when sitting on the floor. Hands may be relaxed by the sides or you can place the hands on the sides of the ribs to feel them expanding and contracting. Gently contract the abdomen. Inhale slowly through the nose into your rib cage. Do not pull the breath deep into your lungs, but keep it focused between your ribs. Feel the ribs expand outward and the chest open as you breathe in. As you exhale, feel the ribs contract inward. Repeat five times.
Alternate Nostril Breathing
Sit comfortably in a cross-legged position on the floor or on your knees in Thunderbolt position. Keep your spine and neck straight, but not tense. Do not lean forward. Place a cushion under the buttocks or the knees if you need more support. Rest the left hand on your left knee. Extend the thumb, ring finger and little finger of your right hand and fold down your other two fingers into your palm. Start by closing your right nostril with your thumb and inhale slowly and deeply through the left nostril for a count of 8.
Then press the ring and pinky fingers against the left side of the nose, sealing the left nostril closed while keeping the thumb against the right nostril, and hold for a count of 8. Lift the thumb from the right side of the nose, opening the right nostril. Exhale slowly and fully through the right nostril for a count of 8. Inhale slowly and deeply through the right nostril, still holding the left nostril shut for a count of 8. Cover the right nostril with the thumb and hold for a count of 8. Release the left nostril and exhale through the left nostril for a count of 8. Repeat sequence five times.
Sit When Breathing
Sit is a way that you’re comfortable with a straight spine. Set yourself up in way that you could remain still and comfortable for a few minutes. If you are in a chair, it is best to take off your shoes and rest the soles of your feet flat on the floor. Place equal weight in both of your sit bones as you lengthen you spine away from your seat. Continue to elongate your spine with out causing additional tension or stress. Lengthening both sides of your neck so that your ears are over your shoulders and you chin is level to the floor, melting your shoulder blades down your back and away from your spine. Begin to lift your navel away from your pubis plate; redistributing the weight equally in both of your sits bones. Continue to lengthen your breast bone from your navel, broadening across your collar bones. Softening your throat and your face muscles. The crown of your head is reaching away from the base of your spine. Be still, soft and open.
Complete Breathing
Sit comfortably in a cross-legged position on the floor or lie flat on your back in the Corpse pose. Place a cushion under the buttocks if you need more support when sitting on the floor. Hands may be relaxed by the sides or you may place one hand on the abdomen and the other on the rib cage to check that you are breathing correctly. Inhaling slowly through the nose, feel the abdomen expand first, then the rib cage, and finally feel the air filling the upper chest.
Your abdomen will automatically be drawn in as the ribs move out and chest expands. Slowly exhale, emptying the lungs from top to bottom. Your shoulders and head should stay essentially in the same position throughout; don’t raise your shoulders on the inhale or slouch forward on the exhalation. Your inhalation and exhalation should be about the same length of time. Do not hold your breath either at the top or the bottom of the breath but make the transition smooth. Inhalation is done from the bottom up and exhalation from the top down. Repeat five times.
Ujjayi Breath
Sit cross-legged on the floor or on your knees in Thunderbolt position. Keep your torso straight and do not lean forward. Place a cushion under the buttocks or the knees if you need more support. Inhale slowly, keeping the mouth closed and partially closing, or contracting, the back of your throat to slow down the breath. Hold for a few seconds. Exhale, again partially closing or contracting at the back of the throat to slow down the breath. This breath will make a hoarse hiss-like sound like steam being released from a radiator. Repeat five times. As you get better at this, try to exhale for longer than you inhale.
Abdominal Breathing
Sit comfortably in a cross-legged position on the floor or lie flat on your back in the Corpse pose. Place a cushion under the buttocks if you need more support when sitting on the floor. Hands may be relaxed by the sides or you can place one hand on the abdomen to feel it rising and falling. Relax your mind and body. Inhale slowly and deeply through the nose, feeling your abdomen expand and rise while keeping the chest still. As you exhale, feel the abdomen sink down. Expand the abdomen on the inhale and contract the abdomen on the exhale. Practice this exercise for ten breaths (one inhalation and one exhalation equals one breath.)