it is the love
within life
that makes the heart
sing
and it is the
beauty of life
that allows
the soul to dance
Breath is the foundation of all energy and power
–Breathing Techniques
–Prana (life-force) Yama (control)
–Breathing exercises to attain proper breathing and to increase energy and power
–Diaphragmatic breath (upper and lower chambers)
Complete Breath Exercise
Inhalation
1) Inhale a steady diaphragmatic breath until full
2) Lift arms slightly while expanding chest until full
3) Lift shoulders slightly while inhaling until full
Exhalation
4) Release breath naturally with a slight but steady contraction of the diaphragm, until a full and complete exhalation
REPEAT 6-12 TIMES: The dominance of nostrils switch 12 times in a 24-hour period.
1–12 Technique/Diaphragmatic Breath—steady inhalation and exhalation brings calmness and balance
1) Inhale through the nostrils to the count of 1–12, steadily but gently
2) Exhale through nostrils steadily to the same count
3) Repeat for the desired length of time
Alternate Breathing–brings balance, focus, energy
1) Closing right nostril with thumb, inhale through left nostril (1–12)
2) Closing left nostril with right finger, exhale out right nostril (same count)
3) With left nostril still closed, inhale through right nostril (same count)
4) Closing right nostril with thumb, exhale through left nostril (same count)
5) Repeat 6–12 times
Beginning Bellows Breathing–Skull Shiner
1) Steady complete inhalation through the nostrils
2) Vigorous and forceful expulsion in 4 or 5 short bursts through the mouth
3) Repeat 7–21 times according to one’s capacity
Bellows Breathing
1) Vigorous and forceful expulsion of breath through the mouth
2) Vigorous and forceful inhalation of breath through the nostrils
3) Repeat 7–21 times according to one’s capacity
Modified Bellows Breathing–Skull Shiner
1) Steady complete inhalation through nostrils
2) Vigorous and forceful expulsion in 4–5 short bursts through the mouth
3) Repeat 7–21 times according to one’s capacity
Diaphragmatic Breath with Retention
1) Inhale through nostrils to count of 1–12
2) Hold to same count
3) Exhale to same count
4) After this technique is mastered comfortable, add a retention after the exhalation also.
Retention may be started with a lower count and developed to same count as inhalation and exhalation.
With pranayama, when both nostrils are open, maximum energy flows in a calm and relaxed breath.
Meditation Techniques
Basic Meditation –
Six steps to basic meditation
1) Proper Posture
2) 1-12 pranayama technique: 12 sets
3) Alternative breathing technique: add 12 sets
for a more advanced meditation
4) Hrim mantra: 12 Audible Hrims
5) So Hum mantra: 10-20 minutes
6) Om mantra: 10-20 minutes
Posture: Sit in a relaxed, upright position with the head and spine straight and erect, but not tense. Sitting on a pillow or blanket against a wall or upright in a chair are both acceptable. Sit upright with eyes and mouth closed. Take a few deep diaphragmatic inhalations and exhalations. Maintain this posture throughout the meditation. Your posture should be one that is comfortable for a 30–60 minute sitting.
1–12 Pranayama Technique: Inhale a full diaphragmatic breath through both nostrils while counting from 1 to 12, and then exhale through the nostrils to the same count. The mental counting should be calm and even. The count need not be to the full count of 12, but does need to be the same count for both the inhalation and the exhalation. For example: Inhale to 12 and then exhale to 12, or inhale to 6 and exhale to 6.
Alternate Breathing–brings balance, focus, and energy:
1) Closing right nostril, inhale through left nostril (1–12). 2) Closing left nostril, exhale out right nostril (same count). 3) With left nostril still closed, inhale through right nostril (same count). 4) Closing right nostril, exhale through left nostril (same count). Repeat set 6–12 times
Hrim mantra: The Hrim mantra is always done audibly. It is pronounced “HUH-ree-mm” and it means “I invoke the indwelling energy.” Five to fifteen minutes of doing this technique will allow the mind to become relaxed and focused, and at the same time bring energy into your life. To do the Hrim, you begin by taking a full diaphragmatic inhalation through the nostrils. As you begin to exhale through your mouth, contract your stomach muscles slightly, and audibly (with force) say “Huh.” You then continue with the exhalation with an audible “reeee,” ending with “mmmm.” Then you again inhale through the nostrils. All three parts of this mantra are done on one exhalation…HUH…reeee…mmmm.
So Hum mantra: Breathing through the nostrils, take a very gentle, slow and full diaphragmatic breath while mentally saying “So.” After inhaling the full breath, exhale gently through the nostrils while mentally saying, “Hum.” Repeat. While mentally repeating this mantra, listen to the sound of your breath. The natural sound of the breath will be So (inhalation) and Hum (exhalation).
Om mantra: Take a full diaphragmatic inhalation through the nostrils. Then, while exhaling through the nostrils, mentally say, “Ommmm” for the full exhalation. Feel the Om vibration during each exhalation. Repeat.
within
the beauty
of the
dance
and the love
of the
dancer
is you
