Your Low-Stress Guide to Leveling-Up Your Bedtime Routine
Are You Burnt Out or Depressed?
Yoga without breath isnt really yoga, says Reiki master and certified yoga and meditation teacherNina Endrst.
The breath is the foundation of the entire practice.
Marrying movement and breath is what makes yoga such a special and powerful experience.
Using the breath as our guide draws us back to the body and the current moment.
Using the breath as our guide draws us back to the body and the current moment.
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So are you ready to experience the magic of breathing for yourself?
5 yoga breathing techniques
1.
Breath awareness
This yoga breathing technique is about becoming aware of your breath.
How does it sound and feel?
Where do you feel the breath in your body?
Plus, its fun to practice.
On the exhale, initiate the mouth wide and stick out the tongue.
Empty completely, making a ha sound.
Repeat for a few rounds.
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Breath extension
Feeling anxious?
Try the breath extension technique to move stagnant energy in the body.
Start by inhaling for four to five counts through the nose.
Hold for four counts.
Then exhale deeply through the mouth while making a sound.
Let the sound come through, no matter how weird or uncomfortable it is, Endrst says.
Sound is a healthy and healing vibrational tool.
If you cant do this, no worries.
Instead, lightly clench your teeth together.
Then inhale slowly and deeply through the mouth, as if youre sipping from a straw.
Next, bring in your tongue, close your mouth, and exhale through your nose.
Schieffelin recommends repeating for three to five minutes, until you feel calm.
Begin breath of fire by sitting in a cross-legged position, with palms facing up.
Touch the tips of your thumb and pointer finger together.
Take a few deep, belly breaths here.
The inhale should be effortless.
Focus on pushing the exhale out from your lower belly, Schieffelin says.
If you start to feel light-headed, slow down the breath.
Each movement will be tied to an inhale or an exhale.
Typically, Endrst says, youll inhale while expanding, lengthening, reaching, or opening the body.
And then exhaling when twisting, releasing, or grounding.
Breathing in this way during asana, she adds, unites the mind, body, and soul.
And spiritually, the modality can connect you to something greater and help you cultivate a sense of purpose.
Want more breathing tips?Heres how one Ayurvedic techniquecan improve your digestion.
And the5-3-3 breathing methodwill give your mornings an up-and-at-em effect.
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