The 3 Breathing Stages of pranayama

"Prana is the life-force which permeates both the individual as well as the universe at all levels. It is at once physical, sexual, mental, intellectual, spiritual, and cosmic. Prana, the breath, and the mind are inextricably linked to each other. " - B. K. S. Iyengar

When we practice pranayama we guide the breath beyond its normal limit: speeding it up, slowing it down, and retaining it in order to experience a wide range of respiration on both the deep and subtle levels.

THE 3 BREATHING STAGES:

Inhalation or inspiration	Puraka (filling up)
Exhalation or expiration	Rechaka (emptying the lungs)
Retention or holding the breath A state where there is no inhalation or exhalation	​Kumbhaka (that holds two states: antara kumbhaka and bãhya kumbhaka)

THE TWO STAGES OF KUMBHAKA:

Antara kumbhaka	Where the breath is held after a full inhalation (the lungs being completely filled with air)
Bãhya kumbhaka	​When the breath is held after full exhalation (the lungs being emptied of all noxious air)

Kumbhaka	Held or restraint of breath – a state without inhalation and exhalation
Puraka	Filling up
Rechaka	Emptying the lungs
Antara	Inner
Bãhya	Outer

In the work of pranayama, the back is the blackboard, the air comes to write, and the mind holds the chalk. - B. K. S. Iyengar

When we breathe we use 3 main mechanisms:

1. Abdominal or diaphragmatic;

2. Thoracic or chest;

3. Clavicular or shoulder breathing.

• In abdominal or diaphragmatic breathing, the action of the diaphragm increases, and the size of the thoracic cavity decreases.

• On the other hand, thoracic or chest breathing is attained through the expansion and contraction of the ribcage.

• The clavicular or shoulder breath is the normal breathing of an average person and is a combination of thoracic and clavicular breathing.

The combination of all three is known as full yogic breathing.

Source: MindfulBodyNow1@MindfulBodyNow1

Learn to work the legs and back in Ardha Uttanasana (Standing Half Forward Bend Pose)

Ardha Uttanasana, as I previously said, helps to build strength and flexibility in the legs and back helping us to find length in the front part of the body, increases blood flow to the brain, and soothes the sympathetic nervous system, relieving anxiety and clearing foggy thoughts. This pose helps us to find length in the front part of the body.

REACHING THE FLOOR

HANDS-ON THE BLOCKS

First, we will need... 2 BLOCKS.

NOW LET'S SEE HOW WE CAN DO THIS

1. Put two blocks on the floor in front of you.

2. Start in Tadasana (Mountain pose), inhale, and raise the arms up into Urdhva Hastasana.

3. You can have the feet hip distance apart or feet joining together to a more intense stretch of the hamstrings.

4. On exhale, bend forward finding the blocks with the hands.

5. Concave the back, with the hands placed on the blocks, and look forward.

6. If you have the flexibility on the hamstrings, bring the fingertips to the floor, but only if the back is long and straight.

THE EFFECT OF THIS EXERCISE

1. This variation helps to activate the legs and makes the bones denser.

2. It also allows us to progress in this asana bending more and going further down, creating an elongation of the body.

STRENGTHENING THE LEGS AND STRETCHING THE BACK

OUTER WRISTS ON THE BACKREST

We will need... 1 CHAIR.

NOW LET'S SEE HOW WE CAN DO THIS

1. Stand at an appropriate distance from the chair.

2. Start in Tadasana (Mountain pose), inhale, and raise the arms up into Urdhva Hastasana.

3. You can have the feet hip distance apart or feet joining together to a more intense stretch of the hamstrings.

4. On exhale, bend forward, placing the wrists on the backrest of the chair, palms facing the floor or facing each other. Inhale.

5. On exhale send the belly button towards the spine and concave the back.

6. Move the front thighs back and stretch the trunk forward.

THE EFFECT OF THIS EXERCISE

1. This variation helps to train the legs by lifting the arches and the kneecaps up, sending the back of the knees back by opening the back of the knees and pressing the inner thighs towards each other.

2. Also helps to stretch the back and have it concave.

STRENGTHENING THE LEGS AND ELONGATING THE UPPER BODY

RESTING THE HIPS ON THE BACKREST

We will need... 1 CHAIR, 2 BLOCKS, and a BLANKET.

NOW LET'S SEE HOW WE CAN DO THIS

1. Stand facing the backrest of the chair, cushioned with a blanket, and spread the legs apart until the front groins reach the height of the backrest (If you are tall, maybe you will have more spread legs). Inhale.

2. On exhaling, bend forward using the support of the backrest in order to extend the trunk forward.

3. Lower the head and place the forehead or the chin on the seat.

4. Option to hold the legs of the chair and relax. If you need to bend the elbows, when holding the chair, bend them to the outside.

THE EFFECT OF THIS EXERCISE

1. Helps to build strength and tone the liver, spleen, and kidneys.

2. Soothes the mind – helps the brain recover from mental and physical exhaustion.

3. Increases leg flexibility and lengthen the muscles of the legs and allow elongation of the upper body.

Source: Iyengar Yoga with Heather @IyengarYogawithHeather