Our Pranayama Workshop, taught by Jeremy Troy and Samantha Butler, was held in February, 2016. Below is an overview of the breathing exercises taught.

7 Yoga Breathing Techniques

In Yoga Science, breathing techniques are called Pranayama which literally means to extend one’s life force. This is reason enough to delve into the ancient and effective practice of scientific breathing, or Pranayama. Below are seven specific breath skills to assist with achieving one’s maximum health and wellness. These seven Pranayama are: Bhastika, Kapalabhati, Agni Sar, Anulom Viloma, Utjayi, Sheetali, Brahmari, and So Ham Meditation to conclude the active practice in silence.

Use, Gyana Mudra, ring finger to thumb, during all Pranayama when hands are not active.

1) Bhastika or Bellows Breath

Inhale through both nostrils, forcefully exhaling, while slightly folding forward helping to expel the breath fully. Complete 2 rounds of 20 breaths (followed by Bhanda Tria; Pelvic Floor, Solar Plexus, Chin)

Benefits

• Increases body heat and helps to expel mucous from the nose, throat, and lungs

• Increases O2 in blood, regulates blood sugar, and improves blood circulation

2) Kaplabhati or Skull Shining Breath

Inhale deeply through both nostrils, then forcefully exhale the breath out through both nostrils by contracting and pumping the abdominal muscles in and up. Let the inhalation to be natural and the exhalation intentional and strong.

Complete 4 rounds of 25, rest for 2 minutes in between each round (Bhanda Tria)

Benefits

• Burns body fat, improves digestion, massages internal organs

• Like running without running, due to cardiovascular strengthening benefits

3) Agni Sar or Fire Stoking Breath

Exhale completely, hold breath, and pump/contract the diaphragm and solar plexus inward and upwards. After 10, fold forward and inhale into deep diaphragmatic expansion.

Complete 2 rounds of 10 – one round is the single breath with the 10 abdominal movements .

Benefits

• Improves digestion and burns visceral fat

• Improves lung capacity

4) Anulom Viloma or Alternate Nostril Breathing

Close off nostrils alternately; inhale left, exhale right. In R, Out L = 1 Round.

Complete 1 round of 10, 2 rounds of 20.

Benefits

• Clears the sinuses and oxygenates the brain bringing calmness of mind

• Combats depression and anxiety

5) Utjayi or Heavenly Victory Breath

At the start of the inhalation, slowly raise the right hand with the elbow bent slightly to the side. Gently stretching the arm and hand towards the sky as you constrict the back of the throat making a high-pitched sound. Exhale, bringing right thumb to the right nostril to close it off, exhale through the left nostril. This completes one cycle

Complete 7 rounds of Utjayi Pranayama; can add one round per-week, maximum 17 rounds.

Benefits

• Stimulates throat muscles, improving speech and communication

• Can improves throat conditions and thyroid function

6) Sheetali/Sheetkari

Stick tongue out and roll edges together making a tube. Inhale slowly and deeply into the lower lobes of the lungs. Exhale through nose, pressing tongue to roof of mouth.

Complete 7 rounds of Sheetali Pranayama

Benefits

• Cools internal body temperature and reduces inflammation

• Lowers blood pressure and calms throat, stomach, and heart

7) Bhramari or Honey Bee Breath

Place index fingers in between eyebrows, thumbs on top of jawbone protuberance, middle finger on tear duct, ring finger and pinky finger directly underneath with all fingers bent and relaxed. Take steady, slow, full inhalations followed by nasal and skull massaging humm.

Complete Rounds of humming breath, maximum 17 rounds

Benefits

• Cultivates mental calmness and regulates pineal and pituitary glands

• Induces deep REM sleep and reduces stress and anger