A couple of my students are approaching their Final Trimester of Pregnancy and also preparing for Labor and Delivery - The Final Yoga Class before their world changes forever with giggles,cries and 2 am feeds..the Whole Nine Yards of Parenting!!
There are a couple of Praanayama techniques which I teach all my students; I wanted to put these up in a post, so it could be practiced by anyone who is interested in learning to breathe more consciously.
This post is for them and for all my other students who are on the same journey -
Breathe deeply and read on...
The word "Praanayama" means vital energy or life force. It is the unseen force that existes in all things, animate or inanimate. Praanayama utilizes conscious breathing to influence the flow of energy or prana inside the body through the energy channels called Nadis or meridians.
Irregularities in lifestyle, dietary indiscretions and stress deplete and obstruct the flow of pranic energy. This results in what we all experience as 'drained of energy'. Depletion of energy in any particular area of the body over a period of time leads to disease or metabolic malfunction. The techniques of Praanayama reverse this process, energizing and balancing the different pranic levels inside the body and bring the body to a healthy, vibrant state.
There are certainly different kinds of Praanayama practices which can be practiced;
The most popular of them are --- Naadishuddhi Praanayama
--- Bhramari Praanayama
--- Kapalabathi Praanayama
--- Bhastrika Praanayama
--- Ujjayi Praanayama
--- Sheetali Praanayama
--- Seetkari Praanayama
Although all these practices have advantages, I teach only Naadishuddhi and Bhramari Praanayama techniques to all my Prenatal students. The reason for this is that both these practices are mentally calming, physically induce a sense of relaxation and stress-relief and are easy to practice.
These practices are ideally performed after Asana practice. It is very important to follow instructions and not to overdo the practice. It is important not to strain, not to try to increase the capacity of the body too fast, otherwise it can result in dizziness, fatigue and strain.
Naadishuddhi Praanayama :
This technique can be practiced after Asana practice. It ensures that the whole body is nourished by an extra supply of oxygen. The blood stream is purified of toxins and stress hormones. This helps the mom-to-be feel better, deal with emotional mood-swings and induces a sense of harmony and balance with the ongoing pregnancy.
Method: Sit in a comfortable position, on the floor or a chair, keeping the back straight. You can take the support of a wall here. Bring the right hand into 'Nasika Mudra' by folding the forefinger and the index finger into the palm, relax the thumb, relax the ring and little fingers.
To start with, close the right nostril with the thumb, inhale through the left nostril, close the left nostril with the ring finger, release thumb from right nostril and exhale through the right nostril. Next, inhale through the right nostril, close the right nostril with the thumb, release ring finger from left nostril, exhale though the left nostril. This completes one round of Naadishuddhi Praanayama!! A complete cycle of Naadishuddhi Praanayama includes 9 rounds of the above breathing.
Thoroughly confused?
It's ok...The first few times do feel confusing, but the more times you practice, it will get better. Make a commitment to practice once a day and you will observe a shift slowly.
Bhramari Praanayama:
This Praanayama technique can be used daily, after Asana practice or by itself. Bhramari has been proven to relieve stress and cerebral tension, decreases anger, anxiety and insomnia and reduces blood pressure. So, its immensely helpful for moms-to-be, in bringing down the anxiety levels in the body and the mind. It also induces a soothing effect on the mind and the nervous system.
Method:
Sit in a comfortable position, keeping the spine straight, leaning onto a wall behind.
Close your eyes and relax all the different parts of the body.
Slowly, insert your thumbs into the ears, keep fore fingers on the eyes, keep index fingers covering the nostrils, the other two fingers rest on the chin.
Now, inhale deeply, then as you exhale slowly, make a steady, humming sound in the throat, like the sound of a bumble bee. This humming sound should be smooth, even and continuous for the duration of the exhalation. This is one round of Bhramari. Keep repeating this process 6 - 7 times. You may repeat a 2nd cycle once you get comfortable with the technique.
I do hope this post helps all of you practice at home more easily and with fewer doubts.
Do let me know of any questions about these techniques.
Till we meet again,
In Peace,
Asha
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