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The breath is the connection between body and mind. Prana is a Sanskrit word for life energy and is the basis for physical and mental health. Through the exercises below (pranayamas) we can awaken the life energy in us and bring it into specific areas of our body
- 4 phases of breathing
- Bhastrika
- So Ham

DEEP YOUR BREATH

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Breath is Life. When we come to earth, the first thing we do is breathe. When we leave this world, the last thing we do is exhale.

The breath is the connection between body and mind. Prana is a Sanskrit word for life energy and is the basis for physical and mental health. Through the exercises below (pranayamas) we can awaken the life energy in us and bring it to specific areas of our body.

Simply put, Pranayama means that you consciously regulate the inhalation and exhalation. "Prana" means the "vital force or" life energy. "Yama" means developing, expanding or developing. "the development of this vital life energy" that is carried by breathing and flows through your body in this way. Through pranayamas we increase our lung capacity, we improve our breath, deep-seated stress and toxins are removed from our body.

We regularly use the Uyajjibreathing. In this way we deepen and extend our breath and we pull the vocal cords together. The ujjayi helps to gain more control over and direct the flow of air.

At the inhalation to the place where you need more length, strength or firmness and at the exhalation where you need to let go more. The contraction of the vocal cords gives a distinctive rustling sound. This helps to increase the concentration and has a meditative effect. Due to the consistency of the sound, the effort in your exercise also remains constant.

FOUR PHASES BREATHING (PRANAYAMA)

Sit on your heels or in a different position (also on a chair) where your spine is straight. Close the eyes. Breathe in and out completely. Breathe with ujjayi breathing (see earlier) through the nose in the following rhythm:

Inhale: 4 count
To hold: 4 count
Exhale: 6 count
Keep quiet: 2 count
Do the following exercises 8 times each time.

1. Place the inside of the index fingers and thumbs at the waist. The palms face downwards, parallel to the ground. The shoulders remain relaxed. On the inhalation, the abdomen fills itself like a balloon and the hands press apart slightly. On the exhalation, the hands can come together again. This happens automatically, you don't have to make the move. (8x)

2. Bring the thumbs into the armpits, place the index fingers on the large chest muscles, keep the wrists, palms and forearms aligned with the shoulders. As you breathe in, expand the chest and press the hands apart. As you exhale, the hands come together again. (8x)

3. Extend the arms perpendicularly upwards, bend them and place the palms on the shoulder blades. The elbows point straight up (ideally the upper arms touch the ears). As you breathe in, your body focuses a little more. At the exhalation you remain seated with arms raised. This phase can be an effort for you that becomes easier over time and through practice. (8x)

IMPORTANT: Relax your arms after each phase. The hands lie on the thighs, palms open upwards, eyes closed. Focus your attention inward and observe how the energy flows through your body.

BHASTRIKA

Bhastrika stands for bellows and is a pranayama exercise. The belly is used as a pump for this. Bhastrika is appreciated because there is a feeling that the head becomes empty and the flood of thoughts is interrupted.

1. Bend your arms and bring your hands relaxed next to your shoulders. You keep your upper arms loosely next to the chest, the hands are in a light fist. Take a deep breath in and out.
2. Breathe in vigorously through the nose and at the same time throw your arms straight up. Open your hands and stretch your fingers.
3. Exhale vigorously through the nose and at the same time let your arms fall back next to your chest like a bellows. The arms touch the body, the hands are in a light fist in this position.

We do not use ujjayi breathing for this exercise. We breathe in and out dynamically through the nose. Take three rounds of 20 breaths in succession.

This exercise quickly gives a lot of energy and helps with nasal congestion. If you have chronic respiratory problems, it is best not to do this exercise.

Also watch the video about Bhastrika breathing.

RHYTHMIC BREATH

This exercise consists of rhythmic breathing in three rhythms. The exercise deepens if you make the sound SO every time you breathe in and you make HAM every time you exhale.

Rhythm 1: slowly in (So) and out (Ham) - 20 times
Rhythm 2: fast in (So) and out (Ham) - 40 times
Rhythm 3: very fast in (So) and out (Ham) - 40 times
Repeat this twice.

Then sit down or lay down. Enjoy the state of peace and clarity of mind.


Become what you practice!

Peter

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