Yoga BLOG
Shitali Pranayama Discover cooling in the breath
by Stefan
on Mar 01 2021
Shitali Pranayama is one of many breathing exercises that yoga offers us. It is considered one of the basic Pranayama variations known as Mahakumbhakas. The term "Pranayama" is certainly familiar to you. It connects "prana," the life energy, with "ayama," control. When we control our breath, life energy is controllable. We influence when we inhale, hold our breath, and exhale. We also influence which parts of the body we direct our breath to. Here you will learn how Shitali Pranayama works, how to perform this breathing technique correctly, and what distinguishes it from other forms of Pranayama.
The tongue in focus
Shitali Pranayama is a breathing technique in which the tongue is rolled lengthwise. This plays a particularly important role in this form of breathing. The rolling lengthwise ensures that the inhalation occurs with a hissing sound. This is intensified by allowing the tongue to protrude slightly beyond the lips. Inhale through the mouth and exhale through the nose. In the meantime, hold your breath for as long as you can comfortably do so and exhale gently.
Learn with a teacher
Pranayama breathing exercises should always be learned and practiced with a yoga teacher before continuing the practice at home. Only then can you be sure of fully reaping their beneficial effects. Once you're experienced, you can practice Shitali Pranayama for up to 20 minutes. The best time to do this is in the morning.
Sit and breathe comfortably
If you want to practice Shitali Pranayama, choose a position where you can remain for a while without being restricted or disturbed. Cross-legged postures are preferable. Examples include the lotus position (Padmasana) or Siddhasana.
Cooling through breathing
You're probably familiar with dogs: They pant and cool their bodies with their tongues hanging out of their mouths. Shitali Pranayama works similarly. The hissing inhalation through the curled tongue cools you and your body. Cooling always represents calm. Shitali Pranayama provides this for body, mind, and soul. Excessive energies are cooled down to a normal level. In this context, Shitali Pranayama is also closely linked to Ayurveda: Pitta and appetite are normalized.
Experience the effects of Shitali Pranayama
You can benefit from the cooling effect of this breathing technique for illnesses associated with heat buildup in the body. This includes fever, but inflammation can also be cooled with the help of the breath. The cooling effect is associated with a cleansing of the body. Within the organism, this affects the blood, but the skin and digestive system also experience beneficial effects in Shitali Pranayama. Detoxification of the body is clearly the primary focus of this breathing technique. It can also temporarily reduce hunger and thirst.
Breathing also has calming effects on the mind. "Shitali" means "cooling," but also "calming." Harmony can be restored when exposed to warmth or heat. Stress often builds up in heated conversations and heated discussions. "Keeping cool," on the other hand, is an expression that shows that cooling down is closely linked to calming down. A car whose engine has overheated and whose cooling system may no longer be working quite as well as intended is also stressed in a figurative sense.
Variations of Shitali Pranayama
You can also perform cooling breathing in conjunction with kumbhakas or bandhas. Kumbhaka means you can briefly hold your breath after inhaling or exhaling. Bandhas are locks you can place in your body to channel energy. This is particularly effective when combined with breathing. However, this is a practice that should be learned from an experienced yoga teacher.
Fire Breathing - Kapalabhati Pranayama
by Nick
on Sep 25 2016
Fire Breathing - Kapalabhati Pranayama Kapalabhati Pranayama, or fire breathing, is one of the activating breathing techniques in yoga. It has a stimulating and purifying effect on mind and body. Fire breathing is used, among other things, to stimulate the metabolism and keep the mind alert and active. Its uplifting and invigorating effect can help relieve exhaustion and fatigue. Kapalabhati Pranayama is easy to perform. It's the ideal breathing exercise for the morning to wake you up and get you ready. Benefits of Kapalabhati Pranayama
The breathing technique creates a warm feeling in the body and activates the circulation. You'll likely feel more awake after the exercise. By stimulating the entire metabolism, toxins and waste products are better eliminated. Fire breathing is also said to promote digestion and detoxify the liver and kidneys. This practice can help with gastrointestinal problems or constipation. Women, in particular, appreciate fire breathing as a beauty treatment because it stimulates overall blood circulation. This can reduce dark circles under the eyes, making the eyes appear alert and focused. Important instructions: Vatakrama Kapalabhati is one of the most powerful breathing techniques in yoga. Therefore, it cannot be practiced by everyone. People suffering from high blood pressure, heart disease, or epilepsy should not perform the exercise. This also applies to people who have already suffered a stroke. Fire breathing is also not recommended for those with problems related to excessive stomach acid, such as heartburn or stomach ulcers. Three types of Kapalabhati The word Kapalabhati comes from Sanskrit. It is composed of the two words Kapal and Bhati. Kapal translates as skull. It is interesting to note, however, that in Indian yoga, the skull refers not just to the bone, but to the entire head, including the brain. The word Bhati translates as enlightenment or illumination. Kapalabhati can therefore be roughly translated as enlightenment of the head or mind. Pranayama means breathing. In yoga, there are three types of Kapalabhati. Vatakrama Kapalabhati is commonly used as Kapalabhati Pranayama. Vatakrama Kapalabhati
This is the most widely practiced Kapalabhati breathing exercise. It's a simple technique in which the exhalation is very active, while the inhalation is almost passive. Breathing is reversed from normal breathing, since with normal breathing we inhale actively and exhale passively. Vyutkrama Kapalabhati In this yoga exercise, you draw water in through your nose, let it flow into your mouth, and then spit it out. Sheetkrama Kapalabhati
This exercise is the reverse of Vyutkrama Kapalabhati. The water is first drawn into the mouth, then drawn up into the nose and expelled through the nose. How to perform fire breathing You can perform fire breathing in any sitting position, but the yoga position or cross-legged position are recommended. If you're not yet very flexible, you can simply sit on a stool or sturdy chair . Just make sure your spine is straight and upright. Close your eyes and concentrate fully on your breathing. To better feel the effects of the breathing technique, you can place one hand on your stomach. Now breathe in deeply and slowly through both nostrils until your lungs are completely filled with air. Your stomach will bulge slightly. Now exhale forcefully through your nose. Imagine the air escaping from your entire abdomen. As you exhale, you may feel some pressure in your stomach. As you exhale, make a hissing sound. Imagine the energy flowing out of your nose. Repeat this breathing exercise 20 times in total; the entire process should take about 5 minutes. After the breathing exercise, sit for a while with your eyes closed to relax a little. Image © dimol / 123rf.com
Bhramari - the yoga bee breathing
by Nick
on Aug 27 2016
Bhramari - the yoga bee breathing Bhramari Pranayama, or bee breathing, is one of the most effective breathing techniques in yoga for calming the human mind. This breathing technique frees you from anger, fear, stress, and frustration. It's truly easy to perform and can be practiced without any props. The name Bhramari comes from a black Indian bee species. In Sanskrit, the adjective bhamarin also means "sweet as honey" or "delightful," a meaning that alludes to the effect of the breathing technique. It calms the mind, and the technique has a relaxing and sweet effect on the brain, like honey. The word Pranayama means breathing technique and is used in yoga for various breathing techniques. Overview of the effects of Bhramari Pranayama
You relax, anger, fear and stress fall away from you.
Bee breathing can help you with heat and headaches.
You benefit from the breathing technique for all stress-related illnesses; even serious illnesses such as burnout can be alleviated.
Yoga practice can probably also be helpful in treating tinnitus.
The breathing technique can even relieve a migraine.
Memory performance and concentration can be improved; for example, bee breathing also helps you with mental tasks such as studying.
Bhramari increases self-confidence and can lower blood pressure.
The breathing technique is also recommended for pregnant women. It has been shown that labor goes more smoothly in women who regularly practice Bhramari Pranayama.
There's not much to consider when practicing this breathing technique. However, you should always practice it on an empty stomach, ideally first thing in the morning after waking up. Perform the exercise in a quiet environment. Avoid distracting yourself with music. How to perform the Yoga Bee Breath
There are various variations of this pranayama, the most common being the original, Indian version. Here's how to do it: In a quiet place, sit on an empty stomach in the meditation position with your back straight. Alternatively, you can sit cross-legged . If that's not possible, sit on a stool or chair with your back straight and your legs at a right angle. Now place your hands on your knees and close your eyes. Inhale deeply through your nose and hold your breath, then bend forward and support yourself on your outstretched arms. Rest the weight of your upper body on your hands. Make sure to only bend your head forward until your chin touches your chest. During the exercise, you tighten your pelvic floor muscles (pelvic floor closure). Hold your breath in this position for a while (don't exhale yet!). Relax your pelvic floor muscles completely. Now lift your head, relax your shoulders, and sit up straight again. Before exhaling, close your ears by pressing the small ear flaps against your ear canal with one finger. Keep your elbows pointing to the side, and your chest open. Now you can finally exhale. Breathe slowly and relaxed through your nose with your mouth closed and relaxed. You'll soon understand why this breathing technique is called bee breathing. As you exhale, you produce a deep, buzzing sound. The exhalation should sound like a bee. Concentrate on the vibration of the sound, feel it fill your head and your entire body. Before performing the exercise again, rest your hands on your knees and breathe normally for a few breaths. Repeat the exercise nine times. After completing the ninth repetition, remain seated quietly for a while, keeping your eyes closed and breathing normally and calmly. After completing the pranayama, it is recommended not to immediately return to your daily routine. Take a break of 15-20 minutes to regroup and deepen the spiritual effect. Image © damedeeso / 123rf.com