We all know that when we do something strenuous our breath shortens and becomes more rapid. I see this a lot in yoga classes, when people start to speed up, especially in more challenging sequences.
Controlling the breath is one of the most difficult parts of any exercise. But even more so with yoga as the breath is key. Without the breath leading us, yoga poses are just stretches.
It's no coincidence that pranayama, (breathing techniques), in the 8 fold path of yoga comes after asana. Most of us (myself included), were drawn to yoga through a physical yoga practice (poses), with little appreciation for the breath.
However, learning how to control the breath is really difficult and best learnt on the job. i.e through poses and an asana practice, before going into long pranayama sessions.
In my early morning 'yogaeverydamnday' classes we've been looking at the primal movements of upward and downward dog practiced through the sun salutations. This is a really brilliant breath and body movement sequence. It's genius that it's at the beginning of the practice too, as mastering a controlled 'even' breath through a few rounds of Surya Namaskar can test even the most experienced yogi's.
In the difficult transitions like Chaturanga (low plank) and rolling over the toes into upward facing dog is often where the breath and form goes. Here's a reminder of the technique in upward dog, even if you have to lower onto your mat in chaturanga. As building strength to pause in Chaturanga can take some time.
When we go through two or three rounds of sun salutations the breath can easily start to shorten and when that happens peoples' practice can start to speed up. Equally, a practice can slow down as we need to take an extra breath in certain positions before moving to the next.
This is a real challenge. It requires us not only to look honestly at what we're finding hard. To look at which pose requires more effort and therefore more focus on the breath.
Taking time to notice the breath in Surya Namaskar will build solid foundations for the rest of a practice though. Noticing which part of the breath we struggle with can also help us address some other issues. For example, is this exposing weakness in the back, core, arms, or tight shoulders. Or maybe all of the above?
When I started training to be a yoga teacher, (having been a fitness instructor doing lots of jumping around), my tutor was on a mission to teach me how to learn to breathe better. It was a very difficult learning curve, but something I will never forget. We did a 6 month pranayama diary, with a different technique very week. Some of these sequences had me in tears. But it made me truly appreciate and better understand breath.
One of the most powerful breathing techniques is a ratio breath and letting go to the exhale. Personally, I found this particularly challenging but it's proven technique to reduces stress and anxiety. You have to be prepared to let go and to be honest this is why I found it so hard.
Here's a really helpful article if you're interested in this. https://yogainternational.com/article/view/learning-to-exhale-2-to-1-breathing/
Next time you get on the mat, notice your breath. Where does it become short? Where do you speed up or have to add another breath in? This is yoga teaching you what to look at.
Namaste
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