Pranayama is one of the eight pillars of yoga. It consists of performing special breathing exercises for the good of the body and mind. Yoga teacher Tatiana Elle tells us how to do it right.
WHAT IS PRANAYAMA?
'Prana' means breath and 'Yama' means control. Breath control or pranayama refers to a set of breathing exercises.
It is one of the eight pillars of yoga, among which there are also Asanas (understanding 'the postures')
Pranayama is therefore an integral part of yoga.
Pranayama is one of the eight pillars of yoga.
It is also known as the practice of deep breathing.
Pranayama yoga, then, consists of performing specific breathing exercises for physical and spiritual well-being.
Breath control is at the heart of this practice. It even conditions its success.
If you have just started practicing yoga, you must have noticed that it is not easy to control your breathing.
Rest assured, there are some tricks that can help you solve this problem.
There is, for example running or running is an effective solution to accelerate your progress in Pranayama yoga.
The principle of Yoga Pranayama
Before looking at the benefits of running on your performance in Pranayama yoga, it is worth remembering the principle of the latter.
In Sanskrit, the word "Prana" means "breath".
"Yama", on the other hand, is a term used to refer to the mastery of Prana.
Pranayama thus refers to the mastery of the breath, the fourth principle of the 8 pillars of yoga and the breathing which is specific to the practice of yoga.
In yoga, the breath is of paramount importance.
Its control makes it possible to be aware of the use of vital energy.
This makes it possible to better channel it.
4 fundamental times of the breath, then, constitute the basis of the mastery of the breath in Pranayama yoga.
We distinguish:
Inspiration – during which air fills the lungs from the lower part to the upper part.Downtime – only a few seconds, it is performed when the lungs are filled with air.
Exhalation – it starts from the top of the lungs and ends at the bottom of the belly.
Downtime – this is a few seconds of pause when the lungs are empty.
These 4 beats constitute a breath qualified as "deep" in the practice of Pranayama.
In yoga, breathing is essential because it allows you to become aware of more details about the functioning of your body.
Good breathing also helps to be more connected to oneself.
Finally, a long exhalation soothes and calms the body and mind easily.
Breathing exercises during Pranayama Yoga classes
More than a hundred breathing exercises exist in pranayama.
But the most common ones are:
Classic belly breathing – also called basic belly breathing, this technique involves inhaling by inflating the belly.
The exhalation is then done by bringing the belly in a very slow way.
Kapalabhati breathing – This breathing technique is characterized by exhalation through both nostrils in a jerky manner.
You must exhale strongly while contracting your abdomen;
Bhastrika breath, breathing – This breath is dynamic and fast.
It has the effect of boosting energy.
Concretely, it consists of doing 20 short breaths and then ending with a deep breath.
Alternate breathing - very common, this practice involves plugging one nostril.
Then you need to inhale from the left and exhale from the right.
You will then repeat these manoeuvres in the other direction (inhale from the right and exhale from the left).
Retention – For this technique, you should start by inhaling through both nostrils.
Then you put your chin on your empty lungs.
You hold the air for a few seconds and then exhale slowly while raising your head.
Square breathing – This technique is based on the 4 fundamental times of the breath explained above.
It consists of the succession of 4 seconds of inspiration, 4 seconds of breathlessness, then 4 seconds of exhalation, and 4 seconds of breathlessness.
The advantages of running for the practice of Yoga Pranayama
To be able to perfectly master the various breathing techniques in Pranayama yoga, you need a certain level of endurance.
Generally, beginners find it difficult to breathe efficiently and concentrate during yoga classes.
Practicing another sport to work on your breath and concentration is therefore an excellent solution.
Running is one of the most effective physical activities in this area.
Running allows you to work on your breath
Running or running, or even brisk walking is at the top of the list of the best sports to develop your cardio and improve your breath.
In fact, it is an endurance sport that solicits your heart continuously through efforts practiced over a long period of time.
In the long term, running improves your breath and helps you better control your breathing.
By practicing running regularly, the various breaths in Pranayama yoga will no longer be so difficult for you to master.
In order for running to help you improve your breathing capacity, it must be practiced correctly.
Make sure you do at least 45 minutes of running per session.
You don't have to run fast.
The main thing is to hold on for the long term.
During the session, be sure to vary the intensity of your effort and make sure to make the peaks of acceleration for one minute.
You can then pick up your pace and finish by jogging and then walking.
Several sessions per week will help you improve your breath.
Running improves concentration
Regular running helps improve concentration.
This is an essential element to progress in the practice of Pranayama yoga.
In fact, when you run, you easily focus on your goals without realizing them.
As you run, you train yourself to concentrate more easily.
You can then use this concentration in every activity and goal you set on a daily basis.
Running optimizes the circulation of vital energy
Therefore, it well deserves its place in the practice of yoga.
Running improves blood circulation, boosts body function, and chases away stress.
Thus, the body recovers the vital energy lost during working hours.
The circulation of this energy is favored by sustained effort during the running sessions.