At the beginning of the year, I like to return to the most basic element of my yoga practice-the breath. The breath is the most powerful tool that we have to keep us present, focused and calm. The breath also happens to be absolutely essential to our being. We can live for some time without water or food, but we can live only moments without breath. Oxygen regulates all functions of the body (e.g., cellular metabolism, brain functioning, digestion & elimination, circulation, immunity, etc.). Oxygen deficiency can lead to weakness, depression, irritability, fatigue, poor digestion and poor immunity. Chronic deficiency may contribute to degenerative diseases such as cancer, arthritis, etc. Sadly, most of us do not get enough oxygen. We take shallow breaths and use only a fraction of our lung capacity. So it is imperative to go back to basics and give attention to your breath. Giving attention to the breath is giving attention to your overall health. The breath is your life force. In yoga, this is sometimes referred to as "prana". It is like the electricity for our bodies; it keeps us going. If you prefer to think of things in scientific terms, you can compare prana to ionized oxygen (oxygen with an extra electron). Our bodies take in that extra electron with the breath and it literally gives us a charge. Prana is actually more than just ionized oxygen but the idea here is to start to recognize the importance of breath.
The breath also helps us to cultivate awareness. When we give attention to the breath, we are directing our awareness. We are learning to focus our attention, which can often be scattered. Breath awareness brings body awareness; when we are aware of our bodies, we listen to the feedback we are receiving, telling us to ease off, dive deeper or take a rest. We move safely and effectively through the practice. We form the union of mind and body.
What I love most about going back to basics is the simplicity. The breath is so simple. In and out. That's it. I am breathing in, I am breathing out. Just follow that simple, natural pattern and you're on your way! Here are a few more tips for bringing breath back into your practice. At the beginning of your practice, take a couple of minutes to just sit still and follow your breath. You don't have to do anything special, just follow your breath with your attention. Automatically, your are brought into the present moment and into connection with your body. (You can use your breath as a tool to practice presence at any time; it doesn't have to be at the beginning of your practice). As you start to move on to the postures, maintain breath awareness at all times. The breath will keep you focused in your poses; it will carry you deeper into the stretch and help you to maintain awareness of your body. Any time you notice your mind wandering off, lasso your attention right back to your breath. For a simple breathing practice, try Three Part Breath. Sit up straight and place your right hand over your belly and your left hand over your heart (just like in the picture at left). As you inhale, feel you belly expand into your right hand, feel your ribcage expand three dimensionally and feel your upper chest rise into your left hand. Exhale slowly and smoothly. Repeat several time maintaining awareness of all three parts. Always try to breathe through your nose. This can be done at the beginning of your yoga practice or any time you want to get some oxygen while relaxing for a moment. Three Part Breath is sometimes called Full Yogic Breathing or Dirga Pranayama. You may watch a video of it here. For a deeper understanding of what is going on inside of your body while you breathe, watch this short and simple video about breathing and the diaphragm. "For breath is life, and if you breathe well you will live long on earth" (Sanskrit Proverb).
Feed your body, feed your mind and feed your spirit with breath. Happy New Year!
Erin
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