Showing posts with label Pranayama. Show all posts
Showing posts with label Pranayama. Show all posts

Yoga Breath




    The diverse yoga asanas are the most obvious part of the Ashtanga Yoga method (postures). 


    The unseen content, which consists of three basic strategies, is more crucial. 


    • The postures are strung together to form a yoga mala or garland using these approaches. 
    • The body is employed as a mantra in the Vinyasa Yoga method, the postures are beads, and the three essential techniques are the thread that connects the beads to build a garland of yoga postures. 
    • The method is intended to be used as a kind of movement meditation, with the transitions between each position being just as significant as the postures themselves. 

    It is critical for a newbie to understand these three key skills right away. 

    Once you've mastered them, practicing will become nearly second nature. 

    It might be difficult to work without them. 


    Ujjayi pranayama, Mula Bandha, and Uddiyana Bandha are the three methods. 



    We'll start with the first of them. 

    "Victorious breath" or "victorious stretching of the breath" is what Ujjayi pranayama implies. 


    Pranayama is a phrase made up of two words: prana and ayama. 


    Ayama denotes stretching or expanding, while prana may have a variety of meanings. 

    It's commonly translated as "inner breath" or "life force," and it's an aspect of the body's delicate structure. 

    Nadis (energy pathways) and chakras are also parts of the subtle anatomy (energy centers). 

    However, prana is sometimes used to refer to the anatomical or outside breath. 

    In this sense, pranayama refers to the expansion of breath, or the practice of breathing in a quiet, tranquil, and steady manner. 



    Ujjayi pranayama is a method of stretching the breath and so extending the life energy; when the breath is tranquil, the mind is quiet as well. 


    It necessitates a small restriction of the glottis — the upper aperture of the larynx — by sealing it partly with the epiglottis. 

    The epiglottis is a flap on the back of the throat that closes when we drink and opens when we breathe. 

    We lengthen the breath and generate a mild hissing sound by partly shutting the epiglottis, which we listen to throughout the activity. 

    The sound seems to emanate from the middle of the chest rather than the neck. 

    Any humming that accompanies a sound like wind in the trees or waves on the sea should be eliminated, since this would cause pressure on the vocal chords. 

    Listening to your own breath has a number of consequences. 

    It's a pratyahara method first and foremost. 





    Pratyahara, or "withdrawing the senses from the outside world," or, more simply, "going within," is the fifth limb of yoga. 


    Listening to your own breath focuses your attention within and away from external noises. This is a tool for meditation

    Additionally, the sound of our breath may inform us practically everything we need to know about our postural attitude. 

    The breath may seem strained, laborious, short, aggressive, flat, shallow, or quick at times. 





    We begin to correct any negative or unhelpful attitudes by returning it to the ideal of a smooth, pleasant sound. 


    • Sit in a comfortable yet upright posture to perform Ujjayi. 
    • Start making the Ujjayi sound consistently, without pausing between breaths. 
    • Give the sound a consistent quality throughout the whole breath, inhaling and exhaling. 
    • Deepen and lengthen each breath. 
    • Inhale deeply and evenly into the rib cage. 
    • Breathe into the sides, front, back, and lastly the top lobes of the lungs at the same time. 
    • The internal intercostals (the muscles between the ribs) must relax on inhalation, enabling the rib cage to expand freely when we breathe, and the rib cage must have a moderate pulsing action. 


    Our society tends to concentrate only on abdominal breathing, which results in a slouching posture as well as rib cage stiffness. 


    • This is due to a lack of activity in the intercostal muscles, which inhibits the flow of blood and vital energy in the thorax, leading to coronary disease and cardiopulmonary insufficiency. 
    • The rectus abdominis muscle, sometimes known as "the abs," relaxes in this region, giving it a slouching appearance. 
    • Slouching softens the tummy and encourages abdominal breathing. 



    Furthermore, as the rectus abdominis relaxes, the pubic bone drops, causing an anterior (forward) tilt of the pelvis, resulting in a hyperlordotic low back, also known as a sway back. 


    • The origin of the erector spinae3, the main back extensor muscle, is thus lifted. 
    • The erector spinae loses its ability to elevate the chest when it is shortened. 
    • The chest collapses, resulting in a slouching look as well as a stiff, hard rib cage. 
    • This keeps the thoracic organs from being massaged when you're breathing. 
    • The heart and lungs' resistance to sickness is lowered by a lack of massage and activity. 
    • One of the greatest postural abnormalities is the compensatory pattern, which leads to a sway back, an anteriorly tilted pelvis, and a deflated chest. 



    The major reason is favoring abdominal respiration and the resultant abdominal weakness. 


    • We breathe using both the belly and the thorax in yoga. 
    • Active breathing helps to strengthen the intercostals. 
    • The air is actually forced out of the lungs until the respiratory rest volume, or the quantity of air remaining after a thorough exhalation, is all that is left. 
    • The goal is to increase vitality by breathing more deeply. 
    • This is accomplished not by breathing as much as possible, but by entirely exhaling first to make room for the incoming inhalation. 



    There are two major reasons why you would desire to increase your breath volume. 





    To begin with, boosting our inhalation increases the quantity of oxygen we get. 

    Second, we exhale more pollutants by increasing our exhalation. 



    These poisons are divided into numerous groups: 


    • Mental poisons – examples include thoughts of conflict with another person or collective conflict, such as a desire to go to war with another country for whatever cause. 

    Fear, rage, hate, jealousy, attachment to misery, and other emotional poisons • Physical toxins, which are metabolic waste products that aren't eliminated. 


    • Toxic substances found in the environment, such as lead, nicotine, carbon dioxide, sulfur dioxide, and recreational drugs. 

    All of these poisons have a propensity to be kept and preserved in the body's "stale," "dead" places, such as around the joints or in adipose tissue, where there is only a little quantity of oxygen (fat). 

    Chronic illness may develop as a result of the building of these poisons, which causes a literal energetic death of some bodily parts before the whole organism dies. 

    In reality, the accumulation of toxins in particular tissues, as well as the concomitant loss of oxygen, is the leading cause of chronic illness. 


    We begin the initial steps toward restoring the body to its natural state of health by breathing deeply, expelling accumulated poisons, and inhaling oxygen. 

    There are a few more stages that must be completed. 



    The primary objective for practicing Ujjayi pranayama is to calm the mind, not for its physical advantages. 




    Why should the thinking be brought to a halt? 


    Yoga "Yoga is the stilling of the oscillations of the mind," says Sutra I.2. 

    "Only when the mind is still abides the seer in its true nature," says Sutra I.3. 


    A lake may be compared to the mind. 

    The surface of the lake is disturbed and ripples occur when thinking waves (vrtti) arise. 

    When you look into the water, all you see is a distorted version of yourself. 

    We witness this distortion all the time, and it's the reason we don't know who we really are. 

    This causes duhkha (suffering) and ignorance (avidya). 

    We may see who we really are after the thought waves have receded and the surface of the lake of the mind has gone calm for the first time. 



    Because the mind is entirely clear, we may reach identification with the thing to which it is oriented. 


    In yogic literature, the concept of stilling the mind's oscillations is referred to as mind arresting or mind control. 

    However, the phrase "mind control" is deceptive and regrettable. 

    Sages such as Ramana Maharshi harshly attacked it, claiming that to manage the mind, you need a second mind to control the first, and a third mind to govern the second. 

    Separate sections of your mind fighting for power over each other may lead to schizophrenia, in addition to endless regression. 

    It may progress to being a "control freak" in less severe circumstances, which makes for a miserable individual. 



    When ancient yogis understood that thinking (vrtti) and the movement of life energy (prana) occur simultaneously, they discovered a solution to this difficulty. 


    • "Both the mind and the breath are joined together like milk and water, and both of them are equal in their actions," according to the Hatha Yoga Pradipika
    • "Where the breath is, the mind starts its activities, and where the mind begins its activities, the prana begins its activities."  We now understand that the mind and the breath work in tandem. 


    Directly influencing the mind is considered tough, but it is much easier to do so via controlling the breath. 


    The practice of Ujjayi pranayama smooths the passage of prana by extending the breath. 

    • It's critical to just breathe via your nose. 
    • Heat and energy are wasted when we breathe through our mouths. 
    • It will also dehydrate us excessively. 


    If the mouth is kept open, demons will enter, according to Indian mythology. 

    • Demons are said to be envious of the merit that a yogi acquires. 
    • I'll leave it up to you to decide on this point of view. 


    Keep in mind the link between breath and movement: 

    every movement is born from a breath. 


    Instead of moving with and after the breath, the breath should be the one who initiates movement. 

    We shall be affected by the breath like the fall wind picks up leaves if we practice this manner.



    Kiran Atma




    FREQUENTLY ASKED QUESTIONS




    What are the many styles of yoga breathing? 



    Some of the most common kinds of yoga breath to be aware of:


    1. Ujjayi or Ocean's Breath.
    2. Shitali pranayama or chilling breath. 
    3. Sitkari pranayama or hissing breath.
    4. Brahmari or humming breath. 
    5. Bhastrika or bellows breath.
    6. Surya Bhedana or sun breath. 



     

    What is Three-Part-Breath and how does it work? 


    Three-Part Breath – helps you to breathe fully and totally, and is generally the first breathing method taught to beginning yoga practitioners. The abdomen, diaphragm, and chest are the "three parts." You first totally fill your lungs and chest during Three-Part Breath. 



    Is yoga breathing beneficial to your health? 


    Controlled breathing, such as the one you just did, has been proved to lower stress, improve alertness, and strengthen your immune system. Yogis have utilized breath control, or pranayama, for ages to increase focus and vigor. 



    In yoga, how do you practice breathing? 


    As you walk at a moderate speed, practice taking long, slow, and deep breathes in and out through your nose. As you walk, try to lengthen your inhalations and exhalations. Count your steps with each complete intake and exhalation. For each inhale and exhale, aim for 10 steps or more. 



    What is the definition of complete yogic breathing? 


    As previously indicated, the whole yogic breath entails inhaling into three separate sections of your lungs. It is thus beneficial to practice the three steps separately before putting them together to perform the entire yogic breath. Inhalation and expiration are done via the nose with your mouth closed at all times. 



    What is Hatha yoga breathing and how does it work? 


    Ujjayi breathing, which roughly translates as "victory" breathing, is the kind of breathing that is often performed in most hatha yoga programs. This is not to mean that the breath should be violent in nature, but rather that it should have a consistency, resonance, and depth to it. 



    Is diaphragmatic breathing beneficial to your health? 


    It aids relaxation by reducing the negative effects of the stress hormone cortisol on the body. It brings down your heart rate. It aids in the reduction of blood pressure. It aids in the management of post-traumatic stress disorder symptoms (PTSD). 



    When it comes to yoga breathing, which stage prepares the body for meditation? 


    Yoga's essential component is pranayama, or breath control. Yoga postures and meditation are commonly used in its practice. Pranayama's objective is to enhance the link between your body and mind. According to studies, pranayama might help people relax and be more focused.



    Yoga Asanas - What Are Some Hatha Yoga Relaxation Techniques?



    If done slowly and with attention on the breath, many Asanas and Hatha Yoga Kriyas provide good bodily relaxation as a result of their practice. 


    • In the proper practice of Yoga, rapid movement and excessive muscular activity should be avoided. 
    • There is a contemporary Yoga school that promotes "Athi" Yoga, or "Stress Yoga." This school is more appropriately linked to calisthenics or Vyayama. 



    Moderate Asana and Pranayama exercise should leave one with a feeling of physical well-being and, when ready to be active again, a sense of a healthy re-bound from the prior relaxed state. 


    1. Kaya Kriya is a perfect example of a Hatha Yoga relaxing technique
    2. The supine Tala Kriya,
    3. And Dridha Kriya are two more that I strongly suggest. 


    Both of these Kriyas (or acts) have a standing equivalent. 



    Tala Kriya is a stretching motion that may be performed while laying supine on your back or upright. 


    The supine posture is the one we're concerned with right now. 

    The Palmyra tree is known as "Tala." 


    1. Hollow out the back by elevating the lower spine while completing an incoming breath while resting supine in Shava Asana. 

     

      1. On the outgoing breath, the back is reclined to the floor. 
      2. Abdominal breathing accentuates the abdominal region, resulting in the greatest potential lower back lift. 
      3. Instead of lifting the buttocks or shoulders off the floor, just arch your back while resting supine and inhaling deeply. 

    2. Wiggle your hips and knees downwards while resting supine to stretch your lower back. 

     

      1. Imagine your "buttocks are feet" and you're "walking away from yourself," extending the lower back as far as possible while the upper back and shoulders remain motionless. 
      2. The body starts to drag the floor down after a few motions. 
      3. Stop the lower motion and isolate the hips by crawling "upwards" with the shoulders until the middle and upper back are stretched to the point where the hips are being dragged out of the initial posture. 
      4. Stop at that moment and continue rotating your head. 


     

    3. Gradually move the head from side to side, gently pulling the neck upwards and out of the confined position formed by Part 2 above. 

     

    4. Raise your arms over your head and place the backs of your hands on the floor. 


      1. Do deep, focused breathing, pressing down with the toes and up with the fingers to the held-in-breath condition, then releasing all tension on the outgoing breath. 


    A useful practice for Tala Kriya is to take a three-part breath, pressing down on the abdominal section with the legs and feet, extending the mid-body with intra-costal breathing, and pushing the chest and arms upwards with the high breath. 


    • Repeat each of the components six or seven times more, or until you feel physically relaxed. 


    Kiran Atma









    Yoga For The Physical And Subtle Body.









    If you've been practicing yoga for any amount of time, you're well aware that it doesn't operate in a linear, clear-cut, or easily explainable manner. 

    Despite the fact that yoga is both a science and a philosophical philosophy, its advantages go well beyond what the human eye can perceive. 



    Yoga has an effect on our subtle bodies, which goes beyond what we know about anatomy and physiology in the West. 



    The gross or physical body (Stula Sharira), the subtle body (Sukshma Sharira), and the causal body (Sukshma Sharira) make up each of us (Karana Sharira). 


    The physical body is made up of the muscles and bones that we can feel and see. 

    The Annamaya Kosha, the coarsest of the five sheaths, is formed by it. 

    It's critical to develop a yoga practice that helps our whole body. 

    The subtle body may be thought of as a blueprint for our physical body. 



    Nadis are energy channels that transport energy throughout the body, just as electricity does in a machine. 


    From the Muladhara (Root) Chakra to the Sahasrara (Crown) Chakra, the Sushumna Nadi travels down the spine. 

    The Ida and Pingala, two other major Nadis, run through us in spiraling energy centers known as chakras. 

    Chakras are Sanskrit for "light wheels." When we do yoga, we have an effect on our body, mind, and emotions on a subtle level. 



    Different asanas and pranayama have an effect on how we feel, not only in our muscles and bones, but also in our whole outlook on life. 


    We may feel different from the inside out by using various asanas and combinations of asanas. 


    Dhanurasana (Backbend), for example, is a difficult position that strengthens and expands the spine, shoulders, and legs. 


    • This posture energizes and uplifts your mood by stimulating your Anahata (Heart) chakra and opening your Visshuda (Throat) chakra. 


    Forward folds, such as Paschimottanasa (Seated Forward Fold), are more introspective asanas in which you open your posterior chain muscles while quieting your nervous system. 


    • So, if you're in a bad mood, try heart openers, and if you're in a bad mood, try folding forward. 

    Understanding how asanas may help you keep your energy in check will help you remain healthy on all levels.



    What is subtle body yoga, and how does it work? 


    The subtle body is made up of focus points known as chakras that are linked by channels known as nadis that carry subtle breath known as prana. 

    A practitioner may control the subtle breath to attain supernormal abilities, immortality, or freedom via breathing and other activities. 



    In yoga, what is subtle energy? 


    The subtle life force energy known to yogis as 'prana' is the basis of all life and the whole cosmos. 

    From large physical motions to minute biochemical processes, this mystical energy runs through our bodies and produces all of our actions. 


    What are the three subtle body elements? 


    The yogi feels pleasure and suffering via the subtle body. 

    A person is made up of three bodies, according to Hindu and yogic philosophy: the karana sharira (causal body), sukshma sharira (subtle body), and karya sharira (physical body) (gross physical body). 


    What is the meaning of Sthula Sharira? 


    The gross body, also known as Sthula sarira, is the material bodily mortal body that eats, breathes, and moves (acts). 

    It is made up of a variety of elements that have undergone panchikarana, or the merging of the five primordial subtle elements, as a result of one's karmas (actions) in a previous incarnation. 



    What are the Koshas and what are their functions? 




    Koe-shuh is how it's pronounced. The food sheath, or the body made up of skin, eyes, and hair, is regarded the first kosha, or the outermost kosha, the annamaya kosha, which is literally what we consume turned into a functional body. 


    How to become Aware and Activate the Koshas and The Subtle Body? 


    Drink plenty of water and eat plenty of fresh, healthy meals. 

    The physical body is what I'm referring to. 

    The anandamaya kosha, or our joy sheath, is the last kosha, or the innermost kosha. 

    This kosha is similar to a little portion of the Causal Body or Spirit, the entity that dwells inside us and is linked to something far bigger than ourselves and includes everything. 

    Three middle koshas, pranayama kosha, manomaya kosha, and vijnanamaya kosha, sit between and overlap these. 

    These koshas work together to filter information from our senses in such a manner that barriers and distractions are eliminated from our journey to samadhi, or enlightenment and joy, using the breath, mind and memory, intellect, wisdom, and intuition. 



    Are koshas corporeal in the sense that they would rip or be visible if you split your body in half? 

    No. 

    (The kleshas are the same way.) 



    Are they genuine in the sense that they are a shape and structure devised by ancient thinkers to assist us in comprehending how we possess all of the tools necessary to connect with the Divine Universe? 

    Yes. 

    However, it's worth noting that some individuals claim to be able to detect when the Subtle Body is functioning by a shift in energy that is visible or otherwise recognizable outside of the body. 



    What is the best way for me to get access to my subtle body? 


    There are a variety of active – and individual – methods to connect with your Subtle Body. 

    All of the sheaths in between are accessible through consciousness, perception, cognition, and intuition. 


    • The Subtle Body is the link between our physical and causal bodies (AKA Universe, Spirit, God). 
    • The Subtle Body is constantly striving to integrate sensory information from the physical body and develop our connection to the Universe, but we may feel that deeper connection more immediately on and off the mat when we deliberately engage it during our yoga practice. 
    • On the mat, activating the Subtle Body is straightforward but not always easy. 




    There are five easy actions you can do on and off the mat to deliberately engage the Subtle Body to get you started. 




    1 – The word yoga literally means "to yoke," and tagging in the Subtle Body does not imply leaving the physical body. 


    • This implies that activating the Subtle Body does not need sitting and meditating. 
    • The first body is your food body, which you may activate for spiritual reasons by eating well. 
    • The happiness condition is experienced by the interior body. 
    • When someone is engaged in their love - painting, writing, singing, or cuddling a newborn – they may find themselves in that condition unintentionally. 
    • There are a variety of active – and individual – methods to connect with your Subtle Body. 
    • All of the sheaths in between are accessible by combining consciousness, perception, mind, and intuition. 


    2 - Touch isn't only limited to the fingers. 


    • The skin is the biggest organ in the body, and it is not limited to the fingers. 
    • It is the initial responder for most of our perception. 
    • We may begin the process of connecting to the Subtle Body by grounding oneself on the mat, especially while we are on our mat. 
    • Take note of where the body makes contact. 
    • Feel the feeling of burying oneself in the ground and pulling energy from it into the body. 
    • This is heightened awareness, and it is here that we ground ourselves and begin the activation process by honestly and fully assessing where we are, where we are standing (or lying). 
    • This enables us to awaken not just the annamaya kosha, the outermost sheath, but also the inner three koshas, which process information at various degrees of consciousness. 


    3 – The feet and hands include about half of the body's bones. 



    • The hands and feet (27 and 26, respectively) contain almost half of the body's bones, each of which is linked to a labyrinth of small muscles, joints, and ligaments. 
    • In addition to the 26 bones, the feet contain around 100 tendons, ligaments, and muscles, as well as 30 joints. 
    • Minor changes to your stance, how you point or flex your foot, and where you feel release in your body, as well as your feeling of lightness and balance on the mat, are all possibilities. 
    • Paying attention to these minute nuances goes beyond the senses and raises your Subtle Body awareness to new heights. 


    4 – Softening is similar to stretching, but it's more effective! 


    • The cue to "soften" is one of the buzzword cues you may be hearing (or utilizing) more often in the studio. 
    • Because the cue is basically asking you to relax particular muscles while in a posture, enabling the emphasis to shift to activation of important bodily components – or the mind, memory recall, wisdom, and intuition that is the Subtle Body at action - this is a term that encourages the Subtle Body to awaken. 
    • When we “stretch” in a posture, we are reaching for something that is out of reach, pushing our limits, and perhaps attempting to achieve something that is beyond our capabilities. 
    • It's a concept that takes up room and demands attention, impeding our capacity to turn within and concentrate on the Subtle Body. 
    • When we "soften" in a posture, however, we are encouraged to relax into what is already natural to us, enabling us to experience a feeling of release that allows us to concentrate more on the Subtle Body's activation. 



    5 – Breath is more than just air; it links the physical and subtle energy bodies. 


    • Too often, we speak about pranayama as if it were only the art and science of getting oxygen into the body. 
    • When we speak about yoga practice in general and Subtle Body activation on or off the mat in particular, we're talking about so much more: it's about directing life force or energy into the various sheaths utilizing the breath. 
    • Do you recall the three koshas that exist between the food sheath and the bliss sheath/Causal Body? These are traversed by using breath that is guided by awareness and intuition and propelled by purpose. 
    • This may be done in silence, as well as in any yoga position on the mat or in any circumstance off the mat. 

    The Subtle Body may be accessed in any situation by combining the power of the mind and breath. It gets simpler and more accessible the more you practice it!



    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.






    Yoga And Yoga Asanas - What Is Sharaba Asana Or The Griffin Pose? What Is Chiri Kriya?

     

    Chiri Kriya and Sharabha Asana 


    There was once a fantastic beast that had eight legs, was as large as an elephant, as powerful as a rhinoceros, and as ferocious as a lion. It was known as "Sharabha." 


    • This term is often mistranslated as griffin, although it does not refer to the Greek animal with an eagle's face and wings and a lion's body. 
    • Simhaghati is the Sanskrit word for this. 
    • There is no question that such a monster previously existed on temple facades to this day. 
    • The phrase has slowly been perverted to signify everything from a stick bug to a praying mantis to a cricket, despite the fact that the name for a cricket is Chiri. 

    Along with Vyaghrah Asana, the Tiger Pose, Sharabha Asana and Chiri Kriya provide flawless, full breath. 


    • There is a propensity to hold your breath in certain positions. 
    • One lung gets more oxygen than the other. 


    This is a fantastic Yoga Therapy option. 

    • For those who have grown one lung at the cost of the other, or have a known weakness as such, this asana should be avoided. 
    • The lungs will now work collectively as if they were a team of oxen. 


    Chiri Kriya is a Hastikam (Forcing Technique) that aligns the spine and diaphragm in perfect harmony.




    THE GRIFFIN POSTURE, SHARABHA ASANA




    • While crawling on all fours. 
    • Stretch your right leg straight back on the floor and raise it as high as you can 
    • Return to a regular kneeling posture after exhaling. 
    • Alter your legs. 
    • With the following incoming breath, go to the left side. 
    • Repeat at least three times on each side. 
    • It should be noticed that while performing this exercise, the breath tends to come in deeper on one side than the other. 



    CHIRI KRIYA OR CRICKET ACTION





    • When performing Sharabha Asana, 
    • Add a high back arch to the outgoing breath. 
    • Draw the free knee in close to the chest, bowing the head down until the brow reaches the knee cap 
    • Do this Kriya three times on one side before switching to the other leg and repeating the process three times.


    ~Kiran Atma


    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.




    Yoga And Yoga Asanas - What Is Vyagraha Pranayama Or Tiger Breath?



    The Tiger Breath is a great method to build diaphragm strength for lower and mid-breathing. 


    • This breathing practice, which mimics the breath movement of big cats, is highly recommended for increasing lung capacity, stamina, and physical attractiveness. 
    • The breath of the big cat family has evolved in such a way that it can move quietly yet swiftly, pounce and jump vast distances with powerful, elastic muscles. 
    • The secret to this tremendous strength when on all fours is the diaphragm and the arching of the back. 
    • Take note of how the tamed cat uses the same kind of breathing to retain its lean strength. 

    I sincerely hope that via your yoga practices, you develop into a powerful, ferocious "Tiger" or "Lion" like yours truly, rather than a tame and domesticated little precious pussy cat that the world is over populated with. 



    • Take a deep inhale and allow the abdomen sink towards the floor while kneeling on all fours. 
    • Maintain a high head position. 
    • Arch your back as high as you can on the exhaled breath, dropping your head between your arms and shoulders. 
    • Before relaxing back onto the heels in Vajra Asana for some calm, automatic breathing, repeat the whole breath cycle three to six times. 
    • The Tiger Breath is then repeated a second time.


    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.