There's a whole lot more to yoga than contorting your body into pretzel-like positions. Pranayama, or 'breath control', is an essential part of the practice. By learning how to manipulate your breath, you can clear out stale energy and allow new vitality to take its place

Below are four types of pranayama, each with its own form, function and benefit. Think of them as asana for your breath.

Note: While these exercises are accessible to the average yogi, nothing can replace the guidance of an experienced teacher. If you're interested in really learning pranayama, talk to your yoga teacher.

Sanskrit name: Samavritti
Translation: 'Equal breathing'
English name: Diaphragmatic breathing
What it does: Lets in more breath, flushes out stale air, triggers the relaxation response
How to do it: Lie on your back, hands resting below your navel. As you inhale, let the belly expand and your hands rise. As you exhale, let the air drain out, and feel your hands and belly fall back toward the floor. Aim to make the length of your inhale match the length of your exhale.
When to do it: Any time you feel stressed (even sitting or standing, once you get the hang of it)
Precautions: Forcing defeats the purpose. Let the belly rise and fall because you are allowing your body to soften.

Sanskrit name: Ujjayi
Translation: 'Victorious breath'
What it does: Regulates breathing and increases strength and endurance
How to do it: Know how you put your thumb over a hose to get a stronger stream of water? This breath works the same way. Inhale through your nose, then exhale through the mouth as you make a whisper sound. On your next breath, close your mouth on the exhale while still making a whisper sound. While audible, this breath should sound like waves in the distance. You should be able to hear it; your neighbour should not.
When to do it: During your yoga practice
Precautions: If your breathing gets jagged or harsh, revert to normal breathing.

Sanskrit name: Kappalabatti
Translation: 'Skull shining'
What it does: Clears the sinsuses, creates heat, stimulates the digestive organs
How to do it: Sit in a cross-legged position. Inhale a medium-sized breath. Exhale sharply through the nose, drawing the navel in towards the spine as you do so. Release the belly to let the inhale flow in, then exhale sharply again. Do 10 breaths at whatever pace feels good to you - experiment with the speed. Slow down your last breaths before exhaling completely to finish.
When to do it: In the morning to 'clear your head' and at the beginning of your yoga practice to get the body going
Precautions: Because it generates heat, don't do this when it's hot or if you're feeling light-headed.

Sanskrit Name: Nadi shodhanam
Translation: 'Channel purification'
English name: Alternate nostril breathing
What it does: Brings the two sides of the body and brain into balance and calms the mind
How to do it: Sit in a comfortable cross-legged position. Fold the first two fingers of your right hand into your palm and bring the hand up to your face. Let the ring finger rest on the left side of your nose, and the thumb on the right side. Inhale to a comfortable level. Gently block off your right nostril with your thumb and exhale through your left nostril. Hold the position as you inhale through the left nostril. Release your thumb and gently block your left nostril with the ring finger. Exhale through the right nostril, then inhale. Repeat this cycle, slowly and gently, five times. End after an exhalation through your left nostril.
When to do it: When you're anxious, can't sleep or are feeling out of whack for any reason
Precautions: If you're congested, this breath can be frustrating. Like all forms of pranayama, if you're getting worked up over mastering this breath, it's time to step away and - literally - take a breather.