Proper breathing is not only essential to the practice of yoga but crucial for overall well-being. You'll be amazed at how calm and centred just a few deep breaths can make you feel. Following are the many benefits of deep and mindful breathing.
physical benefits- Allows more oxygen to enter the bloodstream and expels old, stale breath and toxic irritants.
- Relaxes the adrenal glands and allows the body to redistribute energy in a more productive fashion.
- Reduces stress and anxiety. Can shift YOUR state of mind from one of panic to one of calm.
- Enhances concentration and focus. Reduces mind chatter and enhances clear, creative thoughts.
Slip your shoes off and place your feet on the floor. Sit up straight and tall, distributing your weight evenly on your buttocks. Rest your arms on your thighs or by your side, palms up, thumb and index finger touching. The palms up position rolls your shoulder joints open and focuses your energy upwards, towards the sky.
Gently hold your stomach in and inhale slowly, rolling your shoulders forwards and up. Then, exhale slowly, rolling your shoulders backwards and downwards. Do this three times in one continuous motion. Imagine the energy floating up your spine, through your neck and to the crown of your head as you inhale, and then back down as you exhale. Relax your jaw Acknowledge your thoughts, feelings and emotions as you inhale, then release them as you exhale. Stay conscious and aware.
Sit with your spine straight and both feet flat on the floor. Pretend there is a cord attached to the crown of your head gently pulling you upwards. Direct your gaze in front of your nose and bring your hand to your chin. Inhale deeply, resting your hand on your chin and exhale slowly, gently pressing your chin down towards your neck. Do three or more sets. You should feel this stretch lengthening the back of your neck.
Sit with your back straight and both feet flat on the floor. Your arms should be by your side, palms facing inward. Inhale slowly, rolling your shoulders towards your ears, then exhale slowly rolling them backwards and downwards. Do five or more full circles. Feel your spine lengthen.
Begin breathing long and deeply and gently move your chin down towards your chest. Relax your shoulders down and back, resting your hands on your thighs or down by your side. Close your eyes and gaze up to your 'third eye,' The invisible area located between your eyebrows otherwise known as the seat of intuition. Relaxing your eyelids, begin to breathe long and deeply, allowing your eyes to stretch up to look at your third eye. Take five or more long deep breaths.
Do the lower back stretch, remembering to breathe long and deeply. Rest your hands behind your lower back and interlace your fingers. Squeeze the heels of your hands and shoulder blades together. Relax your neck. Slowly raise your interlaced hands behind you, up towards the sky. Breathe deeply into your chest. Take five to ten deep breaths.
One of the best ways to relieve tension that can cause headaches is to get the blood circulating between the skin, skull and brain. Place your hands on your scalp and spread your fingers and thumbs to cover as much area as possible. Gently massage your scalp in a clockwise motion. Begin massaging at your hairline and move backwards to the nape of your neck. Take ten breaths, massaging as you breathe. Change direction.
Rest your elbows on your desk, keeping your hands and forearms parallel to your spine. Lift the heel of one hand to your third eye point, the space between your eyebrows. Allow all the weight of your head to fall into the heel of your hand. Breathe deeply. Begin making small circular rotations with the heel of your hand on your third eye point. Do this clockwise then counter- clockwise. Enjoy!
Megan Lurie McCarver, M.A., C.M.T., is a certified Yoga instructor in Hatha yoga and has been teaching yoga since 1994. As part of her extensive health and bodywork experience she developed the 'Megassage' method of Therapeutic Massage in 1989, designed to manually work out knots and liberate sore muscles.
In 1993 she co-founded Santa Monica Yoga & Bodyworks in the US and is founder of the website yogaeverywhere.com. Her experiences include facilitating numerous yoga retreats in Southern California as well as guest teaching massage therapy. Currently Megan is teaching classes at Santa Monica Yoga, Santa Monica YWCA.
In keeping with her philosophy of 'yoga for all', she is thrilled by the prospect of turning the online world to keyboard yoga. She believes that keyboard yoga, when regularly practiced even for five short minutes at a time, can create a great positive impact on your well being.
