"Pranayama is the link between the mental and physical disciplines. While the action is physical, the effect is to make the mind calm, lucid and steady" - Swami Vishnu-devananda

Most of us do shallow breathing. We do not use our diaphragms while breathing. We either lift our chest and shoulders up or draw in the abdomen during inhalation. Sivananda Yoga puts a lot of emphasis on correct form of breathing as this is very important to rejuvinate the body and mind.

Abdominal Breathing

This is easier to learn while lying down. Be sure to use the diaphragm by drawing air into the lowest and largest part of the lungs. Push the abdomen out as you inhale and draw it in as you exhale.

Full Yogic Breath

Sit in a cross-legged position with one hand on the abdomen and the other on the chest. Inhale slowly, feel the abdomen expand first, then the rib cage and finally the upper chest. As you exhale, feel the air leaving from the lower chest first, then the middle and then the upper chest. Practice yogic breathing on a regular basis.

Anuloma Viloma (Alternate Nostril Breathing)

The breath naturally alternates between the two nostrils once every 2 hours. The breath in right nostril is hot and the left is cool. This Anuloma Viloma helps to balance the brain hemispheres. The lungs and respiratory system are cleansed and strengthened.

The inhale, hold, exhale ratio is always 1:4:2. This means start with 4 count of inhale, 16 count of hold and 8 counts of exhale. After a few days of practice, do 6 count of inhale, 24 count of hold and 12 count of exhale.

• Left hand in chin mudra, right hand in vishnu mudra. Close the right nostril with the thumb.
• Inhale through left for a count of 4, close both nostrils for 16, exhale through right for a count of 8
• Inhale through right for a count of 4, close both for a count of 16, exhale through left for a count of 8

Kapala Bhati (Shining Skull)

Kapala Bhati cleanses the entire system and if practiced regularly, the face shines with good health and radiance. It increases the lungs capacity and strengthens the intercostal (ribcage) muscles. Bronchical congestion is removed and hence provides relief to asthma. This is practice in cross legged position with back straight.

• Contract the abdomen muscles quickly to push the air out forcefully
• Relax the abdomen muscles so that inhalation takes place automatically.
• Repeat the pumping quickly and after each round of pumping, retain the breath.
• Beginners start with three rounds of 20-30 pumpings each and gradually increase to 60, 90, 120 pumpings. The retention can be for 45, 60, 75 counts.