Yoga BLOG
Sama Vritti Pranayama: breathing evenly and holistically
by Nick
on May 27 2019
It's often said that pranayama, or breathing exercises , have a more powerful effect on us than physical asanas. Whether this is true is hard to prove, and it probably varies slightly from person to person. But pranayama ensures that life energy is distributed particularly well throughout your body, and this strengthens you for each day. Pranayama exercises, like asanas, relaxation, and meditation, are part of classical yoga practice. One pranayama exercise that even beginners can master is Sama Vritti Pranayama. Here you'll learn what this melodious breathing technique entails, how to perform it, and what effects you can achieve with it.
Sama Vritti Pranayama breathing evenly and holistically
Even breathing for more balance in life
We always feel most comfortable when we are balanced. Sama Vritti Pranayama is particularly suitable for this, as inhalation and exhalation are consciously held for the same length of time. For example, you can count to 4 as you inhale and exhale. Unlike Sama Vritti Pranayama, Vishama Vritti Pranayama is a breathing technique in which inhalation and exhalation are of unequal length. Sama Vritti Pranayama is the basis for the Vishama variation and, as even and conscious breathing, is also used for the performance of many asanas.
Create a pleasant atmosphere
There is often no time for conscious breathing in everyday life. Sama Vritti Pranayama gives you the opportunity to devote yourself to Prana in detail. If you practice at home, you need a quiet atmosphere in which you can truly relax. Undisturbedness is particularly important in this context. Smartphones and the doorbell should be turned off, and family and friends should simply not disturb you during this time. However, once you have become more experienced, you can also incorporate Sama Vritti Pranayama into your everyday life. For Sama Vritti Pranayama it is best to choose a sitting position in which you can relax and, above all, sit upright. This can be cross-legged on the mat or sitting on a chair.
Discover balance in your own breathing
It takes a bit of practice to make your inhalation and exhalation evenly long. That's why internal counting is often the right technique to sensitize you to a regular breathing rhythm. You should also take the time to discover how long you should inhale and exhale for yourself so that you feel comfortable doing so. Every person is different and has their own breathing rhythm. Therefore, a good place to start is to observe your breath for a while and notice how unique it is for you. In this process, you really only observe your breath but do not judge it. You may also notice that inhalation and exhalation do not follow one another directly. There is a short, completely natural pause after both inhalation and exhalation. You should also incorporate this into Sama Vritti Pranayama.
Experience the effects on mind, soul and body
Of course, the mental and emotional effects of regular breathing are particularly prominent. It can help you reduce anxiety and restlessness. This applies to both long-standing restlessness and work-related stress that you want to breathe away. Sama Vritt Pranayama is also suitable if you want to unwind after a stressful day at work and sleep peacefully later.
You can also benefit physically from pranayama in the Sama Vritti version. Even breathing helps you relax muscle tension. Considering that muscular tension can often trigger headaches and back pain, you'll probably guess that Sama Vritti pranayama can prevent and perhaps even alleviate these.
Concentrating on breathing is a kind of inner contemplation, a journey to yourself. Therefore, Sama Vritti Pranayama is also a good preparation if you want to devote yourself to meditation.
Image © iakovenko / 123rf.com
Breathing yoga with positive side effects
by Nick
on Apr 25 2016
Breathing yoga with positive side effects We all breathe too shallowly—or at least, that's the case for most people in our industrialized nations. Somehow, we're always stressed, talking about rushing, hecticness, and lacking time; or we're anxious (for example, before exams); anger can also be responsible. Our muscles automatically tense, so we constantly talk about how tense we are. Our blood pressure rises, as does our sugar level. We get so-called tension headaches in our temples, or a throbbing sensation in the front of our foreheads. Overall, we don't feel well far too often. It's no wonder, then, that wellness is such a high priority in our free time. Yoga , in the broadest sense, is also part of this, although at least we're discerning enough to practice it at least once a week rather than waiting until our next vacation. We primarily practice asanas, or physical exercises , primarily those practiced in Hatha Yoga . The breath should flow. These asanas alone help us breathe more slowly and evenly, because the asanas are performed calmly, and the breath adapts easily to the movements. There are also special breathing exercises called pranayamas. The compound word means something like control (yama) or expansion (ayama) of the breath (prana). There are simple and more complex breathing exercises. If you've never done them before, you should practice with particular caution or seek out a teacher. Even the simplest exercises can make you feel dizzy, so you should definitely stop immediately, take a break, and try again later that day or the next. Anyone with asthma or other lung problems should consult their doctor before practicing specific pranayamas. For example, there are breathing exercises that involve closing the airways or using sudden changes (bellows breathing). We definitely do not recommend these for laypeople trying to do alone! All breathing exercises refresh the mind, balance the body, and accelerate metabolism, making them excellent exercises for the organs. We usually only use the upper chest, so with side and abdominal breathing, we train the entire respiratory system. Overall, with diligent practice, our breathing becomes calmer and more regular over time; we no longer need as many breaths per minute, which, according to renowned yogis, is said to prolong life. This leads us to greater serenity, which allows us to cope meaningfully and effectively with everyday stress. Assume a comfortable, upright sitting position. Here are some exercises, each one repeated several times: - Classic wave breathing : First, breathe deeply into your chest, hold briefly, and exhale. Now breathe into your sides (flanks), hold briefly, and exhale. Then breathe deeply into your belly, hold briefly, and exhale. Now, inhale deeply in all three stations, hold briefly, and exhale. Repeat this process again, keeping your breath flowing evenly. Don't make harsh transitions, but rather smoothly inhale and exhale, and switch between areas. - Inhale, hum the S sound as you exhale. - Bend the index and middle fingers of your right hand. Close your right nostril with your right thumb, exhale through the left nostril. Inhale deeply through the left nostril, close your left nostril with your ring finger, and hold your breath briefly. Open your right nostril, exhale. Inhale again here, and so on. - Place the tip of your tongue behind your teeth on the roof of your mouth and exhale slowly through your open mouth. Place the tip of your tongue in the center of your mouth, inhale. Place the tip of your tongue back on the roof of your mouth, and exhale. - Curl your tongue inward and extend it slightly out of your mouth. Inhale through the tongue tube, uncurl and retract your tongue, close your mouth, and exhale through your nose. - Inhale, hold your breath, and gently tap your chest with your fingertips. Exhale. Image © stylephotographs / 123rf.com