Yoga BLOG

Bhramari - the yoga bee breathing Bhramari Pranayama, or bee breathing, is one of the most effective breathing techniques in yoga for calming the human mind. This breathing technique frees you from anger, fear, stress, and frustration. It's truly easy to perform and can be practiced without any props. The name Bhramari comes from a black Indian bee species. In Sanskrit, the adjective bhamarin also means "sweet as honey" or "delightful," a meaning that alludes to the effect of the breathing technique. It calms the mind, and the technique has a relaxing and sweet effect on the brain, like honey. The word Pranayama means breathing technique and is used in yoga for various breathing techniques. Overview of the effects of Bhramari Pranayama You relax, anger, fear and stress fall away from you. Bee breathing can help you with heat and headaches. You benefit from the breathing technique for all stress-related illnesses; even serious illnesses such as burnout can be alleviated. Yoga practice can probably also be helpful in treating tinnitus. The breathing technique can even relieve a migraine. Memory performance and concentration can be improved; for example, bee breathing also helps you with mental tasks such as studying. Bhramari increases self-confidence and can lower blood pressure. The breathing technique is also recommended for pregnant women. It has been shown that labor goes more smoothly in women who regularly practice Bhramari Pranayama. There's not much to consider when practicing this breathing technique. However, you should always practice it on an empty stomach, ideally first thing in the morning after waking up. Perform the exercise in a quiet environment. Avoid distracting yourself with music. How to perform the Yoga Bee Breath There are various variations of this pranayama, the most common being the original, Indian version. Here's how to do it: In a quiet place, sit on an empty stomach in the meditation position with your back straight. Alternatively, you can sit cross-legged . If that's not possible, sit on a stool or chair with your back straight and your legs at a right angle. Now place your hands on your knees and close your eyes. Inhale deeply through your nose and hold your breath, then bend forward and support yourself on your outstretched arms. Rest the weight of your upper body on your hands. Make sure to only bend your head forward until your chin touches your chest. During the exercise, you tighten your pelvic floor muscles (pelvic floor closure). Hold your breath in this position for a while (don't exhale yet!). Relax your pelvic floor muscles completely. Now lift your head, relax your shoulders, and sit up straight again. Before exhaling, close your ears by pressing the small ear flaps against your ear canal with one finger. Keep your elbows pointing to the side, and your chest open. Now you can finally exhale. Breathe slowly and relaxed through your nose with your mouth closed and relaxed. You'll soon understand why this breathing technique is called bee breathing. As you exhale, you produce a deep, buzzing sound. The exhalation should sound like a bee. Concentrate on the vibration of the sound, feel it fill your head and your entire body. Before performing the exercise again, rest your hands on your knees and breathe normally for a few breaths. Repeat the exercise nine times. After completing the ninth repetition, remain seated quietly for a while, keeping your eyes closed and breathing normally and calmly. After completing the pranayama, it is recommended not to immediately return to your daily routine. Take a break of 15-20 minutes to regroup and deepen the spiritual effect. Image © damedeeso / 123rf.com

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

Hatha Yoga exercises Hatha Yoga is a branch of yoga that—as distinct from spiritual forms of yoga—is considered a physical form of yoga. This variant is understood as a separate stage on the path to spiritual yoga. The term "Hatha" in Sanskrit means strength and tenacity. It refers to the effort required to achieve one's goal through practice and dedication. Hatha Yoga can be traced back to the 14th century. It was first mentioned in the famous classical yoga text Hathapradipika by the yogi Svatmarama. Perspectives on Hatha Yoga are complex and multifaceted. Different yogis had different views, which led to three central works on the subject today. In addition to the Hathapradipika, these are the Gherandasmhita and the Shivasamhita. Today, Hatha Yoga is practiced primarily in Western Europe and the Americas. When people talk about "yoga" in general, they generally mean the Hatha Yoga form. The associated exercises are very extensive and complex. They primarily include cleansing exercises, body postures, breathing exercises, and energy exercises. Kriyas - The cleansing exercises In Hatha Yoga, the Kriyas (Sanskrit: action, deed) techniques are among the central yoga exercises . They are referred to as cleansing exercises that define the purification of the body, especially the body's cavities, and the associated maintenance of health. In addition to numerous individual small exercises, there are six central main exercises that are considered the most important and are described in the famous yoga text Hathapradipika from the 14th century. 1.) Trataka – Purification of the tear flow of the eyes by fixing a point 2.) Neti – cleaning the nose with the help of a thread or a rinse 3.) Kapalabhati – cleansing the lungs through rapid breathing 4.) Dhauti – cleansing of the upper digestive tract, especially through douching 5.) Nauli – cleansing the intestines through circular movements of the abdominal muscles 6.) Basti – cleansing of the colon mainly through douching Asanas – The body positions Asanas are postures or exercises that affect the whole person and address both physical reality and the mental perspective. The Sanskrit term means "fixed body posture" and thus defines the focus of these exercises on holding a practice situation for several seconds. The exercises are based on gentle and extremely slow movements and can generally be performed by everyone, regardless of age. The postures are performed in a meditative state. They strengthen the body, help it heal when needed, and keep limbs and joints supple when performed regularly. Pranayama – The breathing exercises The cleansing exercises mentioned above, together with the asanas, are considered essential prerequisites for being able to practice Pranayama, the breathing technique used in yoga. Breathing exercises are central to Hatha Yoga for sustainably revitalizing the body and mind. They provide access to one's own life energy and help manage stress and tension. There are abdominal breathing exercises and rapid breathing exercises to quickly supply the body with oxygen. Alternate nostril breathing exercises balance emotional well-being and are considered preparation for meditation. The ideal thing about these breathing exercises is that they can be performed in numerous everyday situations. Even people who are ill or have limited mobility and therefore may not be able to perform physical yoga exercises can benefit significantly from these breathing techniques. Mudras – The energy exercises Energy control exercises include so-called minor and major mudras. All mudras are performed with the hands or fingers. The small mudras refer to individual parts of the body. Typical exercises are designed to energetically influence the respective body parts. The major mudras include several smaller mudras and, in addition, specific breathing and visualization techniques. Mudras are said to offer a special way to meditate. They are believed to have healing powers and a powerful energetic effect. Image © byheaven / 123rf.com