Welcome to this website and blog. I am Alan Franzi, a Yoga Teacher, Therapist
and practicioner for over 25 years. I am excited to use this space to support
your inquiry and exploration of yoga, meditation and the healing arts as your
progress along the path of yoga, wellness and growth. So with this resolve and
my strong intention to serve you, I begin this website and blog. I hope find it
informative and useful toward your aspirations.
Yogis in the past were explorers of the inner and outer worlds of
experience and, in many ways, they worked without a safety net. With deep
gratitude and appreciation to our past teachers, we get to enjoy the fruits of
their journeys in their teachings even as we take responsibilities for our own
efforts along our way. This is the challenge, risk, and excitement of this
great and important work on and for ourselves.
So let us begin at the beginning. So many who begin yoga are
seeking some relief from the stresses of life. If we are to begin at the
beginning, let’s start – as we would in any class – with the breath.
The Basics of Breathing
Yogis understand that breathing is basic to life and our rhythm
and placing of the breath in our reflects our state of mind and emotions. The
struggle of a busy and stressed mind in beginning yoga and meditation practices
is to begin to let go of struggle. Changing the breath with these simple
techniques is the beginning of gaining the most out of yoga practice.
Practiced as directed these techniques are safe and very effective
for most people. If you have any physical or mental health issues (especially
cardio vascular), other limitations, are pregnant or experience any negative
effects please consult with your healthcare provider and seek some individual
instruction. Re-read the site disclaimer for more complete information.
1: Belly Breathing
- Lie down in comfortable position. Keep your knees bent, feet flat
and parallel at hips width to help keep the low back comfortable.
- Continue for 2-4 minutes at first. If you get tense or
uncomfortable, slow the pace of the breath.
- Place your hands over your belly close to your navel.
- Inhale into your belly. Feel the hand rise and fingers spread
gently as the belly expands with the inhale. The diaphragm draws down into the
belly to inflate the lungs to created this effect.
- Breathe out with the belly falling in towards the spine… and so
2: 3-Part Breath
As you master abdominal breathing you can begin to explore Yogic
3-part breath. This is the technique for creating a full Yogic breath that is
used in asana (Yoga posture) practice and can ideally becomes a more habitual
and expansive way to breath in your life. The inhalation and exhalation become
should deeper and flow more easily over time.
- Begin by slowly taking slow deep breaths, relaxing your body.
Repeat the whole process for five to six times.
- Now inhale a lot of air in slowly to fill your belly up. Your
belly should rise up like a balloon. Hold this position for a few seconds and
exhale drawing the belly inwards ensure there is no air left.
- In the second step, inhale deeply to fill up the belly. Inhale a
bit more to fill up air in your rib cage. When you exhale, exhale air from your
rib cage and then from your belly.
- In the third step, inhale deeply to fill up your belly and rib
cage with air. Inhale a bit more to fill up your heart center (area around the
heart) with air. When you exhale, exhale air from the heart center, then the
rib cage and then the belly.
The benefits are for many quite immediate and apparent. If they
aren’t, don’t be discouraged as you begin practice. Settling down to try to
calm your mind and relax your body can reveal the effects of stresses you have
ignored. Change takes time and often support and clarification are needed so
seek out teachers and other practitioners as you need and desire.
– See more at: http://creativeedgeyoga.com/2011/12/learn-to-breathe-while-practicing-yoga-in-guilford-ct/#sthash.YkK6NV7h.dpuf