[Mari]

Here is some info about yogic breathing:
http://www.yogasite.com/pranayama.htm

Nadi Shodhana Nadi Shodhana, or the sweet breath, is simple form of alternate nostril breathing suitable for beginning and advanced students.

Nadi means channel and refers to the energy pathways through which prana flows. Shodhana means cleansing -- so Nadi Shodhana means channel cleaning.

Benefits

Calms the mind, soothes anxiety and stress, balances left and right hemispheres, promotes clear thinking


How to do it

Hold your right hand up and curl your index and middle fingers toward your palm.
Place your thumb next to your right nostril and your ring finger and pinky by your left.
Close the left nostril by pressing gently against it with your ring finger and pinky, and inhale through the right nostril. The breath should be slow, steady and full.
Now close the right nostril by pressing gently against it with your thumb, and open your left nostril by relaxing your ring finger and pinky and exhale fully with a slow and steady breath.
Inhale through the left nostril, close it, and then exhale through the right nostril.
That's one complete round of Nadi Shodhana --

--Inhale through the right nostril
--Exhale through the left
--Inhale through the left
--Exhale through the right.
Begin with 5-10 rounds and add more as you feel ready. Remember to keep your breathing slow, easy and full.

When to do it

Just about any time and any where. Try it as a mental warm-up before meditation to help calm the mind and put you in the mood. You can also do it as part of your centering before beginning an asana or posture routine. Also try it at times throughout the day. Nadi Shodhana helps control stress and anxiety. If you start to feel stressed out, 10 or so rounds will help calm you down. It also helps soothe anxiety caused by flying and other fearful or stressful situations.

[Mari]

http://www.dummies.com/WileyCDA/Dumm...t-FITNESS.html

Do all yoga breathing through the nose -- no mouth breathing

Relaxing with a couple of deep breaths

Think about the many times you've heard someone say "Now just take a couple of deep breaths and relax." Well, it really works! Yogic breathing is like sending a fax to your nervous system with the message to relax.

Try the following exercise:

1. Sit comfortably in a chair.

2. Close your eyes and visualize a swan gliding peacefully across a crystal-clear lake.

3. Now, like the swan, let your breath flow along in a long, smooth, and peaceful movement. Ideally, inhale and exhale through your nose.

4. Extend your breath to its comfortable maximum for 20 rounds; then gradually let your breath return to normal.

5. Afterward, take a few moments to sit with your eyes closed and notice the difference in how you feel overall.

Reaping the benefits of yogic breathing

In addition to relaxing the body and calming the mind, yogic breathing has a spectrum of other benefits. Here are some:

-It steps up your metabolism (the best way to prevent weight increase).
-It uses muscles that automatically improve your posture.
-It keeps the lung tissue elastic, which allows you to take in more oxygen.
-It tones your abdominal area.
-It strengthens your immune system.
-It reduces your levels of tension and anxiety.

[Mrs. Bear]

WOW that works great! I tried it just now (and I was a little anxious) and it is truly calming and peaceful.

Awesome meditation tool.

You are awesome Mari.

Do you think you could post more stuff in this thread about yoga as you learn it? I would love it if you felt that was something you could do.

[Nikko]

Great post.......I always wanted to try Yoga......thanks for sharing this.


Nikko

[Mari]

Hi, Nikko and Ms. Bear,
I found more about breathing.


http://www.betterhealth.vic.gov.au/b...s?OpenDocument

Abdominal breathing
There are different breathing techniques to bring about relaxation. In essence, the general aim is to shift from upper chest breathing to abdominal breathing.

You will need a quiet, relaxed environment where you won’t be disturbed for 10 to 20 minutes. Set an alarm if you don’t want to lose track of time.

Sit comfortably and raise your ribcage to expand your chest.

Place one hand on your chest and the other on your abdomen.

Take notice of how your upper chest and abdomen are moving while you breath.

Concentrate on your breath and try to breathe in and out gently through the nose.

Your upper chest and stomach should be still, allowing the diaphragm to work more efficiently with your abdomen and less with your chest.

With each breath, allow any tension in your body to slip away.

Once you are breathing slowly and with your abdominals, sit quietly and enjoy the sensation of physical relaxation.

Things to remember
-Shallow, upper chest breathing is part of the typical stress response.
-The stress response can be switched off by consciously breathing with the diaphragm.
-Abdominal breathing plugs into the autonomic nervous system and encourages it to relax, bringing about a range of health benefits.

[Mari]

Click on the link for instructions with good pictures. The first is a sitting technique. The second is standing.


http://www.chinese-holistic-health-e...s-at-home.html

Do Breathing Exercises At Home or
Work To Calm, Relax & Energize

Did you know if you regularly do breathing exercises at home, or almost anywhere quiet & well ventilated, you can reduce stress, tension, tiredness, anxiety and nervousness, improve your sleep and boost your immunity? These are just some of the benefits of the breathing exercises & relaxation techniques below.

The first exercise emphasises exhalation to expel stale air from your lungs, increase oxygen intake and prepare you for the next exercise.

The second exercise combines slow, deep breathing with fluid arm movements to boost oxygen intake, circulate your blood, balance your breathing and calm and relax you.

[Mrs. Bear]

I must smoke too much because those last two made me dizzy as all get out.

I'll practice. Little bit by little bit.

[Mari]

Dear Mrs. Bear,

To try new things the way you do, you have a strong spirit and alot of "get up and go."
You are amazing; I hope that you know that.

M.

[Mari]

Hi,

Go to the link for the photo. I do this without the pillow/bolster.
I get everyone out of my office, lock the door, and lie like this with my eyes closed for 10 to 15 minutes. It is better than a nap.

.....modern yogis agree that Viparita Karani may have the power to cure whatever ails you.

http://www.yogajournal.com/poses/690_1.cfm

M.

[Nikko]

Mari - do you go to Yoga class's?

I wonder if I could go, with my neck plate and screws. Something to ask the Doctor I guess.

It sounds so relaxing, and I need to escape like that or take a break like that.

Hugs, Nikko