The 3 breathing kriyas
THE 3 BREATHING ‘KRIYAS’ TO START YOUR YOGA PRACTICE
The frequently asked question by majority of common people is – How do I start Yoga practice? What comes first – touching toes, standing on head or how long to hold my breath in Pranayama? Well, this is not the beginning. The start point of yoga practice is breathing, not with Pranayama but breathing Kriyas which build a strong base for Asana practice. Breathing Kriyas correct wrong breathing, develop breathing awareness, breathing harmony and connect the body and mind through breath. They release muscular fatigue and tensions and relax the body. A relaxed body becomes supple for Asana practice.
There are several Breathing Kriyas but here, we have picked 3 important ones namely:
- Mukha Dhouthi
- Agni Sara
- Kapalabathi
Breathing Kriya #1 – Mukha Dhouthi
‘Dhouthi’ is a Sanskrit term meaning ‘purification’ or ‘forceful exhalation’. There are many Dhouthis explained in Hatha Yoga Texts like Vastra Dhouthi, Vaman Dhouthi, Danda Dhouthi etc. but Mukha Dhouthi is best for beginners of Yoga practice. It is a technique that prepares the practitioner for proper rhythmic breathing; corrects wrong breathing patterns. It involves forcefully expelling the wind from the stomach. It is simple, builds good coordination for Asana and pranayama practices, cleanses stomach, small and large intestine, lungs and throat. It also connects with the 5 Pranas (prana, apana, samana, udana and vyana) as during exhalation, the whole body squeezes and during inhalation, it expands.
Practice Technique:
- Stand with your legs around one to one and half feet wide.
- Bend your knees and slightly lean forward around 30 to 45 degrees and rest your arms on their respective thighs keeping the arms straight. .
- Make sure your feet are firm and your entire body is relaxed. .
- Inhale deeply through the nose, taking as much air as possible. During exhalation, pull the entire abdomen inwards and exhale forcefully through the mouth. .
- Gradually repeat this around 25 to 30 times. Stand in Shitali Tadasana, relax and observe the changes in your body especially the area around the navel, breath and mind.
Benefits: Best practice for –
- People working under stress, as it helps slow down the breath and relaxes the mind and body.
- Those suffering from asthma, bronchitis, allergy, constipation, migraine, tension headache, menstruation problems, etc.
Important Note:
For people with high blood pressure, heart related problems, hernia, dry cough, throat infections, vertigo etc. it is advisable to practice under the guidance of a qualified teacher.
Breathing Kriya #2 – Agni Sara
Agni is ‘fire’ and Sara is ‘fanning’. The physical body is made of Pancha Mahabhuta (5 elements) – Akash (Ether), Vayu (Air), Agni (Fire), Jala (Water) and Prithvi (Earth). The Agni represents sun energy in our body. In the Samana prana around the nabi or navel there are three tips of fire – Mandagni, Agni and Tivragni. Regular practice of Agnisara brings a balance in the three fires, expels all toxins from the system and builds lightness and freshness in the body.
Practice Technique:There are three techniques which must be followed in this order.
First technique:
- Follow positions ‘a – c’ as mentioned under Mukha Dhouthi.
- When you inhale push the abdomen outward and as you exhale pull the abdomen inward.
- Repeat this around 10 to15 times, take a break and then repeat 3 to 5 rounds.
- Stand in Shitali Tadasana, relax and observe the changes in the body especially the area around the navel, breath and mind.
- Once comfortable move to the second technique.
Second technique:
- Follow positions ‘a – c’ as mentioned under Mukha Dhouthi.
- Keeping the breath neutral move the abdomen forwards and backwards slowly. Focus on this movement.
- Repeat this around 10 to15 times, take a break and then repeat 3 to 5 rounds.
- Stand in Shitali Tadasana, relax and observe the changes in the body especially the area around the navel, breath and mind.
- Once comfortable, move to the third technique.
Third technique:
- Follow positions ‘a – c’ as mentioned under Mukha Dhouthi.
- Exhale completely through the mouth. Hold the exhaled breath. While holding the breath, pull the stomach front and back in rapid succession. In the beginning do it slowly.
- When you need to breathe in, relax the abdomen and slowly breathe in.
- Repeat this up to twelve times.
- Stand in Shitali Tadasana, relax and observe the changes in the body especially the area around the navel, breath and mind
Benefits:
- Reduces excess weight around abdomen and waist.
- Helps with constipation, indigestion, obesity, menstruation issues, diabetes, breathing problems, migraines, tension headache etc.
- Keeps the back muscles supple and strong.
Important Note:
- There is no limitation for the first and second technique.
- For people with high blood pressure, heart related problems, back and neck problems, hernia, etc. it is advisable to practice the third technique under the guidance of a qualified teacher.
- Avoid practice during menstruation.
Breathing Kriya #3 – Kapalbhati
Kapala is ‘forehead’ and bhati is ‘shining’. This technique is widely practiced in the yoga world. This technique is explained differently by different schools. The basic practice can be done by anyone as it warms the body and prepares the body for Asanas. The breath moves rapidly;it becomes lighter and creates more space in the lungs. Regular practice detoxifies all the systems in our body and makes the body, breath and mind well-coordinated.
Practice Technique:
- Sit in any meditative Asana with uplifted spine and relaxed body.
- Place your hands on the thighs in any mudra.
- Eyes softly closed, face well relaxed.
- If you are a beginner start with the first stage. Take a deep breath and as you exhale pull your stomach inward. Exhalation is active so just throw out your breath. Do as much as you comfortably can. Inhalation happens naturally.
- Do this 15 to 20 times and then stop and observe for 30 seconds. Repeat around 3 to 5 rounds. After completing the round, relax with your eyes closed and observe the sensations in your body.
- Once you are comfortable and well-grounded with this practice, move to the next stage wherein the speed of exhalation is 60 to 90 per second. Try to practice it continuously for 90 seconds. Stop the practice, relax with eyes closed and observe the changes – the breath stops for a few seconds everything becomes blank. This is called Kevala Kumbaka.
- Once the breath is normal repeat this practice 3 to 5 times.
Benefits:
- Helpful for people with sinusitis, asthma, bronchitis, tension headache, migraine, depression, insomnia, digestion related problems etc.
- Improves lung capacity, massages the diaphragm and activates samana prana.
- Improves blood circulation.
- Body is active, breath is long and light and mind is quiet and clear.
Important Note:
Avoid practice in the night.
