Breathing: Quality, Quantity and Frequency

Without the breath yoga is just exercise. While many times we do our poses and think about using the breath later, awareness of the breath can give much more depth to a yoga asana practice.

To introduce breath-work into a practice, I think of three things: the quality of the breath, the quantity of the breath, and the frequency of the breath.

The "quality" of the breath means the conscious awareness of the thinking mind to on-going breath patterns. The mind says to itself: "I am inhaling at this time for this purpose." Coupled with an asana (pose) that might mean, "I am inhaling and lengthening my arms over my head." In this instance, inhalation equates to lengthening and defines the quality of the breath.

The "quantity" of the breath is more straightforward; it is the amount of breath inhaled into the body, and more specifically into the lungs, expanding the lungs with the chest muscles and the diaphragm.

Frequency of the breath is the respiration rate, how many breaths per minute. Normal respirations, "normal breathing" in yoga terms, for healthy adults is usually in the 12 to 14 breaths per minute range. There are many kinds of breathing patterns, "pranayama" in Sanskrit, that are different from normal breathing patterns. Many are difficult to perform correctly and require the close supervision of a yoga instructor.

To begin an awareness of breathing, start with the "quality" aspect of breathing. It requires the most practice and yet has the least number of physical consequences . The breathing stays "normal." We simply become more conscious of what our "normal" breathing patterns are, do not attempt to change or adapt them, but follow the patterns with our minds. This awareness of "quality" can improve our poses significantly by adding a powerful dimension to the physical movements.

Private Sessions, Many Benefits

I have been teaching only private sessions for three months and I am enjoying the experience very much. Sharing yoga with individuals, one on one, or with just two students, is by far the most effective way I have found to teach yoga. And from the comments I have from my students, they also feel the private experience is valuable. The process of learning the poses and understanding the modifications needed for your body is very personal, and private sessions facilitate that process.

My private sessions run 1 or 2 hours. A one hour session is a good place to start. We can work on things that you have in mind, or I can choose a series of poses to work on. The personal experience of having your very own teacher is very rewarding. It may be the very best way to learn anything, and it definitely works with a body/mind activity like yoga.

If you are interested in an intensive session, and to really feel you have moved ahead with a pose or a series of poses, a 2 hour session may be right for you. The time it takes to warm and loosen our muscles can be relatively long, and a 2 hour session allows that to happen. There is also time to really learn the poses, cognitively and kinesthetically. This makes it easier to practice the poses on your own at home.

Rope Wall

My new studio has a Great Yoga Wall. It is a rope wall fairly common in Iyengar studios, but a very special one. The Great Yoga Wall, has specially designed straps for hanging and holding various body parts. It is a great way to do supported poses, such as inversions. And it also allows for extension and traction. Some of the straps are padded so it is much more comfortable than most rope walls.

I am very excited about the possibilities for the rope wall, and I am including more wall activities into my practice every day.

New Studio

Great News! My new studio complete. I started having private sessions this week and it is wonderful! Please contact me if you are interested in seeing my studio, and if you are interested in a private session.

Standing Poses: Downward Dog 11/5/08

We begin this class with seated centering and gentle breathing practice. This is a fine opportunity to set an intention for your practice, ie. dedicating your practice to yourself, or others; expanding your sense of awareness of the present moment and living from that moment.

After a few warmup poses we learn about inner and outer shoulder rotation. This is essential for chest opening poses such as downward dog, Adho Mukha Svanasana. Gomukhasana, cow-face pose, is a good beginning for shoulder and upper chest work. Working in a simple cross legged pose, not the full pose which includes thigh rotation as well.

Our Vinyasa includes the shoulder rotation sequence practiced earlier, the downward dog pose coupled with lunges, Uttanasana, standing forward bend and Tadasana, mountain pose.

Class Lesson: Restorative - 10/30/08

This class is designed around Parsvakonasana, Extended Lateral Side Angle Pose with a block, utilizing three aspects of this pose, shoulder release, torso twists and hip opening. It is a restorative class, meaning the poses are done with support to allow for resting in the pose instead of holding (using your muscles to hold your body up.)

Start with a passive chest opener using a blanket roll assist in opening the chest. Releasing the shoulders, the collar bone region and opening the upper inner arms is the point of this restorative pose.

Chair poses are excellent restorative asanas and offer many opportunities for proper alignment. The chair can assist with dogward dog, Adho Mukha Savasana, seated twists and hip opening poses.

Toward the end of the class we practice Viloma I pranayama, interrupted/retention breathing. Iyengar suggests pranayama is post-graduate work, not to be attempted by novices, but rather under the guidance of an experienced instructor.

As always Savansana, relaxation is the final pose.

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