Full Yogic Breath - Step by Step Tutorial | Anastasia | Skillshare

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Full Yogic Breath - Step by Step Tutorial

teacher avatar Anastasia, Yoga Teacher & Meditation Instructor

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

8 Lessons (40m)
    • 1. Introduction

      1:21
    • 2. Breathe Like a Yogi

      2:26
    • 3. How and When

      2:56
    • 4. Abdominal Breath

      7:37
    • 5. Constricted And Empowered Thoracic Breath

      9:44
    • 6. Clavicular Breath

      3:44
    • 7. Full Yogic Breath. Practice

      8:15
    • 8. Progressions

      3:38
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About This Class

Full yogic breath is not a traditional pranayama practice, but a wonderful preparation for the more advanced breathing techniques as well as a great tool to transform your breathing pattern, deepen your breath, quiet your mind and energize the body.

In order to practice full yogic breath correctly and effectively, a number of different mechanisms of breathing have to work in harmony. For this reason, when I teach full yogic breathing I split it into three components — and encourage students to learn just one of these components at a time.

Then, when you’ve mastered each component, you’ll be ready to utilize the full capacity of your full yogic breath.

Meet Your Teacher

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Anastasia

Yoga Teacher & Meditation Instructor

Teacher

My name is Anastasia - Ana Prem. For the last years, I've been traveling around the world and taught yoga on 3 different continents, 7 different countries, and 3 languages, and now I would love to share my knowledge with you :)

I am an Indian Yoga Federation Yoga and Meditation Instructor, IAYT Yoga Therapist, and a Certified Personal Trainer. 

Along with my work as a Yoga and Meditation Instructor, I am offering my students a 360-degree approach to their well-being through Art Therapy (neurographics), Yoga Nidra - works with subconsciousness, and Leela: The Game of Self-Knowledge. Currently, I am organizing Boutique Wellness Retreats in Los Angeles, Himalayan Retreats in India, managing my online Yoga Community - Your Friendly Guru (check the link below) and, o... See full profile

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Transcripts

1. Introduction: My name is Anna and I'm a certified yoga therapist, meditation instructor, personal trainer, and the founder of the virtual yoga studio, you're friendly curve. In this short course, I'm going to teach you one of the fundamental breathing techniques from the yoga, full yogic breath. This breath also widely used in yoga and the physical therapy, rehabilitation and stress management. You don't need to have any previous experience nor in the yoga practice, nor in any kind of breath work to learn and perform this breath. During this course, I'm going to share with you some anatomical theory about the breath and about the stages of the breath. We will practice each stage separately and at the end, we'll put it all together. I'll also share with you the different postures that you can use for the breath work. Not only for this particular breath, the breath work for the meditation work as well. And at the end, you will find some progressions for those who'd like to go further in deepen their practice, as well as a little checklist in a PDF format which they created for you. So you would have all this information handy. 2. Breathe Like a Yogi: I would like to begin with a little introduction to the eight limbs or the yoga practice or one of these limbs. So we often think about the yoga as performing some physical postures. Or we think about it as a stretching or some kind of therapy for our body. But one of the limbs of yoga is piano Yamaha brand. I am often viewed as a breath Oracle or breathing exercises, but it has much deeper meaning in the yoga philosophy. Problem is notoriously hard term into translate. But often, if you look at the dictionary, it will be translated as the life force or the energy, the energy in the body, the level of energy with the, we feel within ourselves. Our Yammer is the collecting or holding, which means the collecting holding all rising the energy inside of the body, which is done through the control of the breath per the elongation of the breath, through the concentration on the breath and through the holding of the breath. So the full Yogi breath is not entirely a premium of practice, but because it doesn't have a strict rules about the posture or the ratio, or it doesn't have a part of the holding of the breath in it. However, it is a wonderful first step or introduction into the breathing practices. In general. This breath will help you to create beautiful, synchronized, balanced breathing pattern, will help you to control your breath. And definitely will help you to discover what is the pattern, what is the habit your body has in the breath, and how you change it. If you find that it's not very healthier, it's not very useful. Also, will breath definitely will demonstrate to you that by working with her breath, we're not merrily working with the amount of air in and out of our lungs, but also with the level of awareness and mindfulness and in the level of energy. So if you're ready, let's get started. 3. How and When: One of the main benefits of the full your breath for me is that you can perform it in any posture. You can sit down in a cross-legged posts. You can sit down on your heels. You can sit on the chair if your knees are not allowing you to assume the posture which I'm sitting right now. If you're sitting on the chair, please make sure that you're sitting on the very age of the chair. So your knees 90 degree and the angle between your torso and your hips 90-degree as well. Don't lean back on the side of the chair. Don't lean back when you sitting cross-legged towards the wall as well. Because it will prevent to build the strength in your stabilizers and eventually can lead towards the shoulders moving in. If you cannot see it in the chair or in a cross-legged posts. If you notice that as soon as you seating you starting to roll your back or you over arching your back. This breath can be performed also by lean down on your back. Where if you choosing this position, leaned down on the back. Please bend your knees. When you bending your knees and touching your nice together, it will help you to relax your low back, especially if you have the excessive lordosis right the arch in your low back. So when you bending your knees, the low back and relax it, go down closer towards the floor. Why is it the benefit for me is I view it as the accessibility. As I mentioned, you don't need to have any experience in the yoga practice to perform this breath. Which means you can find in a comfortable position and still you'll get all the benefits of this breath. So please remember that if you feel that you're just a beginner in, you don't want to try see the position laid down on your back. If you feel that you want to try sitting on the chair or sitting cross-legged, make sure that you can hold this position for a few minutes without great discomfort and without rounding your shoulders or over arching your back. This breath can be performed any time of the day. That's another angry Think about it. If you would like to do it in the morning, the d time when evening time it perfectly worked for anytime of the day. On the make sure that you have your main meal at least two hours prior to lend to this practice. That's why of course, the sprocket is perfectly work for the morning time when you didn't have your breakfast yet. But if you're doing daytime or evening time, please make sure there is a little bit of time between your meal and the practice. 4. Abdominal Breath: And so let's begin. As I mentioned before, the full yogic breath. We go into divide on three stages. The first stage is abdominal breath. Second stage is the middle breath or thoracic breath with a chest. In the third stage is a clavicle breath where the collarbones. So I'm sure that if you practice yoga, you at least once heard from the yoga instructor that it's very beneficial and good for you to have the abdominal breath, to breathe with a belly. What is the abdominal breath? The breath is when we inhale we trying to push the belly for it. But it's not just the belly which being pushed forward. But at least in this technique which we are going to perform, I will want you to think about the three dimensional breath. It moving forward, it moving down, pressing onto your pelvic floor, and it moving back towards your low back. So imagine you have a balloon expanding inside of your belly, inside of your abdomen, which is pushing everything to this side. That's an inhale. So why is it happening? Of course not because the air moving in our abdomen, but because when we inhale the lungs filling up with air in the diaphragm is stretched, which is create the pressure on our abdomen, onto our abdominal organs, which is pushing the front front wall, abdominal wall forward. When we x sealing the movement happening into the opposite direction. When we excelling here, we need to apply a little bit of effort to suck the belly in. Now, you don't need to circuit in under your ribs. You don't need to apply to much of the engagement, but just lightly pressing, lightly. Bracing the belly. Once again, it's not just the movement when you try to pull your navel in as much as you can. But its movement from all three directions. You pulling your pelvic floor up. If your yoga practitioner Think about the morula Bonhoeffer, they're geoloc. In the moment comes from the back by maybe talking your tailbone, slide under. Again, you don't want to overdo this movement. You want to have maybe 50% of the bracing of the belly. Once again, why? When that's happening, when we act ceiling this movement help us to expel more air from the lungs and the diaphragm, the door of the diaphragm, Ms. arching up once again, creating a little bit of vacuum inside of the abdomen. Creating little bit of massage for our internal organs. So. As I mentioned about the yoga practices, about the yoga classes, that often the yoga instructor would tell you that it's good for me to breathe through the belly. And you need to pay attention on that. It'll babies, right? We look at the children. They more often have the abdominal breath. If you are Singer, If you are working in the theatre. I'm pretty sure you are very familiar with this breath and you probably have this pattern of the breath when the abdomen is working quite a bit as you breathing. But it doesn't mean that we're going to stop at this stage. It doesn't mean that this is the perfect breathing pattern deaf could be. Why is it beneficial? Is just because we used to hold a lot of tension in the abdomen. We used to have a very shallow breathing, which we want to discuss in a few minutes. That's why we have kind of a quite low sensitivity in this area. We rarely though what's happening right here unless we have pain or discomfort. So this breath, we'll help you, first of all, to deepen, to change your breathing pattern, as well as to bring more sensitivity and awareness of what's happening here, more awareness and control of the diaphragm, the pelvic floor. I like to think about the pelvic floor as another diaphragm because it has a similar shape in these two muscles are so deep within our bodies. It's so hard to understand what's happening with them. So this technique, the abdominal breath, will help you greatly to develop this sensitivity. So let's practice it a little bit. Assume you're comfortable position. We're going to be staying here for three minutes. So if you lean down on your back, please the both palm on the belly. If you never practice it before in you do have a little bit of issues with becoming aware of what is the movement where what is happening in the abdomen. I do suggest you to keep the both bombs on the belly. It will help you to feel the expansion and a slight contraction on the abdomen. If you feel that you don't need this extra help, you can leave your palms facing up or palms facing down towards tunis. So fine you're comfortable position and close your eyes. Let go of your breath. In the first few moments, I want you to just observe what is your pattern, how your body brief. If you start to scan your body where the BRAF present the most. With each breath. Start to draw your attention down towards your navel, towards your abdomen. The whole by this the steel or neither abdomen expands as you inhale in three dimensional breath and contract as you exhale. Inhale. Pressure on your pelvic floor and on your low back. Everything grows in full. The pelvic floor. Expansion in all directions. Contraction. With your own pace. Relax your belly. Come back to neutral Brown and open your eyes. 5. Constricted And Empowered Thoracic Breath: We're moving in the stage number two and middle breath or thoracic breath. I'm going to introduce you to two breaths. The both thoracic, one of them is constricted thoracic breath, and another one is the empowered thoracic breath. On the picture, they're gonna be looking the same. But I'll explain you the big difference between these two graphs and why we should avoid the constricted thoracic breath and encourage our body to adopt the empowered thoracic breath pattern. Once again, this is not the ideal or perfect breathing part of the issue which we should breathe all the time. These breathing pattern. Let's begin with a constricted, the constricted thoracic breath is the breathing pattern which most of us have when we are not paying attention or breath, or we never practiced anything of the sort of what I mentioned, the yoga or the breath work or maybe not even the much of the physical activity. So what's happening is the Bedi this time, stay still. But in a constricted thoracic breath, eat. It's held rigidly. So maybe you have or some time you saw this potter and someone else when the belly stay constantly engaged. From my experience, I notice that it's mostly happening with a woman's when the movement in the belly almost never happening when you brief the mostly breath going in the chest. So what's happening in the constricted thoracic breath is the belly held rigidly? There is no much of the movement in the diaphragm. But when we even heal, the chest moves up and expand. However, it does not expand to the maximum, but just slightly enough to breathe a little portion of the ear. Or she will be enough for, for maintaining the life and the body. What happens when we have, when we assume this breathing pattern is, we are breathing mostly in the upper part of our lungs, which is the, the poorly supplied with a blot. The most supply is happening in the, in the bottom side of the lungs. But the IRR cannot reach the bottom part because we breathing so shallow. So the breath goes in the top part, we overusing our external intercostal muscles. We over-using this opera muscles, rhomboid scallions, which is bringing the additional and unnecessary tension in our neck, in our shoulders, which affects our blood pressure over simulate the sympathetic system brings that due to this hold of the abdomen, brings all kinds of issues with digestion, the constipation, and so on. So. Once again, you can see how this particular breathing pattern can contribute and can be part of the Chronicle stress. So now morphing in empowered, patent, empowered breathing parent, which look very similar to that. However, we're not holding the belly rigidly, we not holding it tight, we're not engaging, you know, trying to pull it in. We bracing it's slightly but keeping it fairly relaxed. Plus here we expanding the chest to the maximum. And when we do that, we are using our intercostal muscles. When we inhale, that's the muscles between the ribs. When we inhale, the breath lifts up the belly, slightly pulled in. Not because you engage in but just because of the vacuum being created in the belly, inhale. And when we exhale, we forcefully pushing the chest in. When we do the empowered breath is very useful during your physical activity, is very useful during the yoga practice. So when we do with physical activity, we have enough supply the blood enough or have enough supply to the blood, to the lungs. Which means we can afford having only this chess breath and middle breath when you do, when you are in the yoga practice and perform such and exercises as the bag bans on postures as a bag bans some poses as the folding forward or some balances. Its necessary to have the empowered thoracic breath rather than breathing with the abdomen. Because if we start to breed with abdomen, it will be much less awareness of the core and much less support to our low back. That's why we brace in the core a little bit and we starting to send the breath in the chest. And this breath and the chest helping us to extend to create the traction in our spine. So the empowered thoracic breath, the one which we are alone together today, will be our second stage in the full yogic breath. So for the empowered thoracic breath, if you laying down on your back, I suggested to have the palms on the side ribs. So if the belly moves forward and back in abdominal breaths, the chest expense to the side and contract. If you seeding, You can do either this position, placing the forms behind all the fingers pointing forward or palms under the arm pits and you hugging your chest, just make sure your elbows pointing though, whatever position is more comfortable for you. Please do that. Seed comfortably. Now we exploring. So when you inhale, Now, I want you to shift your attention from the belly to the chess in feel how the business slightly goes in. And when you axial created, push the chess move inside and the belly relaxing. Let's give it a try. Find the position. Close your eyes. Relax your shoulders. And once again, first few moments absorb how your breath goals. Maybe because we perform one of these stages already, the breath mostly happens in the abdomen still. Maybe it's shifted and starts shifting your attention towards the chest. Inhale fill the lungs, filling up from the bottom to the top. And as you exhale M2, the lungs from the top to the bottom expands to the side, pressing in your palms. Pressing the chest. Expansion, contraction. And whenever you're ready, open your eyes. 6. Clavicular Breath: In the final, in the third stage of the full your breath is the clove care of breath. This breath should not be used as a standalone practice, nor we are using them. And we are using this pattern for the breath. It's an extremely shallow breath. We only going to do it for one minute just for the sake of introducing this movement, they chairs up to the body. This breath is just the part. It's like the last Accord of this full Yogi BRAF. So what's happening is when we inhale, remember when its abdomen, it's moving forward when it's just, you expand to this site and then the Glivec killer breath, it's movement up when you feel that inhale bring brings the chest up. So for that breath, we're just going to bring the fingertips right below the collarbones. If you are laying down on your back sometime this position is not very comfortable. So you can skip the movement or the position of the arms and just release your arms along the sides. If you're in a seated position, it's a little bit more comfortable to touch the space below the collarbones. You just touch it so you feel the movement up and down. We're literally just gonna do it for one minute. We did together. Try to feel that there is a stillness in the belly and there is a stillness in lower part of the chest and only up and down. The movement armor movement down happening as you breathe. You can keep your eyes open or close your eyes to tune into your breath. Relax your face, relax your shoulders. In once again foes, just notice how your, how your body Bree without applying any technique, without trying to change it. And then to start top into the clavicular breath a little bit more. He had been the valley seal keeping the chest Hill in here, feeling the upper part of the chess lifting up. Ex-ceo Lorin. Feel the pressure towards your fingertips. Press your fingertips to lower your chest. Release your palms down to come back to the neutral brand. Open your eyes. 7. Full Yogic Breath. Practice: So now we know three stages of the full Yogi BRAF. And let's put it together for our final practice. Let me remind you how this three stages are gonna go with a full yogis breath. On an inhale. The movement begins from the abdomen, expansion in all directions. The movement goes into the chest. Maximum expansion and slight lifting up. Once again, I want you to feel that the expansion happening not only in the front part. Because when we thinking about this movement of the chest forward, what quite often happens is we starting to overarching low back. With this afforded to move the chest forward, try to feel it in the back as well. That's again, the whole torso becoming like a balloon expanding in all direction. On an exhale, everything happens in an opposite way. So when you act ceiling, that shares go down, go slightly in and doing a little bit of effort to drawing your navel in and pulling your pelvic floor in. He'll expansion. Moving everything up, axial contraction and moving everything. Now. Now as I mentioned, we're not going to count our breath when they're trying to looking for the particular ratio. Right now, we're just going to explore the movement. If you lean down on your back, you can place one pump on the chest, another palm on the belly. Just make sure your elbows pointing down towards the floor. If you seating, you can do the same palm and pump or release your arms if you feel that you are ready to just, I'll create this movement with your awareness. You don't need to this additional support in and don't need to have this additional check on yourself if the breath is actually happening. So if you sitting a little reminder, please try to keep your spine straight. If you notice that there is a discomfort in your position is discomfort in the aback change at both. Sit on the chair, will lay down on your back. We're going to practice for five minutes. So assume the comfortable position. If you need place your palms on your torso. Close your eyes. Let go of your brain. Maybe take a deeper in here. And a full, complete XA on annexed in here. Till expansion in the valley in all direction. The wave coming up to the chairs, up towards the collarbones. And as your chest, navel, pelvic floor. In here balloon when expanding axes really is an contraction. She'll this ebb and flow of your facade of movement and side a few, calming down how your breath defense and our gay. After some time, you might notice that on the top of an here and at the end of xcr, you want to hold your breath, or this whole happens spontaneously. Don't stop it. Let it happen. But just don't force it. It has to happen. Naturally. Continue breathing. Ok. It should be. Yes. Why? And slowly start to let go your breath. Come back to the natural pigs. So the Nature written. And whenever you're ready, open your eyes. 8. Progressions: So there was a practice of the full Yankee breath. I hope that it was a useful information for you and you will continue incorporating this technique into your yoga practice, into your physical practice, maybe just into your daily routine. And also become little bit more aware of the breathing pattern. Because of course it's important that we have this exercises, but you cannot compare it ten minutes on the yoga mat with the other time which were spend going about our routine throughout the day, right? So when you work with the breath, it's very important to also pay attention how you breathe and how the different emotions in different situations in your life, effective reading patterns in cart, how you can affect those emotions through the changing of your breath. So I mentioned the progression's at the beginning in the introduction to this course. You can find them in the checklist which you can upload. It's in a PDF format in a day last page, you'll find some progression for those who are familiar with the different yogic techniques. For those who want to deepen their practice with the time. But the most common outside progression would be starting to apply certain ratio to this breath. So starting by just balancing out the length of inhale and exhale, I suggest you to use the metronome for that because you can set a certain speed over the metronome. You don't need to count for yourself, which can be uneven, but you can just count following the metronome sound. So you begin with ratio one to one and eventually expensing into ratio one to two and so on. Plus Eating1, different techniques such as or GI breath. Once again, you can Google about it. Finding the planes of information and Internet that would guide technique help us to elongate the breath a little bit more. And also you can adorn something called COM come, which is the holding of the Prof. please don't try to force yourself or to jump into this more advanced practices right away. When you work with the breath, with a primary armor, with a breathing exercises, we want to be very, very gentle towards ourselves. Because when we practice, when working with a body, we can force and that will be beneficial for us because we, we, our discovery this willpower in strength and endurance, build the muscles and so on. But when we are working with the breath, we always want to move in a comfortable piece. Yes, there should be a little bit of challenge. It shouldn't be too easy because otherwise you'd just get bored. And maybe you fall asleep, especially if your performance being down on your back. But it shouldn't be forceful. So you shouldn't be feeling that you out of the breath. Are you gasp for breath after this practice? Are there signs that you went a little too far with this prep? Thank you so much for joining me for this course. Thank you so much for watching, for practicing, please, if you have any questions, any feedback delivered in a comment session, and I will be happy to answer your question or just to have a conversation with him.