# 14 – Eight Breathing Techniques

The anuloma-viloma (alternate nostril) breath is a basic nerve cleansing technique used for most common conditions, and is typically followed by ailment specific breath for greater relief. Seven other breathing techniques are better known, such as kapalbhati (skull cleansing), ujjayi (victorious), bhastrika (bellows), shitali (horizontal cooling), brahmari (bumble bee), shitkari (vertical cooling), and shanmukhi mudra (seashell or conch).

# 13 – Inhale Happens

When we breathe, our greatest obsession seems to be to take in as much air as possible, “take a deep breath” like we’re running out of air. In fact, it is the process of exhaling that makes the detox efforts more effective. When we exhale, we eject stale and sedentary gases from our system. So during posture practice, let us focus on longer exhales; our lungs inhale automatically to fill the void. Whether we like it or not, inhale happens.

# 12 - Effective Breathing

Pranayama is breath control, and is ideally practiced with a qualified teacher for the first time. When we sit in padmasana (lotus posture) with palms up, or in vajrasana (diamond posture) with palms down (both times with index finger touching the thumb lightly), it helps to keep our torso upright, so that fresh air is channeled directly into various parts of the body. Only then may we begin a focused breathing practice.

# 11 - Common Sense Yoga

Preventive healthcare is typically guided by common sense. For example, stretches that involve bending and unbending of the knees help alleviate arthritis; stretches that open up chest muscles help enhance lung function to prevent asthma; forward folds that compress lower abdomen help ease constipation; forward folds that massage upper abdominal area enhance liver/ pancreatic function to help combat diabetes; stabilizing blood flow to the brain with calming stretches helps prevent hypertension; pelvic strengtheners assist in combating piles or hemorrhoids; stretches that strengthen the lower back help combat lumbago; forward stretches that involve release of gluteal (buttock) muscles assist in easing sciatic pain.