Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Hand Crafted

The following pranayama techniques will bring balance.

By Janice Gates

Get Focused Series

A practice that combines energizing and calming principles (brhmana and langhana) has a balancing, or samana, effect. Begin with a Sun Salutation series and standing poses to engage the body and mind. While you're doing these, try taking inhalations and exhalations of equal lengths. Movements that bring your focus from the center of the body to the periphery and back, and bilateral exercises, which require the left arm and the right leg (and the reverse) to work in unison, can help cultivate balance between focused attention and relaxed awareness. This is a powerful practice to prepare for meditation. Because it does not include static poses that emphasize alignment, you can pay more attention to lengthening both inhalations and exhalations evenly and allowing space in between the breaths.

Nadi Shodhana Pranayama (Alternate-Nostril Breathing) is a wonderful pranayama technique to help you feel centered, with a clear and bright mind for meditation. To start, inhale and exhale normally through both nostrils. Then inhale through only the left nostril while closing off the right. Next close off the left nostril, and exhale through the right. Inhale through the right nostril, then close off the right nostril to exhale through the left. Do 12 rounds, pausing between breaths.

Begin by standing in Tadasana (Mountain Pose), taking a moment to feel the ground and your breath moving in and out of your body. To bring your mind into focus and prepare for the following postures, inhale and sweep your arms out to the side, up to shoulder height. Continue raising only your right arm overhead. On an exhalation, lower your right arm to shoulder height, then bring both arms down to your sides. Repeat several times, alternating arms.

Page 1 2 3 4 5 6 7

Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark
Full Name
Address 1
Address 2
Zip Code:
Email (req):

Reader Comments

Kind Essence

I wish the articles were on their own page so when I print I don't get all of the ads.


These breathing techniques are simple and are much needed in today's stressful environment. I practice these even at work for a refreshing and revitalizing pick-me-up


Great exercises, never knew there were a difference between solar, luar and alternating pranayama. Nice to know and practice!

Thank you :)

See All Comments »      Add a Comment »

Your Name:


Stay Connected with Us!

Yoga Journal Live events
ep14 YJ LIVE! Colorado
Estes Park, Colorado
Sep 14-21, 2014
florida YJ LIVE! Florida
Hollywood, FL
Nov 13-17, 2014

More Events

Join Yoga Journal's Benefits Plus
Liability insurance and benefits to support
teachers and studios.
Learn More
Get 2 FREE Trial Issues and 4 FREE GIFTS
Your subscription includes
Yoga for Neck & Shoulders • Yoga Remedies
Yoga for Headaches • Calm, Cool, Collected
YES! Please send me my FREE trial issues of Yoga Journal
and my 4 FREE downloadable Yoga Booklets.
Full Name:
Address 1:
Zip Code:
Address 2:
Email (required):
Free trial offer valid for US subscribers only. Canadian subscriptions | International subscriptions