Breathing well in yoga can seem tricky
As a beginner to yoga, it can seem difficult to keep the focus on the breath. It is common to find that you’ve been holding your breath and straining in some postures. Arms and legs are just about doing what the teacher has invited you to do - but your breath, well who knows?
This is particularly noticeable in a fast-paced or deeply strenuous class where the body is most dominant and anything else gets left behind as you work your way through the class.
So what if my breath isn't great?
Day to day we typically breath 12-15 breaths per minute. The rate, depth and quality of it can help adjust our levels of anxiety and stress, our immune system effectiveness and many more physical and mental health markers. Yoga offers profound teachings in the breath if we choose to listen that can support our health, wellbeing and awareness in our day to day lives.
Familiarity helps to develop our breath focus
Gradually, with familiarity of a regular yoga practice, we can start to remember to breathe with a flowing and calmer breath. And eventually the breath and movements start to link together more. From here we can start to take that further still and refine into a more advanced yoga practice.
Once you feel you are able to link the breath and movements together, then the power of the breath can really start to be harnessed and the refinement and quality of our yoga practice can bloom. Our nervous system will feel immense benefit from working skilfully with breath centring and we can move beyond the endorphin highs of vigorous and strenuous yoga practice and move towards maturing our yoga practice.
The breath powers our yoga practice
Sounds obvious, of course we need to breath to power everything that we do or we’ll collapse in a heap. But it is easy to forget about the quality of our breath when distracted or physically strained. What if you eased back from the strain and found a spaciousness in the breath to develop the power of your yoga practice instead? What would that feel like? What could it do to your yoga practice?
What if we found our physical alignment from our breath?
We often listen to the technical instruction from the yoga teacher: move your foot here, rotate your hip there, etc... Breath-centred practice can support us to more naturally open and expand your body into a posture, rather than teaching instruction being the main driver. Explore how your breath can position you into a natural alignment from within that is unique to your body structure and your deepening breath.
Starting out with breath-centred yoga practice
The classes at Bristol YogaSpace work with a deeply breath-centred approach to yoga. Rather than simply coordinating with our breath, which is common in many Vinyasa, Flow or Ashtanga yoga practices, we centre ourselves in the breath more deeply and use it to power the practice and direct the postures and focus.
When I started out some 20 years ago I practiced Ashtanga yoga, a vigourous and strong yoga practice, then Iyengar yoga which is technical and detailed in its formal postures. But I eventually discovered a truly breath-centred approach in Viniyoga and practice was transformed for me.
Perhaps ask your teacher more about the breath when you feel ready or curious or come along to a Viniyoga class which specialises in breath-centred yoga practice, or a yoga workshop to support you to develop more breath centring in your yoga practice.
Enjoy your yoga practice.
“Without breath, it isn’t yoga – it is like a river without water”
Mindfulness - to be mindful. To be aware of each moment and to act with intention.
Christmas - beyond the religious festival it is to fill stockings, make plans, see friends and family, plan menus, arrange travel, eat wonderful rich foods etc. It's busy, fun, tiring, stressful, overindulgent, exciting, a whirlwind ... a mix of many things.
For many people, trying to maintain a sense of mindfulness when life gets hectic is a challenge most of us struggle with. Those who go to a yoga class will already have a headstart in maintaining a mindful attitude. To practice yoga is to develop a mindful body and movement with mindful breath.
Maintaining a mindful approach helps you to enjoy the whirlwind. To experience joy and gratitude for the festivities all around us. It is all too easy miss if your too busy to notice.
To help you remain mindful try setting aside as little as 5 minutes each day to re-set your intentions. Sit quietly, perhaps alone, or over a quiet cup of tea. Do nothing else except gaze softly at a blank wall, table, or natural object and settle your gaze there gently, or close your eyes. Notice your breathing, and connect with yourself for a short while. Note your intentions for the day and resolve to pursue them. Try this for 5 minutes each day through the Christmas period.
Try not to get carried away in the potential whirlwind but to stay connected to what is important to you and to enjoy the moments. If you find yourself feeling too rushed or stressed, take a few deep breaths and ask yourself 'what would my 'mindful self' do?', and then act.
Remember to take time to actually enjoy your Christmas festivities.! Keep up some yoga or other grounding practice if you can. And see you in class in the new year.
Back to Bristol YogaSpace homepage
Each week in my yoga classes in Bristol, I see people come in to class feeling tired, perhaps agitated by their day, and usually more than a little lack lustre. When they leave, there is a noticeable difference in how they are. They are usually settled, calmer, and more comfortable in themselves. A better version of themselves. They have changed.
During the class we move the body, opening, expanding, stretching, challenging, engaging and working the entire body in some way. We breathe deeply for the full class, slowing and extending the breath where possible. And we try to focus on ourselves and our breath.
I came across a fascinating talk by Amy Cuddy recently called 'Your body language shapes who you are'.
Amy is a social psychologist. She researches body language at Harvard Business School and she was interested in researching how body language not only effects other people's perceptions of us, but how it actually effects our own body chemistry.
In her research she concluded that by standing up tall with the feet apart and with the arms raised and open for only 2 minutes daily, we can raise our testosterone levels (dominance hormone supporting a confident outlook), and reduce cortisol levels (stress hormones). Simply by changing our body position in this way, we are altering our hormones and brain chemistry. We are changing ourselves to not only feel but become more powerful, confident and laid back.
In yoga classes it is very likely that you'll do a lot of arm raising like she describes, standing with the feet apart, reaching up, opening up. Also combining this with bending forwards, twisting and so on. So her research suggests that we are actually changing ourselves and our hormones in a very real way by doing this.
I took two things from Amy Cuddy's inspiring talk
- firstly, that yoga postures seem very aligned to the body changes she talks about, and that by doing them you'll actually become more confident and laid back.
- and secondly, that only a little practice, taken regularly, can make a big difference!
Pass it on...
PS. I love TED Talks!
Back to Bristol YogaSpace homepage
I've recently been inspired by reading about minimalism as an approach to living. I've been enjoying how it reflects many values that I hold close, and that I've been cultivating through my study and practice of yoga. It has also inspired me to have a really good clear out of my home!
The idea of living simply with less to enjoy life more is one that has taken more prominence for me since becoming a yoga teacher. I teach viniyoga - yoga that is applied carefully and adapted to suit those who are participating. Viniyoga embodies a minimalist approach to yoga practice. It doesn't require a super heated yoga studio, or any special kit (no blocks, belts, bolsters or even mats required). Nor does it require a certain level of fitness or skill to participate. All you need is you, your body, your breath, and your attention. In fact this is why it initially appealed to me. I wanted to start practicing yoga at home but found the foam blocks, folding chair, bolster, strap and bricks used in class rather unwieldy and off-putting to home practice, and questioned how essential they really were. Upon discovering the simplicity of viniyoga I was hooked, home practice became encouraged, and there has been no looking back.
I often do use a sticky yoga mat, but at home I'm equally happy practicing on a carpet (or even floorboards if necessary as I did last week when I was away but it's a little less comfortable). I use my body's own weight to create resistance to help strengthen and energise as I practice the various postures (asana) of yoga.
Viniyoga has a minimalist approach to the repertoire of asana usually practiced. At it's core there are a carefully selected set of primary asana, each serving an important purpose. These asana are gradually explored in further and further depth, with a deepening emphasis on breath and focus and techniques around these as the practice advances. This makes it a very accessible form of yoga practice as you can deepen your yoga practice and continue to develop without the need for a gymnast's or dancer's body. Let's face it, if you started practicing yoga as an adult, that isn't a realistic ambition for most people.
And beyond the daily bodywork and breathwork to maintain and develop our health, yoga cultivates mindful compassionate living, minimising the dependence on material attributes in our lives so that we have space to spend each day in an enjoyable, meaningful way. A wonderful way to live with amazing potential.
Back to the YogaSpace homepage.
Yep, Halls menthol sweets are being marketed as a way to stay cool and calm all through the summer, not just when you have a cold.
Breathing deeply, especially exhaling deeply are great at settling and calming yourself (just take a deep breath and see) and integral to yoga practice. So interesting to see sweet manufacturers are catching on.
Although not supporting taking sugar throughout the day to stay calm using breathing in this way is great!
Back to Bristol YogaSpace homepage
Running the Bristol Half Marathon this Sunday?
What you learn on the yoga mat either at your group class or in your own home yoga practice can be invaluable to help keep you injury free, focused, motivated, energised and able to stay the distance. Here are some top-tips:
1) Tall posture
Yoga practice often starts by standing on the mat, focusing on standing with awareness, with attention and length in the spine, having an open chest, and then relaxing your shoulders and breathing deeply. Bring this feeling of readiness yet relaxation into your pre-run preparation and take some deep breathes to stay focused and relaxed. Stand with both feet evenly supporting you and be aware of the shift of balance from side to side of the feet and body. This awareness of balance can carry on through into your running to help keep you centred and grounded for the duration of the run.
2) Stay aware to prevent injury
It is easy to become part of the crowd and lose your internal awareness, meaning your perhaps not listening to your body and maybe accumulating tension into your running. This is when injuries are far more likely. Stay focused and aware of your running and how your body is responding. Keep aware of how your breathing is, and try to relax and let go of any tension as you notice it coming into the body. During the run, every 10 minutes or so, spend 10 breaths checking that you are breathing well, with a good exhalation, that your shoulders and body are relaxed, and that your posture isn't starting to collapse as you become tired. Reenergise yourself and keep your focus going.
3) Open your chest to breathe
Breathing properly is very important to ensure your body is working at its optimum, and many people only use a portion of their full breath, meaning their bodies have to work harder. As you tire, everything wants to collapse downwards, including your chest and shoulders. Or perhaps you become tense and your full capacity for breathing 'seizes up' as you will yourself on. Keep your chest open, shoulders back and relaxed, shoulder blades down, arms and hands relaxed. Maintaining this openess will enable optimal breathing.
4) Take time to exhale
Your yoga practice will have taught you to exhale completely, and this takes time and practice. If you become out of breathe during running, it usually is because your not breathing out deeply enough. Focus on your exhale, breathe out from the belly drawing your belly button in towards the spine, take a few deeper exhales and than relax into a breathing rhythm that allows full exhalation.
5) Some Downward Facing Dog
After the run, fully stretching will help your recovery and leave you in less discomfort the next day. Include some time spent in downward facing dog as this can be great for stretching your calves, hamstrings and your back. Stay in the pose for at least 8 full breathes (breathing slowly), longer if comfortable for you. Each inhalation spend time lengthening the spine and extending the hips away from the shoulders, each exhalation allowing the legs to take a little more of the stretch. Taking some time to relax and stretch here to help your recovery from the run. (Not advis
Most of all, enjoy your run and good luck!
Back to YogaSpace homepage >
The forms of Yoga change with time but the essence remains unchanged. The living principles work their way into forms that suit us. Strong and physical for one person, still and quiet for another. Trends that weave into the larger tapestry of Yoga. Different groups emphasise different aspects but all fall under the umbrella of yoga...
Health and Healing Yoga
Find your flavour?
Back to YogaSpace homepage
I'm regularly asked to help people choose a Yoga class that will suit them. There are lots of styles, and flavours on offer in Bristol, so here are a few pointers and guidelines to help get you started:
1) What do you want to achieve?
Different styles of yoga offer different degrees of either physical or mental challenge and disclipline. What are you interested in initiially? Do you want to get fit, lose weight, become more grounded and centred, reduce stress and tension, aches and pains, relax more, have a physical or emotional injury, explore something personal beyond everyday life? Your personal goal will help direct which class would be most suitable. See the styles of yoga below to see where you might want to start.
2) Try the class
There isn't really any substitute for trying the class to see if you enjoy it as it is such a personal experience. Even if your friend loves the class, it just might not suit you. Try a few classes if you have the time, different types and different teachers. Most teachers are happy for you to come along and try their class and see if it is right for you. You are much more likely to stick with it if you find a class and a teacher you are happy with.
3) Enjoy the class!
The class should leave you feeling refreshed, relaxed, energised, calm, settled and more positive. An overall good feeling that should speak for itself. If you start to feel unwell or are in pain, feel frustrated, unsettled, uncomfortable, competitive, agitated, then perhaps the class doesn't suit you or try talking to your teacher.
4) Feel comfortable and confident in the teacher
You should feel comfortable in the class, and confident in the teacher so you can immerse yourself in the class. You should feel able to ask your teacher questions (before or after class usually or get his/her attention during the class) to help support you. As a beginner, or as you begin to deepen your practice and potentially encounter obstacles, a supportive and experienced teacher will help you work through these.
5) Challenging or relaxing yoga class?
Should you take a more challenging, intense or difficult class or a more gentle yoga class? This is where classes vary the most and finding something that suits you and suits your lifestyle is really important...
If you are relatively healthy and fit, then a more physically demanding, vigorous class would be fine for you. However if you have a really busy, full-on lifestyle and are a fast-paced person, then perhaps consider exploring a more calming, supportive Yoga class that will help balance your life. You might find yourself typically attracted to a strong, intense Yoga practice (e.g. Bikram yoga, Vinyasa Flow yoga or Ashtanga yoga), but you might find this just perpetuates your pace which ultimately might be unhelpful. People often find themselves burnt-out. Consider trying a different class and see what happens! You might initially think this is boring, but your personal challenge might be to stick with it and discover the hidden depths, rather than the obvious and immediate challenge of keeping up.
If you have an injury or medical condition, then a smaller class where the focus is on safe alignment and modifying the practice to suit each person in the class is recommended, with a well trained teacher who understands your condition.
If you are a bit sedentary, perhaps not too motivated or feel lethargic, why not try a more energising, vigourous class that challenges you and switches your pace. Ensure you work within your physical abilities, especially at first, but this could be a great Yoga practice for you.
6) Well trained teachers
Yoga is a huge and ancient subject. There is much to study and as yoga teachers we are always learning more. Along with the many Yoga postures, there are many breathing techniques that are learned over time, Yoga philosophy, anatomy and physiology, and lots more besides. We recommend at least two years teacher training to even begin to get to grips with the basics and be able to teach and adapt the class safely to suit the participants. Organisations such as the British Wheel of Yoga provide accreditation to meet this standard. (They are the only Yoga body to be approved by Sport England).
7) Yoga that fits your schedule
Regular practice is really important to gradually develop and deepen the benefits and practice safely. Finding a Yoga class that is convenient for you to get to, and is at a time that you can usually make, will give you the best chance of sticking with it. Also finding a teacher that can recommend some home practice that
8) Types of Yoga Classes
Here are a few 'types' or flavours of class to help orientate you. They are all Yoga and all dealing with the same things but might feel different and focus on slightly different aspects when you try them. So this is just a rough guide, feel free to add more descriptions below to help others choose a class...
~Hatha Yoga Classes~
Classic yoga postures which also incorporate a focus on the breathing. Variations on postures include staying in postures, or moving into them dynamically but more slowly. Classes can range from challenging to more gentle and relaxing so try the class or check with the teacher to see what they are teaching. They usually suit all levels from beginners so good for everyone. Most YogaSpace classes are Hatha Yoga or this next one, Viniyoga.
~Viniyoga Classes~ (what I teach)
Classic Yoga postures which you move into and out of dynamically with the breath, gradually building up to staying in the postures over time. Small classes where the teacher will help adapt the postures to suit the students and will offer optional challenges as you progress. Focus on breathing and gradually deepening and developing the breath to intensify the practice when the student is ready. Good classes for all levels including beginners as they are small classes adapted to suit you. Well trained teachers :-)
~Iyengar Yoga Classes~
Iyengar Yoga offers physically challenging classes where you hold classic yoga postures for a period of time to develop good strength. Strong focus on alignment, making use of equipment such as belts, blocks, bricks, chairs etc. to assist you in getting in to the posture. Less focus on breathing until a couple of years class attendance. Usually well trained teachers.
~Ashtanga Yoga Classes~
Ashtanga Yoga is a set sequence of dynamic movements which you learn over time and will work through each class. A physically demanding practice with focus on moving steadilly with the breath. Physically demanding and a longer class usually (1.5 - 2.5 hours). Good for physical stamina and an intense experience. Go carefully, especially at first.
~Bikram Yoga Classes~
Hot Yoga classes, offering a set sequence of 26 postures practiced in a hot (super-hot!) humidified room where students sweat and work hard in each pose. Often beginners will sit out some poses and just enjoy the intense heat and humidity. Teachers have learned a set class formula which Bikram Choudhury developed and has taught to all his teachers during their 9-week intensive teacher training programme. An intense experience and strong practice.
~Vinyasa Flow Yoga Classes~
Dynamic movements linking poses together and flowing the movements with the breath. Often a physically challenging and focusing practice which requires some coordination to join in and keep up. Variable teacher training, some good but some can be trained in only a month or few months so recommend finding out.
Try a class or a few classes and see how they suit you.
Please add more class descriptions or suggestions below to help others in finding the right class for them.
Back to homepage
Yoga practitioners often ascribe ancient traditions to the practice of yoga. And it is true, there is an ancient tradition of yoga well documented over thousands of years.
BUT - the physical practice of yoga perhaps isn't as ancient as we think. In any typical western yoga class, we do yoga postures, putting outselves in all sorts of twists, bends and sometimes inversions. We stay there, trying to focus on our breathing and settle our minds. But this is a curious thing...
The history of modern physical yoga postures isn't perhaps what we think. Possibly only originating from 100 years ago when gymnastics and yoga met in India. It is true, some of the postures can be found in a text dating from around the 14th Century, but many of the postures we practice in a class today are perhaps relatively modern. Some claim that the Yogis noticed how popular gymnastics was and how appealing the physical form was and cleverly incorporated some of the ideas blending them with yoga practices to encourage people to give it a go.
Interesting, and there is some credible evidence to suggest it is true. But does it really make any difference if it is 100 or 10,000 years old? Surely what matters is that if you give it a go, it should leave you feeling better and over time help support your health and life. It should stand on its own two-feet. Does it need the justification of some ancient authenticity?
Mark Singleton authored the book "Yoga Body. The origins of modern posture practice" by Oxford University Press. It depicts the rising of the physical form of yoga that we see in most yoga classes in the west. And it tries to provide some context about where it came from. He provides compelling explainations challenging some of the apparent myths of where this ancient and timeless practice originates.
A good blog post providing more context about Mark's book and modern yoga practice is here.
But hopefully it doesn't matter if it is authentically ancient or not. Yoga can still be experienced through your posture practice without the addition of romantic origins. Your practice should help you develop strength and stability, physically and mentally, and connect with yourself and the world around you. Over time you should start to notice that you are more compassionate, more self-aware and less selfish that will ultimately benefit those around you. Your practice helps you develop space for self-enquiry. Yes and along the way you may find yourself fitter, stronger, leaner and more toned.
So maybe a yoga class isn't an ancient tradition, but it sure does help you feel better about things and is a great support in life.
We do it all day long, and most of the time we don't even think about it. Maybe we notice our breathing if we are climbing a flight of stairs and we breathe more heavily. Or perhaps if we are upset and our breathing becomes affected we become aware of it. But mostly it just carries on unconsciously.
In yoga we become trained to listen, feel and even count our breath. We see it as a mirror reflecting how we are and learn to observe it and even control it sometimes, for beneficial effects.
A smooth, flowing, regulated breath helps to stabilise our thoughts and our minds. Steady full breathing encourages relaxation to set in and helps release deeply held tension that we aren't even conscious we are carrying.
Students often first come to yoga without having consciously listened to their own breathing before. This alone can be challenging for some but eventually it is deeply rewarding. We almost need to 'learn' how to breathe properly. This sounds silly as we manage quite successfully to breathe all day long. But often we don't breathe very effectively or efficiently and there is usually room for improvement. There are even projects dedicated just to improve our breathing, like The Breathing Projectin NYC.
Ultimately better breathing can promote better health. The shallow every-day breathing that we often use can be encouraged to be deeper.
Try this for a moment
Try taking a full, deep, slow inhale. Keep inhaling until the belly expands, notice the chest rise up gently. Then slowly exhale and feel the body gradually soften as you do so. Breathe out until there is no breath remaining in the lungs. Try using the tummy at the end, pulling it in to squeeze any last air out of the body. Notice how much longer that breath took than usual, and then perhaps realise how much more fully you could breathe if you paid attention to it. Allow the shoulders to relax and take another full breath.
The benefits of breathing properly are broad and wide ranging. To name a few, they include reduced anxiety, stress and even blood-pressure. Relaxed respiratory muscles and some neck muscles. More efficient breathing and oxygen exchange and improved cardiovascular system. Strengthened diaphragm and intercostal (rib) muscles. Better posture. Improved physical endurance. And of course, a calmer state of mind.
Yoga dedicates a whole aspect of its teaching to Pranayama or breath control and many techniques take years to master.
The breath is more powerful than we realise. Try noticing it at a few different points today and see if it tells you anything about youself. It almost certainly will if you take the time to listen.
Back to homepage