Pick-me-up practice for an afternoon slump
When one thinks of a brhmana practice that is supposed to build and energize the system, it is easy to conjure images of sun salutations, challenging standing poses, and fast flows. But this is not what brhmana practice is about. The brhmana practice is about energy management, and because of that, it is supposed to support and expand the breath, specifically inhalation. If fast movement and challenging poses make the breath fast and shallow, the practice might have an agitating effect instead of a lasting brhmana effect.
In addition, when designing a brhmana practice, we always have to consider the student’s current state. If the student is tired and depleted, jumping straight into sun salutations might be even more exhausting. Instead, we need to use breath and movement to MATCH the student’s current state first and then gradually take him where he needs to go. In the short brhmana practice below, we start with simple poses close to the ground to gradually deepen the breath and begin to move the body. Then, we use extension poses, backbends, and lateral bends to support and expand inhalation. We gradually transition to standing poses and begin to use large whole-body movements to nourish and energize the system. We finish the practice with the Viloma Ujjayi technique (Alternate nostril inhalation) for a more pronounced brhmana effect.
It’s a pretty well-known fact that breath regulation is the most obvious way to control our sympathetic (“fight-and-flight) and parasympathetic (“rest-and-digest”) balance, which directly impacts our stress response, sleep patterns, and energy levels.
Dear Olga,
Let me preface this with: you are my favorite yoga teacher in the world. I would never have even tried yoga if not for what you do.
That said, this was the single most miserable yoga practice I have ever endured! The warm up (movements/poses) was great and by the time we sat down to breathe I was ready to jump for joy at how good I felt. Then there was the alternate nostril breathing. I don’t understand why you say to partially close the second nostril because just pressing one made the other close up on its own. I felt like I was suffocating. You are sitting there serenely taking these long happy breaths and I’m ready to scream from frustration. My breathing is shallow and labored and I just want to cry and also verbally assault you.
So many teachers talk about the benefits of this breathing practice but I have never been so miserable. Is yoga supposed to make you so miserable?
Hi Pinkie! Wow, what a strong reaction you had! This is an excellent example of not all practices being good for all people. If it makes you frustrated – don’t do it! Focus on deep long inhalations instead. Viloma Ujjayi is meant to emphasize inhalation and you valve (partially block) the nostril that breathe through to be more aware of the air flow on that side. if your nostrils are slightly blocked because of a cold, allergy or whatever other reason, it might feel like you are not getting enough air. If that’s the case, do not valve the nostril that you are breathing with. If breathing like this still feels labored, it’s not worth it – breathe through both nostrils and focus on keeping your inhalation nice and deep. I am glad that you gave it a try and sorry to hear that it didn’t work out for you. But, like my teacher says, negative result is also a result, meaning that it helps educate you on what work and doesn’t work for you. Please keep experimenting! (not necessarily with this breathing practice 🙂
You know, I couldn’t find any resources that discuss negative experiences or difficulty with the alternate nostril breathing. It makes one feel like there’s something wrong with them if they are not feeling energized and happy-go-wuhoo! after trying it.
Thanks for taking the positive attitude, too. Often, with all the positive benefits that yoga claims, it can feel like a negative experience isn’t allowed.
(Although it would be nice to be able to experience the positive side of altnostbreath…eventually)
Have you ever thought about publishing an ebook or guest authoring
on other websites? I have a blog based on the same ideas you discuss
and would love to have you share some stories/information. I know
my readers would appreciate your work. If you are even remotely interested,
feel free to send me an e mail.
Thanks for this, Olga. I tried it this afternoon & it did just what it was supposed to – nourish & energize. I generally tend to have more difficulty with the inhalation part of my breathing &, after this practice, it feels more open, less constricted than it usually is. One question – one of my students has a deviated septum & is unable to practice alternate nostril even without the valving. I was thinking of asking her to try mental nadi sodana but now wonder if the same recommendation you gave Pinkie might be a better starting point. Any advice? Thank you again!
Great to hear that Joy! As far as your student, I think both options would work just fine (focusing on deepening the inhalation or trying imaginary Anuloma Ujjayi, as long as the main focus is on the inhalation part of the breath). Imaginary nostril breathing has an added advantage of focusing the mind because you need to keep track of what you are doing, but this can also distract the inexperienced student from emphasizing the inhalation. So if you are after the energetic effect just focus on the inhalation (may be with a bit of ratio), if you want the extra mind-focusing component you can add imaginary nostril breathing. Like Gary always says: It depends!
Thank you for your guidance & for the reminder that it most certainly does depend on what the intention is. 🙂
Amazing blog! Do you have any recommendations for aspiring writers?
I’m hoping to start my own blog soon but I’m a little lost on everything.
Would you suggest starting with a free platform like WordPress or go for a
paid option? There are so many choices out there that I’m totally confused ..
Any tips? Many thanks!