What pranayama to do against stress:
1. Winner’s Breath, Ujjayi, is one of the most effective stress relief and defense techniques.
2. Another powerful technique is Murchha Pranayama https://www.julianalucky.com/post/10-awesome-birthday-party-ideas-for-4-year-old: “Breathing intoxicating with bliss.”
3. If you are stressed, you only need to do Anuloma-Viloma pranayama (“Alternate breathing”) for 3-5 minutes. And if the stress is very strong – 10-20 minutes.
4. A long, difficult, but extremely effective pranayama meditation for stress – Anuloma-Viloma with Prana-Shuddhi. Especially good for advanced yogis.
5. To instantly defeat an attack of anger (for example, after an unpleasant conversation on the phone), apply Sitkari and Sitali pranayama for 30-60 seconds. It is not recommended to do them for a long time.
6. To “prevent” stress, it’s great to do the Agnisara-dhauti technique (Breath of Fire) every morning. It involves holding the breath (Bahir-Kumbhaka), which works with a sense of self-importance and frees from superficial anxieties (and, as they say, “from the fear of death”).
7. Walking in the park, do this technique – “Vrajana Pranayama” (“Walking Pranayama”). This unusual breathing is used exclusively when walking, in the fresh air. Remarkably relieves nerves, and is good for health in general.
Pranayama to get a charge of vivacity:
1. Bhastrika pranayama (“bellows breathing”) allows you to quickly gain energy. Perfect morning practice!
2. A milder version of Bhastrika – Kapalabhati (“Cleansing breath”). It can be done for quite some time without discomfort.
3. “Full Yoga Breathing” activates a number of mechanisms in our body that give a feeling of calmness and strength.
4. “Nadi Shodhana pranayama” (“Breathing purifying naadi”) does not give a quick increase in energy, but in the perspective of yoga practice, it completely rebuilds the body to a more powerful level of energy.
5. “Samaveta Pranayama” – “Breathing through both nostrils” – a unique yoga practice that directly adds energy! Try it and see.
How to breathe to hold power asanas:
1. “Full yoga breathing” is used for all power asanas in which there is no twisting of the body (if it is, you cannot do such breathing, it is not useful).
2. “Breath of the Winner”, Ujjayi is used when holding especially difficult postures. Gently warms the body and promotes introspection and awareness, which prevents injury. Practice breathing this way both on the inhale and on the way out.
3. Antar Kumbhaka – holding the breath while inhaling – is used when mastering asanas that you cannot hold for a long time yet. For example, when mastering Bakasana (“Poses of the stork”, she is also Bakadhyanasana – “Pose of the patient stork”), Kukkutasana (“Poses of the rooster”), Santolanasana (“Poses of emphasis on hands”). It is also useful for forceful entry into so far difficult poses, such as Chakrasana (“Wheel Pose”) or Mayurasana (“Peacock Pose”) and others.