Breathing During Sivanada Yoga

Yoga Discussion General Yoga
#1

Hello All,

I took a Sivanada Yoga class last year, and I’m trying to pick my practice up again. I have a few questions, and I hope anyone familiar with Sivanada Yoga can help me out.

I know in Ashtanga Yoga, Ujjayi breath is used in postures. It also emphasizes breathing through the chest, keeping the area slightly below the navel contracted.

However, I can’t recall what my instructor said about breathing during Sivanda Yoga postural practice. I have a Sivananda Companion book, but it doesn’t really say much about how one should breathe while in an Asana. I called the center, and they said breathe through the abdomen–does this mean I should only breath through the abdomen and avoid extending the breath into my chest? The book mentions the Full Yogic Breath, which is essentially breathing from the abdomen and continuing the breath by opening up the rib cage. Would doing the Full Yogic Breath be advisable to do during asana practice?

Thank you in advance for anyone willing to offer some guidance and advice.

Kind Regards,

Sonrita

#2

Om Sonrita.

I am a Sivananda Yoga Teacher.

Yes, we advise to use the ‘Full Yogic Breath’ while in an Asana (well, as much as possible, there are some asanas where this is difficult, for example the peacock where breathing is quite restricted).

Om shanti.
Arati

#3

Thank you for your reply. Would you recommend doing the Full Yogic Breath just by breathing, or would doing the Ujjayi breath to get the Full Yogic Breath be advisable?

#4

Also another question for you, is there any emphasis on Bandhas in Sivanada Practice?

#5

Om Sonrita.

In Sivananda Yoga, we only use Ujjayi as one of the pranayamas in a sitting practice but never while doing asanas. The full yogic breath does not involve closing the glottis (i.e., Ujjayi breath).

Bandhas are only used in advanced pranayama practices during breath retention but normally not during an asana practice.

However, pranayama is an integral part of a Sivananda Class.

Om shanti.
Arati

#6

[QUOTE=Sonrita;76877]Thank you for your reply. Would you recommend doing the Full Yogic Breath just by breathing, or would doing the Ujjayi breath to get the Full Yogic Breath be advisable?[/QUOTE]

Om Namah Sivaya,

The reason why the Sivananda center answered as they did, and why it’s not in the Companion, is that stage 1 abdominal breath should remain the primary emphasis for beginners, and most people for a good, long while. Like, some years. The point being, if you practice 2nd and 3rd stage breathing prematurely, stage 1 does not develop. You compromise the strength and development of your foundation by jumping over it, bypassing it. 2nd and 3rd stage breathing develop indirectly out of your stage 1 abdominal breath, and not by practicing them directly. Same goes for ujjayi, which when practiced prematurely is just like fake snoring and nothing more. These things are introduced only so that you will recognize them when they occur naturally. I would be very surprised if a Sivananda teacher were making them a regular part of practice, unless you’re quite advanced.

Here is my advice to you: practice only abdominal breath and control and don’t worry about next stage breathing or ujjayi for some years to come. These come about as the RESULT of practice, and not through mimicry. Trust the wisdom of this teaching.
Om
Siva

#7

So you would not recommend the breath expanding into the ribcage at all?

#8

Om Sonrita.

The ‘full yogic breath’ brings the breath into the belly, then the ribcage and last into the clavicle. On exhalation, firstly release the air from the belly, then ribcage, then clavicle.

To beginners, we would initially teach only ‘abdominal breathing’ which does not include the ribcage or clavicle. When a student is comfortable with this, then we include the ribcage and then lastly ‘up into the clavicle’ but without lifting the shoulders.

Sonrita, I don’t know where you are at with your practice but you seem to have progressed already quite a bit. Do what feels comfortable. Especially while in an asana, it depends how comfortable you are in a certain pose. I remember thinking that I would never manage do take full yogic breaths in Headstand but now it is even stabilizing and not doing it would make me wobble and loose my concentration.

@Siva: Thank you for the clarification.

Om shanti.
Arati

#9

Sonita,

If abdominal breath is weak, then so is everything connected to it: 2nd and 3rd stage breath included.

There will come a time when you will expand the ribs, but not before abdominal breath is developed more fully and becomes strong enough. Why? Because abdominal control will always be at the root of both rib and clavicular breathing: they are all one thing together, in sequence. When we practice them prematurely, the tendency is to, in effect, practice them separately: first abdomen, then ribs, then clavicle, but not all three. You may notice, it’s difficult to maintain strength and control of abdominal breath simultaneously with each next stage, compromising one for the next. They are not unified because abdominal breath (and core) remains weak.

So the answer is NO. Stay with abdominal breath: always reaching for the lowest threshold by emphasizing your exhalation with contraction (most importantly just prior to initiating the asana).

This does not mean you should not occasionally expand the ribs during asana practice and pranayama. Experiment, explore, but don’t make it your repeated emphasis/practice.

Even if it takes ten years to reach a moderate degree of second stage breathing, that would be very soon.

peace,
siva

#10

Arati,

Your post slipped in just ahead of mine, and so I may have reiterated without need. You’re exactly right.

Thank you,
om,
siva

#11

Thank you both Siva and Arati, your advice has been very helpful.

Just another question for abdominal breathing. You mention contraction–would I be right in saying that when I exhale, I should tighten my abdomen? Should it be a relaxed tightening, or should I be working to force the breath out?

#12

Sonita,

Tighten the abdomen and mula, force the breath out slowly, and then relax more with the inhalation, squeeze it out again, and so forth, all from the abdomen. Regulate the rate and volume of the inhalation through the glottis. This is Ujjayi.

siva

#13

Ujjayi? I thought we were talking about abdominal breathing here…or is acceptable (advised) to use Ujjayi to control your breath during abdominal breathing and Full Yogic Breathing?

#14

[QUOTE=Sonrita;76943]Ujjayi? I thought we were talking about abdominal breathing here…or is acceptable (advised) to use Ujjayi to control your breath during abdominal breathing and Full Yogic Breathing?[/QUOTE]

Abdominal control yes, but also, referring to your earlier question about ujjayi: it being the regulation of both rate and volume of inhalation with abdominal control. In other words, the air can come back in very fast, or slowly, but you coordinate it with what you’re doing. But understand, it’s not about making a snoring sound as it is often taught, it’s the synchronization of breath with action, by holding back, like a valve.

Apologies. Maybe too much. Don’t worry about Ujjayi, but stash it away for future reference.

siva

#15

No no, not too much–I did not realize you were criticising the way it is usually taught, as making a snoring sound. I find it much more comfortable to use the Ujjayi breath to control the rate of my breathing. I don’t strive to make a sound from it, just to control my breathing. Thank you Siva, you have been very helpful.