Integration of Breath and Movement

Yoga incorporates a conscious breath into every posture or movement. Without this attention to the breath, you are simply moving or exercising the body. With breath attention, you cultivate and direct the flow of energy, or prana, which is the basis for the transformational changes that come from practicing yoga. In an ideal yoga class, you are aware of every breath you take. The most effective way to develop this awareness is to incorporate the breath as you practice asanas, or postures. Each movement in yoga is associated with an inhalation, an exhalation, or (on rare occasions) a suspension or retention of the breath. Occasionally these movements are explicitly coordinated with the breath by the teacher with instructions like "Inhale up" or "Exhale forward."

For example, in typical Vinyasa Yoga the breath directs the entire practice. Every movement is made with an explicit inhale or exhale. In Kundalini Yoga, movement is almost always synchronized with the breath. When a position is held in Kundalini Yoga, it is often coupled with a specialized breathing technique (usually Breath of Fire) that helps maintain breath awareness independent of movement.

If you do not receive specific breathing instructions from a teacher as you move through your postures, then you can follow these simple guidelines:

• Exhale on forward bends
• Inhale on backbends
• Inhale as you enter a twist, exhale as you complete a twist
• Inhale as you extend or expand into space
• Exhale as you contract or return back to your space
• Inhale as you lengthen, exhale as you relax
• Inhale on upward movements, exhale on downward movements
• Inhale as you lift your head, exhale as you lower your head

In general, an inhale brings energy and focus to a movement while an exhale provides relaxation and integration. When you learn to connect the breath to every movement and every posture, then you will discover the benefits of practicing yoga.