Yoga

Pranayama

The extension and control of the breath — the shortest route between a busy mind and a quiet one.

Prana is vital life energy; ayama is extension. Pranayama regulates the breath deliberately in order to regulate the nervous system, since the two are wired together. Slow the exhale and the body reads it as safety. This is why a technique older than most languages still outperforms most advice about calming down.

Techniques

Five Practices

From the gentlest to the one you must learn in person.

Alternate Nostril 5–10 min

Nadi Shodhana

Alternating nostrils balances the two halves of the breath cycle. The standard prescription for a scattered day.

Balances mood
Sharpens focus
Lowers blood pressure

Bellows Breath 3 rounds of 20

Bhastrika

Forceful inhale and exhale from the diaphragm. Energising; do it in the morning, never before bed.

Raises energy
Clears the head
Warms the body

Caution: Avoid with hypertension, heart conditions or during pregnancy.

Bee Breath 7 rounds

Bhramari

A humming exhale with the ears closed. The vibration settles an agitated mind faster than reasoning with it.

Reduces anxiety
Helps sleep
Relieves tension headaches

Victorious Breath Throughout practice

Ujjayi

A slight constriction at the throat gives the breath an audible, oceanic quality. Used as a metronome during asana.

Regulates rhythm
Builds internal heat
Anchors attention

Rhythmic Breathing 20 min

Ojas Kriya

The Foundation's signature practice, taught only in person by a certified teacher. Cyclical rhythms that flush out accumulated stress.

Deep rest
Emotional release
Sustained clarity

Caution: Learn from a teacher; not to be attempted from written instructions.

Guidelines

Before You Begin

Sit with the spine upright — a chair is fine, a slouch is not.
Empty stomach: at least two hours after eating.
Never strain. If you gasp on the next breath, you overdid the last one.
Stop and breathe normally if you feel dizzy.
Learn forceful practices in person, not from a page.

Learn Ojas Kriya from a teacher

The core practice is taught in person over three days.

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