Learn About Yoga Breathing - What Is "Samana"?

Learn About Yoga Breathing - What Is "Samana"?
By Analia Kerner

Most people think breathing is just taking in air and letting it out again. These are the first and final stages of the process though. After your vitalizing breath, Prana, has filled your lungs, there are three other forms of subtle energy flowing into your body and the second one, Samana starts to work. Samanas' job is to extract oxygen and to transport it to your cells. When you learn about yoga breathing, these concepts become clear and help you become more aware of how important our breathing can be.

Samana is interesting because it also helps you to digest ideas, interpret feelings and make sense of arguments because it also feeds your mind. When you boost your Samana breathing, you not only maximize the oxygen and nutrients in your system but you also transform the way you think and engage with ideas and feelings.

Samana can be thought of as a digestion breath. It extracts all substances you use, such as oxygen from the air, nutrients from food and ideas from words and sounds. It then puts them into the relevant processing place, ready to be absorbed into your bloodstream or your mind. Samana then permits your cleansing breath to release what you do not need any more. Samana is associated with your solar plexus which extends the bottom of your rib cage to your navel, and when you learn about yoga breathing, such exercises become second nature.

Samana is known as the "energy of moderation". It helps you follow a path of moderation daily, through eating a balanced diet, getting the right exercise, sleeping properly and helps keep your emotions in balance. Samana is also known as a heating energy and yogis say when it goes out of balance it can overheat your system either emotionally or physically.

When your Samana energy is strong and well balanced, you feel better fed with oxygen and nutrients. You will have "fire in your belly" which helps you assimilate negative experiences and remain detached.

Samana brings energy towards the middle of your body from your peripheral areas and stores it safely around the solar plexus. Modern life is seriously characterized by too much energy flowing outwards. Your senses, and your mind are over stimulated, and this can leave you feeling completely drained of energy. If your Samana energy is weak you may feel like you want new sensations, may be feeling overemotional or mentally blocked in some way.

When you learn about yoga breathing, you raise your awareness about simple things we take for granted, such as our very own breathing. Understanding how our breath can nourish our body and mind is as important as realizing that we need to do it consistently. Make a conscious effort to truly learn about yoga breathing, it "will" deliver a better life for you.

Analia Kerner is an avid researcher in the practice of Yoga and she is the owner of http://yoga-fitness-wellness.com/

Analia is committed to help people become healthier and more balanced. Visit her website to claim your FREE report full of invaluable information, and to discover how you can dramatically improve your health and benefit from Yoga Breathing, using 5 minutes a day or less. Click on this link now http://www.yoga-fitness-wellness.com/FreeReport.htm

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Basic Asanas or Yoga Postures

In the west, the words "yoga" and "asana" are often used interchangeably, but you may be surprised to know that only one of the eight "limbs" involves the performance of yoga postures or asanas in Sanskrit word. In fact, the term "yoga" implies a whole way of life which includes yoga postures as one of its many aspects.

So what is asana? It means "a posture giving physical comfort and mental composure". There are many physical benefits of asanas, but the most important is on the mind. It also helps prepare the mind for meditation since it usually starts with a slow and deep breathing.

Benefits of asanas:

• Balance the hormone secretions from the glands.
• Give flexibility to the body.
• Improve respiration, as well as blood and lymph circulation.
• Massage the internal organs.
• Detoxify the joints.
• Relax the nerves and muscles.
• Cure diseases.


Here are some basic yoga postures that will provide inner peace and radiant health.

	Yoga Exercise - Corpse Pose (Savasana) The Corpse Yoga Pose is considered as a classic relaxation Yoga Pose and is practiced before or in between Asanas as well as a Final Relaxation. While it looks deceptively simple, it is actually difficult to perform. Learn more on how to do it with the help of this article.
	Easy Pose (Sukhasana) This is one of the classic Meditative Poses and is usually performed after doing the Corpse Pose. The Easy Pose helps in straightening the spine, slowing down metabolism, promoting inner tranquility, and keeping your mind still.
	Neck Exercises Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tension headaches. Yoga practice can ease tension, increase flexibility, and tone the muscles. Learn some Neck Exercises in this section.
	Shoulder Lifts Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tension headaches. Yoga practice can ease tension, increase flexibility, and tone the muscles. This section covers the steps on how to practice Shoulder Lifts.
	Eye Training Like any other muscles, the eye muscles also need exercise to be healthy and strong. By moving the eyes in every direction, without turning your head at all, these Five Yoga Eye Exercises will strengthen the eye muscles, help prevent eyestrain, and improve eyesight.
	Sun Salutation (Surya Namaskar) The Sun Salutation or Surya Namaskar is a Yoga Pose which limbers up the whole body in preparation for the Yoga Asanas. It is a graceful sequence of twelve Yoga positions performed as one continuous exercise. Learn how to practice Sun Salutation in this section.
	Double Leg Raises A Double Leg Raise is similar to a Single Leg Raise, only this time, you will raise both legs. In doing this Yoga Pose, make sure that the full length of your back is resting on the floor and your shoulders and neck are relaxed. This section covers the steps and guidelines on how to do this pose properly.
	Headstand (Sirshasana) Headstand is one of the basic postures in the world of Yoga and is considered as the king of Asanas because of its numerous effects on the entire body. Many Yogis believe that practicing the Headstand can help in treating illnesses.
	Shoulder Stand (Sarvangasana) In the Shoulder Stand, your body is resting on your shoulders. This Yoga Pose improves circulation, strengthens the abdominal area, and stimulates the thyroid gland. In this section, learn how the Shoulder Stand is performed.
	Plough Pose (Halasana) The Plough Pose stretches your spine, thus, improving spinal flexibility. It benefits the thyroid gland and abdomen, eases tension in the shoulders and back, and reduces stress. Learn how to practice the Plough Pose in this section.

	Bridge Pose (Setu Bandhasana) This Yoga Pose strengthens the spine and helps in building core and lower body strength. In this section, know how to perform the Bridge Pose. Keep in mind, though, that this pose should not be done by people who are suffering from serious back or knee injury.
	Bow Pose (Dhanurasana) The Bow Pose resembles an archer's bow. It strengthens the muscles in the back area, improves posture, and helps in dealing with several gastrointestinal problems. Take note that this Yoga Pose is not for people who are suffering from serious neck or back injury.
	Locust Pose (Salabhasana) If the Cobra Pose works mainly on the upper back, the Locust Pose targets the lower part. This posture also strengthens the abdominal area, arms, and legs. Another thing that makes it different from many poses is that it entails rapid movement. Check out how it is done in this section.
	Fish Pose (Matsyasana) Doing the Fish Pose relieves stiffness of the neck and shoulder muscles and improves flexibility of your spine. It is the counter-pose of the Shoulderstand. Hold the Fish Pose for at least half the amount of time you spent in the Shoulderstand in order to balance the stretch.
	Seated Forward Bend (Paschimothanasana) Relax your body and mind, stretch your hamstrings, shoulders, and spine, relieve stress, and improve your posture and concentration by practicing the Seated Forward Bend. Learn how to do this properly and achieve maximum results.
	Cobra Pose (Bhujangasana) This Yoga Pose improves spinal flexibility and strengthens the muscles in the arms and back. In addition, it is effective in relieving menstrual irregularities and constipation. Learn how to perform the Cobra Pose in this section.
	Half Spinal Twist (Ardha Matsyendrasana) If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, as well as adrenal glands. Practice this Yoga Pose under the supervision of a Yoga instructor. In this section, learn how to perform the Half Spinal Twist.
	Crane Pose (Bakasana) Develop your sense of balance, coordination and concentration and strengthen your arms, hands, shoulders, and abdominal muscles by doing a Crane Pose. This Asana also gives an active stretching to the back. In this section, learn how to do this pose.
	Hands to Feet (Pada Hastasana) The Hands to Feet Pose or Pada Hastasana gives many of the same benefits as the Forward Bend - trimming the waist, restoring elasticity to the spine, and stretching the ligaments of the legs, especially the hamstrings. Learn how to do the Hands to Feet Pose in this section.
	Triangle Pose (Trikonasana) In Hindu art, the triangle is a potent symbol for the divine principle, and it is frequently found in the yantras and mandalas used for meditation. The Trikonasana or Triangle Pose concludes the Yoga Postures in our basic session.
	Yoga Exercise - Final Corpse For you to appreciate the benefits of relaxation, you should first be familiar on how it is to be tense. This is what happens when you do the Final Corpse. Everything related to that position including suggestions on how to do it is discussed in further detail in this article.

source: ABC-of-Yoga

Yoga for Beginners

Basically, you do not need anything to practice yoga. Deciding that you want to start doing it is the simple first step. What is important is your attitude and determination.

Getting Started with Yoga


1. Learn how to breathe - it is important that you breathe properly especially when doing the postures. When breathing, ensure that you breathe through the nose into the belly. 
2. Start with an easy posture (preferably with a short meditation) and end with a brief meditation. 
3. Use basic/beginning postures 
4. End with a relaxation pose - deeply or consciously relaxing your body for 5-15 minutes.


What You Will Need to Start 


1. Yoga mat - to provide padding and non-slip surface to practice on.

2. Yoga music CD's - playing yoga music while you practice helps relax, focus and soothe

3. Yoga books - to provide you information about yoga

4. Yoga CD's/DVD's - to learn from yoga videos and instructional CD's.

5. Yoga props - yoga block for standing poses or yoga strap for stretching.
6. Comfortable clothing - comfortable and breathable clothes such as t-shirt and exercise pants or shorts.

6. Yoga class - enroll in yoga center or through online yoga classes.

Meditation Exercise

The central practice of yoga is meditation. It means to look within the mind to feel the bliss that is the essence of your existence. That bliss is within you, just as it is within everybody and everything. It is an essential tool for self-transformation and spiritual development.

How to meditate

• Don't worry if you have trouble concentrating – it's normal. It takes some  time and practice to be able to focus on the one thought. Every time you realize your mind has wandered away from the mantra, concentrate on it again – it will get easier the more you do it. 

• Don't meditate sitting on a chair or on bed – you will likely get too relaxed to concentrate. Instead, sit cross-legged on the floor in a peaceful place. Sit on a blanket or mat, and keep it only for your meditation. Avoid resting your back against the wall.

• Refresh yourself with cool water before you start.

• Meditate twice a day – in the morning before breakfast, and in the evening before dinner. Each time is important, to get your mind and body used to it.

• Sing the mantra aloud before meditation. It calms the mind and prepares it for meditation. You can sing to any tune you like.

• Repeat the mantra throughout the rest of the day, singing it if you like. That will give you a continual feeling of lightness and happiness, and make it easier to meditate.

Yoga Basics

What is Yoga? 

Yoga means "union" in Sanskrit word, the language of ancient India where yoga originated. It refers to the union occurring between the mind, body and spirit. Outside India, the term yoga is typically associated with Hatha Yoga and its asanas or (yoga postures) or as a form of exercise. A yogi is someone who practices yoga or follows the yoga philosophy.

Eight Limbs of Yoga

There are eight "limbs" (or "ashtanga" in Sanskrit) of yoga, asana being only one of the "limbs". Each limb associates to an aspect of achieving a healthy, well-balanced and fulfulling life. The eight limbs are:

 1. Yama - ethical guidelines on moral behavior towards others

 2. Niyama - ethical guidelines on moral behavior towards oneself

 3. Asana - practice of yoga postures

 4. Pranayama - practice of breathing exercises

 5. Pratyahara - withdrawal of the senses

 6. Dharana - concentration

 7. Dhyana - meditation

 8. Samadhi - bliss