Healing with Yoga Therapy – March 2021
By Jaya Gupta

Dear neighbors and friends, 

 Hope all is well with you and many of you have got your first shot of the Covid19 vaccine. Regardless of whether you have got the vaccine or not, stay safe and keep well. Spring will be here pretty soon and with that come pollen allergy pains and sinus problems. I hope that you have read about Yogic Deep Breathing and Alternate Nostril Breathing in February Regency Reporter as well as in Ron Post’s Emailer, have seen the video and are practicing them. These are the two most widely used Yogic breaths. Deep breathing will be an essential part of every yogic breath you will learn. To reap 100% benefit of any yogic breath it is important to do Deep breathing properly.

As promised, this month we will learn Bhramari or Humming Bee breath. This breath is very powerful not only to help with sinus, but also alleviates headaches, migraines, stress, anger, insomnia and sleeping disorders, calms nerves, reduces blood pressure, etc. It speeds up the healing of body tissues and can be practiced after many surgeries.However, check with your physician or an experienced therapist before starting the practice. This breath also strengthens and improves the voice and eliminates throat ailments. After clearing your nose and then practicing three rounds of this breath in the morning and before going to bed in the night will keep you happy for many hours and give you a good night sleep. One can overcome his/her sinus problems after practicing this breath for a few seasons. Yogic breaths are pretty powerful and have very subtle impact on your body. So please be careful and never overdo them. Again, I will try to explain this breath, but there is more to the breath than I can put on paper. So please send me an email on Jayagupta.lotus@gmail.com and join us for Zoom classes on Mondays at 11:00 and/or Wednesdays at 10:30.

Things to remember before practicing any yogic breath:

1. Avoid breathing practice when you have cold or when you are sick.

2. Always first clean your nose with warm water and take all the gunk out. If you have sinus issues, you can use neti pot.

3. Brush your teeth and wash your face or take shower. Do not take shower immediately after the practice.

4. Always breath in and out through the nose unless instructed otherwise, learn and practice first in the guidance of a yoga teacher.

5. The best times to practice are early mornings and after the sunset, and on empty stomach.

6. Sit in a comfortable meditative posture on a mat or in a chair with spine, neck and head erect but relaxed.

7. Most important is to Avoid Strain. Listen to your body and stop. Start slowly with a few breaths and increase very slowly over weeks, months and years. Rest between the breaths and never to overdo.

8. Sensation of inching, tingling, heat or cold, lightness or heaviness may occur due to purification or release of toxins.

9. Smokers should start very slow with just a few breaths and STOP smoking slowly and completely. Humming Bee Breath or Bhramari: In this breath you will be making the sound of a humming bumble bee from the upper part of your throat. The vibration will vibrate your larynx, moving up cleansing your three sinus cavities, vibrating Pituitary gland (a pea-sized body, which is the major endocrine gland body attached to the base of the brain) and Pineal gland (a pea-sized conical mass of tissue behind the third ventricle of the brain) and eventually vibrating your Vagus nerve. The vibration of the Vagus nerve sends signal to all nerves to calm down and that lowers stress and blood pressure.

First, we have to learn how to extend the length of our exhale from the nose by not losing air from the other four openings in our body (eyes, mouth, ears, and anus). We need to keep these four openings closed by sitting comfortably in meditative pose or in a chair, and only breathing through our nose. Close your eyes and mouth. Raise the arms sideways, bend your elbows bringing the hands to the ear. Press the flap of the ears with your thumb and place the other four fingers on top of the head on four sinus pressure points on both sides as shown in the picture.

1. Exhale, take a deep inhale and make a sound of humming bumble bee from upper part of your throat as you exhale.

2. Do three times, bring your hands down and rest for a few seconds.

3. Repeat two more rounds and bring your hands down in your lap. Place your hands on top of each other and thumbs touching together. There will be no thoughts in your head and you will experience the p

eace with in you. You are now ready for your meditation.
If you do not feel the pleasant effect of this breath, please join our zoom session or learn under the guidance of a yoga instructor. Keep practicing and I hope that you can overcome many issues mentioned above or keep sinus problems at the bay.

Next month, I will answer some of the questions asked. If you have any, please send me an email.

Until then, take care, be well

and stay safe. Love – Jaya

 IMG_3488.MOV

Healing with Yoga Therapy – March 2021
By Jaya Gupta

.
Dear neighbors and friends, 

Hope that you all have got your vaccination done and are ready to meet again in person as soon as the club house  opens. Spring will be here soon; flowers will bloom and that will bring pollens. I hope that sinus sufferers have been practicing their Bee breath.

As promised, here are the answers to questions that I have received through email. I will try my best to explain it here but there is much more to breathing than what I can put on paper. So please send me an email on Jayagupta.lotus@gmail.com and join us in Zoom classes in the comfort of your home on Monday at 11:00 AM and/or Wednesday at 10:30 AM to understand and do the practice with me.

Ron Post has been kind enough to put my videos in the emailer for you to watch and learn what is presented here.

Question 1: What if I am doing Deep breathing wrong?

1A: If you are not doing Deep breathing correctly, nothing will go wrong physically except that you will not have full benefit of this breath. If you are not reaching below your navel after inhale, you are probably doing shallow breath only.

1B: You can start doing Deep breathing incorrectly if your breath has reversed. It can sometimes happen if one is under stress. A reversed breath means that when you are exhaling, your abs and tummy inflate and when you are inhaling, they deflate. To correct the breath and overcome this problem, please practice as explained below in 1C.

1C: Alternate way of doing Deep breath in the beginning until you become good at it: Lie down on your back and place both hands below the navel (watch the video). Inhale, take a deep breath and feel your abs rising, Exhale and press your abs with both hands until all the air is out. Visualize the movement of the breath from abs to nose when exhaling and nose to abs when inhaling.

Question 2: What will happen if I am doing Alternate Nostril breathing wrong? Nothing significant will happen if you are breathing in and out without going from one nostril to the other. Your blood pressure will not go down and your nerves will not calm down; you will be just balancing the temperature of your body. In yoga, the right side of our body is called “hot, sun or male body” and the left side of our body is called “cool, moon or female body”. An easy way to remember is that our heart is on the left and female are supposed to be more nurturing. When our body temperature is normal 98.6 F, we are in balance and feel good. By breathing only from one side, one can increase or decrease body’s temperature as yogis do on high altitudes to keep themselves warm or in hot summer to cool themselves down. In hot weather, you can cool yourself down in 30 seconds to a minute by closing your right nostril and breathing only from the left nostril. If your hands and feet are getting very cold, you can close the left nostril and breath from the right to warm yourself up. Please watch the video for full explanation.

Next month, we will learn the cooling breath to help us cool down in hot weather and to get rid of “Hot flashes” if you still get them. Until then, take care, be well and stay safe. Love – Jaya

TO VIEW THE VIDEO JUST CLICK ON THE FOLLOWING LINK:

https://drive.google.com/file/d/1a5t4LFnxGNTOOd0gR9WpIGTfMMcb9B6w/view

Healing with Yoga Therapy
By Jaya Gupta

Dear neighbors and friends, 

.
 Hope all is well with you and many of you have got your first shot of the Covid19 vaccine. Regardless of whether you have got
the vaccine or not, stay safe and keep well. Spring will be here pretty soon and with that come pollen allergy pains and sinus
problems. I hope that you have read about Yogic Deep Breathing and Alternate Nostril Breathing in February Regency Reporter
as well as in Ron Post’s Emailer, have seen the video and are practicing them. These are the two most widely used Yogic
breaths. Deep breathing will be an essential part of every yogic breath you will learn. To reap 100% benefit of any yogic breath
it is important to do Deep breathing properly.

.
As promised, this month we will learn Bhramari or Humming Bee breath. This breath is very powerful not only to help
with sinus, but also alleviates headaches, migraines, stress, anger, insomnia and sleeping disorders, calms nerves,
reduces blood pressure, etc. It speeds up the healing of body tissues and can be practiced after many surgeries.
However, check with your physician or an experienced therapist before starting the practice. This breath also
strengthens and improves the voice and eliminates throat ailments. After clearing your nose and then practicing three
rounds of this breath in the morning and before going to bed in the night will keep you happy for many hours and give you a
good night sleep. One can overcome his/her sinus problems after practicing this breath for a few seasons. Yogic breaths are
pretty powerful and have very subtle impact on your body. So please be careful and never overdo them. Again, I will try to
explain this breath, but there is more to the breath than I can put on paper. So please send me an email on
Jayagupta.lotus@gmail.com and join us for Zoom classes on Mondays at 11:00 and/or Wednesdays at 10:30.

.
Things to remember before practicing any yogic breath:

.
1. Avoid breathing practice when you have cold or when you are sick.
2. Always first clean your nose with warm water and take all the gunk out. If you have sinus issues, you can use neti
pot.
3. Brush your teeth and wash your face or take shower. Do not take shower immediately after the practice.
4. Always breath in and out through the nose unless instructed otherwise, learn and practice first in the guidance of a
yoga teacher.
5. The best times to practice are early mornings and after the sunset, and on empty stomach.
6. Sit in a comfortable meditative posture on a mat or in a chair with spine, neck and head erect but relaxed.
7. Most important is to Avoid Strain. Listen to your body and stop. Start slowly with a few breaths and increase very
slowly over weeks, months and years. Rest between the breaths and never to overdo.
8. Sensation of inching, tingling, heat or cold, lightness or heaviness may occur due to purification or release of toxins.
9. Smokers should start very slow with just a few breaths and STOP smoking slowly and completely.

.
Humming Bee Breath or Bhramari: In this breath you will be making the sound of a humming bumble bee from the upper
part of your throat. The vibration will vibrate your larynx, moving up cleansing your three sinus cavities, vibrating Pituitary
gland (a pea-sized body, which is the major endocrine gland body attached to the base of the brain) and Pineal gland (a pea-
sized conical mass of tissue behind the third ventricle of the brain) and eventually vibrating your Vagus nerve. The vibration of
the Vagus nerve sends signal to all nerves to calm down and that lowers stress and blood pressure.

.
First, we have to learn how to extend the length of our exhale from the nose by not losing air from the other four openings in our body (eyes, mouth, ears, and anus). We need to keep these four openings closed by sitting comfortably in meditative pose or in a chair, and only breathing through our nose. Close your eyes and mouth. Raise the arms sideways, bend your elbows bringing
the hands to the ear. Press the flap of the ears with your thumb and place the other four fingers on top of the head on four sinus
pressure points on both sides as shown in the picture.

.

1. Exhale, take a deep inhale and make a sound of humming bumble bee from upper part of your throat as you exhale.

.
2. Do three times, bring your hands down and rest for a few seconds.

.

3. Repeat two more rounds and bring your hands down in your lap. Place your hands on top of each other and thumbs
touching together. There will be no thoughts in your head and you will experience the peace with in you. You are now
ready for your meditation.

.
If you do not feel the pleasant effect of this breath, please join our zoom session or learn under the guidance of a yoga
instructor. Keep practicing and I hope that you can overcome many issues mentioned above or keep sinus problems at the bay.
Next month, I will answer some of the questions asked. If you have any, please send me an email. Until then, take care, be well
and stay safe. Love – Jaya

 IMG_3488.MOV

.
DEEP BREATHING VIDEO – BY JAYA GUPTA – REGENCY RESIDENT
.
One of our residents (Jaya Gupta) has provided Regency with a link to her showing everyone about deep breathing.
.
Watch and learn a few yogic breaths or Pranayama to help in headaches, migraines, insomnia, sleeping disorders, lowering one’s blood pressure, clearing mental fog, etc. A few minutes of proper breathing every day and a few changes to take care of your sinus area will improve your life from the above issues as well as from low energy and lethargic body. Please read the entire article “Healing with Yoga Therapy by Jaya Gupta”  in the  February issue of Regency Reporter before starting the following practices. The March issue of Regency Reporter will talk about sinus breath.  

.

Deep Breath: It is also called abdominal breath, three-part breath (filling three parts of your lungs) or sedative breath and is a good one to fall asleep. 

.

Alternate Nostril Breathing (Anuloma-Viloma or Calming Breath): As the name indicates, in this breath you are alternatively breathing from both nostrils and the durations of inhalation and exhalation are controlled. It is a good breath for mental clarity, stress reduction by calming your entire nervous system and to lower your blood pressure.  DO NOT STRAIN. Enjoy… love – Jaya

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This is a link to a Deep Breathing Video deep breath.MOV..
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