Yoga and Breathing

'I never know how to breathe during Yoga'.

I've heard this so many times, and I'm sure my fellow Yoga teachers have as well. So here's a simple guide to inhaling and exhaling your way through Yoga asanas. 

No. 1:BREATHE!
The worst thing you can do during your yoga practice is to hold your breath, if not specifically instructed to. Your body may feel discomfort or stress at being in a position it's not familiar with. Our automatic instinct is to hold our breath when we're tense. But this reinforces the physical discomfort. So teach yourself to bring your awareness to your breathing as much as your body. Your breath helps your body to relax in poses.

No. 2: When you're expanding your body, INHALE:

Many yoga postures create expansion in our torso/chest giving the lungs more space. The general rule of thumb is to inhale while doing this. Some common postures where you would do this are Tadasana (Mountain Pose), Vrikshasana (Tree Pose), Veerbhadrasana (Warrior Pose), Dhanurasana (Bow Pose), Bhujhangasana (Cobra Pose), etc. 

Notice how the chest is lifted in these poses, creating space between the ribs. There's more room for the chest cavity to expand and the body's natural inclination should be to breathe in. Just like when we yawn.

Veerbhadrasana

Tadasana

Bhujhangasan

But let's go back to Point No. 1 for a second. The inhale is to help the body to get into the position. But if you're going to stay in the position for more than a few seconds, then keep breathing. This will help the body relax and accept the pose better and will, over a period or time, increase your strength and flexibility in these postures. 

No. 3: When you're bending or compressing your body, EXHALE:

Several yoga postures require us to fold or twist the body. Try to exhale while doing this. Some common postures where you would do this are Padahasthasana (Hands to Feet Pose/Standing Forward Bend), Paschimottanasana (Seated Forward Bend), Naukasana (Boat Pose), Ardha Matsyendrasna (Half Spinal Twise), etc. 

See how the lungs have less room here. The physical compression of space guides the way to an exhalation.

Ardha Matsyendrasana

Paschimottanasana

Naukasana

Again, when holding the pose, always keep breathing unless your teacher has specific instructions for you.

No. 4: When breathing in Yoga, the magic is in the Exhalation:
Too often, we focus on just the inhalation, whereas the trick to breathing like a Yoga pro lies in the quality of our exhalation. To begin with, try and make your exhale at least as long as your inhale.  A long and even exhalation will help you rid your lungs of all the stale air more effectively than a short and shallow out-breath. The better you exhale, the better your next inhalation will be.

Finally, if you're new to yoga, when it comes to breathing, just do what feels natural to your body. Just don't forget Point No. 1. BREATHE!

Kuku Paka - Going healthy East African style

One of my most prized possessions is a Time&Talent's Club cookbook I inherited from my mother when I moved out of my parent's home. In the section under International Dishes one of the first ones that popped out at me was Kuku Paka, not just for its fun sounding name but also because of how simple it is to make. And healthy. 

Kuku Paka - 

Kenyan Chicken & Coconut milk Curry

Ingredients:

Chicken - 1/2 kilo (I prefer chicken on the bone as it makes the curry heartier. The chicken can be stripped later and the bones discarded)

Turmeric - 1 teaspoon

Coconut milk - 2 cups

Salt to taste

Lime - 1

Grind together to a paste:

Coriander leaves - small bunch

Green chillies - 4 or 5

Ginger - Small piece

Garlic - 1 pod (half if you prefer)

Onion - 1 medium sized

Preparation:

In a pan, add a tiny bit of oil. Put in the chicken pieces and toss lightly to seal the meat. 

Add the ground masala paste to the chicken. Coat the chicken well and add some water. 

Let the chicken cook till almost done.

In a separate pan, pour in the coconut milk, add the turmeric and salt and bring to a boil. Then simmer for about 10 mins stirring frequently. 

When the chicken is almost cooked, add the coconut milk mixture.

Let it cook till the chicken is completely cooked through.

Add the juice of 1 lime and serve hot.

Tastes great with Garlic bread or a little bit or rice or noodles.

Why's it so good:

Chicken will give you your protein fix. Coconut milk is nutritious and rich in vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. There's no added oil or powdered masalas. It's light but filling. And you can also health it up by adding corn on the cob, broccoli, zucchini, mushrooms, etc.

Give it a try and let me know how it goes :)