Breath Practice:
Breath of Joy
Overview:
Breath of Joy is an energizing 3-part breathing practice, that invigorates the whole body. The practice was created by Lili Ostermann at Kripalu Center for Yoga and Health in the late 1970’s. During this practice the inhale is divided into 3-parts which have corresponding motions of the arms paired with one big exhale out and a “ha” sound. The practice is fun, engaging, and dynamic, and can be an effective warm up or pick me up throughout the day as it may enhance your mood and energy level.
Potential Effects:
Increases oxygen levels in the bloodstream
Stimulates the sympathetic nervous system – energizing
Stimulates the parasympathetic nervous system – calming
May calm stress and lower anxiety
May boost mood and energy levels
Instructions:
1. From a supportive and grounded stance, where feet are hip width apart or greater, take a few moments to find alignment in the spine in this position. You can keep a gentle bend in the knees. Ground down through your feet evenly, tuck the tail bone slightly, extend the crown of the head up toward the ceiling, open the palms, and relax the shoulders down from the ears.
2. 3-Part Inhale:
a. On part your inhale (1/3 of your inhale) swing arms out front and shoulder height
b. On the middle of your inhale (1/3 of your inhale) stretch your arms out to the sides.
c. On the final 1/3 of your inhale, bring your arms above head.
3. 1 Big Exhale Out: Exhale completely with a “Ha’ sound, bending the knees as deeply as comfortable, bringing the arms down and behind.
4. Repeat this breath flow in several round at a pace that feels good to you.
5. Pause for integration and notice how you feel.
Precautions:
Injury of head or eyes (migraines, glaucoma, etc.): avoid practice
High blood pressure: avoid practice
Feeling light-headed or dizziness: avoid practice
Helpful Hints:
Don’t force or strain the body or breath.
Notice and enjoy the meditative pattern of moving and breathing.
You can close your eyes also to notice the effects of the practice.
Notice your heartbeat, and the sensations you feel in your body as you move through this practice.
If you start to feel light-headed or dizzy, slow down or stop the practice and find your regular breath.
Variations:
Breath of Joy can be done from a standing seated position.
Increase the width of your stance for comfort.
Move at a pace and speed of comfort for you and your body.
Take a bend in your knees to a degree of comfort.
Content from NYCDOE YMTP² curricular materials