Yogis learn the art of bending and yielding when necessary and holding their position at other times. That effort can be applied to whatever one is doing - be it achieving asanas, finding ways to meet work deadlines, or getting the kids off to school on time!

What is stress?

There's no doubt we all know what stress feels like - but what it is and where it comes from can be a mystery. Essentially, stress is a highly bothered state of mind, which continues to build up and cause a sort of trauma in a person's psyche. Stress causes a suffocating feeling that can also bring about a sense of weakness and despair in the face of challenges.

How can this happen to me?

When a person feels that something is wrong, or about to go wrong, that very sense of dread is what really needs to be dealt with, sometimes even more so than the actual problems that materialize. Doubts, insecurities and failing to recognize that this is coming from within, are some of the main reasons we can "stress out".

Can stress really make me sick?

It definitely can. Like a virus that, all by itself, doesn't do anything, but when it comes in contact with the human body it can wreak all sorts of havoc, stress rears its head in some very visible ways. The more stress continues to grow in our lives, the more likely we are to experience medical problems such as high blood-pressure, migraines and heart ailments, among others, all associated with it.

How do I know when I'm "stressing out"?

Believe it or not you may need to learn to identify the signals. This can often feel like the question of the-chicken-and-the-egg, but one of the main ways we can tell that we are indeed giving in to stress is that it can become all-important in our lives. A spike in the number of arguments with others, unusual fatigue, headaches and changes in eating habits are some of the more tangible signs.

Do Yogis really have less stress in their lives?

No. But we take steps to strengthen our ability to handle stress, and when needed, increase our practices during more challenging times. Pranayama, one of the "Eight Limbs of Yoga", is a Sanskrit word meaning "control of the breath." Yogis find that by taking control of the breath we also take control of stress. Simple idea? Yes, but it's one that we all need to continue to learn about and refine. In short, Pranayama is something we Yogis should never fail to focus on or discuss.

THE THREE KEY ASPECTS OF PRANAYAMA

1) Puraka

This is a Sanskrit word that means filling or completing. The process of inhaling is called Puraka to Yogis.

2) Rechaka

Is a Sanskrit word that means releasing or finishing. The process of exhaling is called Rechaka to Yogis.

3) Kumbhaka

This is a Sanskrit term that means shutting or closing. The act of "stillness" in our breathing; neither inhaling or exhaling is known as Kumbhaka to Yogis. (Holding the breath is an example)

TYPES OF PRANAYAMA

*Anuloma-Viloma Pranayama - alternate nostril breathing
*Ujjayi Pranayama - loud breathing
*Suryabhedana Pranayama - right nostril breathing
*Bhastrika Pranayama - bellow breathing
*Shitali Pranayama - tongue-hissing breathing
*Bhramari Pranayama - nasal snoring breathing
*Moorchha Pranayama - swooning breathing (advanced practitioners only)
*Plavini Pranayama - floating breathing (advanced practitioners only)

EXERCISES FOR USING ANULOMA-VILOMA AND UJJAY PRANAYAMA

"Anuloma-Viloma Pranayama" is an action that creates balance within. This opens up the body to more beneficial breathing through inhaling and exhaling alternately by the two nostrils.

Instructions for Anuloma-Viloma Pranayama practice:

Sit in the position of Padmasana (Lotus) or Sidhasana (Perfect). Inhale through the left nostril, keeping the right one closed with the thumb of the right hand. Hold the breath, close the left nostril with the right ring finger and exhale through the right nostril. Then inhale through the right nostril, keeping the left one closed as you did before with the right. Hold the breath, close the right nostril with the thumb of the right hand and exhale through the left nostril. This completes one set, which should be repeated 3 to 5 times for the experienced Yogi. For the beginner it is best to start out with one or two sets and working up to more. Use care not to overtax yourself with this practice.

"Ujjayi Pranayama" is an action that creates heat, or vitality, within. Here, inhalation uses both nostrils, while exhalation is done using only the left nostril. It can be helpful for problems with phlegm, asthma and other respiratory ailments, and strengthens the nervous system and digestive system. (Can also be helpful for dieters!)

Instructions for Ujjayi Pranayama practice:

Sit in the position of Padmasana (Lotus) or Sidhasana (Perfect). Inhale fully through both the nostrils while constricting the lower part of the tongue and the glottis*. Inhalation should create a sobbing sound. Apply Kumbhaka for as long as you can, without overtaxing yourself. After that exhale through the left nostril, keeping the right nostril closed with the thumb of the right hand. This completes one set. Repeat 3 to 5 times for the experienced Yogi. Beginners start out with one set and work your way up, keeping within your own comfort level at all times.

These two practices can easily be incorporated into your usual Yoga practice and you'll find that the benefits of both of them can be felt very quickly - immediately in some cases. What is causing stress in your life may not change - but the way it affects you will!

Peace and Joy!

*Glottis: the space between the vocal cords, which produces the sound of your voice by movements in which space is opened and closed. Located all the way back into your throat, you can actually constrict this area by concentrating on it. For some it takes practice!