Breath of Joy: Energize, Uplift and Cleanse

You give me joy, joy, joy, joy, joy!

There is something magical about December 1st. Somehow it is the start of a new season, a turning of the page, a permission to immerse head first into the spirit of the season. Whether celebrating Christmas, Kwanzaa, Hanukkah, Light... there is a magic to this time of year that cannot be denied. I see it in the eyes of my children... they are full of excitement, and there doesn't even seem to be a reason for the excitement, it is just there. As I embrace the joy, there is only one pose that I can think of to inspire even more joy, as well as to help put to rest any 'stress of the season' that might sneak up from behind. The breath of joy is a fantastic yoga breathing exercise (pranayama) that has the power to energize, uplift and cleanse mind, body and soul. It uses rhythmic body motion (coordinating arm movements with your breath) to facilitate deeper, fuller breathing. The motion in the arms helps to fill all areas of the lungs (lower, middle and upper) with fresh oxygen and charges the entire with energy.

It is undoubtedly one of my favourite 'poses'/breathing exercises. It is also one you can do anytime, and I was hazard to say anywhere (so long as you can find a little space of your own away from all the action). I still remember (in my past life when I worked crazy hours and spent my days immersed in the corporate world of strategic planning and organizational restructuring) sneaking into my office, closing the door and taking a pause with a few breaths of joy... the effect was amazing. No matter what was waiting for me on the other side of the door, I was renewed with energy and courage.

"Life is not about waiting for the storm to pass... It is about learning to dance in the rain!" ~ Anonymous

Taking position...
Stand with your feet hip width apart with a gentle bend in your knees. The inhalation is done in three parts, followed by a strong hara breath exhalation. Each part of the inhale corresponds to a movement of the arms. Make sure that it is one inhalation and try to avoid inserting a small exhale at the end of each part of the inhale.
Inhale through the nose and gently swing your arms up in front of you to shoulder height (parallel to the floor). Continue to the second part of the inhalation while swinging the arms open to the sides, opening in your heart center (making a T-formation). Feel your shoulder blades come together in the back as your chest opens in the front. On the third inhalation, swing your arms up overhead, fingers to the sky.
As you exhale, swing the arms towards the ground allowing your torso to fold forward as you let out a 'HA' sound.
Start of slowly to find a rhythm that is appropriate for you.
The breath is: in, in, in, out.
The corresponding arm movements are: front, side, up, down.
Repeat five to eleven times. At the end of the final exhalation, allow your upper body to hang down in rag doll... releasing and observing the effect of this breathing technique. When you are ready, slowly begin to roll up. Try to take a few full breaths to come up to standing stacking one vertabra on top of the other. Roll your shoulders back, bring your gaze forward and either: get ready to face the next moment in your day, or continue with some light stretching (e.g. half-moon stretches lifting your arms up and extending to the side).

Benefits...
The use of the arms with the inhalation encourages deep and full breathing infusing the body with fresh oxygen. The first inhalation (arms forward) encourages breathing into the diaphragm. The second inhalation (arms to the sides) encourages thoracic breathing. The third inhalation (arms up) encourages clavicular breathing. Then the deep and complete exhale at the end helps to detoxify the body (via the respiratory system) and get rid of any stale air that builds up in the lungs.
The pose naturally energizes the entire body, strengthens the arms and shoulders and it will, no doubt, make you smile!!

Taking care...
There are not too many reasons to hold you back from doing this pose, but I will note a few precautions for your personal awareness. Since the head falls below the heart for the exhale, you may feel lightheaded. This is not a major concern. Just take a moment to relax and find your natural breath again. If you need to, come down to the floor and relax in child's pose. However, if you have low blood pressure, practice slowly and go less deeply into the bend on the final exhalation. The one caution I will suggest is that this breathing technique is not recommended for anyone with untreated high blood pressure or injuries of the head (including severe migraines or glaucoma). It is important to keep your knees bent to protect your lower back against the slight bounce as you move through this rapid and dynamic breath. If you have lower back issues, go at a slower, gentler pace. As always, listen to your body and go only to your own personal edge.

This is one of my favourite yoga exercises as it encourages better breathing, engages the entire body, and always leaves me feeling lighter. With the holiday season, this is also a great breathing technique to release anxiety... take a moment to escape and return with less stress and ready to have fun. It's also one of the most fun exercises to do with the kids... as they are eager to move around and have no inhibitions being loud (even in yoga class, which really does not always have to be quiet). Whenever we do this pose at home we usually end up laughing on the floor (now that's reason to celebrate)!
Have fun, let go of your inhibitions and enjoy the smile on your face (not to mention the stretch for your body).

Have fun creating joy... from the inside out!!!!! There is incredible power in simply carving out a little space in your life for moments of joy.