Pranayama
The Yogis, already from the very beginning, used the breath and breathing techniques as a tool to change and alter their brain functions in order to induce or bring about more balanced state of mind and hopefully also a higher state of consciousness.
Pranayama is a practice of breath control in yoga that involves various breathing techniques and exercises to regulate the flow of prana (life force energy) in the body. The practice of pranayama has been shown to have a significant impact on mental health and well-being.
Pranayama helps to calm the mind, reduce stress, and improve mental clarity and focus. By regulating the breath, it can help to balance the nervous system, reduce anxiety, and promote relaxation. Pranayama is also known to improve overall physical health, including boosting the immune system and improving lung function.
Some specific Pranayama techniques have been studied for their impact on mental health. For example, alternate nostril breathing (Nadi Shodhana) has been shown to reduce stress and anxiety levels, while Kapalabhati (a breathing technique that involves rapid, forceful exhales) has been found to increase alertness and reduce feelings of fatigue.
Overall, incorporating Pranayama into a regular yoga practice can be a helpful tool for managing stress, improving mental health, and promoting overall well-being. However, it’s important to practice Pranayama under the guidance of a qualified teacher, as some techniques may be contraindicated for certain health conditions.
Classically, Pranayama is said to be the transition between the outer and the inner world — the vehicle through which we internalise, feel the body, and experience our inner life. It is conscious breathing rather than deep breathing, and requires an approach based on self-observation.
Every Saturday, before the Mysore class, I will guide you through 30 minutes of safe, grounding Pranayama techniques. You will experience a sensation of openness, calmness and expanded awareness on both body and mind. This will help you transition into the Mysore practice feeling your mind more steady and calm, the body more receptive and soft.
Daily Routine
Maintaining consistency in your Yoga practice is essential for growth and development.
Begin with meditation and pranayama. Start your practice with 5–10 minutes of seated meditation and pranayama before moving into your asana practice.
Practice with curiosity and awareness. Move through your practice with a calm, inquisitive mind. Listen deeply to your body, avoid pushing beyond your limits, and allow the practice to unfold with ease. Finish with 7–10 minutes of rest in Śavāsana to absorb the benefits of your practice and support your nervous system.
Reflect and journal. Take 5–10 minutes to write down your thoughts, sensations, and any changes or insights you noticed during your practice. This simple ritual helps cultivate awareness and deepen your connection with yourself.
Commit to consistency. Practice regularly and with dedication, allowing this time to become a daily moment of connection with yourself.
Create a supportive environment. Whenever possible, practice in a space that encourages focus and inner stillness—whether it's a yoga shala, a dedicated corner of your home, or a natural setting that inspires and nourishes you.
Practice with me
You are very welcome to join my morning Mysore classes in Garbatella, a charming neighbourhood, a wonderful mix of villas, flowery alleys and secret courtyards, one of the most authentic – and heartfelt – neighbourhoods in Rome, which I have chosen as the home for my morning Mysore program. Classes will be held at Yoga Vibe and Villetta Social Lab to continue supporting cultural and social projects that are important for the neighbourhood and our city.
