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In Kundalini Yoga, it is a well known fact that breathwork is the source of all energy. One of the main Pranayama practices, which you can use no matter your experience, is the Three-Stroke Breath. Here you can discover how to master the art of this breathwork.
Benefits of this Breathwork
- Improves overall health and vitality
- Provides a sense of mindfulness
- Enhances energy and projects radiance
- Relieves stress and feelings of anxiety
How to do the Three-Stroke-Breath
If you are looking to improve on your own sense of wellness and radiance, Kundalini yoga’s Three-Stroke-Breath is one that is worth getting to know. First, find somewhere quiet where you are not likely to be interrupted and follow the steps below.
Once in your space, adopt Easy Pose (or any other comfortable seated position) to begin. Lengthen the spine, keeping your chin slightly in and lift up through the chest.
For this breathwork, clasp your hands together with your right palm on top of your left and your thumbs crossed on top. Keep your fingers grouped together so that your left fingers cover the side of your right hand, and slowly raise your hands up to your Heart Center.
When you feel ready to, gently close the eyes and keep them comfortably closed.
Now you are in the correct position, you are now ready to begin this powerful pranayama.
Using one second per stroke, take three strokes (a three second inhale) through your mouth. At the same time, with each stroke (or inhalation), tighten and release your grip on your hands. Maintain concentration on both your hands and your breath, so that you create what feels like a pulse.
After these three strokes, exhale through your nose in one stroke (one exhale per second). During the exhalation, relax the grip of your hands so they resume to a resting position.
Repeat this set of strokes (three-one) for a number of breaths. It is up to you how long you spend with this particular breathwork, however to reap the full rewards, aim for at least 15-30 minutes.
If you are starting out, it’s totally ok to practice for a shorter period at first, then build up as you gain more confidence!
To bring the meditation to a close, hold the breath, increasing the grip on your hands and clench your entire body. Try to hold this for 20 seconds to bring your energy central and then take a long exhale out. Repeat this, bringing particular focus to your spine. Inhale a third time, hold the breath, exhale then relax.
The key here is to synchronise the pulsing of your hands to your breath. Don’t worry if this feels uncomfortable at first. You will find it becomes more rhythmic the more you practice.
When you have the Three-Stroke Breath mastered, you can use it whenever your radiant energy needs a boost. Why not try adding it to your morning practice to kick-start your day?