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Full complete breath for a full complete life

Full complete breath for a

Full complete life

Full complete breath for a full complete life - Goodyoga

Everyone enters into this world with an inhale and exits with an exhale. It is the bridge that exists between life and death. With the combination of our inhale and exhale we live and without it, we die. Nonetheless the majority of people today do not know how to breathe and enjoy the sensations and benefits that a full and complete breath offers. The majority of us have forgotten how to breathe correctly due to bad posture habits and/or stress.

When we breathe an incomplete or shallow breath the results can be digestion problems, skin problems, anxiety, stress, depression, unexplainable aches and pain, as well as difficulties in thinking clearly, sleeping, high blood pressure, weak immune system as well as struggling with low levels of energy.

Thankfully, breathing a full and complete breath is an easy thing to learn and enjoy. It just takes a bit of practice and awareness.


Why is it important to maintain a full and complete breath?

Full complete breath for a full complete life - Goodyoga

Oxygen is food for our brain and nervous system. We get this molecule with each inhale and we make space for more with each exhale. Getting this brain nutrition isn´t any more complicated than breathing in and breathing out. Nonetheless the depth of the inhale and exhale determines the quality and amount of nutrition we wish to offer our mind and body. The quality of each breath determines if we are well fed or underfed. Just think about what your life would be like if you ate and drank very little water for 1 day, 2 days…10 days? What would your levels of energy be like? How long would you live?

It is the same with your breath. If we do not breathe fully, bit by bit we cause our entire bio-neurological system to suffer and slowly die due to lack of oxygen nutrition.

What is a full and complete breath?

Full complete breath for a full complete life - Goodyoga

A full and complete breath uses all of the space we have inside our lungs for the inhale and releases all the air that is inside on the exhale. In order visualize this, think about 360 degrees of breath and notice the movement of the breath not just in the chest but also the belly and back.

Think about the lungs like a big balloon housed inside the ribcage. With each inhale see if you can feel the breath pressing out towards the sternum and down towards the belly button, to the left to the right underneath the armpits and to the back down towards the lumbar spine.

There is actually more space in the back of the lungs than in the front and so when we breathe fully and completely, we open the entire ribcage which can help to relieve shoulder and neck tension while at the same time giving a massage to the internal organs and the spine.

What is the function of breath in the practice of Hatha Yoga?

Full complete breath for a full complete life - Goodyoga

When we breathe consciously and fully we are able to use the power of our breath to help us correctly execute the poses and enjoy all the benefits that they offer.  With each breath we affect all the different levels of our body-from the bone to the skin, from nerves to cell and cell to the very atom. Various forms of Hatha Yoga poses target different aspects of each of those levels.

Each breath acts a bridge between the form and intention of each pose.

When practicing Yoga try and visualize an expansion with each inhale not just in the lungs but also throughout all the systems of the body. With each exhale allow that expansion of muscle bone and cell to then sink into that newly created space created by the inhale.

Often times when we practice a pose it is easy to forget to breathe, especially if we are in a difficult pose but if we bring our intention into the breath and direct it to those points of resistance and learn to accept and then let go of those sensations with our breath and awareness, we are able to start to observe how the body and mind change. When we start to observe and let go of the resistance that exists in mind and body during our practice via the bridge of breath, that is when we really start to enjoy  the process of Yoga not just the end result and deep relaxation of Savasana.

How to achieve a full and complete breath?

Yoga Postures (Asanas)

Full complete breath for a full complete life - GoodyogaAll the poses of Hatha Yoga have the purpose and goal to help us sit comfortably in meditation while maintaining a deep and full breath. As I often mention in all of my blog posts, Yoga is all about connections and it is an error to disconnect one pose or one part of the body from the other. Nonetheless I will highlight some specific poses that work directly with the ribcage, diaphragm and consequently the lungs and breath.

Full complete breath for a full complete life - GoodyogaPoses like Ustrasana (Camel Pose) work directly with the ribcage and the lungs housed inside. In this pose one should focus on lifting the sternum up to the sky, the shoulder blades down away from the ears, in towards the spine and bringing the breath to space below the sternum and xyphoid process more than simply leaning backwards. Think of it as an extension UP and then back. Keep the legs strong to lift out of the pelvis. In this way you are able to start opening the chest while working with the vagus nerve and protecting the lumbar spine.


Parighasana (Gate Pose) is another excellent pose to help increase space for the breath because the lateral flexion opens the space between the pelvis and the ribcage as well as between each rib. Bring the breath towards the side with the bent knee thinking about  pressing the breath out through the ribs and skin along the sideline. Be careful to not lift the shoulders up to the ears, especially when lifting the arm up overhead. Doing this will hurt the neck. Also, keep the legs and gluts active to allow you to align the spine extend out of the pelvis and protect the lumbar spine.

Full complete breath for a full complete life - Goodyoga

Forward folds allow space to be created between the shoulder blades if the intention of the breath is brought to the back.  The extension forward separates the ribcage from pelvis allowing more room for the diaphragm. To avoid compression of the spine, it is important to keep the lumbar spine extended and avoid curving it. If you are doing a forward fold on the ground, sitting over a few blankets or blocks with the sit bones firmly placed on them (not tucked forward) can help in achieving the full benefits of these poses while avoiding injury to the lumbar.

Full complete breath for a full complete life - GoodyogaFull complete breath for a full complete life - Goodyoga

These are just some examples of the poses that can help you breathe better while activating the vagus nerve. However, it is also important to work with the pelvis to maintain the space in the ribcage and along the torso. To understand this connection between pelvis, posture and breath, you can read more here.


Prana in Sanskrit means vital energy.

Full complete breath for a full complete life - GoodyogaPranayama is a way to maintain control and increase this vital energy via breath exercises.  One can say that the postures of Hatha Yoga prepare the body for Pranayama and Pranayama is preparation for meditation. There are many different ways to practice Pranayama. All the various forms help us to become more aware of the movement of breath so that we are more and more capable of extending the inhale and exhale via both nostrils to maintain a balanced breath- allowing us even access to both parts of the brain. I have already written a blog highlighting some different forms of Pranayama with pictures and explanations. If you would like to learn more about the different forms of Pranayama, Kriyas, Bandhas and their benefits, you can visit this page.

Yamuna Body Rolling (YBR)

I love the tangible logic behind the routines and techniques of Yamuna Body Rolling. Due to the pressure of a ball in specific points throughout the body it becomes easier to open and release blocks within the body as well as become aware of the importance and movement of breath than with Yoga poses alone.

Full complete breath for a full complete life - Goodyoga

Stand Tall: Posture Workshop

YBR offers a way to enter the body with greater depth and awareness since the balls are something that one can feel and the breath is subtle and intangible. Combining YBR breath routines with Yoga asanas is a way to quickly increase lung capacity, relieve neck and shoulder pain and make Hatha Yoga poses and pranayama more accessible and enjoyable. I invite you to experience the difference yourself by signing up for one of the Good Yoga workshops centered on either the pelvis, neck & shoulders and/or breath…or all three!

En Fin…

As mentioned at the beginning, the benefits that one enjoys living a life with a full and complete breath are expansive and positive.

Full complete breath for a full complete life - Goodyoga

The lungs form a part of the digestive system and for that reason they not only help us with the ingestion of oxygen and the expulsion of carbon dioxide but a full and complete breath offers and massage for all of the internal organs and spine. This can manifest in less digestive problems, more energy, better skin, lower blood pressure as well as activation of the vagus nerve which influences parasympathetic activity which lowers levels of stress and anxiety, can improve quality of sleep, offer an ability to think with greater clarity and move with better coordination.


When we integrate the habit of breathing during our asana practice, especially during the more difficult poses, this habit can be transferred into our daily life. When confronted with a stressful situation we have a greater capacity to use our breath to center us in our pre-frontal cortex, and act with logic rather than reacting from a place of fear or instinct (link here).

Full complete breath for a full complete life - GoodyogaThe connections that exist between mind and body, between each muscle, bone and cell are incredible and vital. The breath acts like a bridge between each of these connections. So with a full and complete inhale and a full and complete exhale we are offering ourselves an opportunity to enjoy and thrive a full and complete life within and between each of these connections.


If you are interested in enjoying a full and complete breath don´t wait to reserve your place in the upcoming Good Yoga Breath workshop the 7th of June 2018  where Yamuna Body Rolling and Hatha Yoga (Asanas, Kriyas, Bandas, Pranayama) tecniques will be used to help open up the entire ribcage to alleviate neck and shoulder pain, clean the respiratory system, activate deep core muscles like the pelvic floor and increase lung capacity by removing blocks from the ilias soas and diaphram so that you can enjoy all the benefits that a full and complete breath can bring.

Full complete breath for a full complete life - Goodyoga

New Year New Life: How to embrace change and uncertainty

New Year New Life: How to embrace change and uncertainty - Goodyoga

Changes can always be a cause for great stress or great excitement, or a bit of both. As I have evolved in my life and Yoga practice I have learned that when I am faced with a challenge if I go back to my breath and what I learn on the mat, the mind quiets and answers unfold. I write this blog now because I know as the old year comes to a close it is easy to get stressed out with all the to do lists, end of the year tasks, and the organization of various social and business events, but it doesn´t have to be that way. 2016 is a new year for your to start a new life and learn how to embrace change and uncertainty.

This year I have faced various unforeseen events, some pleasant and some not so pleasant, but instead of looking at each task as a goal to be completed or another plan foiled, I have tried my best to breathe into it and focus upon it all as a journey to be experienced. I know this is so much easier said than done, but you have to start somewhere, and if something doesn´t work out as you planned, great! Look for the new adventure that has come your way, another great chance to exercise your creativity, and embrace it…let go of resisting its existence. Just like in Yoga, resistance only leads to pain.

New Year New Life: How to embrace change and uncertainty - Goodyoga

Good Yoga IPTS Retreat

I wax philosophical in this post as I ponder all of the changes and challenges that have erupted this past month. I had to move studio and home and search out and find new ones all within 30 days. Within that short time period and through the wonderful process of serendipity I found a new apartment, and a wonderful new space to teach and collaborate future ventures with Lula of SeYoga in Triana (Calle Santisimo de las tres caidas 1…also known as calle torrijos) and Betty of Hija de Los Lobos, while witnessing my Good Yoga student base grow in Gaia (Centro de Estudios Alternativos Calle Luis de Vargas 6). I was blessed with the help of 5 wonderful souls who helped me move everything from my old apartment and studio in less than 3 hours and had a wonderful end of the year Yogi Cena (dinner) with the GoodYoga clan. That is the good news….within those same 30 days I still found myself waiting on my deposit from the former flat (a common annoyance in Spain is that landlords do not give back deposits), as well as an order of materials from the USA that is currently still stuck in customs (another common annoyance in Spain), but living in Seville has taught me a level of patience that I never had to exercise in India. And I am not kidding at all when I say it has been my daily practice of Yoga that has enabled me to deal with the chaos of it all. I remember the day I felt I had reached my breaking point. Cold showers, fights with the landlord, constant presence of maintenance in my new apartment, problems with a dear friend, the stupidity of Spanish correos and customs, no internet to connect so I could reach out to my family abroad…locking myself out of the new flat (oh yes…I did that…and then had to pick my lock to get back in as the landlord was useless, he wouldn´t even make a phonecall!!!)…I was exhausted….but once I got back on my mat and I moved deeper into each pose and into my breath, I could physically feel the tension, the uncertainty, the fear and anger…literally melting away.

New Year New Life: How to embrace change and uncertainty - Goodyoga
I try to explain this feeling to those who have never practiced yoga, and they look at me like I am some kind of alien, or wacky new age hippie who doesn´t have a clue about life…but the fact is…I have probably experienced more of life than most people my age (…and I am not bragging, just stating that my life has not been one of white picket fences and apple pies…) and the one practice that has enabled me to carry forward every day and work through the deepest of depressions, overcome disabling anxiety, and confront and fight the fear of uncertainty and loneliness, has been my Yoga practice. My own personal Yoga practice.

I studied Psychology, I have my Masters in Applied Sociology. I have attended the positive psychology workshops. I know the tricks they sell and the techniques they seek to prove…but the ones that work, all have their base in Yoga…and Yoga is not a theory that can be explained intellectually, it is an experience that must be experienced personally, within one´s own body and one´s own breath.

New Year New Life: How to embrace change and uncertainty - Goodyoga

Good Yoga Workshop December 2015



I love to teach Yoga and compliment it with Body Rolling because I know how effective it is in creating peace, space and clarity in my own life. A major book worm and library junkie, I have always been in my head and for me, getting into my body has been the key to my mental and spiritual transformation. It is not uncommon for me to break into tears, sigh or even let out a scream as I leave a pose, or roll over a ball…so grateful for the space and release I feel on all three levels, physical, mental and emotional. Yoga works upon so many levels and can be approached from many different angles, and that is the beauty of it.

New Year New Life: How to embrace change and uncertainty - Goodyoga

Good Yoga Workshop December 2015


New Year New Life: How to embrace change and uncertainty - Goodyoga

Good Yoga Workshop December 2015

Yoga at its base and in its purest form is not a dogma. It is not a religion. It is an educative tool that helps each individual to learn how to listen to their own cells. When we learn to listen and interpret the language of our own cells, there is no need for religious dogma, fad diets, ancient texts or fashionable well marketed guru´s. The answers are all right there inside of us. It is good and almost always necessary to seek out guidance and teachers, but the best teachers are the ones that do not preach, but teach their students how to feel and think for themselves. I have been blessed with such wonderful teachers in my own life and consequently I maintain this to be my own teaching philosophy, and guide my students with meticulous detail so that they too can feel and understand each pose for themselves.


New Year New Life: How to embrace change and uncertainty - Goodyoga

Good Yoga Workshop December 2015

New Year New Life: How to embrace change and uncertainty - Goodyoga

October Workshop YBR & Yoga

As 2015 closes down, I look forward to the new adventures that await me as I mark another year on this earth, expand my student base with the Gaia Centro de Estudios Alternativos, begin new projects and classes with the wonderfully genuine Lula of SeYoga and the sassy Betty of Hija de Los Lobos and connect more and more with those around me and the space within me. Each teacher and student is a great lesson waiting to unfold and in that observation I love to meditate upon the great fusion that exists between teacher and student and how the best relationships are synergetic in nature. One might say that a Yoga teacher is a just an interpreter that guides a student to understand the language of their own body, mind and heart….and as any interpreter will tell you, there are always new words to be learned and subtle phrases to be decoded, and that is the great adventure.


New Year New Life: How to embrace change and uncertainty - GoodyogaEvery new challenge or change in plan is just another chance for us to use our own unique and amazing human creativity. Being human really is pretty freaking awesome. The ability to create something out of nothing and nothing into something on the scale and level that we do…is something uniquely human. Take this idea with you into the New Year and instead of freaking out on and screaming at or stonewalling, one, or many of your kin; or crying away when the Christmas dessert goes wrong; or hiding away in a hole when you realize that your New Year´s Eve will be spent alone…take a deep breath. Get on the mat. Do a headstand. Put your feet up the wall, or just hang out in a forward fold and breathe deep. Breathe into the 360 degrees of space that exists within your lungs, between muscle fibers and cells, and see what inspiration will bubble up as the monkey mind quiets and the creative human spirit opens and unfolds.


And if you find that you just can´t do it alone…

Good Yoga classes start up again January 18th 2016. 

New Year New Life: How to embrace change and uncertainty - Goodyoga

Good Yoga Workshop December 2015

See you all on the mat!
New Year New Life: How to embrace change and uncertainty - Goodyoga  OM:)


Seville International Day of Yoga Photos and Video

Here are some photos and a video of the International Yoga event in Seville, Spain.

A special thank you to everyone who came out to celebrate the first ever International Day of Yoga. It was a great privilege to share the same breath and space with so many kind and positive people.  This year was the planting of the seed, next year I am sure the event will be even greater with even more professors and centers of yoga available to teach and share their knowledge both on and off the ¨Yoga¨stage.

A little video featuring the great students

(and professor!)

of Good Yoga on channel 5…

Seville International Day of Yoga Photos and Video - Goodyoga

Click here to see the video

International Day of Yoga Seville Good Yoga

…as well as a fun little article.

Seville International Day of Yoga Photos and Video - Goodyoga

Traditional Indian Dance during International Day of Yoga Seville, Spain.

 Have a look and enjoy !



Celebrating the first ever International Day of Yoga

June 21, 2015

” International Day of Yoga”

Celebrating the first ever International Day of Yoga - Goodyoga

The ¨Setas¨

10: 00-13: 00


Bring only a mat and a smile.

Celebrating the first ever International Day of Yoga - Goodyoga

For all who are curious and who are already lovers of Yoga. Beginners and those advanced in their practice. All are welcome. Organized by Karina Trujillo of SevillaLoveYoga, Good Yoga is very happy to inform you all that she will be participating in this international event doing what she loves doing most, guiding Yoga postures in the outdoors under the shade of the Setas in the center of Sevilla .

Everyone  in the world breathing and moving together.

Celebrating the first ever International Day of Yoga - Goodyoga

For all those who come, it will be a great opportunity to meet other people who practice Yoga and learn more about the variety and wisdom of this ancient technique. Below is an official description of the event.



Celebrating the first ever International Day of Yoga - Goodyoga


It is an initiative that seeks to bring the practice of Yoga to the public spaces of the city of Seville, completely free and accessible, regardless of sex, age, religion or philosophy of life, everyone can join these meetings club, where they can feel the benefits of this ancient discipline and decide to incorporate healthy habits into your life for a full life.



Celebrating the first ever International Day of Yoga - Goodyoga


To start with this project, we chose to join forces with the United Nations in the “Celebration of the International Day of Yoga”. This coming June 21, 2015, The Setas of Seville, Plaza Mayor, will be a “Stress Free Zone” an open meeting place where everyone can live a unique experience of wellbeing.

The celebration takes place at national level in Madrid; Organized by the Embassy of India in Spain, also in the cities: Cádiz, Almería, Barcelona, ​​Malaga, Palma de Mallorca and Seville The culture department of the embassy has also informed us that more cities will soon join this global movement.

Internationally more than 265 cities around the world will join forces to make the first Yoga Day celebration a memorable day.

If you’re in Seville and want to participate in this worldwide movement JOIN by signing up on via the link below: Celebrating the first ever International Day of Yoga -

I’m sure it will be a unique and inspiring event. Mark the date on your calendar. Start your summer in peace and calm.

I hope to see you there!

Celebrating the first ever International Day of Yoga - Goodyoga