When should one ideally exhale while practicing yoga?

In yoga practice, exhaling during a body fold or contraction aligns with the body’s natural rhythms and enhances the effectiveness of the pose. When the body contracts, such as during forward bends or twists, exhalation facilitates deeper engagement of the muscles while also promoting relaxation and releasing tension. This process supports both physical and emotional release, allowing practitioners to deepen their poses and move more fluidly into any subsequent movements.

The act of exhaling when the body is engaged in a contraction helps in stabilizing the core, which is crucial for maintaining balance and form. It also plays a significant role in activating the parasympathetic nervous system, which induces a sense of calm and aids in the overall meditative aspect of yoga.

The other options typically do not align with the most beneficial timing for exhalation within yoga practice. Expanding the body often involves inhaling to fill the lungs and open the chest, which is contrary to the principle of exhaling during contractions. Transition movements may not have a standardized rhythm for breathing and can vary widely between practitioners, and exhaling at the end of the session, while beneficial for calming the body, does not relate specifically to the timing within individual poses.