Ujjayi (Victorious Breath)

Transcription

1 Ujjayi (Victorious Breath) Sit with spine elongated and erect Inhale through your nose, drawing your breath in slowly Contract the back of your throat slightly as if making an ahh sound, but with the mouth closed This will create a slight hissing sound at the back of the throat Contracting the back of the throat also lets you regulate the flow of your breath, thereby allowing you to prolong the inhalation and exhalation As you continue with the slow inhalation, let your abdomen relax and expand Continue to contract the back of your throat slightly as if making an eeee sound, with the mouth closed, while you exhale Control the flow of your breath: let it be long and slow Continue to inhale and exhale in this way

2 Kapalabhati (Shining Face Breath) The exhalation is forced The inhalation is spontaneous There is a split second of retention after each exhalation Exhale vigorously through the nose: at the same time contract your abdominal muscles Then allow the inhalation to happen passively by relaxing your abdomen This is one round Repeat in a steady rhythmic series of exhalations. Emphasize the exhalation each time Contraindicated for those with ear infections, glaucoma or hypertension

3 Nadi Shodana (Alternate Nostril Breath) Sit comfortably. Place right hand in the Vishnu mudra (tuck index and middle fingers into palm) Bring your hand close to your nostrils. The way to use your fingers is as follows: Use the thumb to close off the right nostril and the 3 rd and 4 th fingers to close off the left nostril The Sequence of Alternate Nostril Breathing First close the right nostril with your thumb and breathe in through the left nostril to the count of two Now close the left nostril with your 3 rd and 4 th fingers and breathe out through your right nostril to the count of four Now keep the left nostril closed and breathe in through the right nostril to the count of two Lastly, keep the right nostril closed with your thumb and breathe out through the left nostril to the count of four The above sequence consists of one round of Nadi Shodana. To start with complete six rounds of Nadi Shodana.

4 4-7-8 Breathing Exhale completely through your mouth, making a whoosh sound Close your mouth and inhale quietly through your nose to a mental count of 4 Hold your breath for a count of 7 Exhale completely through your mouth, making a whoosh sound to a count of 8 This is one breath Now inhale again and repeat the cycle three more times for a total of four breaths Guidelines: Do it at least twice a day. You cannot do it too frequently. Use it whenever you are aware of internal tension. Use it to help you fall asleep. Start with four breaths and work to the goal of eight breaths at least twice a day.

5 Following the Breath Sit with spine elongated and erect Close your eyes and place your attention on your breath Follow the inhalation-pause-exhalation-pause When attention wanders (images and thoughts), gently bring your attention back to the breath Notice where you are observing your breath (nose, chest, passage through the airways or expansion of the abdomen) This is a subtle and powerful practice It is both simple and difficult Forms the basis of any practice of meditation

6 Squeezing the lungs Lengthening exhalation by squeezing more air out Using our abdominal and intercostal muscles By lengthening exhalation we will take deeper inhalations Breathe in Breathe out more more more Breathe in Breathe out more more more Do this for four cycles

7 ( Bhastrika (Bellows Breath) Stimulating breath Raises the energy of the nervous system Increases alertness Breathe in and out through your nose Keep mouth closed Inhalation and exhalation should be of equal length and as short as possible Start with 15 to 20 seconds and then revert to normal breathing Goal is to get to 60 seconds every day Great way to wake yourself up if sleepy Great way to dissipate mental fatigue

8