Breath Meets Movement : Sun Salutations With Ujjayi Breath

A vinyasa practice built around Ujjayi breath, using three rounds of sun salutations to bring the breath and movement together. About 17 minutes.

Suitable for all levels. Props are up to you. If you usually use them in your practice, have them close by.

Move slowly and never push into sharp pain. If the breath ever feels rushed, let it return to normal any time.

Music: Gentle Piano Melodies Embracing the Calm Waves of a Serene Evening by u_7pfti7ruxe.

Transcript

Find a comfortable seat. On your mat. Sitting with your spine tall, Your neck straight, Chin parallel to the mat. And allow your shoulders to roll down your back. Let your hands rest gently on your legs or on your lap. Soften your gaze. Close your eyes and just begin to arrive here. Today's breathing practice is ujjayi breath or victorious breath. It's a common breathing exercise you may have heard in Vinyasa practices or more. Yoga practices with more movement, Like power yoga or. . . Traditional Ashtanga practices, You practice Ujjayi breath. So we're going to start seated. We'll do a few rounds of the breathing and then we'll go through some sun salutations with AJ Brown. So to practice this breathing exercise. Think about bringing a slight constriction to the back of your throat. So think about when you're fogging up a mirror. If you do it with your mouth open, You're kind of making a ha ha sound. So that feeling at the back of your throat. And that's what your exhales are. Feel like and sound like except you're doing it with your mouth closed. So you can try it with your mouth open and just see how that feels and then you can try it with your mouth closed afterwards. One thing about this breathing exercise, If you have a sore throat or your nose is blocked or for any reason this doesn't feel comfortable, Please don't do it. Just deep long breaths in and out of your nose or in through the nose and out through the mouth is perfect. But if you want to try it out, Try it with your mouth open. Do a few sounds like you're fogging up a mirror. And then when you're ready, Inhale through the nose. And then exhale with the constriction at the back of your throat. So breathing deeply, And the breath. This breath is audible especially the exhale you can hear breathing, But don't overdo it so it doesn't have to be too loud It's usually you they can hear it if you're in a yoga class maybe the person next to you can hear it But it's not it's not too loud so Make sure your breathing is audible, Kind of like the sound of breathing. Ocean waves. I think of it when a cat is purring. I think of ujjayi breath. So it's audible, But it's very quiet and soft. So let's do a few rounds together. Inhale through the nose. Start with a full exhale through the mouth, Let it go. That's it. Two more like that inhale through the nose exhale sigh it out and last one. Good, Now try it with your mouth closed. Inhale deeply through your nose. Exhale. Here let's do five rounds at your own pace inhaling deeply through your nose and exhaling fully. Two more like that. Notice if you're tensing your jaw or your forehead. See if you can soften. And then when you're ready, Bring your hands by your side, Inhale, Reach your arms all the way up, Palms touch overhead. And then exhale to bring your hands to your heart, Bow your head to your hands, And think of one thing. You're grateful for today. When you're ready, Come to the top of your mat. So we're going to start our sun salutation. Find the top of the mat. I'm going to face this way today because that's where the sun is. So finding the top of your mat, Coming to standing in. Mountain pose, So standing tall. Your feet can be hip distance or shoulder distance apart. And then feel the four corners of your feet on the mat. Maybe lift your toes, Just notice the feeling at the bottom of your mat. Bottom of your feet and then slowly bring your toes back. Standing tall. Slight tuck of the tail, Pull your belly towards your spine. Roll your shoulders down your back. Good. Standing tall in Mountain. Deep breath in. Ujjayi breath out. Two more like that, Inhale. And exhale. One more. Good. When you're ready, Moving with our breath. So as you inhale, Reach your arms all the way up, Palms touch overhead. Exhale, Fold forward over your thighs. Bend your knees a lot. Bring your hands to your shins, Halfway lift. Fold forward as you exhale, Plant your palms on the mat. Step the right leg back. Inhale, Open up your heart. Good. Exhale, Step back to plank. Knees up or down. Take a deep breath in. Exhale, Knees, Chest, Chin come all the way down to your belly. Tops of the feet pressed down, Inhale, Back bend. Exhale to lower. Good. Inhale, Push up to table or plank. And exhale, Downward Facing Dog. Breathing deeply, Inhale through the nose. Ujjayi breath out. You. Two more, Inhale. And exhale. The last one. And exhale. Next inhale step the right foot forward to a lunge open up your heart Exhale, Left foot forward beside the right, Fold over your thighs. Hands to your shins, Halfway lift, Inhale. Fold forward as you exhale. Good, Inhale, Come all the way up, Reach up, Palms touch, Overhead. And exhale, Bring your hands to your heart center. Get back inside, Inhale, Reach. Exhale, Fold forward. Halfway lift as you inhale. Fold forward as you exhale. Plant your palms, Step the left leg back, Open up your heart, Inhale. Step back to plank, Exhale. Knees up or down. Take a deep breath in here. Exhale, Drop your knees, Your chest and your chin, Come all the way down to your belly. Inhale to backbend. Exhale to lower. Inhale push up table or plank and exhale, Downward facing dog. Inhale through the nose. Exhale Ujjayi breath out. Good, Next inhale, Step the left leg forward, Open up your heart. Exhale, Right leg beside the left, Fold over your thigh. And see your shins halfway lift as you inhale. Fold forward as you exhale. Good, Inhale, Come all the way up, Reach up, Palms touch, Overhead. And exhale, Bring your hands to your heart center and standing tall in mountain pose. Take a deep breath in. Long breath in. We're going to do that one more time. Inhale, Reach. Exhale fold. Inhale to halfway lift. Exhale to fold, Good, Stop the right knee. Leg back, Inhale, Open up your heart. Exhale, Step the left leg back. Plank pose. Deep breath in. Exhale, Drop your knees, Your chest and your chin, Come all the way down to your belly. Inhale to backbend. Exhale to lower. Inhale, Push up, Table or plank. Exhale, Downward dog. Inhale, Right leg forward, Open up your heart. Exhale, Left leg forward, Fold forward over your thighs. Halfway lift as you inhale. Fold forward as you exhale. Inhale come all the way up reach up palms touch overhead and exhale, Bring your hands to your heart center. Inhale, Reach. Exhale, Fold. Halfway lift, Inhale. Fold forward, Exhale, Plant your palms, Step your left leg back, Inhale. Right leg back, Exhale. Taking a deep breath in here. Exhale, Knees, Chest, Chin, All the way down to your belly. Good backbend, Inhale. Come all the way down, Exhale. Push up, Table or plank, Inhale. And downward facing dog, Exhale. Step the left leg forward, Inhale. Right leg beside the left, Fold, Exhale. Halfway lift, Inhale. Fold forward as you exhale. Good, Inhale, Come all the way up. Reach out, Palms touch, Overhead. And exhale, Bring your hands to your heart center. And by your side, Mountain pose. Deep breath in. Long breath out. One more inhale. And exhale. And do that one more time. Inhale, Reach. It's helpful. Halfway lift, Inhale. Fold forward exhale plant your palms step the right leg back inhale left leg back as you exhale, Come all the way down to your belly. And hair. You're back Ben. And as you exhale, Downward facing dog. Good, Take a deep breath in. Long breath out. Good. Right leg forward, Inhale. Left leg beside the right, Fold, Exhale. Halfway lift as you inhale. Fold forward as you exhale. Come all the way up, Extended mountain inhale. And see your heart exhale. The second side, Inhale reach. Exhale to fold. Hands to your shins, Inhale. Fold, Exhale. Plant the palms, Step the left leg forward. Back. Inhale, Open up your heart. As you exhale, Step back, Lower all the way down to your belly. Inhale to backbend. And exhale downward facing dog. Deep breaths in. A long breath in. Step the left leg forward, Inhale. Right leg beside the left, Fold, Exhale. Hands to your shins, Halfway lift. Fold forward. Come all the way up. Extended Mountain. Inhale. Hands to your heart. Exhale. Good, Pause here. Bring your hands by your side. Deep breath in through your nose. Dry breath out. Okay, Two more. Okay, Slowly make your way to a seat. So come to a comfortable seat. Sitting with your spine tall. Your neck straight, Your chin parallel to the mat. Soften your shoulders, Down your back. Soften your gaze or close your eyes. Slow down your breath. Notice how you feel. Bring your hands by your sides. As you inhale, Reach your arms all the way up, Palms touch your overheads. And exhale, Bring your hands to your heart center. Bow your head to your hands and thank yourself for coming to your mat today. For spending this time for yourself, For your practice. Thumbs to your third eye, The space between your eyebrows. May your thoughts be kind. Thumbs to your lips. May your words be caring. Thumbs to your heart centre. May your heart be filled with love and gratitude. Thank you for practicing with me today. Namaste.