Hello there,
This is Amanda from Ananda Amanda with another breathing practice for you.
We are going to practice two techniques,
Two breathing,
Yogic breathing techniques today.
The first one is Ujjayi or some people know it as the ocean sound or the Darth Vader breath.
And the second is a three part breath.
So we're going to add that in gradually.
So you could actually practice this standing like I am,
Or you could be seated in a chair or on a bolster on your yoga mat,
Or you could be laying down.
So this is perfect for any orientation that you're in right now.
You could do it right where you are.
So take a moment to find a comfortable asana,
A comfortable place to receive the practice into your body.
And you might move your head a little side to side,
You might align your crown with your heart.
And you might even soften your eyes and all the little muscles around your eyes and your mouth.
And then sense to begin with your natural breath.
Notice how that feels in your body.
Sense receiving your natural breath into a softening body.
And your mind might consciously begin to expand the breath down into the lower abdomen,
The lower dantian.
And now sense closing off or restricting the throat enough that you just you can hear an ocean sound in your own ears.
And as you practice Ujjayi,
What you might become aware of is your breathing will naturally you have the length of your inhalation and exhalation might naturally elongate.
Soften into your body,
Receive the Ujjayi in a softening body.
Eyes open,
Eyes closed,
Just fencing into what feels really natural and right for you.
And as as your nervous system begins to calm,
You might notice you become more alert to what is right here right now.
Things might become clearer and your attention may become more focused.
So now we're going to add in that three part breath.
So we're going to take three sips of air in.
The first sip of air will go into our lower belly.
The second sip of air will go into our ribs,
The middle part of our the middle lobes of our lungs.
And then the third sip of air will move into the upper chest.
As we exhale,
We're going to create the sound of the heart.
So the sound of the heart is HA HA HA HA HA HA elongated A.
So the three sips of air are going to go in belly,
Side ribs,
Upper chest,
And then we're going to exhale.
So when you feel ready,
Reconnect to that Ujjayi sound.
And here we go.
Sip of air into the lower abdomen.
Sip of air into the ribs and a sip of air into your upper chest.
Now,
Open your mouth and slowly exhale.
Good,
Let's do that again.
Sip into the belly,
Sip into the ribs,
Sip into the upper chest,
Exhale,
Emptying tension out of the entire body,
Out of the entire torso,
But also out of the energetic region of your heart space.
So let's do this for a minute or two and just see the effect that this has on our body and our mind and our heart.
When you're ready,
Join me.
Breathing in.
A couple more rounds.
One and now let go of any breathing practice and return to your natural breath.
Receive sensations in your fingertips and your palm.
Receive this softening body in this softening moment.
And when you're ready,
You might like to deepen your breath.
And as you exhale,
Exhale out of your mouth.
Noticing how that heart sound is made very naturally when we open our mouth and when we sigh.
It's a really helpful way of releasing us back into this moment.
Renewed,
Feel,
Calm,
Focus and mentally alert.
When you're ready,
You might like to wriggle your fingers and flutter your eyelids open.
You might even like to bring your hands into your heart.
Just feel where you're at right now.
Giving great thanks.
Have a lovely day or night wherever you are.
Namaste.
