Welcome to this transformative journey of breath.
In this session,
We'll explore four powerful pranayama or yogic breathing techniques designed to cleanse,
Purify,
And activate all your chakras or power centers.
By engaging in these ancient practices,
You'll boost your entire system,
Aligning body,
Mind,
And spirit to tap into super consciousness.
Science shows that controlled breathing not only enhances physical health,
But also rewires the brain,
Promoting deep mental clarity and emotional balance.
Let's breathe together and elevate your energy to new heights.
Let's begin with alternate nostril breathing,
Sitting upright with your back straight.
Your legs can be crossed or out in front of you.
You will use your thumb and pinky finger to block your nostrils.
Begin with a cleansing breath by breathing out of the left nostril and blocking the right with your thumb.
Then breathe in through your left nostril for the count of six.
Block both nostrils and hold for three.
Release out of the right nostril for the count of six.
Block both nostrils and hold for the count of three.
And then breathe back in through the right nostril for the count of six.
Hold for the count of three,
Block both nostrils,
And releasing out of the left for the count of six.
Hold out,
Block both nostrils for the count of three.
Hold out,
Block both nostrils for the count of three.
Breathing back up through the left for six.
Block both nostrils,
Hold in for three.
Release out of the right for six.
Hold out,
Block both nostrils for the count of three.
Hold in through the right nostril for the count of six.
Hold in for the count of three,
Block both nostrils.
And finally release out of the left for the count of six.
And then placing your palm back on your lap.
Now for the second yogic breath practice,
Turtle breathing.
Breathing in through the nostrils whilst moving your chin slightly forward and up,
Just like a turtle would pop its head outside of its shell.
And as you breathe out,
You're going to release the air out of your mouth and gently lower your chin to the chest,
Releasing out of the back of the neck.
Let's begin.
Breathing in through the nostrils,
Chin slightly forward and up,
Bringing energy in through the front of the throat,
Then releasing out of the mouth and lowering chin to chest.
Continue.
Breathing in through the nose,
Lifting the chin slightly forward and up,
And then releasing the breath out of the mouth,
Lowering chin to chest.
Repeat this 21 times.
As you breathe in,
Imagine energy flowing into the front of your throat.
As you breathe in,
Imagine fresh revitalizing energy flowing into your throat.
As you breathe out,
Imagine that you can release all blocked energy out of the back of your neck.
Breathing in,
Filling your throat with fresh vital prana or life force.
Breathing out,
Releasing all stale energy.
Once you have completed 21 rounds,
Just sitting with your eyes closed and your awareness in your third eye chakra,
Between the eyebrows.
Now,
Let's begin the third yogic breath practice.
This one is Bhastrika or Bellows Breath.
You will focus your awareness around the stomach area as you do this.
What you're going to do is take a deep breath in,
And then you'll force the air out of your nostrils with your mouth closed,
With a count of 21,
Imagining that you're trying to snuff out a candle with the outward breath.
Do not worry about the inward breath.
Simply focus on forcing the air out of the nostrils.
It will sound like this.
We're going to do this for the count of 21,
And then at the end,
We'll take a deep breath and release from the belly area.
Let's begin.
Breathing in,
Take a deep breath in,
And as you breathe out,
Releasing out of the belly,
Front and back of body.
Let's repeat that round of 21 once more.
Breathing in,
Take a deep breath in,
And release out of the whole belly area as you breathe out.
And now,
To the fourth and final yogic breath practice of Deer Breathing.
Take your awareness to the base chakra at the base of the spine.
Breathing energy from the earth and fill the base chakra with the air.
With this energy.
Then hold the breath in and squeeze the perineum muscles for the count of seven.
With every squeeze,
Imagine you can pump energy up the spine,
Up to the crown chakra on top of the head.
Then breathe out and release the energy up and out of the crown through all your upper chakras.
Breathing in once more,
From the earth,
Filling the base chakra.
Then squeezing the perineum muscles for the count of seven,
Pumping the energy up the spine.
For the count of seven.
Breathe out,
Release out of the crown chakra.
Breathing in from the earth to the base chakra.
Hold the breath,
Squeeze and pump the energy up the spine.
For the count of seven.
Then release out of the crown chakra when you breathe out.
Breathing into the base.
Hold.
Squeeze for the count of seven.
Hold.
Squeeze for the count of seven.
And release out of the crown as you breathe out.
Breathing in from the earth.
Hold.
Squeeze and pump for the count of seven.
Breathe out,
Release out of the crown.
Breathe in from the earth into the base.
Hold.
Pump and squeeze energy for the count of seven.
Breathe out,
Release out of the crown chakra.
And the final practice,
Breathe into the base.
Hold the breath and squeeze and pump for the count of seven.
Breathe out,
Release out of the crown chakra.
Now rest your awareness in the third eye between the eyebrows.
Gently tilt the chin upwards,
Very slightly.
And sitting in quiet contemplation for a moment.
Your practice is now complete.
You may stay in quiet contemplation or simply get on with your day.
Namaste.
