I will invite you to sit in a comfortable position.
So wherever you are at your desk,
You can just have your feet on the floor.
So sometimes you have to scoot forward,
Have your hands wherever you want.
Like I'm going to have it on my heart space and on my belly.
You can start to close your eyes or to look towards your keyboard or your table and just arrive here.
Just to do a little transition from whatever you were doing before,
Which was hitting your cat or just coming from a task or a call,
To here now.
And if you need to,
You can take some bigger inhale,
Bigger exhale,
Whatever feels comfortable just to arrive in the present moment.
And you are going to start by observing your breath.
And ask yourself,
How do I feel this morning?
And be honest with yourself.
It doesn't have to be implying.
Do you feel more tension in a part of your body?
If yes,
You can place your hands in that part of your body.
So for me,
It would be lower back.
And for the next couple of breaths,
You're just going to exhale towards that spot of your body.
Now you can release your arm and we're going to inhale and lift our shoulders towards our ears and squeeze and it feels very uncomfortable.
And then when you exhale,
You can open your mouth and release.
And two more time,
Inhale,
You squeeze your shoulders towards your ears,
Feel so comfortable.
And then exhale,
Release.
And last time,
Inhale towards your ears.
And exhale.
Release and you can open your eyes,
You can do some shake if you need to.
What we're going to practice today is called Viloma.
If you need to visualize,
It's like we're going to inhale through a staircase and then exhale through a lift.
So what it means is that we're going to take the inhale and split it in three segments.
So with inhale,
Pause and inhale a little bit more,
Pause.
So that's why we do staircase,
Inhale,
Pause and inhale,
Pause and exhale in a long exhale like a lift.
OK,
So basically it really helps to calm the nervous system.
Because you will only focus in your inhale and then exhale very slowly.
So we'll just do it one more time and then we'll practice together.
So basically you will inhale and we will pause on the staircase.
Inhale one more time,
Pause.
Inhale,
Pause through the nose and then we exhale through the nose in a very long exhale.
So we will do it a couple of times.
So at first I will guide you and then you will do it on your own.
But basically you can also imagine like a staircase or a bucket that you have to to fill with water in free time.
So really it's about having your lung capacity increased and then we just exhale everything.
You can have your eyes open or closed,
Doesn't matter really,
Whatever you feel comfortable.
You can relax your hands on your thigh,
On the table,
Whatever just feel comfortable.
So basically wherever you are,
You can exhale,
And then you will inhale.
Oath.
Inhale.
Both inhale.
Pause,
And then exhale through the nose.
Inhale,
Pause,
Inhale,
Oath.
Inhale.
Pause,
And exhale.
Inhale.
Both.
Inhale.
Both and inhale.
Both and exhale.
Inhale.
O's.
Inhale.
Both.
Inhale.
Both,
And exhale.
And now you can continue on your own.
If your mind is wandering or doing your next to-do list,
Just come back to your breath.
And we will continue for another couple of cycles.
On the next exhale,
You can come back to your natural breath.
And observe how you feel after the pranayama.
There is no expectation to feel differently as before.
Then really continue for the next couple of cycles to just be with your breath.
And now you can take your right hand on your left shoulders,
Your left hand on your right shoulders.
So like a big hug,
You can release your neck around your back and squeeze like if you are doing some self hug and love.
And you can say it in your head or out loud,
Whatever you want.
And you are going to say,
I am listening.
And I love you.
So here in this hug.
And then release your hands.
Come back into a normal position,
I mean sitting position,
And you can open your eyes.
And welcome back Ugh.
