We begin by coming to a comfortable seated position.
Ground down into the earth,
Straighten through the spine and extend up through the crown of the head skyward.
Gently relaxed and hands resting gently on your knees,
Palms facing up and open.
Allow a feeling of receptiveness into the present moment as I recite the opening prayer.
Om sahana vavatu sahano punaktu sahabhiryam kalava vai tejasvira vadhitamastu mavidvisha vahayi om shanti shanti shanti Prepare the mind and body for Kapalabhati.
Three rounds of thirty pumpings followed by a thirty second retention of the breath.
Bring the hands into Chin Mudra.
Inhale deeply into the abdomen,
Ribs and chest.
Exhale completely,
Chest falls,
Ribs draw in,
Navel pulls towards the spine.
One more time,
Inhale full yogic breath,
Exhale all the air out.
First round,
Inhale and we begin.
One 1,
2,
1,
2,
1,
2,
1,
2,
1,
2,
1,
2,
1,
2,
1,
2,
And exhale.
Inhale deeply.
Exhale completely.
Inhale full yogic breath.
Exhale all the air out.
Inhale a comfortable amount.
We retain.
Ahhhh.
Gently exhale.
Inhale deeply into the abdomen,
Ribs,
And chest.
Inhale completely,
Chest falls,
Ribs draw in,
Navel pulls towards the spine.
One more time,
Inhale full yogic breath,
Exhale all the air out.
Inhale and we begin.
1 2 1 2 1 9 x 8 1,
2,
1,
2,
1,
2,
1,
2,
1,
2,
1,
2,
And exhale.
Inhale deeply,
Exhale completely.
Inhale full yogic breath,
Exhale all the air out.
Inhale a comfortable amount,
We retain.
Ahhhhhh.
Gently exhale.
Inhale deeply into the abdomen.
Ribs,
And chest.
Exhale completely.
Chest falls.
Ribs draw in,
Navel pulls towards the spine.
One more time,
Inhale full yogic breath,
Exhale all the air out.
Inhale and we begin.
One more time,
Inhale full yogic breath,
Exhale all the air out.
One more time,
Inhale all the air out.
And exhale,
Inhale deeply,
Exhale completely.
Inhale full yogic breath,
Exhale all the air out.
Inhale a comfortable amount,
We retain.
Ahhhhhh,
Gently exhale.
Return the breath to a natural rhythm.
Allow the practice to fade as we begin to shift to the practice of Anuloma Viloma.
Keeping the left hand in Chin Mudra,
Bring the right hand to Vishnu Mudra.
Take a few deep full breaths to mentally prepare.
Exhale completely,
Inhale the right hand up towards the face.
Exhale in through both nostrils,
Resting right elbow on the chest for support.
Block the right nostril with the thumb,
Inhale left.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale right.
Om 1,
Om 2,
Om 3,
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale right.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale left.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale right.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale left.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale right.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale left.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale right.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale left.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale right.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale left.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale right.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale left.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale right.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale left.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale right.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale left.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale right.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale left.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Inhale right.
Om 1,
Om 2,
Om 3,
Om 4,
Retain.
Om 1,
Om 2,
Om 3,
Om 4,
Om 5,
Om 6,
Om 7,
Om 8,
Gently exhale all the air out the left.
Release the mudras in both hands and bring them to rest gently wherever feels right for you but keeping the palms facing up and open.
Notice any change in how you feel from the start of the practice to this moment.
Maintain your posture,
Maintain your inward focus.
Bring your awareness to the body.
Feel where your feet and legs are touching the floor.
Feel your sit bones rooted down into the earth.
Allow your spine to straighten but keep the muscles surrounding it relaxed.
Extend out through the crown of the head.
Relax all the muscles of your face and let the tongue drop from the roof of the mouth.
Feel your shoulders up and back,
Relaxing them gently downward.
Feel your arms relax.
Notice where the back of your hands are resting lightly on your legs.
Take note of the temperature of your body and feel the touch of anything wrapped around you.
Feel safe and at ease.
Shifting awareness now to the breath,
Feel the rise and fall of your body as you inhale and exhale.
Focus on breathing into the abdomen smoothly to a count of three.
Inhale one,
Two,
Three,
Pause.
Exhale three,
Two,
One,
Pause.
Inhale one,
Two,
Three,
Pause.
Exhale three,
Two,
One,
Pause.
You're focused now to the space between your eyebrows or to the area of the heart,
Whichever comes more naturally to you.
If you have a mantra,
Begin to repeat it internally as you inhale and as you exhale.
Using this or the breath as your sole point of concentration.
Whenever you notice your mind has wandered or thought has drawn you from the practice,
Without judgment,
Bring yourself back to the repetition or movements of the breath.
This will be the practice for the next number of minutes.
One,
Two,
Three,
Pause.
Exhale three,
Two,
One,
Pause.
Exhale three,
Two,
One,
Pause.
Exhale three,
Two,
One,
Pause.
Exhale three,
Two,
One,
Pause.
Exhale three,
Two,
One,
Pause.
Exhale three,
Two,
One,
Pause.
Exhale three,
Two,
One,
Pause.
Exhale three,
Two,
One,
Pause.
Exhale three,
Two,
One,
Pause.
Exhale three,
Two,
One,
Pause.
Exhale three,
Two,
One,
Pause.
Exhale three,
Two,
One,
Pause.
Exhale three,
Two,
One,
Pause.
Exhale three,
Two,
One,
Pause.
Slowly begin to release the practice.
Let it fade into the background,
Becoming nothing but a memory.
Bringing your awareness,
Your senses,
Back to the body and the space around you.
Let the effects of the practice integrate into your being as you prepare to move from this moment into the rest of your day.
And allow this closing prayer to assist you in that transition.
Om triyambakam yajamah se ughandim pustivarhanam.
Om triyambakam yajamah se ughandim pustivarhanam.
Om shanti shanti shanti.
Om namah shivaya.
Namaste.
