Hello,
My name is Evelina,
Welcome to this energizing pranayama session.
This class should be ideally done in the morning on the empty stomach because we will be doing some of the energizing practices which would make you feel uncomfortable if you just ate something.
Another tip is to clean your nose properly before you begin and then to find your comfortable seated position.
You may be sitting on your yoga mat,
On your bed,
Wherever you feel good.
Just ensure that your spine is straight and body completely relaxed.
Let's begin by deep diaphragmatic breathing so closing your eyes,
Start to observe your breath.
On every inhalation allow your belly to expand freely like a balloon with the air and on every exhalation allow it to come back in naturally and freely.
Keep lengthening and deepening your breath following your own rhythm.
On every inhalation feel how your belly and your chest are filling up with the air and on exhalation how they are coming back in.
We will take 5 deep full yogic breaths with expansion of the inhalation and gentle contraction of your belly on the exhalation.
So take last deep breath in and out with your own rhythm.
And now placing one palm on the belly the other on the chest and let's begin.
Inhale expanding your belly.
Rips.
Chest.
Feel your lungs entirely with the air.
Exhale slowly out of your chest.
Rips.
And belly allowing your belly to come back in.
Inhale expansion of your belly.
Rips.
Chest.
Exhale chest is coming back in.
Rips.
Belly.
Inhale expanding your belly.
Rips.
Chest.
Exhale out of your chest.
Rips.
And belly.
Two more times inhale as long as deep breath as you can.
Inhale slowly with control letting go of all the air.
Last longest deep breath in.
And complete breath out.
Release your palms down and come back to your natural breathing.
Coming your awareness to the base of your spine.
With your next inhalation and tightening your spine by throwing awareness upwards towards the top of your head.
Exhale releasing any tensions.
Let's move to our second Pranayama technique which is called Bhaastrika.
It is also called breath of fire because it's highly energizing.
It's boosting our metabolism and helping to detoxify the body.
Also you will feel a little bit more warm and of course more energized after this practice.
There are certain contraindications so in case if you have high blood pressure,
Heart disease or also if you are pregnant or on your menstruation then please avoid this intense energizing practices.
Otherwise get ready to practice it together with me.
We will be taking very intense inhalation and also we will be exhaling in the intense way.
We will be breathing all the time through the nose taking as long inhale and as intense inhale as we can and the same we will be exhaling with lots of intensity and trying to empty our lungs.
So we will start with our palms on the knees.
First just listen to my breath and after that join me.
Long straight spine,
Shoulders relaxed.
Take a long deep inhalation before we begin.
Exhale all the way out.
Inhale and begin.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale is a little longer.
Exhale is intense.
Inhale,
Exhale.
Inhale,
Exhale.
And going together with me.
Now a little faster.
More power in your breath.
More energy.
More intensity.
15 more times.
Inhale as much as you can and hold your breath.
Hold only as long as comfortable for you.
Eyes rolled up towards the top of your head.
Long straight spine,
Pelvic floor gently contracted.
Stay as long as you feel comfortable without forcing.
Continue with control exhale in case if you are still holding.
And then come back to our deep diaphragmatic breath.
Every inhale expand your belly.
Every exhale allow your belly to come back in.
Stay here breathing deeply in your own rhythm in silent stillness.
Inhale,
Exhale.
Bring it back awareness to your body,
To your breath.
Ensuring your spine is straight,
Your body relaxed.
We will move to our last final practice.
On every inhalation I'm inviting you to simply breathe in as deeply as steadily as you can,
Expanding your belly.
After that we will hold the breath for a moment and then we will exhale allowing your belly to come back in.
So let's begin.
First take a long deep inhalation.
Exhale all the way out.
And inhale allowing your belly and your chest to expand for count of 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Belly comes back in.
Inhale 4,
3,
2,
1.
Belly is expanded.
Exhale 4,
3,
2,
1.
Now we add breath retention.
Exhale 4,
3,
2,
1.
Hold your breath 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
And hold 4,
3,
2,
1.
Inhale with your own rhythm as long as deep breath as you can.
And exhale allowing your belly to come back in.
Stay here for a moment breathing in deep breaths and breathing out allowing your belly to come back in and allowing your excalation to be complete.
Just prepare to slowly step out of our pranayama practice and to bring this good fresh energy into our day.
Once again take a couple of long deep breaths and with each inhalation imagine that you are just breathing in all the new and fresh energy all what you would like to feel today.
And with every exhalation letting go of anything what doesn't serve you,
Of anything what you feel ready to let go of.
Long energizing breaths in and steady full of release breaths out.
Let's do it 2 more times inhaling through the nose expanding your belly and this time exhale through the mouth allowing yourself a side out.
Once again long deep inhalation and exhale with the side out.
Take a moment to bring awareness into the way how you want to go through your day today.
Just think about your priorities of the things which you want to focus on.
Think of the way how you want to interact with others,
What kind of vibe you want to give to your friends,
To your beloved ones,
What kind of emotions you want to be experiencing yourself throughout the day.
And now take a last long deep inhalation recharging,
Refreshing and exhale all the way out.
Slowly open your eyes.
Thank you so much for joining me today.
I wish you a beautiful day.
