Hello and welcome to this Savitri Pranayama technique especially for beginners.
Savitri is a beautiful technique that balances both the mind and the nervous system.
The breath is broken into four parts using a 2-1-2-1 ratio and it results in an almost musical rhythm of the breath.
Traditionally Savitri Pranayama is practiced by inhaling for eight counts,
Holding in the breath for four counts,
Exhaling for eight counts and holding out the breath for four counts so an 8-4-8-4 ratio.
But when you're setting out on your breath work or pranayama journey or if you have certain health conditions it can be quite challenging to slow the breath to this degree.
So in this practice we'll use a ratio of inhaling for four counts,
Holding in the breath for two counts,
Exhaling for four counts and holding out the breath for two counts which can feel more comfortable for many people while still keeping that all-important Savitri rhythm.
Once we establish Savitri Pranayama you'll continue this technique for approximately 27 rounds.
So let's start by finding a comfortable seat.
Wherever you're sat ensure that your spine is long and straight.
It might be helpful to sit on a cushion or a bolster or even a chair.
Once you've found your seat tuck your chin just slightly so that your chin is parallel to the floor and you feel a length in the back of your neck.
Rest your hands on your knees or in your lap somewhere that feels comfortable for you.
And now take a few rounds of deep smooth breathing.
So as you inhale breathe deep into the belly first and allow the breath to fill like a wave through the middle and top of the lungs and as you exhale draw the belly button back to your spine first so that it clears the breath from the lungs.
Take another round like this and exhale everything.
Now let's add the count.
Inhale for four counts two three four hold in the breath for two exhale for four two three four hold out the breath for two counts inhale for four again two three four hold in the breath for two counts exhale for four counts two three four hold out the breath for two inhale four two three four hold in for two exhale four two three four hold out for two inhale four two three four hold in two exhale four two three four hold out two inhale four two three four hold in two exhale four two three four hold out two inhale four hold in two exhale four hold out two inhale four.
Take yourself through this technique now counting internally keeping the breath in at four counts holding in the breath for two counts exhaling for four counts and holding out the breath for two.
Carry this on for a total of approximately 27 rounds.
As you carry on this technique make sure that your chin stays parallel to the floor and that you're not moving your head too much and that you're not moving your head too much and that you're not moving your head too much.
If you're not moving your head too much you're not moving your head too much and if you're not moving your head too much you're not moving your head too much and if you're not moving your head too much you're not moving your head too much and if you're not moving your head too much you're not moving your head too much breathing.
Notice how supremely calm your mind is and as you've entered into a meditative state feel free to stay here and continue with a meditation practice or alternatively start to bring awareness back into the rest of your body.
Thank you so much for sharing this Savitri Pranayama practice with me.
Take good care,
Until next time.
