Welcome to your pranayama practice today.
This is a shorter more condensed version of a longer track that I have available in my playlist and my hope is that maybe after doing that one you can follow along to this one and move through it a bit quicker with less instruction.
So let's begin.
Come into a comfortable seat,
Rest your hands at your knees and close your eyes down.
Begin to notice your breath.
Slight tone of the throat.
Feel the lengthening that comes into the inhales and the exhales.
Ujjayi breath.
Notice there's a sound to your inhales and your exhales.
Make that sound as even keel as possible.
Now as you're finding these even keel breaths,
Try to steady them so that when you're at the bottom of an exhale and just beginning an inhale there's almost a sense of no beginning and no end.
It's like one breath just flows into the next.
Let's now add a count.
Empty your breath all the way to the bottom.
Pause.
Breathing in 1 2 3 4 5 out 5 4 3 2 1.
In 1 2 3 4 5 6 out 6 5 4 3 2 1.
In 7 2 3 4 5 6 7 out 7 6 5 4 3 2 1.
In 8 2 3 4 5 6 7 8 out 8 7 6 5 4 3 2 1.
In 9 2 3 4 5 6 7 8 9 out 9 8 7 6 5 4 3 2 1.
In 10 2 3 4 5 6 7 8 9 out 9 8 7 6 5 4 3 2 1.
In 10 2 3 4 5 6 7 8 9 10 out 10 9 8 7 6 5 4 3 2 and 1.
Take a natural breath in and out.
And let it go and just notice how you feel.
We'll add on another layer to this pranayama.
Breathing in for 10,
Holding for 5,
Exhaling through the mouth 5.
Let's give it a shot.
Breathing in 1 2 3 4 5 6 7 8 9 10.
Hold 1 2 3 4 5 out 5 4 3 2 1.
In 1 2 3 4 5 6 7 8 9 10.
Hold 1 2 3 4 5 out 5 4 3 2 1.
Last round in 1 2 3 4 5 6 7 8 9 10.
Hold 1 2 3 4 5 out 5 4 3 2 and 1.
Natural breath in.
Sigh it out.
Place your palms on your belly.
Get ready for Bastrika breath.
We'll do three rounds,
10 pumps,
A hold at the top for about 15 seconds.
The final round we'll try 30.
Let's give it a try.
Begin.
Big breath in.
Lift pelvic floor,
Jalandhara Bandha,
Chin to chest.
And let it go.
Ah.
Round two.
Big breath in.
Hold.
Let it go.
Third round.
Big breath in.
Hold.
Let it go.
Natural breath.
And lastly,
We'll breathe into box breaths.
Inhaling 4,
Holding 4.
Exhaling 4,
Holding 4.
Breathing in 1 2 3 4.
Hold 1 2 3 4 out 4 3 2 1.
Hold 1 2 3 4.
In 1 2 3 4.
Hold 1 2 3 4 out 4 3 2 1.
Hold 1 2 3 4.
In 1 2 3 4.
Hold 1 2 3 4 out 4 3 2 1.
Natural breath in and out.
And just notice how you feel following that breath work.
In just under 10 minutes,
We've completed several styles of Pranayam.
You
