Hi,
Welcome back to your meditation space.
This session is a short practice meant to help you deepen your breath work for intermediate and advanced practitioners.
There will be fewer cues and you will have more time and space to practice on your own the yogic breathing technique.
Let's get started sitting down either on the floor or on a chair in a nice and comfortable position making sure your spine is long and upright.
Relax the shoulders down,
Relax your face muscles and let's just take a couple of breaths here.
Just through the nose,
Getting settled,
Inhale through the nose,
Feel the air coming in and exhale through the nose,
Nice and deep.
Once again inhale and exhale,
Two more times inhale,
Exhale through the nose and one last round inhale through the nose and exhale through the nose.
We will be breathing only through the nose throughout the session.
Now let's try to expand the belly as we breathe in.
So inhale and keep taking air in,
Feeling the belly and then also feeling up your chest and then exhale deep and smoothly through the nose.
Once again inhale,
Feeling your belly with air,
Keep taking air in and feel up also the chest.
On the exhale remove the air gently and slowly from the chest and then also from the belly.
Twice more,
Inhale,
Belly expanding and then chest expanding and then exhale through the nose,
Remove the air from the chest and then the air from the belly.
Last round,
Inhale here,
Belly and chest and exhale through the nose,
Chest and belly.
Good.
Let's add one more step.
We will inhale expanding the belly then focus on expanding the rib area through the front,
Lateral and back side and then finally expand the chest and feel it with air.
On the exhale we remove the air from the chest then the ribs drawing in and then the belly contracting the belly muscles,
Your core muscles,
Drawing all the core muscles in at the very end letting all the air out.
Let's try it out.
Inhale expand your belly,
Feel the rib area expanding also front,
Back and side.
Keep taking air in and fill up your chest and on the exhale allow the air to be released from the chest then the ribs and then the belly drawing in the navel at the very end.
Once again inhale expand the belly,
The ribs,
The chest,
Exhale the air from the chest,
The ribs and the belly.
Once again inhale belly,
Ribs,
Chest,
Exhale through the nose,
Chest,
Ribs,
Belly.
One last round,
Inhale belly,
Ribs,
Chest and exhale deeply chest,
Ribs and belly.
Very good.
Keep going.
Let's add one final step.
We will inhale filling in the belly then the ribs then the chest and at the very end we will focus on our collar bones and try to bring some air into that area as well.
On the exhale we slowly release the air from the collar bones,
The chest,
The ribs and the belly.
Let's try together.
Inhale expand the belly,
Feel the ribs,
Chest,
Take some more air in and bring it towards the collar bones going up.
On the exhale release the air from the collar bones,
The chest,
The ribs and draw the muscles of your core in releasing all the air from the belly.
Once again belly expanding,
Ribs,
Chest,
Take some more air in and fill up the collar bones,
Exhale collar bones,
Chest,
Ribs,
Belly contracting and removing all the air.
Twice more,
Inhale belly,
Ribs,
Chest,
Collar,
On the exhale collar,
Chest,
Ribs and belly.
One last time,
Expand the belly,
Take some air in,
Fill up that area,
Continue with the ribs,
The chest and the collar bones and on the exhale remove the air deeply and slowly,
Collar bones,
Chest,
Ribs and belly.
Perfect,
Continue with the same four parts,
Belly,
Ribs,
Chest and collar while counting from one to eight,
Giving two seconds of air for each part and on the exhale we will remove the air slowly,
Also allowing two seconds for each area,
Counting from eight to one.
Let's do it together.
Inhale belly,
One,
Two,
Ribs,
Four,
Chest,
Six,
Collar bones,
Eight,
Exhale collar bones,
Chest,
Ribs and belly,
Once again inhale one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Once again inhale belly,
Ribs,
Chest,
Collar,
Exhale collar bones,
Chest,
Ribs,
Belly,
One last round,
Inhale belly,
Ribs,
Chest,
Collar bones,
Exhale through the nose,
Collar,
Chest,
Ribs and belly,
Very nice.
Just go back to your natural breath,
Maybe feel some changes in your body or your mind,
Take a moment to just stay here,
Going back to your natural breath,
Nice and gentle.
I hope this session was useful and I hope to see you here very soon for more exercises.
Have a wonderful day.
Namaste.
