Find a comfortable seated position.
Begin to ground downward through the sitz bones,
The two points at the base of the pelvis and let that begin to cultivate for you a sense of stability,
Steadiness and strength.
And at the same time begin to gently lengthen upward without any forcing but just a gentle lift to open up the front body and make room for the breath and to begin to cultivate for you a feeling of lift and openness,
Receptiveness.
Invite your awareness in and take time first to simply notice.
Notice the overall mood and sense of energy.
Notice the physical body.
And before making any changes just simply notice your breath as it is.
Notice its pace.
Notice the position of the breath within the body.
And notice if in this moment the breath is smooth,
Steady and strong or perhaps instead you find it a little bumpy,
A little ragged,
Maybe a little hesitant.
Just notice without any judgment.
Begin now to take intentional control of your breath.
Begin to slow its pace.
Lengthen your inhales.
Lengthen your exhales.
Release any gripping in the abdominal muscles.
Let the belly soften.
Begin to draw your inhale down into the abdomen.
Huff out the belly.
Fill from the bottom up,
Moving the belly,
Expanding the ribcage,
Gently lifting the collarbones.
On top of this three-part breath of Durga Pranayama,
Let's now begin to overlay Ujjayi Pranayama,
The ocean-sounding breath.
So take your dominant hand,
Hold it in front of your mouth,
Palm facing you,
About an inch away.
Imagine your hand is a mirror.
With your next exhale,
Open your mouth and fog the mirror.
Do that same exercise again and as you do this time,
Notice the little constriction at the back of the throat that enables you to make that sound.
Let's do it again and this time,
Notice the constriction,
Notice the sound and let's try to lengthen it.
Now let's do it again but this time with your mouth closed,
Making the same little constriction and sound.
Do that again.
Now let's do the same exact thing,
Making the constriction and sound with the mouth closed,
But adding in on the inhales as well as the exhales.
Take a breath out.
If the breath creates any anxiety or discomfort at all,
Feel free to let it go.
Return to just a comfortable three-part breath of Durga Pranayama.
Otherwise,
Continue with this breath of Ujjayi Pranayama.
Return to just a comfortable three-part breath of Durga Pranayama.
Imagine standing at the shore,
And imagine why this is known also as the ocean-sounding breath.
.
Feel free to now let go of the ooze of the night Ujjayi,
Return to just a comfortable breath,
Take three more breaths at your pace and when you're ready,
Slowly let the eyes flutter open checked to see what you can warm up you you you
