Reflection on the go

 

You listen to the audio file ‘Ujjayi pranayama II’.

 

In this type of pranayama you learn the art of exhalation. The nerves are soothed and the brain is calmed. In ‘Ujjayi pranayama II’, the inhalation is normal and the exhalation is deep. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing.  

 

Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.

Swallow once to allow the tongue to rest in the mouth

Pull the chin in so you make a chin lock without collapsing in the chest

Relax the fascial muscles

Take a normal inhalation followed by a normal exhalation.

When you inhale, feel the expansion of the chest upwards and outwards

When you exhale feel how the body melt into the yoga mat without collapsing in the chest

So a normal inhalation followed by a normal exhalation

One more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles

 

Now ‘Ujjayi pranayama II´ starts

Take a normal inhalation followed by a slow and deep exhalation from the collarbones to the bottom of the stomach

A normal inhalation followed by a slow and deep exhalation without any tension

Keep the chest lifted and take a normal inhalation followed by a deep exhalation from the collarbones to the bottom of the stomach

 

Repeat the cycle of a normal inhalation followed by a slow, deep exhalation on your own. If you feel short of breath or restless return to a few normal inhalations and exhalations like in ujjayi pranayama I before you continue with a normal inhalation followed by a slow, deep exhalation. When you do ‘Ujjayi pranayama II´ on your own keep the chest lifted - make the exhalations soft and observe how the increasing sense of calm. Now continue with ‘Ujjayi pranayama II´ on your own 6 or more times – then return to normal inhalations and exhalations.

 

When you have completed ‘Ujjayi pranayama II´ you can either continue with ‘Ujjayi pranayama III´ or roll the body to the right side, open your eyes and come slowly up

 

I wish you a wonderful day in control of your emotions.