Reflection on the go

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

 

In this type of pranayama you learn the art of inhalation. In ‘Ujjayi pranayama III’, the inhalation is deep and the exhalation is normal. 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 expands 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 III´ starts

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

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

A slow, deep inhalation from the bottom of the stomach all the way up to the collarbones followed by a normal exhalation

 

Repeat the cycle of a slow, deep inhalation followed by a normal 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 deep inhalation followed by a normal exhalation. When you do ‘Ujjayi pranayama III´ on your own keep the brain passive - make the inhalations soft and observe how the chest gradually opens. Now starts with ‘Ujjayi pranayama III´ on your own 6 or more times – then return to normal inhalations and exhalations.

 

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

 

I wish you a wonderful day with a calm mind.