Reflection on the go

 

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

 

In this type of pranayama you learn the art of both inhalation and exhalation. In ‘Ujjayi pranayama IV’, the inhalation and exhalation are 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 IV´ starts

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

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

A slow, deep inhalation from the bottom of the stomach all the way up to the collarbones by expanding the chest. While maintaining the lift in the chest, exhale slowly and deeply without collapsing in the chest all the way to the bottom of the stomach

 

Repeat the cycle of a slow, deep inhalation followed by a slow, deep exhalation on your own. If you feel short of breath return to normal inhalations and exhalations like in 'ujjayi pranayama I' before you continue with a deep inhalation followed by a deep exhalation. When you do ‘Ujjayi pranayama IV´ observe how the inhalation and exhalation start, lengthen and end. Now continue with ‘Ujjayi pranayama IV´ on your own 6 or more times – then return to normal inhalations and exhalations.

 

When you have completed ‘Ujjayi pranayama IV´, roll the body to the right side, open your eyes and come slowly up.

 

I wish you a wonderful day with an open and flexible mind.