Pranayama practice

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Breathing is the most intimate process related to Pranayama. In the physical and mental aspect, breathing is one more link that you must take into account. It is essential that we have a good, calm breath, with rhythm since this will directly affect the physical and mental levels. That is, if our breathing is tense or suddenly stops in the mental aspect, there will be a stopping process in which the thoughts stop flowing because they feed on the breath. For a long time, yogis have been investigating the respiratory process and from this research the Pranayama emerged, which consists of a series of breathing exercises that make us more aware of breathing, it makes us balance the body and mind and vital energy. Carrying out this session will help you to put into practice everything previously mentioned and feel how your breath flows.

Hello, my name is Silvia Jaén and I welcome you to my yoga session that we are going to dedicate to pranayama

Breathing is the most intimate process, the one that it is more related to Pranayama with prana

Physically and mentally the breath is like one more link, which unites each of these aspects

It is essential that we have a good, calm breath, with rhythm, since this will directly affect the physical and mental level

Depending on how our breathing is, the physical and mental aspect will be directly affected by it

It means that if our breathing is tense or suddenly stops, in the mental aspect there will be a stopping process, in which the thoughts stop flowing precisely because they feed on the breath

Yogis have long been investigating the entire respiratory process and created the pranayama, which consists of a series of breathing exercises that makes us more aware of breathing makes us balance the mind, the body, the vital energy

So without further ado we are going to start this session to put it into practice

First sit on your buttocks

Make a good base with your legs, which are calm and passive and place your hands on your knees

Therefore it is essential that you create a good stretch base from the sacro-lumbar area so that it is transmitted throughout your entire spine until reaching the highest part of your head

Obviously it is essential that in the space of the shoulders, the clavicles, chest, also generate this space so that there is no compression or internal tension

Let everything be physical space so that the breath can move calmly and freely

We begin then

Settle down, feel how the trunk grows practically from the groin, creating a lot of space between your belly button and pubis

Notice how the abdomen goes up, up, up until it almost reaches your chin

Circle your shoulders back and so you make sure that you create a lot of space on your neck

Once here try not to let your head go ahead of your body

It would be to overtake it, put stress on the brain, accentuate the gaze strongly, that now with Pranayama we must attenuate or soften

So head your head slightly in line with the spine

Close your eyes little by little, look down until then the eyelids ask to close

Just get in touch with your breath

Notice how it moves

See if it breaks

Do not modify anything, just observe

Also observe the depth of the breath, if it is more or less deep or else superficial

Do not modify it

Just watch and feel how it makes you feel carry that rhythm, that depth, that awareness of your breathing

now

Feel if there is a tendency, when you breathe in, of the shoulders to rise or else when you exhale if the trunk tends to fall

See if this happens but do not modify anything take a couple of deep, wide breaths and when you release the air, let it come out little by little but without rounding your back, or the posture collapses

Only the air moves

Breathe normally and very slowly open your eyes

Little by little from below until the look is in front of you

We're going to start by standing up

First let's stretch to feel the body, to be ready for Pranayama

Fundamental before the Pranayama exercise that you always do certain yoga postures, even only stretching exercises

So that the body prepares, so that it has more mind so that you have more intelligence and be aware of all the physical space that you can get and so your breathing then be easy, wide and deep

Okay, so let's get started

We will stand up separate your feet the width of your hips

Create awareness of the entire sole of the foot by pushing the ground and making contact with it

With active legs, just as you do in the postures do not let them loosen, remember that whenever there is certain activity in the feet and in the legs it will affect the rest of the body and we want to create space, we want to feel that the posture rises, thant it is light

Once this is done we are going to intertwine our fingers, turn your palms and stretch your arms to the sky

Pulling your arms all you can up pull even the wrists skyward

Feel the space you create between the ribs

Space from which the lungs will benefit and once here, feeling both very long sides equally you lean to the right side without losing any activity in the legs

Pull a little from the side and left arm

Feel now how those ribs are especially expanded and take your breath there

Feel how this lung is especially expanding when you take in the air

Return to the center inspiring, Look up to the sky

Feel now that you notice it a little more your left side

Very well

We go to the right side

You bend over, without losing the firmness in the legs and pull the side and the right arm

Feel the ribs expand now, how that lung opens

Bring the awareness of the breath to that area for a moment feel how it moves

Go back to the center pull up now so that the two sides are at the same level

Well, and separating the fingers of your hands, make a very large, very wide circle towards the back to hold the arms, elbows or wherever you can reach

Continue with your feet and your legs firm

Keep your elbows pointing back in such a way that the shoulders will also be directed back, opening the space of the chest, shoulders and clavicles

Desired space for pranayama

Move your breath feel the front of your torso move over and over when you breathe in and turn

Feel your body firm, solid, safe and see how from that structure, you move your breath, what is delicate and subtle

Feel practically how it caresses your ribs inside

How you can feel every part of your skin

Once awareness is created on both sides on the front, especially on the chest go letting the arms slowly and gently go to the sides of the body

Let your shoulders relax for a few moments bringing the hands to the waist but that the body continues to have the inertia to create space, to open

Prevents shoulders from rolling forward

Let that all the time they come down and slightly back

Keep breathing, keep becoming aware from the front of the trunk

Very well

We are going to sit over heels

Spread your knees a little bit from each other and take your hands in front of you on the mat, sliding them

As you advance with your hands, the buttocks are separated from the heels

Little by little you advance leaving a clear space between heels and sit bones

And once here, keeping your arms very firm, pull your hips back, Like someone does it for you

Keep your spine very stretched and keep your arms active with the palms of your hands very open

Look at the intensity of stretch

Observe the space it generates on the sides direct your breath towards it

Now you can also see that the dorsal area is especially felt

Feel where that sensation of the active dorsal zone takes you

Note that by feeling it clearly you can get there more easily to the area of the sternum, of the chest

It expands and opens

Move your breath sideways wanting to make the space wider

Very well, go walking again with your hands towards your knees

Make these two fists with your hands, one on top of the other and rest the point between the eyebrows on the first

Help yourself with your fist to direct the skin on your forehead towards the point between the eyebrows

Let the skin clearly descend towards your eyes and rest on them

Let go of every muscle in the face, the jaw, let the weight of your head on your fists and it feel how that slight pressure on your forehead and the descent of the skin produces a deep calm in the brain

Closed eyes

From the feeling of rest, calm, continue to bring the attention to your breathing

Feel the air crash inside your ribs

How the ribs caress your skin delicately and smoothly

Feel it inside

Feel it clearly more than you usually do in your day to day

Although it may seem exaggerated, increase the pace

Increase the depth of it

Feel at all times that you are in contact with the body

Very well

Without opening your eyes, help yourself with your hands to get up

Bring your knees together and place your hands on the thighs

Continue with your eyes closed

It is very important that the eyes remain calm and if you have to open them, do it little by little, if not it could have a strong impact on the brain and now it is in a resting state of calm and serenity

So accompany it with the lowering of your eyelids, With the introspection of calm breathing, feel it moving over and over

Increasing the movement, the space between the ribs

Well, go opening your eyes little by little, always remember, from below up, until you finally bring it to the center

Well, we are going to lie on our back but we are not going to do it in the usual way, we are going to use a brick, a block that you have been using throughout another session

Very important when placing it on the ground is that you place yourself right in front of it

Flat as it is, leave, calculate approximately that it is in the center of the mat and very important that it does not twist

You will lie on top of it and if not the impact that you will feel later it's not going to be correct

So straight, you put it right and you lie on it

You are just going to place it between the shoulder blades

Try not to move it when you lie down

Well check that it is really right between the shoulder blades that does not touch your cervical or lumbar

Once here with the help of the hands, stick the buttocks out to the sides so that the entire lower back can be stretched

Leave your arms at the sides of your body if your lower back bothers you, you can stay with your legs bent if not, you stretch them and you let them fall to the sides

If the neck bothers when taking it back or your head does not touch the ground you can put a rolled blanket just between the cervicals, to let them lean on and fill in that space

Once here you let the whole body loosen and let go

At first it is not usual to have a brick on your back

It is normal that at first you may feel strange as there is something there that does not make you feel good at all

But it's like everything is little by little until the back gets used to it

The important thing is that from the beginning you place it well

Let the body gradually become and your back softens on the brick

Let the shoulders go looking for the ground out of sheer passivity

Loosen your hands let the belly rest towards the lumbar area, that it lengthens, that it sinks and that your legs are completely passive, just like your feet

What we achieve with the brick is to create that feeling of opening at the front of the trunk

Passively you feel as the sternum part of the chest and clavicle expand

Somehow we have done it in one of the previous positions where I commented that you will observe that area in particular, the dorsal area, the upper part of your back that is directly related with this area we are now talking about of the sternum, of the chest

Before you did it actively

Now let the whole body relax make it a deeply passive pose on the brick

Increases the inspiration, increase its depth

Let the air head sideways and don't do it pushing the brick when you take it

The air, expands the ribs, thus the lungs, but the back never goes up bumping into the brick, pushing the brick

Feel like at the beginning when we did the stretches and certain postures how the air collides with the inside of your ribs and these with your skin

Feel the expansion of the lungs when you breathe in

How the belly sinks when breathing, and so on

We do it a few more times

Very well

Well, now you bend your legs, put your feet on the ground take out the brick and leave it to one side

Stay in a few moments, as is without the brick and check how is the feeling on your back where he was located and also how you feel as a result that desired space on the front of the trunk

Caress that area that you now feel with more space with your breath

Make it deep enough as if you could be able to caress the inside of your body

Very well, without rushing and keeping your eyes closed, turn slowly on any of your sides and with the help of your hands you get up

Let's take the brick you had before or even if it will be more comfortable a folded blanket

You sit on it in the easy pose, the pose you did at the beginning of the session

Cross legged this time supporting the edges of the foot on the floor and letting each knee rest on your corresponding foot

It's very important that the sitting Pranayama posture is not completely passive

When there is pure passivity in the body from the practice of yoga either in asanas or in Pranayama we induce it to sleep, we induce it to sleep

So this is not the best time to do it, since you have to have that awareness in each part of the body so that the breath can keep moving consciously

Pranayama is not a breath that is done just like that, it is to have great awareness in each part of the breath in each gesture, respiratory

On inspiration and on expiration

That is why we cannot lose that activity in this case on the legs

We can't lose either the activity that your back must have, the trunk as we have said on other occasions and at the beginning of this session

The back can't collapse falling or depressing the chest

We would be getting the opposite effect I was talking about from the beginning of the series

On the contrary much space, a lot of space in the body

Try to keep your spine straight

Try to clear your shoulders back and down

This time you are going to place the back of your hands on your thighs, rather the groin, external groins, so that the elbows can be directed all the way back and drag the shoulders too or vice versa

That way we will reach that space I am talking about throughout the session

Very important that the head stays in line with the column and very important as a final step is that your look comes down until slowly your eyelids close gently and keep that slight action all over the body

The groins are calm, let them soften, let them go

Passive legs but somewhat active feet to hold them

The fully stretched trunk lengthening from your lumbar sacral area up to the cervicals

And with that action, that gesture of bringing your elbows and shoulders back, observe what happens in the upper part of your back

Feel to see if this action is familiar to you, that you feel there now

Gentle action that does not produce any type of tension and as a result of that action observe and feel the result

We already know that it is just space in the chest in the diaphragm, clavicles

Let the face be relaxed and calm

Check from time to time that the head does not tend to rise and go backwards, since here we would be twitching the brain

Always remember how when you lie down in the final relax position

Lengthening the neck, head slightly your chin to chest

Look down, and eyes closed

Brain in deep calm

Once you have consciousness in your body of posture

We have worked on it throughout the session to get this state, effect of lightness and of not weighing

Once you feel this very important before starting the Pranayama, become aware now of that breath that has probably deepened than when you started

Let the air brush the inside of your ribs that the ribs caress your skin inside

And that the body remains immobile so that your brain does too

Keep your shoulders down and back so they don't move when you breathe in raise the awareness in the distance from the pubis to the navel to check that the trunk does not collapse, does not sink

Your eyes rest and your brain rests practically on them

Well, little by little, open your eyes until the gaze is forward

Very well

Let's change the crossing of the legs again as we used to do, edge of the feet actively leaning on the floor resting your knees on them and calm legs

Same body position take a moment to reposition a little to reposition the position of the buttocks, create a very good base so that your spine is fully erect, this way the energy can flow throughout the entire body and can achieve the desired state, this state of Pranayama, that state of calm for the brain

This time we are going to continue with Anuloma Viloma, alternate breathing

For this you have to place in your right hand Vishnu Mudra that the index finger is placed the middle finger and the rest of the fingers stretched these two towards the palm of the hand

You can catch it a little bit with the skin of the thumb and hold them in this position

Once this is done, these three fingers are the ones that will help us to retain the air and to cover each one of the nostrils

This time we will not hold the breath

It is a basic, simple Pranayama

The retention of air or Kumbhaka is for Pranayamas more advanced

So I make a turn first for you to observe so you can see the placement of the fingers, the pressure what to have in the nose and else

Then we do it together

You take air through both nostrils remember that the body has to be as in the previous position, firm, active and without collapsing

You put your thumb in the right nostril and breathe out on the left

You take a breath through your left nostril

With these two fingers you cover them without pressing excessively and you release the air through the right nostril

You inspire through the right one

Cover that nostril and breathe out on the left

You breathe in from the left you cover the left and release the air on the right

You inspire right and we end right where you started, letting go of the air to the left

You lower your hand and we would breathe normally

So we get ready we place Vishnu mudra on your right hand, Index and heart towards the center of the hand

I can hold it with the base of the thunb

The rest of the fingers stretched out

Well, straight back the other hand passive on the thigh as you prefer, placing the palm of the hand facing the thigh or the back at groin level

Once this is done make sure that the shoulders always go far back, that the head is in line with the spine

Take air through both nostrils, covering the right one with your thumb breathe out from the left

You breathe left cover the nostril and you release the air on the right

You breathe right and covering the right you release the air from the left

Keep your eyes closed you breathe in left and breathe out from the right

Inhale right covering the right release from the left

Inspire left, exhale right

You inspire right release on the left

All right, put your hand down and don't open your eyes

Take this moment to straighten the spine that has a tendency to fall, to keep directing the shoulders back and down, and to take a couple of deep breaths

Fill you up with air and release

Breathe normally it's very important that when you are doing the Pranayama Anuloma Viloma the fingers do not press excessively the nostrils

It is essential that you simply cover, press but without a great pressure without a great action because this what it would do is put tension on your shoulders and then directly on the trapezius and on the neck

So a gentle pressure is just right to close the nostril and the shoulder always very low so that no type of tension is produced in this area

We do this one last time

Very erect spine

Vishnu mudra in your right hand, index middle the rest of the fingers stretched out

Breathe and close your eyes

Take air through both nostrils and covering the right you breathe out from the left

You breathe left, exhale right

Inspire right, cover and breathe out on the left

Do not turn your head to the right side

Breathe in from the left breathe out from the right

Lower your shoulder feel the space in the neck

Inspire right breathe out from the left

Relax your tongue, breathe left exhale right

You breathe in right, covering it

release the air and finally put your hand on your leg

Reposition your posture

Take some deep breaths, to then breathe usually

Keep breathing consciously Anuloma Viloma is an alternate breathing in which the two cerebral hemispheres are balanced

It's very important to clean your nose before doing it

All the times you need so there are no interruptions

Very important if you have congestion try to do several rounds of anuloma Viloma so that the congestion gradually disappears

So I advise and encourage you to practice it at least once per week and so you notice its benefits

Very slowly without opening your eyes and without altering your posture you will lie down on the ground

You always have to do a mini relax after pranayama, to settle all that you have practiced

A blanket to place your head Place your whole body well let the arms loosen, that the skin of the shoulder can be picked it up with the ground so that they have more space

Now just observe the sensations of your body

Physical passivity is deep inner calm

The serenity of your face and the profound passivity of all the organs of your body no longer follow any rhythm with the breath, just now let it flow normally, naturally

Slowly as you move your body take a couple of deep breaths

Very gently begin to feel your whole body again and slowly turn to either side

Let yourself be here for a few moments with legs and arms gathered, observing each of the sensations so try to make the movements very slow, calm and with the help of your hands you get up

Don't open your eyes yet

Stand with your legs crossed as we started the session

Observe your posture and your breathing for a moment

Stay in that state of calm allow it to enter more inside you, penetrating every pore of your skin

May that feeling continue throughout your day

With the hands in Namaste at chest level

Hari om tat sat

Thank you

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