The Breath
As we begin to understand and feel the connection between the breath and movement, you may notice a rhythm. On an inhale you feel the body’s ribcage and belly expanding. The breath lifts the chest and we elongate the spine. On an exhale, the body compresses, cueing us to support the pelvis and lower back.
At the beginning of the month our movements were large and we moved the entire body as we breathed. Each week the movements have become more and more subtle. As we continue discussing the connection with breath and movement, you may find that you can’t “go as deep” into the posture. That’s OK!
Maybe one day your are practicing and you find yourself out of breath or your body is shaking to hold the “correct” position. This is a great time to ask less of the body and give more effort into the breath. Holding a yoga position in an uncomfortable state is not yoga. That is your ego trying to force your body to conform to some ridiculous image in your head. How can you focus on how your body feels if you are clenched and stiff? How can you feel your body move as you breathe if you frozen in place?
Instead of giving 100% in the body posing, give 50% effort in the pose and 50% effort in being present.
This week we spoke about how to follow your breath. How to find the brief pause between the inhale and the exhale. Locating this space between the breath can help you stay in the moment. Not just in a yoga class, but maybe when you find your mind racing. Particularly when it’s racing around the same old track. Repeating the same story over and over.
Click here to see the How to follow the breath video
We also learned our final posture, the standing flow. A series of basic postures that can be done standing without yoga props. Using these postures to gently move the body with the breath. It doesn’t matter how you look, it doesn’t matter how “deep” you go in the postures. I just want you to move with your breath and have it lead into and out of the postures.
Click here to see the full Yandara Standing flow.
This week we will attempt to hold basic yogic postures while connecting to our breath. Allowing the breath to move the body while the body stays in one place. See you in class this week!
Ujjayi Breath
One of the most important pranayama breathing practices in Yoga. Finding this breath while you practice yoga can help you concentrate and override thoughts that could possibly distract you from being in the moment. Particularly when dealing with people or situations that frustrate you.
- Seal your lips and start to breath in and out through your nose.
- Take an inhalation through your nose that is slightly deeper than normal. Exhale slowly through your nose while constricting the muscles in the back of your throat.
- With your mouth open, try exhaling the sound “HAAAAH”—it’s similar to the sound you make when you’re trying to fog up a mirror. Get comfortable with this sound to get the hang of the practice.
- Close your mouth and attempt a similar sound.
- You may hear a sound like waves in the ocean—the inhales can be compared to the sound the ocean makes as the water is gathering up to form the wave, the exhales can be compared to the sound of the waves crashing to the shore. Some people compare Ujjayi breathing to Darth Vader from Star Wars, if that’s helpful.
Alternating Nostril Breathing
This is my favorite pranayama breath exercise. It’s nice to use when your are feeling “off”. This breath can calm you down and/or bring you up. The alternating breath evens the energy/chi on both sides of the body. Masculine and feminine (Yin and Yang).
The Jellyfish Breath.
A breath that focuses on moving the diaphragm and activating the transverse abdominals (deep muscles around the stomach). Below you will find a video and description of how to practice this breath. Maybe you can try this a few time this week?
The top of a jellyfish looks like a mushroom with tentacles hanging down. When a jellyfish moves through the water, the mushroom cap expands like your diaphragm when you inhale. On the exhale, the jellyfish contracts, propelling its self through the water. Think about the tentacles as your deep stomach muscles, hugging the spine from all sides.
- Begin sitting in a chair with your feet on the floor and your spine long. Hold a yoga block or pillow between your knees.
- Place one hand over your heart and the other on your lower abdomen.
- Without moving your chest and shoulders, slowly INHALE and expand your diaphragm from all sides of the body. Like the cap of the jellyfish.
- On the exhale imagine the tentacles of the jellyfish hugging in to the middle of the body.
- Toward the end of your exhale, lightly squeeze the pillow to feel the the deep stomach muscles.
- Repeat the process for five minutes.
Quote of the Week
(Expresar por la semana)
“When you can’t control what’s happening, challenge yourself to control how you respond to what’s happening. That’s where your power is.”
~ Thich Hnat Hanh
Packages (Paquetes):
5-pack pass for 900mxn (Paquete de 5 pases por 900mxn)
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