Art of the Inhale
At Yoga Matrika, an intimate community-based yoga studio in Squirrel Hill, Pittsburgh, I offer a class three times a week called Body, Breath and Mind. These are intermediate level yoga classes with a holistic approach to yoga practices including asana, pranayama, energy anatomy,philosophy and ethics and meditation.
This week, one of the pranayama exercises we will practice is Anuloma Krama. This beautiful breathing practice starts with a complete exhale. The empty lungs are then filled in two sips of breath with a pause between. In this sweet ode to the in-breath, we pause to appreciate what it feels like to be full of potential, energy and life. Then, we realize that we can open just a little bit more. Then, we pause in this great state of expansion and life before returning to where we began, with a complete exhale.
While these instructions are given here for general use, it is important to note that:
- Many people should not hold their breath, including women who are pregnant. Please ask your doctor if you have any questions about whether or not this type of breathing exercise is appropriate for you.
- If you are not a regular yoga student, the pause between breath might be too long for you. Start with less than 5-seconds of pause and build your way up to 5-seconds over time.
- While practicing pranayama, it is important to practice in a comfortable way. If you experience discomfort on either the in-breath, out-breath or the pause, reduce your effort to a comfortable level.
- It is best to have a competent pranayama instructor when you are first learning. Please ask your instructor to work with you on this exercise.
ANULOMA KRAMA
Step 1: find a comfortable seat in a chair or on the floor. Breathe in and out through your nose if you aren’t congested. Let your belly fill with breath on the inhale and gently pull your navel towards your spine on the exhale. Enjoy these deep and rhythmic breaths.
Step 2: Exhale completely
Step 3: Inhale the first 1/2 of your breath by filling from the pit of your throat to your sternum is about 5-seconds.
Step 4: Pause for 5-seconds
Step 5: Inhale the second 1/2 of your breath by filling from your sternum to your pubic bone in about 5-seconds.
Step 6: Pause for 5-seconds.
Step 7: Exhale completely
[Return to step 3 and continue for 5-8 minutes. Then, breathe in and out naturally for 2-minutes and just notice how you feel.]
Mindful Focus of the Week
Last week, the focus for Mindful Yoga was “the organs.” We learned to support asana using the internal structures of the body and acknowledge our organs for all that they do.
This week, our focus is the sacral center (2nd Chakra). I always pick a focus based on what I am working on in my personal practice and recently, for the first time in years, I managed to aggravate my sciatic nerve. It’s hard to say how I did it—-Demonstrating a reverse triangle when I wasn’t warmed up? Carrying a heavy messenger bag on one shoulder? Sitting with my legs crossed for too long? Good news is that it doesn’t matter how it happened, only that it’s over now and the experience provided inspiration to give some juicy love to the sacrum this week.
The sacral area is associated with creativity and when we create and acknowledge sensation here we are filled with optimism, passion and direction. Life is vibrant!
If you can’t make it to Mindful Flow on Tuesday night at Yoga Matrika in Pittsburgh, then here is a little exercise that will take less than 10-minutes that you can do anywhwere to change your energy and open up to a little creative juice:
SIT
On the floor with your legs crossed OR on the edge of a chair.
BREATHE
Take at least 10 deep breaths so that the in-breath takes a minimum of 4-counts and the out-breath is released to an equal count. It may take a few minutes to slow the breath down and open to this depth. Take as much time as you need.
MOVE
For one minute, start to take your upper body in circles over your hips. Keep circling in the same direction for the entire minute, inhaling as you circle forward and exhaling as you circle back. The breath should be relaxed and the movement should be at a speed that allows you to take full deep breaths.
After a minute, change directions and take your upper body in circles over your hips in the opposite direction. Breathing in as you circle forward and exhaling as you round back.
LIE DOWN
For five minutes, lie down on the floor with your hips propped up on a folded blanket or pillow. If this causes any pain in your lower back, then bend through your knees and place your feet flat on the floor. Breathing in, feel your belly rise towards the ceiling. Exhaling, feel your belly release towards your spine.
Slowly sit up and move on to the next wonderful thing with a little more spring in your step, oxygen in your blood and a juiced up pelvis—-Vroom! Vroom!
Posted by Sharon Fennimore Rudyk
Owner and Director of Yoga Matrika
http://www.yogamatrika.com/
This great idea is inspired by Gurmukh’s wonderful book, “The Eight Human Talents” published in 2000 by Harper Collins. Highly recommended!