Intermediate Pranayama Cycle: Day 21

pranayama
Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.

Shavasana (Corpse Pose) - 5 min
• Bolster under the knees and low lift under trunk.
• Soften and spread into the back body, filling the latissumus and rhomboids.

Child’s Pose - 5 min
• Over bolster.
• Send breath down into pelvis, softening and broadening out into the hip joints.

Ujjayi 4 (Victorious Breath) - 5 min
• In Shavasana (Corpse Pose) with bolster under the knees and low lift under the trunk.
• Loose belt around lower abdomen, just below navel.
• Full Ujjayi inhalations and exhalations.
• As you breathe, monitor the movement of the abdomen, sides and back into and away from the belt. Balance the movement so that it is soft and uniform.

Ujjayi 4 (Victorious Breath) - 5 min
• In Shavasana (Corpse Pose) with bolster under the knees and low lift under the trunk.
• Loose belt around floating ribs.
• Full Ujjayi inhalations and exhalations.
• As you breathe, monitor the movement of the ribs into and away from the belt. Balance the movement so that it is soft and uniform.

Ujjayi 4 (Victorious Breath) - 5 min
• In Shavasana (Corpse Pose) with bolster under the knees and low lift under the trunk.
• Loose belt around center of sternum.
• Full Ujjayi inhalations and exhalations.
• As you breathe, monitor the movement of the ribs into and away from the belt. Balance the movement so that it is soft and uniform.

Viloma 2 with Sahita Bahya Kumbhaka (Interrupted Breath with Deliberate External Retention) - 5 min
• In Shavasana (Corpse Pose) with bolster under the knees and low lift under the trunk.
• Interrupted Ujjayi exhalations in 3 to 5 segments.
• Take a brief pause at the bottom of the exhalation. Keep the breathing mechanism soft and the brain alert. Allow the pause to develop without hardening or dullness.
• Return to simple Ujjayi or regular breath if breathing becomes distressed.

Ujjayi 8 (Victorious Breath) - 5 min
• In any comfortable, easily-sustained seated pose.
• Loose belt around lower abdomen, just below navel.
• Full Ujjayi inhalations and exhalations.
• As you breathe, monitor the movement of the abdomen, sides and back into and away from the belt. Balance the movement so that it is soft and uniform.

Ujjayi 8 (Victorious Breath) - 5 min
• In any comfortable, easily-sustained seated pose.
• Loose belt around floating ribs.
• Full Ujjayi inhalations and exhalations.
• As you breathe, monitor the movement of the ribs into and away from the belt. Balance the movement so that it is soft and uniform.

Ujjayi 8 (Victorious Breath) - 5 min
• In any comfortable, easily-sustained seated pose.
• Loose belt around center of sternum.
• Full Ujjayi inhalations and exhalations.
• As you breathe, monitor the movement of the ribs into and away from the belt. Balance the movement so that it is soft and uniform.

Viloma 6 (Interrupted Breath) - 5 min
• In any comfortable, easily-sustained seated pose.
• Interrupted Ujjayi inhalations and exhalations in 3 to 5 segments.
• Return to simple Ujjayi or regular breath if breathing becomes distressed.

Nadhi Shodhana 2b (Subtle Nerve Channel Purification Breath) - 5 min
• In any comfortable, easily-sustained seated pose.
• Full Ujjayi inhalations and exhalations.
• Inhalations and exhalations made alternatingly through one partially occluded nostril with the other nostril fully blocked by the fingers.
• One cycle consists of inhaling through the right nostril, exhaling through the left, inhaling through the left, exhaling through the right.
• Take a brief pause at the top of the inhalation. Keep the breathing mechanism soft and the brain alert. Allow the pause to develop without hardening or dullness.
• Return to simple Ujjayi or regular breath if breathing becomes distressed.
• End by inhaling through the right nostril and exhaling through both nostrils without restriction from the fingers.

Shavasana (Corpse Pose) - 5 min
• Any variation.