Intermediate Pranayama Cycle: Day 11

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 1 with Sahita Antara Kumbhaka (Interrupted Breath with Deliberate Internal Retention) - 5 min
• In Shavasana (Corpse Pose) with bolster under the knees and low lift under the trunk.
• Interrupted Ujjayi inhalations in 3 to 5 segments.
• 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.

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 7 (Interrupted Breath) - 5 min
• In any comfortable, easily-sustained seated pose.
• Interrupted Ujjayi inhalations in 3 to 5 segments.
• 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.

Pratiloma 2b (Against the Grain Breath) - 5 min
• In any comfortable, easily-sustained seated pose.
• Full Ujjayi inhalations and exhalations.
• Exhalations made with both nostrils open, inhalation made through alternate nostrils. One nostril is fully blocked and one partially blocked by the fingers. Begin by inhaling through the right nostril and end with a full exhalation through both nostrils after inhaling through the left.
• 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.

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