Intermediate Pranayama Cycle: Day 5

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

Surya Bhedana 1 (Sun Flow Breath) - 5 min
• In any comfortable, easily-sustained seated pose.
• Full Ujjayi inhalations and exhalations.
• Inhalations made through the partially occluded right nostril with the left nostril fully blocked. Exhalations made through the partially occluded left nostril with the right nostril fully blocked.

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