What we have been practicing.....
Ujjayi is a diaphragmatic breath, which first fills the lower belly (activating the first and second chakras), rises to the lower rib cage (the third and fourth chakras), and finally moves into the upper chest and throat..
Inhalation and exhalation are both done through the nose. The "ocean sound" is created by moving the glottis as air passes in and out. As the throat passage is narrowed so, too, is the airway, the passage of air through which creates a "rushing" sound. The length and speed of the breath is controlled by the diaphragm, the strengthening of which is, in part, the purpose of ujjayi. The inhalations and exhalations are equal in duration, and are controlled in a manner that causes no distress to the practitioner.
Ujjayi Pranayama is a balancing and calming breath which increases oxygenation and builds internal body heat.
I'm a paragraph. Click here to add your own text and edit me. I’m a great Visualisation techniques in meditation have been proven to relieve pain, speed up the healing process and in combating stress, anxiety and other forms of tension. It is considered to be an extremely effective healing tool worldwide, and has been long overlooked by practitioners of western medicine. Try using visualisation to relax (e.g. imagine yourself resting on a beach or under a waterfall - see, smell, hear, taste the place you are at). Use visualisations to prepare yourself for upcoming events or challenges ( e.g visualise the event, the activity, the challenge, the job take place - imagine how you feel, what you look like, the sounds etc)
Downward Facing Dog
Downward facing dog is one of the most widely recognized yoga postures, but it’s also a complicated one.
Downward facing is quintessential to power yoga working your whole being! It builds strength, works on improving overall flexibility, decompresses the spine, tones and strengthens your arms, lengthens and sculpts your legs and is a powerful shoulder opener, calms the nervous system......and brings all the benefits of an inversion.
It also can be a huge source of frustration to many beginners.
There are a lot of building blocks to this pose and can be painful when beginning..... be patient! You will get stronger with regular practice and evolve with the pose.
Be mindful of the following when practicing your downward facing dog:
- Contract and activate your quadriceps (thighs!)
- Press your thighbones back towards the wall behind you
- Pull your hips back and tilt your tailbone upward toward the sky
- Pull your belly to your spine for an upward lift
- Press your arms down and forward
- Drop your shoulder blades down your back and bring your elbows (and arm pits) in towards eachother
- Palms should be flat pressing your mat forward
- Spread your fingers evely apart
- Place weight into your knuckles and index finger - not your wrists
Be patient, breathe.... be with it.