sandeyeMy Routine: 7. Back to square one and added breathing techniques.
November 13th 2007 02:29
During session breaks, two to five minutes recuperation should be indulged in. This gives your body a rest from stretching, bending, and twisting, and your mind from concentrating on the poses. If your yoga routine is fast and energetic, rather than mild and relaxing as is mine, you will probably be even more glad of at least one mid-way breather. I use my mid-break to work on my breathing, the results of which usually carry through the rest of my routine.
Usually, I favor the 'S-flop' (which I spoke about in My Routine: 1.) although alternatives you may wish to use include the Frontal Corpse pose & the Child's pose.
The Frontal Corpse pose is sometimes used as a mid session break, as an alternative to regular Savasana. To attain this posture, lie on your stomach instead of back. Your feet should this time point inwards, toes touching, legs slightly apart. Your arms should be bent, placing your hands under your head. Your head should be turned to one side, to rest upon your hands. It is generally recommended to use this alternative pose after performing abdomen stretching positions, such as the Locust or Cobra.
Generally, I physically attain the regular Savasana pose and spend just one to two minutes indulging in a moment of rest. I will concentrate on either 'deep-sea' breathing or Brahmari. On an extended session, I will do a few minutes of both.
Deep-sea breathing is when you roll your breath rhythmically in and out, in similar manner to the waves rolling in land and retreating again, back to the ocean from shore. You should leave your mouth shut, and use only your nasal passages for breathing. Your breathing should be deep and full, slow and regular. Equal pacing and length of inhalations and exhalations should be focused upon, along with ensuring both are complete, rather than shallow or partial. It sounds exactly like the distant waves rolling in and out, when done properly. It is easier to perform this breathing focus whilst lying in Savasana than whilst being seated.
Brahmari is recommended both to singers and for pregnant women preparing for labor, though many others also indulge, myself included. One generally performs Brahmari whilst seated in the Lotus, half Lotus, or Easy pose; but I find it easier to do whilst in Savasana - possibly due to my sinus problems or lazy need to lie down! Once again, inhaling and exhaling are both done through the nostrils, while the mouth remains closed. To perform Brahmari, you simply partially close the glottis whilst breathing. If you doing it right, inhaling should produce a snore-like sound, and exhaling a noise akin to a humming bee - or in my case, more like a purring cat. The total breath should be repeated seven to ten times before relaxing the vocal chords.
I find that after having done deep-sea, Brahmari, or a combination of both, my breath will generally continue to be slow and regular throughout the remainder of my routine. Often, it will maintain the flow of ocean-sound and breath regulation until my closing Savasana.
Usually, I favor the 'S-flop' (which I spoke about in My Routine: 1.) although alternatives you may wish to use include the Frontal Corpse pose & the Child's pose.
The Frontal Corpse pose is sometimes used as a mid session break, as an alternative to regular Savasana. To attain this posture, lie on your stomach instead of back. Your feet should this time point inwards, toes touching, legs slightly apart. Your arms should be bent, placing your hands under your head. Your head should be turned to one side, to rest upon your hands. It is generally recommended to use this alternative pose after performing abdomen stretching positions, such as the Locust or Cobra.
Generally, I physically attain the regular Savasana pose and spend just one to two minutes indulging in a moment of rest. I will concentrate on either 'deep-sea' breathing or Brahmari. On an extended session, I will do a few minutes of both.
Deep-sea breathing is when you roll your breath rhythmically in and out, in similar manner to the waves rolling in land and retreating again, back to the ocean from shore. You should leave your mouth shut, and use only your nasal passages for breathing. Your breathing should be deep and full, slow and regular. Equal pacing and length of inhalations and exhalations should be focused upon, along with ensuring both are complete, rather than shallow or partial. It sounds exactly like the distant waves rolling in and out, when done properly. It is easier to perform this breathing focus whilst lying in Savasana than whilst being seated.
Brahmari is recommended both to singers and for pregnant women preparing for labor, though many others also indulge, myself included. One generally performs Brahmari whilst seated in the Lotus, half Lotus, or Easy pose; but I find it easier to do whilst in Savasana - possibly due to my sinus problems or lazy need to lie down! Once again, inhaling and exhaling are both done through the nostrils, while the mouth remains closed. To perform Brahmari, you simply partially close the glottis whilst breathing. If you doing it right, inhaling should produce a snore-like sound, and exhaling a noise akin to a humming bee - or in my case, more like a purring cat. The total breath should be repeated seven to ten times before relaxing the vocal chords.
I find that after having done deep-sea, Brahmari, or a combination of both, my breath will generally continue to be slow and regular throughout the remainder of my routine. Often, it will maintain the flow of ocean-sound and breath regulation until my closing Savasana.
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