Reflection on the go

Viloma pranayama Stage III You listen to the audio file ‘Viloma pranayama Stage III’. In ‘Viloma pranayama stage III’, the inhalation and exhalation are interrupted. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing.   Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.Swallow once to allow the tongue to rest in the mouthPull the chin in so you make a chin lock without collapsing in the chestRelax the fascial musclesTake a normal inhalation followed by a normal exhalationWhen you inhale, feel the expansion of the chest upwards and outwardsWhen you exhale feel how the body melt into the yoga mat without collapsing in the chestSo a normal inhalation followed by a normal exhalationOne more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles Now ‘Viloma pranayama stage III´ startsTake a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few secondsExhale down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptiedDuring retention of breath keep the chest lifted without inflating the abdomen or putting any tension on brain  After each exhalation relax the head, the chest and diaphragm before starting a new inhalationTake a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few secondsExhale down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptied Repeat the cycle of a deep, interrupted inhalation followed by a deep, interrupted exhalation in your own pace. If you feel short of breath return to normal inhalations and exhalations like in 'ujjayi pranayama I' before you continue with a deep, interrupted inhalation followed by a deep, interrupted exhalation. When you do ‘Viloma pranayama stage III´ stay quit and do not allow the breath to shake the body. Now continue with ‘Viloma pranayama stage III´ on your own 6 or more times – then return to normal inhalations and exhalations. When you have completed ‘Viloma pranayama Stage III´, roll the body to the right side, open your eyes and come slowly up I wish you a wonderful day with a relaxed mind and body. 

Viloma pranayama Stage II You listen to the audio file ‘Viloma pranayama Stage II’. In ‘Viloma pranayama stage II’, the inhalation is deep and the exhalation is interrupted. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing.   Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.Swallow once to allow the tongue to rest in the mouthPull the chin in so you make a chin lock without collapsing in the chestRelax the fascial musclesTake a normal inhalation followed by a normal exhalation.When you inhale, feel the expansion of the chest upwards and outwardsWhen you exhale feel how the body melt into the yoga mat without collapsing in the chestSo a normal inhalation followed by a normal exhalationOne more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles Now ‘Viloma pranayama stage II´ startsTake a slow, deep inhalation from the bottom of the stomach all the way up to the collarbonesExhale down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptiedDuring retention of breath keep the chest lifted without inflating the abdomen or putting any tension on brain  After each exhalation relax the head, the chest and diaphragm before starting a new inhalationTake a slow, deep inhalation from the bottom of the stomach all the way up to the collarbonesExhale slowly down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptied Repeat the cycle of a slow, deep inhalations followed by a slow, deep interrupted exhalation in your own pace. If you feel short of breath return to normal inhalations and exhalations like in 'ujjayi pranayama I' before you continue with a deep inhalation followed by a deep, interrupted exhalation. When you do ‘Viloma pranayama stage II´ stay quiet and do not allow the breath to shake the body. Now continue with ‘Viloma pranayama stage II´ on your own 6 or more times – then return to normal inhalations and exhalations. When you have completed ‘Viloma pranayama Stage II´, you can either continue with villoma pranayama stage III or roll the body to the right side, open your eyes and come slowly up I wish you a wonderful day with a relaxed mind and body. 

Viloma pranayama Stage I You listen to the audio file ‘Viloma pranayama Stage I’. In ‘Viloma pranayama stage I’, the inhalation is interrupted and the exhalation is deep. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing.   Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.Swallow once to allow the tongue to rest in the mouthPull the chin in so you make a chin lock without collapsing in the chestRelax the fascial musclesTake a normal inhalation followed by a normal exhalation.When you inhale, feel the expansion of the chest upwards and outwardsWhen you exhale feel how the body melt into the yoga mat without collapsing in the chestSo a normal inhalation followed by a normal exhalationOne more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles Now ‘Viloma pranayama stage I´ startsTake a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few secondsExhale slowly and deeply until the lungs are emptiedDuring retention of breath keep the chest lifted without inflating the abdomen or putting any tension on brain  After each exhalation relax the head, the chest and diaphragm before starting a new inhalationTake a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few secondsExhale slowly and deeply until the lungs are emptied Repeat the cycle of a slow, deep and interrupted inhalation followed by a slow, deep exhalation in your own pace. If you feel short of breath return to normal inhalations and exhalations like in ujjayi pranayama I before you continue with a deep, interrupted inhalation followed by a deep exhalation. When you do ‘Viloma pranayama stage I´ stay quit and do not allow the breath to shake the body. Now continue with ‘Viloma pranayama stage I´ on your own 6 or more times – then return to normal inhalations and exhalations. When you have completed ‘Viloma pranayama Stage I´, you can either continue with ‘Viloma pranayama stage II´ or roll the body to the right side, open your eyes and come slowly up I wish you a wonderful day with a relaxed mind and body.

Ujjayi pranayama IV You listen to the audio file ‘Ujjayi pranayama IV’. In this type of pranayama you learn the art of both inhalation and exhalation. In ‘Ujjayi pranayama IV’, the inhalation and exhalation are deep. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing.   Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.Swallow once to allow the tongue to rest in the mouthPull the chin in so you make a chin lock without collapsing in the chestRelax the fascial musclesTake a normal inhalation followed by a normal exhalationWhen you inhale, feel the expansion of the chest upwards and outwardsWhen you exhale feel how the body melt into the yoga mat without collapsing in the chestSo a normal inhalation followed by a normal exhalationOne more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles Now ‘Ujjayi pranayama IV´ startsTake a slow, deep inhalation from the bottom of the stomach all the way up to the collarbones followed by a slow, deep exhalation from the collarbones to the bottom of the stomachA slow, deep inhalation without any tension followed by a slow, deep exhalationA slow, deep inhalation from the bottom of the stomach all the way up to the collarbones by expanding the chest. While maintaining the lift in the chest, exhale slowly and deeply without collapsing in the chest all the way to the bottom of the stomach Repeat the cycle of a slow, deep inhalation followed by a slow, deep exhalation on your own. If you feel short of breath return to normal inhalations and exhalations like in 'ujjayi pranayama I' before you continue with a deep inhalation followed by a deep exhalation. When you do ‘Ujjayi pranayama IV´ observe how the inhalation and exhalation start, lengthen and end. Now continue with ‘Ujjayi pranayama IV´ on your own 6 or more times – then return to normal inhalations and exhalations. When you have completed ‘Ujjayi pranayama IV´, roll the body to the right side, open your eyes and come slowly up. I wish you a wonderful day with an open and flexible mind.

Ujjayi pranayama IIIYou listen to the audio file ‘Ujjayi pranayama III’. In this type of pranayama you learn the art of inhalation. In ‘Ujjayi pranayama III’, the inhalation is deep and the exhalation is normal. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expands the chest and ease the breathing.   Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.Swallow once to allow the tongue to rest in the mouthPull the chin in so you make a chin lock without collapsing in the chestRelax the fascial musclesTake a normal inhalation followed by a normal exhalation.When you inhale, feel the expansion of the chest upwards and outwardsWhen you exhale feel how the body melt into the yoga mat without collapsing in the chestSo a normal inhalation followed by a normal exhalationOne more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles Now ‘Ujjayi pranayama III´ startsTake a slow and deep inhalation from the bottom of the stomach all the way up to the collarbones followed by a normal exhalationA slow, deep inhalation without any tension followed by a normal exhalationA slow, deep inhalation from the bottom of the stomach all the way up to the collarbones followed by a normal exhalation Repeat the cycle of a slow, deep inhalation followed by a normal exhalation on your own. If you feel short of breath or restless return to a few normal inhalations and exhalations like in 'ujjayi pranayama I' before you continue with a deep inhalation followed by a normal exhalation. When you do ‘Ujjayi pranayama III´ on your own keep the brain passive - make the inhalations soft and observe how the chest gradually opens. Now starts with ‘Ujjayi pranayama III´ on your own 6 or more times – then return to normal inhalations and exhalations. When you have completed ‘Ujjayi pranayama III´ you can either continue with ‘Ujjayi pranayama IV´ or roll the body to the right side, open your eyes and come slowly up I wish you a wonderful day with a calm mind.