TIME: 10 MINUTES
BENEFITS: Calming, better focus, and better circulation
After expiration, kumbhaka, or holding of the breath, is added to this intermediate form of Calming Ujjayi Pranayama.
- This technique produces the langhana, or relaxing energy impact, making it your go-to technique on hectic days, in the evenings, or when you can't sleep.
1. Set a 10-minute timer for yourself.
2. Close your eyes and relax your body in a comfortable sitting position with your spine upright.
3. Use Chin Mudra if you want to increase the grounding effect.
4. Bring your attention to the back of your throat and the feeling of your breath.
5.As you inhale and exhale, gently constrict the glottis (back of the throat) to produce a quiet hissing or ocean-like sound. It sounds like a faint snoring most of the time. With the music, take long, slow, deep breaths in and out.
6.Inhale for a count of six and expel for a count of six for five rounds, keeping the breath audible. One second equals one count of breath, or the time it takes to recite " m."
7. Take a deep breath and count to six. Exhale for a count of six without keeping your air in.
8. Pull up Mula Bandha by squeezing the base of the body upward for three counts while holding your breath out.
9. Simplified: Inhale six times, exhale six times, and hold out for six seconds
10. Repeat steps 5–8 for a total of 5 minutes.
11. Let go of the method and pay attention to how it affects your body and mind. Allow your eyes to open slowly.
12. Keep a journal of your experience, recording any strange feelings, progress, or obstacles.
TIP: Throughout the exercise, keep your breath audible. When we're counting our breaths, it's easy to lose track of other aspects of the exercise. Maintain your focus.
You may also want to read more about Pranayama and Holistic Healing here.
