Pranayama & Savasana

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This short audio practice takes you through kriya, pranayama and guided relaxation in Savasana.

The recording takes you straight into the practice, so do prepare before playing it by setting yourself in a quiet place. Have enough cushions / blocks and blanket to be comfortable, to support your back.
Pranayama is done sitting cross legged (legs can stretched at the front if you have knee problems).   Savasana is done lying down on a mat with a block or cushion under the head (optional), and cover yourself with a light blanket for maximum relaxation.

IMPORTANT:  This practice is suitable for anyone with good health.  If you have any lung conditions or any other medical history, pranayama may not beneficial. If in any doubt feel free to email me and I will be happy to advise you further.

Content of the recording
PRANAYAMA in sitting posture:
  1. Kapalabhati.   Done by doing quick outbreaths through BOTH nostrils.  Make sure that the abdominal wall goes back when you exhale quickly, and not pushed forward.  
  2. Bhastrika.  Done by inhaling and exhaling quickly through BOTH nostrils, like the sound of a bellow.​
  3. Kapalabhati -  through the LEFT nostril.  Make a fist with your right hand, and close right nostril with your thumb.  Left hand is in Vayu mudra resting on your left knew (lock your index finger with your thumb, other fingers remain stretched).   Do only quick exhalations through your left nostril.  Inhalation is passive.
  4. Kapalabhati -  through the RIGHT nostril.  Make a fist with your left hand and close your left nostril with your thumb.  Right hand is in Vayu mudra resting on your left knew (lock your index finger with your thumb, other fingers remain stretched).   Do only quick exhalations through your right nostril.  Inhalation is passive.
  5. Bhastrika - through the LEFT nostril.  Make a fist with the right hand, and close right nostril with your thumb.  Left hand is in Vayu mudra resting on your left knew (lock your index finger with your thumb, other fingers remain stretched).   Breathe In and Out quickly through the left nostril.
  6. Bhastrika - through the LEFT nostril.  Make a fist with the right hand, and close right nostril with your thumb.  Left hand is in Vayu mudra resting on your left knew (lock your index finger with your thumb, other fingers remain stretched).   Breathe In and Out quickly through the left nostril.
  7. Anuloma Viloma - Alternate nostril breathing with the mantra So - Ham.   Have your left hand in Vayu mudra (as explained above) and rest it on your left knee.  Use your right hand, make a fist and open your thumb and the last two fingers of your hand.  The thumb will close the right nostril, and the last two fingers will close the left.  Index and middle fingers stay bent towards the palm of your hand.   Closing your right nostril with your thumb inhale through the left repeating mentally the sound SO (Soooooo), then close your left nostril with the last two fingers, and exhale through the right repeating mentally the sound HAM.  The reverse by inhaling through the right with SO and exhale left with HAM.  Continue.  The mantra SO-HAM means I am 'that', 'I am pure consciousness'.
  8. Guiding Prana - Sit with both hands in Vayu Mudra.  Focus on mooladhara chakra (first energy center located at the bottom of your spine / pelvic floor).  Inhale directing the prana (life force within your breath) up the spine and all the way up to Sahasrara Chakra (above the crown of the head), and exhale directing the prana down the spine back to mooladhara chakra.
RELAXATION
  1. Relaxation done lying down by directing the awareness of specific parts of the body in order to let go at a deep level.
  2. Short visualisation in sitting posture

About Marianne
Marianne has been teaching Yoga & Meditation since 1988.  She trained as a massage therapist in 1991, and completed a Master in Ayurveda in 2016.  On a personal level she follows the esoteric path of Tantra, where the worship of specific Goddesses plays an important role in awakening of Shakti.  She is also a practicing artist / painter with a studio in East London.