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.

Ujjayi pranayama II You listen to the audio file ‘Ujjayi pranayama II’. In this type of pranayama you learn the art of exhalation. The nerves are soothed and the brain is calmed. In ‘Ujjayi pranayama II’, the inhalation is normal 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 ‘Ujjayi pranayama II´ startsTake a normal inhalation followed by a slow and deep exhalation from the collarbones to the bottom of the stomachA normal inhalation followed by a slow and deep exhalation without any tensionKeep the chest lifted and take a normal inhalation followed by a deep exhalation from the collarbones to the bottom of the stomach Repeat the cycle of a normal inhalation followed by a slow, deep 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 normal inhalation followed by a slow, deep exhalation. When you do ‘Ujjayi pranayama II´ on your own keep the chest lifted - make the exhalations soft and observe how the increasing sense of calm. Now continue with ‘Ujjayi pranayama II´ on your own 6 or more times – then return to normal inhalations and exhalations. When you have completed ‘Ujjayi pranayama II´ you can either continue with ‘Ujjayi pranayama III´ or roll the body to the right side, open your eyes and come slowly up I wish you a wonderful day in control of your emotions.

Ujjayi pranayama I You listen to the audio file ‘Ujjayi pranayama I’. In this type of pranayama you learn to be alert and have an even and rhythmic breathing. In ‘Ujjayi pranayama I’, the inhalation and exhalation are normal, soft and slow. 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 exhalationWhen you inhale, fill both lungs evenly and slowly. Feel the expansion of the chest upwards and outwardsWhen you exhale, breath out evenly and slowly. Feel how the shoulder blades go in and down of the backInhale and exhale quietly releasing the diaphragm evenly and gentlyPay attention to the flow of your breathIs it fast or slowly?Is it superficial or deep?Where do you inhale from – from the stomach – from the chest – from the throat?With all this awareness of your breath you let go of tensions of your body and unpleasant feelings with an exhalationFeel the chest and the lungs. Inhale slowly and smoothly and exhale slowly and smoothlyBe alert to how the normal breath find its own channel and space.Notice the changes in the speed of your breathNotice the expansion and contraction process when you inhale and exhaleNotice the settlement of the body and how the body and mind calm down while you inhale and exhale slowly and softlyHence, the rigidity of the mind vanishes Now ‘Ujjayi pranayama I´ startsTake a normal, soft and slow inhalation followed by a normal, slow and soft exhalationA normal inhalation followed by a normal exhalationKeep the chest lifted and take a normal inhalation followed by a normal exhalation Repeat the cycle of a normal inhalation followed by a normal exhalation on your own. When you do ‘Ujjayi pranayama I´ feel how the unrhythmic breathings slowly become rhythmic. Now continue with ‘Ujjayi pranayama I´ on your own 6 or more times. When you have completed ‘Ujjayi pranayama I´ you can either continue with ‘Ujjayi pranayama II´ or roll the body to the right side, open your eyes and come slowly up. I wish you a wonderful day with an alert mind.

Pranayama - Breathing (intro)You listen to a series of audio files called ‘pranayama’. Pranayama means ‘control of the breath’ in Sanskrit. This is the art of yoga breathing – consisting of the regulation and refinement of the inhalation, exhalation and retention of breath. The breath and the mind are closely linked. Usually the state of the mind affects the breath. It becomes agitated and shallow during moments of excitement. When it is quit and deep, the mind becomes calm. In pranayama, the breath is used to change the mental state. The mind is trained to follow the course of the breath, and by dosing so, its scattered thoughts are channelled inwards. In pranayama, the mind becomes calm which leads to a state of quietude. With practice, this is prolonged and deepened. This increased level of inner awareness of emotions and tensions in your body is key to pause and reflect before acting giving you opportunities to behave with deliberate calm and bounded optimism. When you do that, instinctive biological reactions will start working for you and not against you. Not only will practice of pranayama leads to increased effectiveness but it is also essential to managing personal health and energy. Different types of pranayama induce different state of awareness. Before proceeding with the different pranayama, select the audio file ‘savasana’ first and then select the following series of pranayama in chronological order.

'Savasana means 'corpus' in Sanskrit. By keeping both body and mind still while being fully aware, you learn to relax. Your conscious relaxation invigorates and refreshes both body and mind. It can help you to be more aware of your thoughts, feelings and actions. And it is very practical to be able to master in meetings - especially under pressure.You listen to the audio file ‘savasana’. Sava means a corpse in Sanskrift. In relaxation the body lies still as a corpse and the mind is at peace.Lay down on the back on the floor with a blanket or a pillow under the head. Rest your arms slightly away from your body with the palms up. If you are unable to rest on the floor you can sit on a chair with the palms resting on the thighs allowing you to lift the spine up.Close your eyes and turn the gaze inward and downward.Relax the eyelids – relax the cheeks – relax the jaws – swallow once allowing the tongue to rest in the mouth.Relax the neck.Relax the arms.Relax the right arm – relax the left arm.Relax the stomach – let the stomach sink against the spine – relax the entire stomach.Relax the legs – relax the right leg – relax the left leg – relax both legs.Relax the feet – relax the right food – relax the left food – relax both feet.Relax the entire body.Take a slow inhalation followed by a slow exhalation.If the mind wanders let go of your thoughts when you exhale and keep your attention on your body.Relax the entire body and allow the body to sink into the ground if you are laying on the floor.Let go of the tensions you may have.Keep the breathing normal. Make it quiet.Stay quietly with normal breathings for some minutes now on your own.To come back to the present slightly move your arms and legs.Then slowly open your eyes.If you lay down on the floor, bend your legs turn to the right side and stay there for a short while.When you are ready then get up.

'Tadasana' means 'mountain' in Sanskrit. A mountain stands safe and upright and does not topple in stormy weather. You listen to the audio file ‘tadasana’ which means mountain in Sanskrit.Stand erect with your feet together.Spread your toes flat on the floor.Ensure you distribute your body weight evenly on your toes and heels so you are well grounded.Tighten your thigh muscles.Lift up the front of your body.Pull the tailbone down.Lift up your spine.Spread your chest by rolling the shoulder blades back and down.Pull your chin in to ensure your neck is an extension of your spine.Look straight ahead.Keep your arms by the side of your body so your palms facing your thighs.Now you stand erect, quiet, and strong like a mountain.You can benefit from this strength and power at your next meeting especially if you expect to be challenged and under pressure.