PRANAYAMA

Please practice Breath Observation before embarking upon this sequence.

Practice# #2 EXTENDED EXHALATION

RECHAKA= Exhalation

NOTE: First practice this breath lying on the pranayama blanket as in the Observing the Breath Practice, then when you feel comfortable, you can try the sitting posture as described here.

–Sit in Supported Virasana: Kneel on a folded blanket on the floor, your toes should point straight back and your shins are pressing the outside of your thighs; your bottom is on the blanket between your thighs. For most people this is going to be uncomfortable, so here are some props that should allow you to sit in ease. Sit on the short end of one or two blocks or folded blankets or the short end of a bolster so that your bottom is supported and your knees can draw together, or at least point straight out of the hip sockets. If your knees still bother you, place rolled washcloths in the sockets before you kneel down. This will create space in the joint.

Some people find it useful to place their thumbs in that area and draw the calf muscles away from the body before kneeling. If your knees still bother you, the rule is to sit higher, though eventually you will feel as if you are tipping forward, if that is the case, practice pranayama sitting on a chair with your feet planted on the floor, ankles beneath knees. On the other hand, if your ankles are screaming, place rolled towels beneath them or increase the height of the blankets you are kneeling on and let the feet drop down onto the floor. If your lower body is relatively comfortable, lift the heart center, soften the face and shoulders, and place the hands on the thighs or fold them softly.

–Create or acknowledge your intentions for breath practice: A suggested intention for today’s practice would be to permit a greater release and letting go in areas of your life that are sticky, cluttered, unnecessary for your living as your fullest potential

–Center yourself in Supported Virasana: Look deep within the heart to honor the Divine within

–Begin Breath Observation without judgment. Without trying to change or alter any aspect of your breath cycle, observe the duration of the inbreath and the outbreath. Is one part longer or shorter?

Are they the same length approximately?

Do you feel more of a struggle or weakness with the exhalation or on the inhalation OR does the breath move easily throughout the cycle?

Has the breath quieted so much that you can barely sense it?

Can you focus for a couple of round on the exhalation alone, without affecting the way it is moving through you?

–Sense where the breath moves and Visualize where these organs are located in your particular body: Nose, Trachea, Lungs, Diaphragm, Pelvic Floor

NOSE: the nose is where the breath enters and exits the body. The breath warms and filters as it passes through the nostrils. At any given time, one or the other nostril is dominant. The right nostril is associated with warming active sun energy, or the ida energy channel; the left nostril is correlated with cooling restful moon energy, or the pingala channel. Are you aware of which nostril is dominant at the present moment?

TRACHEA: this is the windpipe that delivers the breath to and from the lungs and nose. Typically we lose sense of this area of breath movement. Try to follow a complete breath cycle and observe what happens as it flows along inside the trachea. Is there any irritation or roughness there?

Has the breath modified its temperature or is it still warm or cool inside the body? What about pacing

–Does the breath rush as it moves up or down this long pipe?

LUNGS: the lungs are situated on either side of the breastbone, encircled by the ribs. The left lung has two lobes because the heart is located in the same area. The right lung has a third lobe.

DIAGHRAGM: A large parachute shaped muscle that attaches to the xiphoid process, or bottom of sternum in the front, the lumbar vertebrae in the rear, and the transversus abdominalis and lower six ribs. Tension in the abdominal muscles inhibit action of the diaphragm.

PELVIC FLOOR: located between the anus and the pubic bone, sometimes called your “stopping going to the bathroom muscles.” When women do Kegel exercises, they are lifting the pelvic floor. Sense the way the inbreath lifts the pelvic floor gently and how, like petals of a flower opening, the pelvic floor releases along with the outbreath.

–Experience the Breath Pause: First determine if and when there is a pause. Everyone has their own pattern. For some there will be little, if any pause in the breath cycle. Others will experience a pause before or after the exhalation and still others will find this moment before or after the inhalation. At this point, all you need to do is watch.

Watch your breath as if you were standing in front of yourself, looking in, notice what happens during the pause, if there is one. Does your mind rest here? Is there a moment of silence? What is your emotional state? Do you grow panicked or restful? How do you experience time during the pause?

If there is no pause, closely observe the way the inbreath turns into the outbreath and the way the outbreath becomes the inbreath. Can you become aware of this moment?

–Begin to invite each exhalation to grow a bit longer than the preceding one

Draw in the muscles of the lower abdomen, the middle abdomen and then the upper abdomen, squeeze the muscles between the ribs, the intercostal muscles, and finally the muscles beneath the collar bones. To expel all of the air from your lungs. Do this gently, working gradually with more effort. When you feel that you have emptied the lungs. Then try to exhale a little bit more air. Begin with maybe 50% of effort and work up to 80 % effort. Strive for effortless effort as you consciously manipulate your breath pattern.

–Keep the inhalations passive

Observe if there is any tension occurring anywhere in the body and attempt to soften that place. Visualize the area growing longer and wider.

With the expulsion of the exhalation, there will be a pressure shift that will automatically invite the inhalation-let it happen. The inhalation should not be forced; it should happen almost automatically.

–After several rounds of extended exhalations, release your control and resume normal breathing.

Lie quietly and notice any subtle effects of your extended exhalations.

NOTE: Focusing on the exhalation is the second breath lesson. Most breathing problems come about due to incomplete exhalations. For instance, asthmatics need to lengthen their exhalations. Practice this way can lessen or even alleviate asthmatic conditions.

Exhalation is quieting and relaxing. You may notice this in your being after extended exhalation practice.