Mrigi Mudra - Deer Seal
(m-RIG-ee moo-drah)
mrigi = deer
mudra = seal
Step by Step
1) Ball your right hand into a fist. Press your index and middle fingers into the mound (or base) of your thumb, so they're held firmly in their curled position. (This mudra is traditionally made with the right hand, but there's no compelling reason why left-handers can't use their dominant hand if they like).
2) Stretch out the ring and pinky fingers. Keep your pinky relatively straight, but curl your ring finger slightly, then press its pad to the pinky's nail. Align the fingertips as best you can; the idea is to "blend" the two fingertips into one.
3) Now bring your hand to your nose. Be sure not to turn your head toward your hand, keep your chin aligned over your sternum. Also be sure to keep your right shoulder level with your left shoulder. Tuck your right elbow in close to the side of your torso without hardening your armpit.
4) For all digital practices, the ring finger/pinky pair will close the left nostril, the thumb the right (unless you're using your left hand). Curl these fingers so that you press the nostrils with their more sensitive tips, not their pads. When you close a nostril, apply just enough pressure to block the opening, not so much that you interfere with the flow of breath through the open nostril.
5) Try this simple practice. Close your right nostril and inhale slowly through your left. Then close the left and open and exhale through the right. Finally inhale through the right, close it, and open and exhale through the left. Repeat 2 or 3 times, then release the mudra and breathe normally for a minute.
(m-RIG-ee moo-drah)
mrigi = deer
mudra = seal
Step by Step
1) Ball your right hand into a fist. Press your index and middle fingers into the mound (or base) of your thumb, so they're held firmly in their curled position. (This mudra is traditionally made with the right hand, but there's no compelling reason why left-handers can't use their dominant hand if they like).
2) Stretch out the ring and pinky fingers. Keep your pinky relatively straight, but curl your ring finger slightly, then press its pad to the pinky's nail. Align the fingertips as best you can; the idea is to "blend" the two fingertips into one.
3) Now bring your hand to your nose. Be sure not to turn your head toward your hand, keep your chin aligned over your sternum. Also be sure to keep your right shoulder level with your left shoulder. Tuck your right elbow in close to the side of your torso without hardening your armpit.
4) For all digital practices, the ring finger/pinky pair will close the left nostril, the thumb the right (unless you're using your left hand). Curl these fingers so that you press the nostrils with their more sensitive tips, not their pads. When you close a nostril, apply just enough pressure to block the opening, not so much that you interfere with the flow of breath through the open nostril.
5) Try this simple practice. Close your right nostril and inhale slowly through your left. Then close the left and open and exhale through the right. Finally inhale through the right, close it, and open and exhale through the left. Repeat 2 or 3 times, then release the mudra and breathe normally for a minute.
Ujjayi Pranayama - Conqueror Breath
(oo-jy [rhymes with "pie"]-ee)
ujjayi = to conquer, to be victorious
Step by Step
1) Ujjayi is especially known for the soft hissing sound the breather makes by directing her inhales and exhales over the back of her throat. To learn how, try this.
2) Inhale through your nose, then exhale slowly through a wide-open mouth. Direct the out-going breath slowly across the back of your throat with a drawn-out HA sound. Repeat several times, then close your mouth. Now, as you both inhale and exhale through your nose, direct the breath again slowly across the back of your throat. Ideally, this will create, and you should hear, a soft hissing sound.
3) This sound, called ajapa mantra (pronounced ah-JOP-ah mahn-trah, the "unspoken mantra"), serves three purposes: it helps to slow the breath down (which is exactly what we want for Ujjayi), to focus awareness on the breath and prevent your min "wandering," and to regulate, by continually monitoring and adjusting the evenness of the sound, the smooth flow of breath (another important element of Ujjayi).
4) Start with 5 to 8 minutes of practice, gradually increase your time to 10 to 15 minutes. When finished return to normal breathing for a minute or two, then lie down in Shavasana (Corpse Pose) for a few minutes.
5) Ujjayi is the foundation of many other techniques listed on this site; e.g., ratio breathing, svara yoga, digital pranayama, retention along with the two bandhas. Note that Ajapa Mantra isn't used when performing digital pranayama.
Source : yogajournal.com
(oo-jy [rhymes with "pie"]-ee)
ujjayi = to conquer, to be victorious
Step by Step
1) Ujjayi is especially known for the soft hissing sound the breather makes by directing her inhales and exhales over the back of her throat. To learn how, try this.
2) Inhale through your nose, then exhale slowly through a wide-open mouth. Direct the out-going breath slowly across the back of your throat with a drawn-out HA sound. Repeat several times, then close your mouth. Now, as you both inhale and exhale through your nose, direct the breath again slowly across the back of your throat. Ideally, this will create, and you should hear, a soft hissing sound.
3) This sound, called ajapa mantra (pronounced ah-JOP-ah mahn-trah, the "unspoken mantra"), serves three purposes: it helps to slow the breath down (which is exactly what we want for Ujjayi), to focus awareness on the breath and prevent your min "wandering," and to regulate, by continually monitoring and adjusting the evenness of the sound, the smooth flow of breath (another important element of Ujjayi).
4) Start with 5 to 8 minutes of practice, gradually increase your time to 10 to 15 minutes. When finished return to normal breathing for a minute or two, then lie down in Shavasana (Corpse Pose) for a few minutes.
5) Ujjayi is the foundation of many other techniques listed on this site; e.g., ratio breathing, svara yoga, digital pranayama, retention along with the two bandhas. Note that Ajapa Mantra isn't used when performing digital pranayama.
Source : yogajournal.com
Nadi Shodhana Pranayama - Channel Cleaning Breath
(nah-dee show-DAH-nah)
nadi = channel
shodhana = cleaning, purifying
Step by Step
1) Sit in a comfortable asana and make Mrigi Mudra. Beginning pranayama students may have some difficulty holding their raised arm in position for the length of the practice. You can put a bolster across your legs and use it to support your elbow.
2) Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring-little fingers. Open and exhale slowly through the right nostril.
3) Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. This is one cycle. Repeat 3 to 5 times, then release the hand mudra and go back to normal breathing. (NOTE: some yoga schools begin this sequence by first closing the left nostril and inhaling through the right; this order is prescribed in the Hatha Yoga Pradipika, 2.7-10).
4) Traditionally Nadi Shodhana includes breath retention, fixed ratio breathing, and the repetition of certain "seed" mantras (cf. Gheranda Samhita 5.38-54). For beginning pranayama students, it's best to focus only on the inhales and exhales.
Source : yogajournal.com
(nah-dee show-DAH-nah)
nadi = channel
shodhana = cleaning, purifying
Step by Step
1) Sit in a comfortable asana and make Mrigi Mudra. Beginning pranayama students may have some difficulty holding their raised arm in position for the length of the practice. You can put a bolster across your legs and use it to support your elbow.
2) Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring-little fingers. Open and exhale slowly through the right nostril.
3) Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. This is one cycle. Repeat 3 to 5 times, then release the hand mudra and go back to normal breathing. (NOTE: some yoga schools begin this sequence by first closing the left nostril and inhaling through the right; this order is prescribed in the Hatha Yoga Pradipika, 2.7-10).
4) Traditionally Nadi Shodhana includes breath retention, fixed ratio breathing, and the repetition of certain "seed" mantras (cf. Gheranda Samhita 5.38-54). For beginning pranayama students, it's best to focus only on the inhales and exhales.
Source : yogajournal.com
Kumbhaka Pranayama : Breath Retention
kuhm-BAH-kah)
kumbha = pot (a traditional image of the human torso as a container for the breath with two "openings" at the throat and base of the pelvis)
antara (ahn-TAH-rah) = interior
bahya (BAH-yah) = outer
Step by Step
1) Antara Kumbhaka requires the application of both Jalandhara and Mula Bandhas; in addition the rib case gently "hugs" the lungs.
2) Establish Sama Vritti Ujjayi (and for this example, the vritti count is 6 OMs). To begin, apply the two bandhas as you near the end of your inhale, and retain the breath for 2 OMs, no more. Gently squeeze the ribs against the expanded lungs. Then exhale, concurrently releasing Mula Bandha and, when finished, raise your head to neutral. DON'T perform Kumbhaka on successive breaths; take 2 to 3 Ujjayi breaths before the next retention.
3) In general your first Kumbhakas should be one-third to one-half the length of your Sama Vritti count. Practice at this level until you're completely comfortable, which may take several weeks or longer.
4) Then gradually reduce the number of Ujjayis between Kumbhakas until you can comfortably retain your breath for 2 OMs on successive inhales for about 5 minutes. Next increase your Kumbhaka to 3 OMs, but again separate them by 2 to 3 Ujjayis. Again gradually reduce the Ujjayis until you can comfortably retain for 3 OMs on successive inhales for 5 minutes.
5) Proceed methodically until your Kumbhaka count matches your Sama Vritti count. Now STOP. Don't go any further without direct guidance from an experienced teacher.
Source : yogajournal.com
kuhm-BAH-kah)
kumbha = pot (a traditional image of the human torso as a container for the breath with two "openings" at the throat and base of the pelvis)
antara (ahn-TAH-rah) = interior
bahya (BAH-yah) = outer
Step by Step
1) Antara Kumbhaka requires the application of both Jalandhara and Mula Bandhas; in addition the rib case gently "hugs" the lungs.
2) Establish Sama Vritti Ujjayi (and for this example, the vritti count is 6 OMs). To begin, apply the two bandhas as you near the end of your inhale, and retain the breath for 2 OMs, no more. Gently squeeze the ribs against the expanded lungs. Then exhale, concurrently releasing Mula Bandha and, when finished, raise your head to neutral. DON'T perform Kumbhaka on successive breaths; take 2 to 3 Ujjayi breaths before the next retention.
3) In general your first Kumbhakas should be one-third to one-half the length of your Sama Vritti count. Practice at this level until you're completely comfortable, which may take several weeks or longer.
4) Then gradually reduce the number of Ujjayis between Kumbhakas until you can comfortably retain your breath for 2 OMs on successive inhales for about 5 minutes. Next increase your Kumbhaka to 3 OMs, but again separate them by 2 to 3 Ujjayis. Again gradually reduce the Ujjayis until you can comfortably retain for 3 OMs on successive inhales for 5 minutes.
5) Proceed methodically until your Kumbhaka count matches your Sama Vritti count. Now STOP. Don't go any further without direct guidance from an experienced teacher.
Source : yogajournal.com
BACKBENDS
Backbends are thought of as poses that open our awareness to the outside world. While the front of the body is being stretched in backbends, (specifically the thighs, front groins, belly, chest and armpits), our attention should continually be focused on the back torso. As you come into a backbend, lift the pubic bone toward the navel and rotate the thighs strongly inward. Keep the buttocks firm (but not tight or squeezed) and keep the tailbone pressed forward, which helps keep the lower back long and protect it from compression.
BACKBEND SEQUENCE (Total time 40 to 50 minutes)
1. Virasana (Hero Pose)
Clasp your hands, stretch the arms straight out in front of you, with the palms facing away from you. Then inhale and stretch the arms up alongside the ears. Hold for one minute. Release, reverse the clasp of the hands (do the non-habitual clasp) and again raise your arms for one minute. Release on an exhalation. (Total time two minutes) .
2. Supta Virasana (Reclining Hero Pose)
(Total time two to three minutes).
3. Gomukhasana (Cow Face Pose)
For one to two minutes on each side (Total time two to four minutes) .
4. Adho Mukha Svanasana (Downward-Facing Dog Pose)
(Total time one minute).
5. Adho Mukha Vrksasana (Handstand)
Perform this pose very close to the wall. Once you have kicked up, press the buttocks and the backs of the legs into the wall, and lift the chest away from the wall. Hold this position for 30 seconds, then press through the arms and reach through heels into the full pose for 30 seconds. (Total time one minute) .
6. Tadasana (Mountain Pose)
(Total time one minute). Then step your feet apart for:
7. Utthita Parsvakonasana (Extended Side Angle Pose)
Move into the pose, then walk the bottom hand a few inches behind you so that you have space to come into a backbend in the upper-back. Hold each side for one minute. (Total time two minutes) .
8. Virabhadrasana I (Warrior I)
One minute on each side (Total time two minutes) .
9. Purvottanasana (Side Stretch Pose)
Repeat three times, holding for 30 seconds to one minute each time. (Total time two to three minutes) .
10. Bhujangasana (Cobra Pose)
Repeat three times, holding for 30 seconds to one minute each time. (Total time two to three minutes) .
11. Salabhasana (Locust Pose)
Repeat three times, holding for 30 seconds to one minute each time. (Total time two to three minutes) .
12. Dhanurasana (Bow Pose)
(Total time one minute).
13. Ustrasana (Camel Pose)
(Total time one minute).
14. Urdhva Dhanurasana (Upward Bow)
Repeat three to five times, holding for 15 to 30 seconds each time. (Total time one to three minutes) .
15. Salamba Sarvangasana (Supported Shoulderstand)
Hold for three to five minutes, then drop to:
16. Setu Bandha Sarvangasana (Bridge Pose)
(Total time one minute).
17. Matsyasana (Fish Pose)
(Total time 30 seconds to one minute).
18. Marichyasana III (Pose Dedicated to the Sage Marichi)
Twist to each side three times, holding each twist for 30 seconds. (Total time three minutes) .
19. Savasana (Corpse Pose)
(Total time 10 minutes).
Source : yogajournal.com
Backbends are thought of as poses that open our awareness to the outside world. While the front of the body is being stretched in backbends, (specifically the thighs, front groins, belly, chest and armpits), our attention should continually be focused on the back torso. As you come into a backbend, lift the pubic bone toward the navel and rotate the thighs strongly inward. Keep the buttocks firm (but not tight or squeezed) and keep the tailbone pressed forward, which helps keep the lower back long and protect it from compression.
BACKBEND SEQUENCE (Total time 40 to 50 minutes)
1. Virasana (Hero Pose)
Clasp your hands, stretch the arms straight out in front of you, with the palms facing away from you. Then inhale and stretch the arms up alongside the ears. Hold for one minute. Release, reverse the clasp of the hands (do the non-habitual clasp) and again raise your arms for one minute. Release on an exhalation. (Total time two minutes) .
2. Supta Virasana (Reclining Hero Pose)
(Total time two to three minutes).
3. Gomukhasana (Cow Face Pose)
For one to two minutes on each side (Total time two to four minutes) .
4. Adho Mukha Svanasana (Downward-Facing Dog Pose)
(Total time one minute).
5. Adho Mukha Vrksasana (Handstand)
Perform this pose very close to the wall. Once you have kicked up, press the buttocks and the backs of the legs into the wall, and lift the chest away from the wall. Hold this position for 30 seconds, then press through the arms and reach through heels into the full pose for 30 seconds. (Total time one minute) .
6. Tadasana (Mountain Pose)
(Total time one minute). Then step your feet apart for:
7. Utthita Parsvakonasana (Extended Side Angle Pose)
Move into the pose, then walk the bottom hand a few inches behind you so that you have space to come into a backbend in the upper-back. Hold each side for one minute. (Total time two minutes) .
8. Virabhadrasana I (Warrior I)
One minute on each side (Total time two minutes) .
9. Purvottanasana (Side Stretch Pose)
Repeat three times, holding for 30 seconds to one minute each time. (Total time two to three minutes) .
10. Bhujangasana (Cobra Pose)
Repeat three times, holding for 30 seconds to one minute each time. (Total time two to three minutes) .
11. Salabhasana (Locust Pose)
Repeat three times, holding for 30 seconds to one minute each time. (Total time two to three minutes) .
12. Dhanurasana (Bow Pose)
(Total time one minute).
13. Ustrasana (Camel Pose)
(Total time one minute).
14. Urdhva Dhanurasana (Upward Bow)
Repeat three to five times, holding for 15 to 30 seconds each time. (Total time one to three minutes) .
15. Salamba Sarvangasana (Supported Shoulderstand)
Hold for three to five minutes, then drop to:
16. Setu Bandha Sarvangasana (Bridge Pose)
(Total time one minute).
17. Matsyasana (Fish Pose)
(Total time 30 seconds to one minute).
18. Marichyasana III (Pose Dedicated to the Sage Marichi)
Twist to each side three times, holding each twist for 30 seconds. (Total time three minutes) .
19. Savasana (Corpse Pose)
(Total time 10 minutes).
Source : yogajournal.com
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