Yoga by Donald Moyer

Author:Donald Moyer [Moyer, Donald]
Language: eng
Format: epub
Publisher: Rodmell Press
Published: 2010-07-29T23:00:00+00:00

For this variation of Ujjayi Pranayama Lying (Figure 4.22), you need two blankets, placed one on top of the other to form a T shape. Fold the first blanket in half lengthwise to support your rib cage, and the second blanket in half crosswise to support your head and neck.

Lie on your back with your rib cage and waist supported by the first blanket. Adjust the second blanket so that it supports your head and neck comfortably, with your chin slightly tucked. (If you need more height under your head, fold your second blanket in thirds.) Extend your arms and legs as for Savasana (Figure 4.24) and close your eyes. Relax the skin of your face, move the back of your palate toward the crown of your head, and release any tightness at the base of your skull. Rest in this position for 2 to 3 minutes before you begin your breathing practice.

When you are ready, start with a deep, soft exhalation, observing the movement of your sternum and the flow of your breath. With an inhalation, broaden your midsternum and lift your xiphoid process away from the sides of your navel. Feel the area around your xiphoid process expanding evenly in all directions like the rays of the sun. At the same time, soften the eyes of your chest, so that your shoulders remain relaxed and the breath can move into your upper lungs.

With an exhalation, keep your midsternum broad and lengthen the sides of your navel down toward your inner groins as your xiphoid process slowly descends. Keep the eyes of your chest soft and broad, so that your shoulders do not tense. Repeat this cycle for 3 to 5 minutes, allowing your breath to build slowly and rhythmically with each inhalation. Then let your breath return to normal, and rest in Savasana for 1 to 2 minutes.

4.22 Ujjayi Pranayama Lying

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