Summary
Highlights
The video introduces a full yogic breathing practice for individuals feeling tired. The initial practice is performed lying down, and the instructor advises using a blanket and bolster or pillows for comfort under the knees for Savasana later.
Begin by lying on your back with feet flat, arms away from the body, and palms up. Close your eyes and start taking deeper breaths, noticing how your body feels. Focus on points of contact with the mat, allowing these points to deepen with each exhale, releasing tension.
Place hands just below the bottom ribs on the upper abdomen. As you inhale, feel the hands lift and draw outwards; as you exhale, hands draw back in, and the belly drops. Continue this action, noticing the pelvic floor lifting with each exhale.
Move hands to the sides of the rib cage, with thumbs slightly behind the ribs. Inhale to expand the sides and lower back of the ribs outwards. Exhale, feeling the ribs contract back towards the midline.
Place the right hand on the chest and the left hand on the upper abdomen. Focus on bringing oxygen to the upper lungs, feeling the chest rise and expand with each inhale, imagining breath reaching into the shoulders without lifting them.
Integrate all three breathing areas: lower abdomen, sides/back of ribs, and chest. Inhale, feeling everything expand. Exhale, feeling everything contract, drawing the navel in, and lifting the pelvic floor. Introduce Ujjayi breath for slowing down the breath cycle.
Gently finish the lying down practice and transition to a comfortable cross-legged seated position. Continue the full yogic breathing, focusing on the expansion of the front, sides, back of the rib cage, and chest on the inhale, and contraction on the exhale.
Interlace fingers in front of the belly. Inhale for a full breath. Exhale, pressing palms away. Inhale, expanding fully. Exhale, release arms down and fold forward, squeezing out all air. Repeat this sequence, coordinating movements with your breath cycle.
Extend legs into a wide-legged pose, flexing feet. Inhale, lift arms up. Exhale, press palms away. Inhale, open arms out to the side. Exhale, bend over to the right leg, reaching with the left fingers, holding for one full breath. Inhale back up, bring fingers to chest, and repeat on the left side.
Bring legs back together and prepare for Savasana. Use cushions or a bolster under the knees for comfort. Lie down, make yourself warm and comfortable, and completely surrender the body's weight into the mat. Let go of the breath practice and allow your breath to return to its natural rhythm, resting for a few minutes.