20/4/2020 2 Comments Here we all are...BreatheI’ll be honest with you - I’ve been putting off writing this blog post... Not because I don’t want to write it. But because I’ve been struggling mentally, physically, to find the words. The ‘right’ words. The right words that attempt to sum up this strange situation we are all collectively living and experiencing right now. I feel like I have so much to say, but at the same time, I feel like I have no words at all. I’m sure you, if like me, are feeling so many emotions right now. Feelings which tend to change on a day to day basis - minute to minute even - depending on what we read, who we speak to, what we consume. This is completely understandable given the collective grief which we are experiencing. And (as mentioned in my previous blog post) grief and loss - whether physical grief (of losing a loved one) or a situational grief (the loss of being able to hug a friend for example) is justified, is real, and we needn't deny ourselves the right to feel these emotions. We are all trying our best to process this very odd, unusual, historic moment in time. That being said, I am not going to dwell too much, over-analyse,or hypothesise this situation we are currently in (I’ll save you all from my ramblings or we could be here some time!) - I am instead going to try and keep this concise and constructive, and share some simple (yet highly effective) yogic practices that have helped me in the past, and have been helping me recently through challenging times. ... I hope that they help you too :) ... 1) Savitri Pranayama = Rhythmic BreathingSavitri rhythm breathing brings about a beautiful oneness and harmony between the entire system of your body, mind, emotions and spirit. This ‘pranayama’ (prana = energy + yama = control) or conscious breathing can be practised in various timings and counts. The breath has 4 parts: 1) inhaling breath in (puraka) 2) hold in (kumbhaka) 3) exhaling breath out (rechaka) 4) hold out (shunyaka) Best practised in any of the classical sitting postures such as cross-legged (sukhasana), kneeling sitting on feet (vajrasana / thunderbolt), or resting in savasana (corpse pose) - Simply, you have to inhale and exhale in equal timings while holding in and out for half that count. For example - Breathe in for 6 counts, hold for 3 counts, breathe out for 6 counts, hold for 3 counts: This is our ‘6x3x6x3 rhythm breathing’. You can practice any comfortable rhythm - starting small if you are new to this practice - and gradually increasing as far as feels good and right for your body (everyone's lung capacities are different!) ... Want some extra guidance with this breathwork? Click below to access a free recording, where I guide you through step by step (+ a bonus tea meditation!) ... 2) Vyagraha Pranayama = Tiger BreathingBegin on all-fours (chatus pada asana) balancing the whole body on hands and both knees, keeping the back straight, looking forward. While inhaling slowly raise up the head and neck, push the spine and belly downward as much as possible. While exhaling slowly lower down the head, bend the neck down and stretch the spine upward while pulling the abdominal muscles upward and inward. Benefits of vyagraha prananyama include:
3) Shashanka Asana / Sasha Asana / Purna Sasha Asana = Rabbit PosesShashanka Asana = Rabbit pose: After practising tiger breathing, relax down into shasanka for a few deep breaths, sitting back on the heels and stretching the arms away in front of the body. Sasha Asana = Rabbit variation: Bringing the elbows to the knees, palms flat down on the mat, looking upwards this posture will direct the air into the lower lobes of the lungs increasing our vitality. Take 3-6 deep even breaths. Then relax the head and neck down. Purna Sasha Asana = Hare pose: Bringing the backs of the wrists to the knees straighten the arms and look up in purna sasha asana. This will direct the air flow into the mid chest thoracic region increasing the blood flow around the heart. Take 3-6 deep even breaths here then relax the head and neck down. “We can live some days without food, some time without water, but we cannot live without the breath. It is our vital life-force.”... As my great teachers say. You may have noticed a common theme here. Yep, you guessed it - The breath. It’s such a powerful tool. And something we carry with us everyday. To put it simply the breath is amazing - It calms our nervous system, it nourishes, it restores, it heals, helps relieve anxiety, improves sleep… I could go on and on but I said I’d keep this concise! (however if you’re interested in finding out more about the science of pranayama and conscious breathing though - google it, you’ll find numerous studies proving all of the above - it really is fascinating!) In these current times you may find you have a bit more space and time to set aside, to pause, to breathe, and maybe the opportunity to incorporate one of practices above (or even all three)... If so - how did it make you feel? I'd love for you to share below :) ... Or maybe, you are simply juggling many, many things right now - family, pets, loved ones, work, money, staying afloat. If so - then remember: You are amazing, and you’ve got this! Let's be patient and kind to ourselves. If you do manage to find a moment of calm with your cup of tea - perhaps in your garden if you have one, or gazing out of the window to the beautiful blue sky above - Remember to breathe, for “breath is the king of the mind - B.K.S. Iyenga” Stay safe & well lovely!
Namaste, Hazel xx
2 Comments
10/5/2020 01:16:23 pm
Great blog. I am always amazed that something as simple as the breath can make huge changes to our bodies and wellbeing. Particularly at the moment when we are all in lockdown. Thank you for the reminder. Julie x
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Hazel
10/5/2020 01:27:05 pm
I'm so glad you enjoyed Julie - Thank you for taking the time to say so! This is very true. So often we look externally for this, that, and the other to help us, when often, all that we really need is within x
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