Dear Shakthi,

Here are  some breathing techniques you may find useful. The 10 mins you spend, you may want to spread those mins equally. Sometimes, you may choose to follow a specific technique more. In any case, start with Focused Breathing:

Focused Breathing: Sit in a easy position (can be on a chair), with the back straight. Don't lean excessively onto the support on the back. Close you eyes. Start to observe the breath. Follow it all the way in and all the way out. The task becomes simpler if you are able to hear your breathing. For this, push the chin gently into the throat. You will hear the sound of the breath much like the sound of Darth Vader breathing in those Star Wars movies! Make sure the mind stays focused on the breath; if it gets distracted, then don't blame yourself but ask your mind to come back to the breath; Duration - 2-3 mins or more.

Alternate Nostril breathing: Here, you breathe in through one nostril and out through another. Breath back in through the second and out through the first. You are breathing alternately through a nostril. You can close the right nostril with you right thumb and left with you right ring finger, if you are a right handed person. You can similarly use the left hand, if you are left handed.

Breath of Fire: You breathe out or expel air from your lungs fast and immediately inhale. You continue the exhalation and inhalation successively and rapidly (at a comfortable pace) for about 8-10 (or more) times. This forms a cycle. Practice 2-3 or more cycles. The technique is very refreshing to the lungs as we make sure all the unwanted air is expelled from the lungs, hence allowing them to absorb more good air.

In both the first and second techniques, you should follow complete/yogic breathing - using the top, mid and bottom of the lungs in succession as you breathe. Always keep practicing Yogic breathing whether you are driving, working or in a Yoga session. You can also lie on a mat and practice Yogic/complete breathing with you legs bent and feet rested on the mat.

Hope this helps, feel better. You got a lot of things to accomplish and more to enjoy in this life.

Regards,

Ash Aragam, RYT

November 19th, 2005

Namaste,

Richard Davidson, Director of the Keck Laboratory for Functional Brain Imaging and Behavior at the University of Wisconsin has recently been involved in a series of studies that ask how meditation can influence our emotions and the way we react to real-life-experiences. His research have showed that there is a remarkably high level of gamma activity in experienced meditators. Gamma waves are generally understood to indicate that higher cognitive functions are taking place. You can read more about this research in the current issue of Yoga International - Brain and Meditation.

Last week's recap: Inspired by the article, we got a glimpse of what meditation can do to us. We spent the first few minutes focusing on the breath followed by Alternate Nostril Breathing. Back to focused breathing, we explored the second chakra with the breath energizing that center. To gain a better understanding of a chakra's space, you need to pay more attention to that area. You can try this - as you inhale, imagine taking in energy through the center and as you exhale, imagine letting out energy through the same center. Breath-of-fire energized us next.

We started the asana session with a Seated forward bend. The Seated side bend on both the side further loosened the sides. The Seated forward bend, the second time around was much easier.  Then it was to get the back straighter with the Seated Bound angle. We rested our hands at the back while we arched the back to the front, looked up and breathed to our satisfaction. The Seated Squat opened the hips. The  Intermediate Sun Salutation and the Full Sun Salutation followed giving a great deal of activity to different parts of the body. Onto the mat, the Lying Bound Angle relaxed us quite a bit. We then practiced variations of the Half-Shoulder Stand following it with both Legs-to-knees posture. These postures can be followed by either the Lying Bound Angle  or stretching the hamstrings with the fingers holding the toes and each leg up first and then to the side. As usual, we ended the class with the Corpse.

Precautions: If you haven't done so yet, read precautions that you need to be aware of while practicing Yoga. As we age, it is ever easier to get injured; respecting your abilities is both wise and safe.

Check out these links for some great music for meditation and practice. I will soon be adding every week's communication to the web site. Those with active registrations and who attended class within the last three weeks will continue to receive the summary of the last class via emails. Your 7 week pass is valid for 3 months from your first class; with valid exceptions, the pass can be used beyond this limit. 

We will be closed for the Thanksgiving weekend. Have a Happy and Healthy Thanksgiving. 

Ash Aragam, RYT

November 6th, 2005

Namaste,

The Isha Upanishad - ancient spiritual texts of India - says an immortal truth - 'Those who see themselves in all creatures and all creatures in themselves, know no fear and know no grief'. In essence, when one opens up and recognizes that all beings are made of the same Self/energy as him/herself, there is peace and happiness within.

Recap of the last week's routine: The focus was to go through a relaxing routine. We spent the first few minutes centering ourselves. The breathing was controlled, complete and always heard. We used the breath to explore our core as though washing the unncessary elements that surround it to dig deeper within ourselves.

Next we lengthened the spine as we inhaled in the Seated Mountain. When you practice the seated Mountain, remember to lengthen the spine and the arms. Eliminate or minimize the slack in the arms. This was followed by Yoga Mudra to the side and to the front. Next, as we stood in the Table position, we eased into the Child and let go of all thoughts - letting a sense of total surrender encompass us. We continued to seek calmness with the Lying Bound Angle posture where we lie on the back with the knees dropping to each their own side. The breath was enjoying the opportunity to exploring the core once more and we found the lower energy centers as a resort to draw energy upon. The Lying/Supine Twist to both sides and the Bridge followed.

Turning ourselves onto the abdomen, we flexed the back a bit with the Sphinx, the Half Cobra and the Half Locust. Once again it was back to the Lying Bound Angle. We massaged the back with the Head-to-the-Knees posture as we rolled on the small of the back. We had more time in the second class to follow these with Supported Boat, several Hamstring stretches, Legs-up-to-vertical and the Half Shoulder Stand. We ended with the classical Corpse or the multi-point relaxation technique. At the end the mind was refusing to get attached to any thoughts and was enjoying the Peace within.

A note about the Corpse: When you practice the Corpse, key thing to master is to keep the mind aware. To help it stay aware, let it do a few specific things such as observing the energy moving and noting and relaxing any tensions at the point/area of focus. At some point, if you feel that you don't feel the body at all, that is a wonderful state to be in!

For an excellent article on Yoga and its application to stress-relief, please read Yoga and the Stress Response.

See you all next week,

Ash Aragam, RYT