Reflective Asana and Pranayama 3
“Body breath and Mind in Perfect Oneness”
Concepts
Sutra I, 2. Yoga citta vrtti nirodha
(chanted: yoga chitta vrtti nirodaha)
Involution (going deeper)
From Asana to Pranayama (3rd to 4th limbs of classic yoga)
See quotations from B. K. S. Iyengar, Light on LIfe, in related post
Focusing Practices (for stilling the fluctuations of the mind)
Breath
“belly” and “chest” breath
Rate, depth, volume
Touch (e.g., finger tips in Jñana mudra)
Resonance (e.g., chanting of invocation, sutras, OM)
Resonance and pranayama
Sibilant Ujjayi sound (back of throat)
Practice: Back Extensions
Sitting/Sukhasana (as in classes 1 & 2)
Chanting
Yoga citta vritti nirodha
OM (A-U-M)
Resonances (throat, head, nasal band)
Tadasana/AMS/Utthanasana (Observe abdomen, chest/breath profile)
Virabhadrasana II, Virabhadrasana III (find back extension in VIII)
Breath in Back Extensions (find belly and chest breath)
Bhujanghasana on ropes
Ropes 1 version (various distances from wall)
Ropes 2 version (emphasize Bhujanghasana work)
Abdominal/chest breath
Back Extensions on Floor
Ground pelvis, tailbone in/sacrum-coccyx ), open chest
Abdominal work (find belly and chest breath)
Chest on Bolster
Bhujangasa
Salubhasana
Chest on bolster, extend arms
Full pose w/o imaginary bolster)
Dhanurasana
Virabhadrasana III (compare to first)
Salamba Sarvangasa (wall)
Free breath (extra blanket, extend torso & legs)
OM resonance (vishuddi chakra/clear upper chest & breath)
Feet to wall (mild beginning drop-backs)
Savasana (full pranayama setup)
Ujayyi I, II (Note resonance, sibilant Ujjayi sound)
Return to Savasana breath (shallow/belly)
Sitting
OM/Shantih
Bell (“Body, breath, and mind I send my heart along with this bell”)