Pranayama w/ Rachel Scott: Prana 3 - Counted Breath and Full Retention

Transcript

[Music] hi i'm rachel with do yoga with me and this is a counted pranayama practice and in this practice we will work our way into what is called a box breath which is inhaling for a count of four holding for a count of four exhaling for a count of four and holding for a count of four so a note on these retentions of the breath or suspensions they should feel nice and easy and quieting to the body so if you find yourself feeling tense or anxious just let go of the count of the breath and return to your natural inhale and exhale i hope you enjoy it for this pranayama technique find a comfortable seat where your spine can be nice and tall so it could be kneeling cross-legged and if sitting doesn't work for you feel free to lay down start by taking a few nice and easy natural breaths you may like to roll through your shoulders a little bit open and close your jaw or roll through your head releasing some of the tension through your neck through your shoulders and then feeling your sitting bones ground down into your seat lifting up nice and tall through your spine bring your hands onto your thighs in this practice we'll slowly build up to a retained breath so first close your eyes feel the natural flow of your breath in and out through your body take a natural inhalation in and exhalation out beginning our counted breath inhaling in one two three four pause and hold one two exhale one two three four pause one two inhale one two three four pause one two three exhale one two three four pause one two three inhale one two three four pause one two three four exhale one two three four pause one two three four inhale one two three four pause one two three four exhale one two three four pause one two three four inhale one two three four pause one two three four exhale one two three four pause one two three four last time inhale one two three four pause one two three four exhale one two three four pause one two three four breathe easily and naturally just letting your breath move whatever way feels good for your body and sensing the shifts in your body feelings and thoughts when you're ready bring your hands together in front of your heart and slowly open your eyes you