Yoga for Beginners: Pranayama Lesson 2: Sama Vritti

Transcript

[Music] [Music] greetings yogis welcome to lesson 2 this video is all about some of reti pranayama so we need to understand that summer which means equal or smooth and pretty which are the fluctuations and possibly the fluctuations of the mind or the breath so here we get to learn to calm the fluctuations of the mind or the breath we need to focus on equal or smooth breathing some of it is quite easy so when you're ready we'll come to a comfortable seat or if you're laying down that's perfectly fine as well first of all once you've found your seat you want to lift some energy up your spine just like we did with the previous video connecting him with the breath if you can you breathe in and out of the nose in a calm state if you need to breathe in and out of the mouth it's no problem just do what you can once you found your seat you've connected in with the current you'll notice the exhalation automatically bring you a sense of grounding like we learned in video one you'll feel the rising current with the inhalation and you don't even need to count the breath at this stage just really just connecting and remember we're not forcing or straining or trying to do anything special with the breath just yet you really just arrive in your surroundings finding your seat your connection to the earth now you start to notice the quality of your breath the quality of your attention and you begin to refine both of these things it's like you're honing in you're drawing energy and awareness into the center into focus notice if the inhalations are a little shorter than the exhalation x' or whichever way it might be and then we begin to count the breath mentally for a count of four so we inhale for four three two one and then you exhale for four three two one again inhaling for four three two one and exhaling for four three two one keep breathing like this just noticing the count of four and every inhalation and exhalation and already we're starting to bring in this quality of summer this equality this smoothness to the breath you might also feel that this is automatically taking you into a more calm relaxed state or bringing you that sense of grounding or earthing and then you might feel as if you could start to slow the breath even more you might notice at the end of the inhalation there's a subtle pause and then as you exhale at the end of the exhalation there'll also be another subtle force so you're noticing the count of the inhalation for for noticing the pause the exhalation for the count of four and also noticing the pause and as this starts to become more comfortable perhaps you're able to take the inhalation to a count of six five four three two one pause and then exhale four six five four three two one fours inhale four six five four three two one pause exhale four six five four three two one if you can you're inhaling and exhaling for the count of six noticing the pause or if that feels like it's starting in any way to force the breath or bringing stress you take it back to the count of four or whatever you're able to do remember we're using this quality of equality sameness smoothness noticing the count of the breath in order to take you into a calm relaxed state know that you can do this breathing technique anywhere anytime and it'll automatically reduce stress anxiety and bring that sense of calm and grounding when needed continue to breathe like this noticing the count of the breath making the count equal and smooth you might feel as if with every exhalation more tension is draining out of the jaw or shoulders you feel the sense of rooting earthing and then with the inhalations a sense of vitality energy being able to draw in and lift through the spine all the way through the crown noticing the rising and falling of the chest or the expansion and contraction of the torso continue to breathe like this with some of reti pranayama as long as is needed to bring you to that sense of calm and focus and then slowly when you're ready start to bring your hands together in front of your face and then rub your palms together create some heat or energy between your hands and then place your palms about half a centimeter in front of your eyes noticing any heat any sensations at all absorbing this excess energy from your practice today then rub your hands down your cheeks to your chin take your hands back together in front of your face and you'll open your hands like you're opening a book and then with three gentle blinks you can open your eyes and see your palms thank you for watching lesson 2 namaste you