Yogawise les 7 Prana Yoga - subtle yoga to practise expansion of breath/prana and drishti (focus)

Transcript

you namaste hi everybody Oh Yong Hwa today I would like to integrate a breathing lesson from last time with asana so we're gonna do simple posters where it's easy to have all your attention available for the breath and I would like to add one more thing and that is the Trish T Trish T is a focus point for the two eyes to focus on but not that it is important to see that point but at the moment when two eyes come together energy becomes one so it's pretty interesting the right eye and the left eye they are the two poles of life so they have the female energy and the male energy and at the moment we look at one point with two eyes male and female energy unite and then the inner eye opens what also happens is whenever you focus your attention on one point one Center point you become centered with him so you can take a comfortable position maybe you need to sit a little bit higher and take your time to install the potion first begin by distributing the wait so you start with the feet although the feet are not on the floor in essence standing but you could imagine that feeling and taste to a beauty wait on the two feet I feel that they support your spine as well your whole posture then allow your way to rest upon your sitting bones straight in the middle supporting the spine maybe rock your pelvis back a bit so that you start to feel your tailbone as well a little bit more as a support of the spine as your connection with earth and I'm further bra the further bra align the spine until you feel that midline of your spine opening top of the head points to the sky it's aligning with the energy of the sky and the base of the spine aligns with the energy of the earth by balancing your weight the weight comes exactly in the middle in your Center instead of closing the eyes let your eyelids relax and they start to drop down they are about half way maybe a little bit further and the more the eyelids relaxed the more your mind starts to relax and you look at one point Patricia T when I point helps you to keep your attention to yourself not to be distracted so that the energy that expands stays with you and you can let it become more and more and more allow your breath to be just the way it is I start to follow your breath as it is right now when the in-breath comes in you go along at the same pace of the breath in and in and when the breath flows out you go into the same pace with breath out and after you can let your mind rest on that rhythm of the breath like your head would rest on a pillow you can rest your mind on the pillow of the breath every impressed life prana comes in every out breath it's a let go in breath and I'll press keep the length of your spine on the out-breath we become ready to do the first part of the breathing meditation we're gonna relax the whole breathing system to upper Airways as you breathe in feel the breath in the touch of the nose and where you can feel the breath relax so you're relaxed your nose as well as you inhale as on the exhalation soft and the nose as you follow your breath the breath comes in the term from the nose towards the airpipe and you've relaxed that turn especially when your exhale relax watching the breath watching your body breathing in relaxed in those we likes to turn exhale keep the length in the spine but soft and the cells next in breath maybe you can feel the air pipe you can feel the breath going down the airpipe unless you exhale really likes the air pipe relax the nose to turn the airplane if you feel any tension in your shoulders relax your shoulders as well your arms your wrists no he go long I may be all the way down the airpipe you can feel the split where the air pipe splits into the lungs and relax the split I had to breath and to the lungs and as you exhale relax your lungs every little balloon off the lungs damn breathing in keep them solved and you receive the breath into the lungs Ashu exhale soft and the whole way of your breath you keep on doing that softening the whole way softening lungs and softer they become the easier it becomes to absorb the planner into the lungs in half recorder and the more Long's start to expand they start to expand against the diaphragm the breathing muscle at the bottom of your ribcage and when you can feel that you start to relax to diaphragm as well especially the midpoint the whole upper airway system it's totally relaxed and by then you start to notice that the belly moves the belly expands and it rolls the breath in like a bellows to put to fire on then the belly it rolls in and it pushes the air out because there is a total vacuum that comes the moment that the breath wants to come in again and it pulls the breath in you keep on relaxing the whole upper airway system watching the belly moving watching the breath coming in and out and because the breath turned from the back the breath goes from the turn down and follows the back all the way down so not only do you feel the belly you can feel the breath in your lower back as well and the expansion could become even feelable in the pelvic floor in your tailbone sacrum lower belly unless you relax your arms keep the spine straight oh you could feel that same expansion also going towards the arms towards the legs when you relax your hips your thighs your lower legs and feet keep the feet open though now when you're practicing this more often you can feel that the whole body is able to absorb clam air can only come in the lungs prana life itself can come into every cell of your body and that's the whole meaning of all the yoga postures today would like to help you to Center to come home into yourself and to spread all that life from the core throughout every self the body so you keep on sitting like this and we're gonna straighten the legs forward to make it a little bit easier pull your leg a little bit back so your lengthened deployments roll your shoulders back and then find the line where your spine is totally free and your belly can be like same word the traced e now it could be the tip of your nose but if you find it difficult it could also be your big toes or your where the cuff where they touch in a side of the golf an exercise stays exactly the same it has your breath you relaxed upper Airways and you follow the breath in now you follow that expansion of your breath are you able to expand to breath to all directions evenly like a balloon without any force broke your pelvis back a little bit more delvis is the upper part of your whole pelvis so the tailbone turns more towards the front maybe your legs slide a little bit alone keeping the groin to fold at the front soft and deep and then allow your lower back to relax so that it becomes possible to breathe in your lower back as well the more you can keep your attention to your breath the more the mind will relax it and quiet down but whenever you are distracted it's no problem as soon as you see it you look at the mind and you guide it back to your breath very neutral no complaint no judgement breathing in relaxing the nose to turn the iron 5 the lungs you go all the way down down the back all the way to the pelvic floor then we're gonna give it even more length so that your belly can drop inward a little bit further and can relax so especially right above your pubis but often it's handled really likes inward so I'm I've worked my pelvis even more back so I feel my lower back lengthening my freed slide towards me keeping the growing soft keep your spine lengthened I'm gonna x2 lower back breathing and breathing out in the direction you're pointing it aligned is fine the top of the head is not hanging it's directing still to the sky maybe behind you but it's still sky and then when the baby comes in see how far can you walk yourself up maybe it's straight you would like to keep the belly in maybe it is a little bit back and then we bring shoulders back even more keep the belly in for now my fingers are to the back feel the weight on your sitting bones and your bottle coming behind two sitting bones a little bit more to open the hips and you bring your feet together and we stay a little further away from you so instead of sitting up fully straight lean back with your pelvis you could have two Drishti on the tip of your nose or if you find it difficult on the toes the big toes allowing the hips to relax a free exhalation relax and hip keep them relaxed breathing in paxil lengthen the spine relax your hips keep watching the breath listening to the breath I'm feeling the touch of the breath if you can feel the inner touch of your breath it becomes like a landscape there are cells that you can reach easily with your breath and there are cells that are difficult to reach with your breath there are areas that you cannot come yet no problem don't force it become a witness without any judgments just like a mirror and then you can start to listen to the intention why I can don't you why are you not reaching there sometimes it's because it is really stiff and hard like a rock sometimes it is because it feels like a vacuum it's totally empty those are two different blockages now you can keep your attention globally in your whole body while doing the S asana they're looking inside closely but then I should see that there is a difficult part a little bit of your attention you can rest on that part to bring awareness in every cell gradually and where there is awareness your breath follows prana follows awareness so in parts where there is no awareness planner cannot come I gave yourself a little bit space I've brought my arms a little bit more to the side so my ribcage and my armpits are more open for planning and that's really nice for the organs in your upper body especially the heart and then making butterfly movements we relaxed stopping the movement and then again line your spine rock your pelvis back a little bit he likes your belly inward right above your pubis let your belly soft and inward opening the lower back when it is softer coming up straight holding your shin and pull your legs a little bit closer if you can bring your hands around your feet and then slide the muscles of your butt and your upper legs a little bit to the side and back so the crowing deepens in a he'll both open and again butterfly movements if you have forgotten your Drishti you can look either at the tip of the nose or in front of you maybe a small meteor in front of you on the floor and I'm creating following the breath without pushing too groin that's this fall towards the front so you try to keep it soft you broke your pelvis back so we're gonna lean more on the back side of your button it's from there that the hips open and it opens especially your lower back I am stopping the movement I've put the source of the feet a little bit better together and then I can gently press and you would like to feel at the inner side of your heels that they pop up a bit like a soft pillow they come up bit so that they stretched towards me both sides and again broke your pelvis back though we're back relax and find your calm again Center the line the center of the pose look at one point mr. Bress able to reach dips to breathe exactly in the same way and then at the end of the in-breath bringing your attention to lips nice exhale the exhalation can relax the hips even further I mean that way you breed yourself open not only the hips you have global awareness in your whole body in every cell keep the dynamics slide your feet towards the front where your head could land on your feet and the feet they gently press the mat away - as you lean back your belly comes in and I'm with the belly in lean forward especially right above your pubis the belly is coming in then one hand is holding the foot defeated the two feet the other hand helps to check the belly if it's going in my hand is pulling the feet is gently pushing and that way you can lengthen your spine and then go back to your breath again you could also bring your hands on the sides maybe on your fingertips and you push yourself back towards the sitting bones even behind the sitting bones and align the spine so that the midline opens I was able to expand with your breath you practice watchfulness you follow the breath here the intention of your breath like you listen to the music you play on the instrument as you would refine those notes you can refine the sound of your breath you can make it soft and gentle only you can refine the touch of your breath and inner body in every cell old with one hand hold her feet again pushing pool and and pushes the floor away I opened the breath to come in the tailbone sitting bones it's for Betty silly coming off the insulation fingers and for some people the shoulders won't allow you to bring the arms up all the way then you can bring your arms straight forward or you can hold your knees even if you cannot lift your arms and lean back so that your belly comes in find the middle and you can lean back to strengthen the lower back Drishti right in front of you or tip of the nose you look within and you would just oppose on the breath that means that you would like to breath to expand the plan or to expand and if your posture is hindering that expansion too much you need to give yourself a little bit more space one more breath in holding the elbows and again if your shoulders are not allowing to bring your arms up all the way you can keep your arms in front of your body at shoulder height lean back more and more so that you feel more stable on your sitting bones on your tailbone and really that strength of the lower back the breath in the lower back then while you bring your arms forward bring the knees together though where your shoulders down and lean back even more lift legs off the floor follow your breath hold the outsides of the feet or hold the belt around your feet shoulders down feet add knee height to point on the floor and heave is defeat are difficult thing you just hold your knees you keep your feet down here also right above my pubis I allow the belly to relax inward it's a direct connection towards the tailbone towards the lower back then bring your left foot down lean back so the belly comes in even more and we keep the knee bent for a little while leaning back circle your arm back lean on the hand but don't make it too lazy your spine is straight and maybe you can straighten your leg out if not you can use a belt around your foot or keep it bent for a little while longer I am breathing you could watch to look at your second toe or to the tip of the nose following the breath see it coming in and one more breath in bring the foot in front of the other foot sitting straight belly still in word this is position 1 stage 1 you can stay there as long as you like other position is a little bit more forward valleys in and the foot presses the mat gently away so you stay on your sitting bones when the press can reach your table you could lengthen forward maybe lengthen first forward turn the thumb out to the side and now here my elbow is way in front of my leg and because I turn my hand the palm is facing the sky my elbow can go round my leg and then you can hold your hands lengthen going down breath is number one listen to your breath inhale look up exhale and namaste inhaling back feet off the floor keep on breathing other side first take the right foot down hold the left foot and start with bent knees belly in and lean back wait for your body to be ready to straighten the leg you could also circle one hand back let me give yourself some support glad your belly come in to let you better come and lean back listen to your breath bring the foot down sit either straight or lengthen you are reach forward exhale bring the palm up elbow around hold ends while more ENL Luca exhale come out of the pose bring your feet up cross your ankles and now we're gonna lift up but if you cannot lift up you can bring your toes on the floor and lift up in breath lift up and lift hold your knees straighten the legs forward lengthen the groin fold forward now to breath is number one so for some you are not falling forward but you bring your hands back and you align your spine in the best way possible I also I go not too deep today they can really focus on the breath become in deeper areas can you really relax your eyes on one point tip of the nose or the big toes to feel centered in yourself 20 calm be yourself then go to one side lengthening maybe falling forward or sitting up Ian breadzooka other side and breasts hold both or sit up straight coming straight hamsa namaste strengthening the low back lean back broke your pelvis back roll back roll back all the way interlace your fingers so you could stay low you could even stay in namaste oh you bring your arms up while my breath in hands in namaste bend your knees heels are still on the floor roll your shoulders back and twist I'm still leaning back with my lower back come to the middle other side come to the middle again lean back belly in fold forward all for the legs and bring your hands on your ankles shoulders down maybe a little bit higher so that you can breathe better sitting up fully straight interlace your fingers again and again if you have shoulder problems keep your arms low or even keep them shoulder-width apart instead of interlacing the fingers and again strengthening the lower back strengthening the core lean back you could do that all the way also with straight arms then shoes or the arms above the head or keep them forward and keep that relaxed spool breath today and our expansion circling the arms back feet hip width apart table pose roll your tailbone under and start to Luca if you have your neck collapsed keep your chin in while we're at it exhale come down and come to your lower arms knees to which you you can hold the site of your meta you push it to the you push it forward so you get a grip on your sacrum lifting the leg right leg up and bring it right above the floor lengthen the neck the other knee pulls in and your lower back stays to the floor breath calm gays too on point one more breath in exhale bring the knee in inhale straighten the other leg exhale bring it down centering Bowflex e cross your ankles come to plank position or in your own way and pop your lower back up roll your tailbone down stretch your heels away universe this is too heavy you can also come on your knees and the knees down dog bend knees and you could also do Child's Pose on your knees and exhale look to the front hands and knees spread your wrists shoulders back distributive 8 round back exhale inhale look up and move fluently on the base of your breath exhale down lower back up inhale look up exhale round the back how many concave Duta one more exhale yeah and he'll exhale stay we're out relax your neck come with your back straight now find the alignment for your spine then like a dog start to move your tail go like a tail for dog wag your tail and it goes all the way through your spine stop in the milk let the energy flow through the spine and then prepare for shavasana so you can put on something warm if you like and then your feet are hip-width apart and then you align your spine and you're gonna lie down make sure your lower back is to the floor there's some space underneath your armpits but the hands are not too wide palms facing the sky and then you can allow your body to relax totally you are carried to fully so you can let go see if you can rock your pelvis in a way that the lower back relaxes to the floor so that when you breathe the best thing would be that you still can follow that same turn the breath comes into the nose makes the turn and goes along the back down especially here it would be really calming if you could feel the breath at the back side instead of the front and you can allow the front side to totally relax we make a quick body scan you bring your attention to what your feet and where your attention is where your awareness is there is life so your feet come alive when your attention is there and that awareness can make it travel throughout the feet and then you relax your feet your awareness goes on to which your ankles experienced ankles and relax your lower legs and on the out-breath relax your lower legs tension goes into your knees and on the out-breath really likes your knees you could talk to your own body without the voice in early talk and you say relax you give the body the suggestion to relax and it will follow the best it can then your upper legs move your attention your upper legs and on the exhalation we're like stop relax feel the legs as a unity heavy on the floor totally relaxed your awareness moves down to your pelvis the pelvic floor the hips the muscles of your butt be relaxed relax your female or male organs your lower back bring your attention to all the organs in your body globally and on the exhalation relax the diaphragm little back relax the upper back and the whole ribcage bring your awareness there hold you still muscles between your ribs and you can realize all those muscles bringing you awareness in your chest the long starved you know you're hard to relax so that it gets its natural rhythm again also the lungs to relax so that they can breathe naturally then on the exhalation allow your shoulders to relax your upper arms your elbows your lower arms your wrists the hands and the fingers from the neck down you feel your whole body as a unity totally relaxed and happy we're going to relax the neck and the throat the back of your head is resting on the earth are you relaxed bringing awareness in the brain really like a stole a brain the skin on your skull as well till it becomes a little bit of those are on the skull not so tight right next to forehead your eyebrows ice itself the boss of the ice you could have let them become soft like you could squeeze in them this often they relax you can allow them to drop into the back of the head also to the earth like they'll hand on my soft pillow they could look from the back of the head through the window of the third eye between the eyebrows they could look in your inner sky he would like stat spots between the eyebrows as well the frown on the forehead totally soft forehead relaxed her bones in your face your cheeks your jewels your temples the bottom Joe you can allow it to relax your nose your lips the inside of the mouth and tongue and she relaxed the roof of your palate that's soft part in the back of your mouth it's just like it gives you a gentle smile or natural inner smile and it likes its look likes it brightens the inside so relax your ears and let every mask that is still on your face now the way until you feel your natural face and the funny thing is that it feels like you don't have any face you're just pure space you start to experience your being which is much bigger than the boundaries of the body and the mind and the more you melt the more you can bathe in your own being and relaxes rejuvenate for a couple of times I will used to singing room to help here to go deeper and every time when you hear this sound allow yourself to relax deeper within if your mind is still a little bit restless you could follow the sound and it takes you all the way to silence slowly praise the rapid deeper so don't move your toes your fingers stretch your body and I'd come up by rolling first to the side push your knees up to which you and then coming up to sitting and therefore short while you sit silently again your gaze inward let yourself glide back into that silent Center with him where your silence touches the silence of this present moment this existence bringing hands together and now out of respect for this quiet place with him which is full of energy full of life and which is well in you in me in every living being and namaste thank you don't kill you out