Are you feeling stressed and anxious? Do you find that, ironically, sometimes you almost need to stop and remind yourself to just breathe? Rushing around in our busy world we sometimes forget to allow ourselves time to stop. Busy work and family commitments can overrun us and leave us feeling frazzled. This short simple blissful breathing sequence can help you to find that balance you so desperately need. Make time for an uninterrupted 5 – 10 minutes, then read this blog and follow my simple instructions. Turn on your favourite calm music or just sit with stillness and silence and breathe!
This sequence will nourish you, allow you the space to gain better perspective and reset you to move forward with the calmness and grace you desire!
To start, sit with your back against the wall, in a hip & groin opening pose – Supta Baddha Konasana. Place the soles of your feet together bringing the heels as close to the body as possible. You can place a pillow under each knee if you like. Make sure your lower, middle and upper back are all in contact with the wall. Rest the backs of your hands on your knees joining the thumb and the index finger in ‘Chin Mudra’ (this action symbolises joining the individual soul with the universal soul). Now open the groin by pressing the soles of the feet lightly into each other. Finally, tuck your tailbone under and draw your pelvic floor in and up. Watch my free ‘engaging the pelvic floor video tutorial’ if you’re not sure about this. Inhale and lengthen your spine from the base all the way up to the top of the neck, then tuck your chin in slightly towards your chest to lengthen the back of the neck.
This pose stimulates blood around the reproductive organs and the baby, reduces the occurrence of varicose veins and opens the hips and groin in preparation for delivery. These breathing techniques help us to breathe more efficiently so the whole body is positively affected and recharged with energy and extra oxygen is delivered to the baby via the placenta. This vital energy is known as prana or life force. Correct breathing helps us to stay connected with our bodies and calms us relieving stress and anxiety.
Allow your mind to go inward, focusing only on here and now, recognise that you can think about everything else in 5/10 minutes after your breathing practice has rebalanced you!
Ujjayi Pranayama – Close your eyes, become aware of the breath following in and out of the nostrils. Take your awareness to the throat and imagine that the breath is being drawn in and out of the throat. As you slow and deepen the breath gradually start to restrict the throat so that there is a gravelly sound to the breath. Consciously fill the lungs to capacity and empty them completely. It really is as simple as that! Use Ujjayi breathing throughout all your yoga practices to extend the exhalation, improving the quality of your breathing, the elimination of Carbon Dioxide and the Oxygenation of the blood. The gravelly sound also gives you a focus to help you draw your senses to the present and not think about the past or the future.
As you breathe out draw your belly button towards your spine and enjoy the sensation of hugging your baby into you. Inwardly say hello to your baby. Keep breathing like this for as long or as short as you have time for, allowing thoughts to pass through the mind and not holding onto them, just focusing on you and your growing baby, right here, right now.
I Hope you Love it!