Add Yoga to Your Day: Breath

Yoga breath is a tool we can use not just in our practice but in our everyday lives. In Your Yoga Practice you breathe in and out of poses- letting your breath tell you if you've pushed too far or if you're right at your edge. By listening/ being aware of the breath- you then back off or go deeper into the pose depending on the quality of your breath.

In Your Yoga Practice- the idea is to maintain that smooth even breath throughout your practice. Finding your smooth/ even breath takes practice as well as maintaining it through each practice.

In daily life- listen/ become aware of your breath at points throughout your day. Notice how in certain situations your breath will again let you know if you've pushed too far or if you're right at your edge! Notice it- make no judgment (as in your yoga practice) begin to smooth and even out the breath- creating a breath cycle (length of each inhale and exhale) that you can maintain throughout Your Moment.

This is not an asana practice but it is a great way to add Yoga to your daily life. Focusing on your breathing, simply slowing, even-ing and smoothing out your breath is Yoga. This is breath work (pranayama).  Try and maintain that focus on just your breath for a time- that's meditation.

Even if you are bed-ridden ill- you can do yoga! Meditation and the yoga breath we use in our practices serve as irreplaceable tools that go with you where ever you are, how ever you are. It's available 24 hours a day 7 days a week. The breath alone is a great companion when you aren't feeling well.

My favorite bit- no bill will follow... 

Breathe on. 

^o^

Lift Your Heart

In asana classes I coach my students to lift their heart, to open their chest or to lift their rib cage. As you inhale- the natural movement of the spine facilitates this lifting. This is also one of the most prominent yoga lessons that enriches my daily life. 

I find if I remember to lift my heart, open my chest or lift my rib cage (whatever verbal cue works for you) my posture immediately improves as does my attitude. This lifting of the heart (and spirit) can be done at your desk, while doing dishes, while driving- anytime you feel your chest/rib cage sink down (an extreme version is a full on slouch) bring your awareness to it and lift your heart! 

Feel the difference as you read this and try it- it's easy as can be. Apply this to Your Yoga Practice and add it to your daily life.

^o^

Breakdown: Beginning Breath (Video)

At the beginning of each asana practice- you bring your awareness to your breath. To go from daily life to the smooth and steady breath we use during practice takes well... practice.

You breathe. I breathe. It's not something we think about often.

Become aware of your breath throughout your day- it's always there to return to. Wherever you are. There it is. Just pay attention to it.

-Fun fact- 
Awareness of the inhale has a energizing quality. 
Awareness of exhale has a relaxing quality.

 
No mat required! Never strain the breath!  You're going for smooth steadiness and ease never strain! Follow common sense-  if this is something you shouldn't be doing- don't be lame- Honor your body! 

Any questions- as always please let me know.
It's why I'm here and why I do this.

^o^
Suz

Note to Beginner's & Beginner's at Heart

 Yoga sounds intimidating to some. Some types of yoga are intimidating to me. We all breathe. Whether we like it or not- we're all a bunch of breathers stuck on this planet together. Yoga is commonly understood as a physical exercise but there is so much more to yoga.

Physical poses (asana), meditation, breathing exercises (pranayama) and more encompass the practice of Yoga. Asana, what most recognize as yoga, is done in most group yoga classes.
The practice of bringing your attention to your breath and movement- of maintaining that awareness through that breath and movement- even manipulating your breath and movement to produce specific results (like preparing for sleep or to provide energy) is all yoga. Asana provides a beautiful place to learn and practice this awareness of your body and breath. Though you may practice the same poses year in and year out- the sequences will change as will the intention of your asana practice through time. My practice will look different when I'm 20, 40 and 60 years old.

Be curious about yoga- try it! Go out and take a class. There are many classes out there for beginners. Go to one. Talk to the instructor. Call the instructor. Pick up some books- empower yourself by learning about the things you're interested in. Try some poses from a book. Give meditation a try. Watch a video.

Yoga is something for EVERYONE. Each person's practice should be suited to their needs. Find the yoga practice that makes you feel strong and empowered. Find the yoga practice you enjoy and want to do at home. Eventually you may find yourself doing your practice there to supplement your group classes because you enjoy practicing and it fits your schedule better.

^o^

Your Practice at Home

Practicing asana at home will take Your Yoga Practice to a whole 'nother level. When you practice in a group class setting- it's awesome to have the support from others in the room and the support of knowing if you're doing something that can be adjusted an instructor is there to assist. Group classes are a wonderful way to familiarize yourself with yoga poses, how to practice a yoga posture sequence, how to incorporate breath and movement, and to invigorate your practice and your spirit. Group classes are the best place to get started for most and to keep coming back to- regardless of experience.

A home practice allows you to work on whatever you choose. It sounds like a daunting task but it doesn't have to be. Pick up some yoga books or remember a particular sequence of poses in a group class you liked. Ideally- meet with an instructor privately to work on developing a home practice suited to your needs and lifestyle. At home- you're more free to practice when it best serves you instead of working around someone else's schedule of classes.

Start simply with just 3 or 4 poses that you like and know. Pick a space in your home that you intend to practice. Let this place be the same each and every time you roll out your mat. This is your ritual, light a candle, play your favorite music, place something that brings joy to you in Your Practice space. This should be a lovely representation of You, not me, not the other students in classes- this is Your Practice! 

Meet yourself where you are. Notice your state of mind- are you anxious, lethargic, amped, calm... What will you be doing next... sleeping, going out, waking up, do you need to be focused.... Consider whether a more relaxing or a more energizing practice would better serve you at that moment. More relaxing poses to include would be forward bends and twists. More energizing poses to include would be back bends and lateral bends.

Questions? Please Ask!

It's why I'm here and why I do this.

^o^ 

Suz

Yoga for Yumiko- to Encourage Sleep (Video)

 

This is a sequence designed for my friend Yumiko in Japan!  It's designed specifically for her to practice in the evening to encourage sleep, encourage a relaxed belly, relaxed breath and a relaxed mind. 

My dear friend is curious about Yoga, new to Viniyoga and she has a gorgeous open mind, willing heart and desire to try new things. This is just one example of a Viniyoga sequence of postures placed here for you to see and for Miko to access.

This sequence may not be appropriate for everyone- Honor Your Body!
 ( and oops... twist stay on each side :0)

Any questions- please ask!
^o^ 

Suz

Before each Practice.

 

When you first come into a yoga class- roll out your mat and always take your moment to welcome yourself to your mat and to the practice that awaits you. Yoga Practice is called practice for a reason. Each and every time you practice not only does your knowledge build but your awareness of self becomes more keen. As in life- practicing the guitar does the same as you practice- you get better and better at playing guitar.

Just by mentally saying to yourself- I am here on my mat and ready to practice you're putting your mind in a space to prepare for focusing on Your breath and Your body. Take that moment to honor the transition acknowledging you are about to practice yoga and to dedicate your awareness for that time to Your breath and Your body. Your thoughts will continue swirling- as they will and do, we are still human right!- let them. Let your thoughts come and go- notice it, don't attach judgment- just be aware then gently return your attention/ your focus/ your awareness back to Your breath and Your Practice- to just what's happening on your mat at that very moment. When your mind wanders- as it will, repeat, repeat, repeat. The goal is never to stop thought or remove thought but to direct your thought (over & over some days) to the awareness of your breath and body. Simple in theory- it just takes practice!

This time settling into your mat is the perfect opportunity to bring yourself from the outside, external world to your internally focused world on your mat within Your breath and Your body. Every day is different as is every practice.

Welcome yourself to each one!

Just breathe...

 

Ideally- we try to maintain a smooth and steady breath speed throughout each Yoga Practice (whether it's asana/postures, pranayama/breathing exercises/meditation...) . Think of your breath during your asana practice- as you move in and out of familiar Yoga postures your breath may be smooth and steady. When you come into a more strenuous pose- become aware of your breath- watch as it becomes more shallow or more rushed or if it remains smooth and steady. Learn to listen to your breath as a barometer, an indicator of your body's response to the pose. If you are at ease, then just breathe and be present in the pose. If your breath is getting more hurried, then come out of the pose a bit until you feel can once again maintain that smooth/ steady breath.

Your breath is the best indicator of your state of Being. As you go through your daily routine, your job, relating with people- notice your breath. When your boss tells you have another deadline- notice your breath- it may quicken, become more shallow in the chest. 

Breath awareness is a great way to blend your Yoga Practice into your daily life. You've become more used to listening to your breath in asana class – why not listen when you're driving, working or doing dishes and off the mat? Become aware of your breath in this moment. Notice the quality of your breath (agitated, shallow, calm)- just as in your yoga practices- make no judgment and begin to smooth and even out the breath. You don't need super long breaths- just a smooth/ even inhale and a smooth/ even exhale. 

More often than not just shifting awareness to the breath has a calming quality. See what you find...