Practice

Module II Embodied Somatic Sensing Yoga Based Exercises

Asana

Pranayama

Mudra

Bandha

Mantra/Sound

Meditation

Mindfulness

Music links

Asana

My personal favourite yoga asana for the pranamaya kosha is viprarita karani.

I will add a photo of the pose and will provide more details as I am able and in the future you may be able to find a video here on getting set up in the pose at the wall.

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Pranayama

Pranayama is among the most uniquely potent parts of Yoga practice. No other tradition that has the sophistication of the yogic science of breath. You can use pranayama to create the effects you want in your practice or with your clients. An asana practice can serve a pranayama practice, and a pranayama practice can serve the asana practice and both practices together can serve our meditation practice.

Required Reading/listening:

Discussion on Pranayama - Breath Flow in Yoga Practice with Leslie Kaminoff and leaders in multiple styles of yoga https://yogaanatomy.org/breath-flow-in-yoga-practice/?doing_wp_cron=1679436604.4311420917510986328125

Suggested/Further Reading/Listening:

Pranayama_ Unique Gift of the Yogic Tradition - Integral Yoga Magazine.pdf

If you are interested in knowing more about Pranayama and the technology of the breath in yoga we offer an Advanced Pranayama Course that is part of The Atlas 500hr YTT and the 1000hr Yoga Therapy programs. Check with Denise if you would like more information.

Vittam Mudra

A gesture of vital energy for the Pranamaya Kosha - the energy body

See script and images below.

Vittam Mudra Practice Script.pdf

Maha Bandha

The great bandha. This pose can be done seated in a chair or on the ground in meditation posture. Arms are relaxed. Ground the breath and bring an awareness to the space and the intention of coming into a meditative state.

Notice the natural rhythm of the breath - stay with that for a while
Come to the complete yoga breath and stay with that for a while
Notice what happens at the end of the exhalation and exaggerate that at the base of the body and release - do that a few times
Continue at the end of the exhalation until you feel a deep contraction in the low abdomen and hold the breath out for a moment, then release and inhale naturally and deeply. Repeat a few times.
Continue and at the very end of the deep contraction draw the chin in and slightly down and allow for 1/2 a swallow and hold the breath out for a few moments. Inhale and release. Repeat this a few times and then relax back into the natural rhythm of the breath.

This practice is contraindicated for pregnancy and for anyone who should not hold the breath - eg. unmedicated high blood pressure.