Anulom Vilom
Beginning of class · to centre, ground and focus
Alternate nostril breathing. Inhale and exhale through one nostril, then the other, to balance the body’s energy channels and calm the nervous system.
- Sit cross-legged. Right hand in front of the face, index and middle finger on the third eye. With a little pressure, draw a circle that grows into a figure of 8 across the forehead, then come slowly back to the third eye.
- Inhale through both nostrils. Block the right nostril with the thumb and exhale left, counting to 4.
- Inhale left to 4, retain the breath, exhale right to 4. Inhale right to 4, retain, exhale left to 4. Repeat 5 times.
- Same pattern, exhaling to 5. Repeat 5 times.
- Inhale left to 4, retain, exhale right to 6. Inhale right to 4, retain, exhale left to 7. Repeat 5 times.
- Make your way back to an inhale of 4 and an exhale of 4. Release the hand, let the practice go, and let the breath return to normal.
Three phase
End of class
Lie on your back. Right hand on the lower belly, left hand on the chest.
- Inhale to the belly and feel it rise. Exhale from the belly until it has emptied. Repeat 3 times.
- Inhale to the belly, then up into the chest. Exhale from the chest, then the belly, until both are empty. Repeat 3 times.
- Inhale to the belly, the chest, and the top of the throat, until the breath feels ready to spill. Exhale from the top down, until everything is empty. Repeat 3 times.
- Release the practice and let the breath return to normal.
3–5–6, 4–7–8, 5–9–10
Into the cool-down · to settle breath and heart rate
Take a normal breath between cycles if you need to.
- Inhale 3, hold 5, exhale 6. Repeat 5 times.
- Inhale 4, hold 7, exhale 8. Repeat 5 times.
- Inhale 5, hold 9, exhale 10. Repeat 5 times.
Big bellow
Start of class · to bring heat through the whole body
Standing in Tadasana. Interlace the fingers and tuck them under the chin, so the knuckles rest along the lower jaw.
- Inhale and raise the elbows high. Let the head fall back.
- A big exhale through an open mouth: bring the head forward, and bring the hands, arms and elbows together.
- Repeat 10 times.
Yamas
