I was recently interviewed on the Listen for LIFE Aphasia Podcast (Apple, Spotify) by the brilliant and caring Genevieve Richardson, because she felt like the blog post I wrote about 20 second yoga would be super helpful to her busy, caretaking audience. It was such an honor and delight to share with her and her people how little yoga it takes to feel better.
So I have another one for ya: Ujaii pranayama.
Many or most of you are probably familiar with this ocean-sounding breath. We use it during yoga practice to heat up, slow the exhale, and tone the inner body. But it can also be done as a little brain break whenever you like.
Hold on...I'm doing it now 😌
Ujaii pranayama (which means "triumphant uprising") is done by toning the back of the throat while you breathe. Usually, we do this on the exhale, although there are times toning on the inhale can be useful as well. When you need to rest your mind for a moment, take a break for peace and quiet, or just reset between activities, this can be a lovely practice.
Do a little preparation by feeling your throat as you slowly whisper the alphabet A-G out loud. Then just whisper "ahhhhh" for the same length of time, feeling the tone of your throat as you do. Now, do the same thing but with your lips closed.
That's Ujaii pranayama!
Now for the mind-calming magic:
😌 Close your eyes and inhale slowly through your nose.
😌 Exhale slowly through your nose as you tone your throat. LISTEN to the sound of your breath, which should sound like a quiet ocean surf.
Do this for 10-15 rounds, and notice the effects on your mind, your body, and the way you feel. You might even notice you salivate, which is a great sign that your nervous system is downshifting towards a calmer, more peaceful state.
Your mind might tend to drift away. This is normal. Lovingly call your mind back to the SOUND of your breath as you exhale with a toned throat. Allow the sound to draw your attention inwards.
We will definitely use this, and other simple but effective techniques, to bring us into a deeper sense of calm this Friday at the Yoga Community Gathering: Whispers of the Season. Ujaii pranayama is just one way to tune in and listen to whispers from your wise self, divine source, intuition, or the angels. And when we practice in the beauty of the great outdoors, the efficacy is amplified. No pinging phones, no buzzes or notifications. Just you, your breath, Mother Nature, and your community. It's heaven.
May you pause and breathe, listen to the beautiful, oceanic sound of your breath, and find a little respite of calm in the noisy modern life.
Much love
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