最後大休息前的三個坐姿，中間的蓮花坐可以加入呼吸法的練習哦。實際做過真的滿適合的，或是Utpluthih後也可以!
#pranayama
Yoga Mudra/Padmasana/Utpluthi (sped up multiple times). If Sarvangasana and Sirshasana are the Queen 👸🏽 and King 👑respectively, then this is the crown jewel 💎, and many would argue that the whole point of doing such intensive asana practice is to prepare the bodymind for a sitting practice.
Yogamudrasana (if you can get into the full position) is a great pose for feeling the actions of the lower abdomen (as the heels are pressing in here) and the pelvic floor while breathing, as well as stretching the throat.
Then we sit up in Padmasana (or any cross legged position). The good thing about speeding this video up is that it makes the actions of the breath very obvious. What I'm doing here is what I called "Empowered Thoracic Breathing", a term I borrowed from David Coulter's classic book, "Anatomy of Hatha Yoga". Empowered, because in general, shallow Thoracic breathing is associated with the fight or flight response which is not healthy when done continuously. This, however feels amazing and is necessary in order to activate all the bandhas while doing more extensive pranayama practice.
In guided classes we stay for 10 breaths here, but that is more to do with a limited time factor. There's no reason why you cannot stay for 25-50 or more breaths here.
A welcome addition to the practice in recent years has been what Sharath calls, "Anuloma Viloma - though it differs from other traditions". The technique is to inhale 3-5 times through the left nostril and out the right. Then repeat through the right and out the left.
Is this Pranayama? Not according to this tradition. The same is true of the type of breathing used throughout - is it Ujjayi - not by definition in this tradition. It is free Breathing with sound. Is that the same as what all other traditions call Ujjayi? I believe so. Why the difference then? In Ashtanga Ujjayi Pranayama involves kumbhaka (breath retention), something not done during the asana practice as taught by Pattabhi Jois.
As for where this Anuloma Viloma should be done I've seen Sharath do it in different places over the last few years - sometimes after Utpluthi, sometimes before. Tomorrow I'll talk about Utpluthi in more detail.
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