Modern Rishi

Bhastrika Pranayama(bellows breath):

Sit in a comfortable meditation posture with the hands resting on the knees in either chin or jnana mudra.

Keep the head and spine straight, close the eyes and relax the whole body.

Take a deep breath in and breathe out forcefully through the nose. Immediately afterwards breathe in with the same force. Forceful inhalation results from fully expanding the abdominal muscles and forceful exhalation from firm contraction of the abdominal muscles. Do not strain.

During inhalation, the diaphragm descends and the abdomen moves outward. During exhalation, the diaphragm moves upward and the abdomen moves inward.

The movements should be slightly exaggerated.

Continue in this manner, counting 10 breaths. Take a deep breath in and breathe out slowly. This is one round. Practice up to 3 rounds.

Note: When accustomed to this style of breathing, gradually increase the speed, always keeping the breath rhythmical. The force of inhalation and exhalation must be equal.

Co**se Pose or Final Relaxation Pose (Savasana)

Savasana is the ultimate asana for reintegration after practicing other asanas and pranayama. Ask students to lie onto their backs and spread out as comfortably as possible with their arms draped onto the floor and palms facing up. If they feel any discomfort in the lower back, suggest placing a rolled blanket under their knees. Lift the chest a little to let the shoulder blade relax slightly toward each other, then lie back down with more spaciousness the heart centre.

Take one last deep inhale, then with the relaxation, let everything go, starting with allowing the breath to flow however it naturally will.

Give minimal guidance in cueing students to scan and release tension all through their bodies. There is finally no need for the muscles to do anything at all. Encourage students simply to watch what is happening. Suggest a sense of all the muscles and bones letting go of each other, a sense of detachment all through the body.

Similarly, as naturally as thoughts come and go, encourage letting the thoughts flow, interested without being attached, becoming stiller, quieter, and clearer--- breath by effortless breath. Stay in Savasana for at least five minutes.

Gently awaken the class from Savasana with a soft voice, bringing awareness back to the breath. Suggest feeling the simple rising and falling the chest and belly, cueing the class to gradually breathe more deeply and consciously, using the breath to reawaken awareness in the bodymind while changing as mush as possible.

Suggest bringing small movements into the fingers, hands, toes and feèt. With a deep inhalation, suggest stretching the arms overhead before rolling onto the right side, curling up, and nurturing oneself for a few breaths before slowly coming up to sitting. Then slowly take your own time to open your eyes. 🧘‍♀️🧘‍♂️