Namaste – the placing of the hands, palms together in the centre of the upper chest (heart chakra) and the bowing of the head and saying silently or out loud Namaste. ‘Nama’ in Sanskrit means to bow, ‘as’ means I and ‘te’ – you. So the translation is – bow me you…
I like another translation which says –
‘I bow to the divinity within you from the divinity from within me’
Ideally, Namaste should be done both at the beginning and at the end of class. Usually, it is done at the end of class because the mind is less active and the energy in the room is more peaceful. The teacher initiates Namaste as a symbol of gratitude and respect toward her students and her own teachers and in return invites the students to connect with their lineage, thereby allowing the truth to flow—the truth that we are all one when we live from the heart.
Lying on right side after relaxation – hopefully having practiced the asanas (postures) with an open heart, and then resting in Shavasana (lying down pose), we roll over to the right, partially suppressing the R lung, leading to the L side being kept open, this is intended to lead to a continued sense of relaxation. This is because the nadi (ida /moon – prana energy channel) on the L side can remain open and be calmer than the R side (pingala/sun).
Prana – Most people understand that Prana refers to the breath and although that is true, Prana is much more than that. It is the very essence of us – our life force, the basis of life, our vital energy. Prana is in, around, inside, outside absolutely everything ….whatever moves or works or has life is but an expression or example of Prana. It is a subtle form of energy that is carried in air, food, water and sunlight, and animates all forms of matter. It is present even when you are asleep. It is the vital link between the astral body (ego, spirit) and the physical body. Prana flows through the pranic body via the nadis (subtle channels, comparable to the meridians of acupuncture). The asanas and pranayama are used to purify the nadis because when the nadis are blocked, prana cannot flow properly and poor physical and mental health is the result.
We pay very little attention to the importance of breathing correctly. Most people breathe shallowly, through the mouth and make little or no use of the diaphragm – either lifting the shoulders or contracting the abdomen when they inhale. Because of this, only a small amount of oxygen is taken in and only the top area of the lungs is used.
Breathing correctly means breathing through the nose, keeping the mouth closed and involves a full inhalation and exhalation using all of your lungs capacity. The abdomen contracts and the diaphragm moves up, massaging your heart when you exhale; and the abdomen expands and the diaphragm moves down, massaging the abdominal organs when you inhale. By breathing through the nose, the air inhaled is warmed and filtered. And for yoga practice, breathing through the nose maximises the amount of prana (life force/vital energy) taken in.
People often think that inhalation is the most important part of breathing however the more stale air we exhale means the more fresh air we can inhale, so proper exhalation is a basis for good breathing. The yoga breathing exercises teach you how to control prana and help to control the mind, for the two are interdependent. If you think about when you are relaxed or deep in thought, your breathing becomes slow and deep but if you are scared or angry; your breathing is shallow, rapid and irregular.
Three part breath and nine part breath – Often practiced in shavasana but can be done in a sitting posture.
This is the three-part yogic breath
This can be developed further by
This is known as the complete breath using all nine areas of your lung capacity
Lilias Folan (Grand Dame of Yoga in the United States) a Tibetan Prayer, translated into English:
May I be filled with Loving Kindness
May I be Well
May I be Peaceful and at Ease
May I be Happy
The mantra below is one I sometimes chant at the end of the relaxation session
Gayatri Mantra
Om Bhur Bhuvah Suvah
Tat Savitur Varenyam
Bhargo Devasya Dheemahi
Dhiyo Yo Nah Prachodayat
Oh God! Thou art the Giver of Life
Remover of pain and sorrow
The Bestower of happiness
Oh! Creator of the Universe
May we receive thy supreme sin-destroying light
May Thou guide our intellect in the right direction
I like another translation which says –
‘I bow to the divinity within you from the divinity from within me’
Ideally, Namaste should be done both at the beginning and at the end of class. Usually, it is done at the end of class because the mind is less active and the energy in the room is more peaceful. The teacher initiates Namaste as a symbol of gratitude and respect toward her students and her own teachers and in return invites the students to connect with their lineage, thereby allowing the truth to flow—the truth that we are all one when we live from the heart.
Lying on right side after relaxation – hopefully having practiced the asanas (postures) with an open heart, and then resting in Shavasana (lying down pose), we roll over to the right, partially suppressing the R lung, leading to the L side being kept open, this is intended to lead to a continued sense of relaxation. This is because the nadi (ida /moon – prana energy channel) on the L side can remain open and be calmer than the R side (pingala/sun).
Prana – Most people understand that Prana refers to the breath and although that is true, Prana is much more than that. It is the very essence of us – our life force, the basis of life, our vital energy. Prana is in, around, inside, outside absolutely everything ….whatever moves or works or has life is but an expression or example of Prana. It is a subtle form of energy that is carried in air, food, water and sunlight, and animates all forms of matter. It is present even when you are asleep. It is the vital link between the astral body (ego, spirit) and the physical body. Prana flows through the pranic body via the nadis (subtle channels, comparable to the meridians of acupuncture). The asanas and pranayama are used to purify the nadis because when the nadis are blocked, prana cannot flow properly and poor physical and mental health is the result.
We pay very little attention to the importance of breathing correctly. Most people breathe shallowly, through the mouth and make little or no use of the diaphragm – either lifting the shoulders or contracting the abdomen when they inhale. Because of this, only a small amount of oxygen is taken in and only the top area of the lungs is used.
Breathing correctly means breathing through the nose, keeping the mouth closed and involves a full inhalation and exhalation using all of your lungs capacity. The abdomen contracts and the diaphragm moves up, massaging your heart when you exhale; and the abdomen expands and the diaphragm moves down, massaging the abdominal organs when you inhale. By breathing through the nose, the air inhaled is warmed and filtered. And for yoga practice, breathing through the nose maximises the amount of prana (life force/vital energy) taken in.
People often think that inhalation is the most important part of breathing however the more stale air we exhale means the more fresh air we can inhale, so proper exhalation is a basis for good breathing. The yoga breathing exercises teach you how to control prana and help to control the mind, for the two are interdependent. If you think about when you are relaxed or deep in thought, your breathing becomes slow and deep but if you are scared or angry; your breathing is shallow, rapid and irregular.
Three part breath and nine part breath – Often practiced in shavasana but can be done in a sitting posture.
- place both hands on top of the lower abdomen slightly apart (fingers pointing towards each other, two/three inches apart)
- inhale and feel the abdomen rise
- exhale and feel the abdomen fall back
- place both hands on the rib cage just under the breast bone area, again slightly apart
- keeping the abdomen muscles held, inhale and feel the rib cage expand to the sides
- exhale and feel the rib cage fall back towards the centre of the body
- move hands up and place on the collar bone area either side of the neck
- inhale and direct the breath into this top area of the lungs, this is a difficult movement to feel but with time, you should feel the area under the collar bone expand
- exhale and let this area drop back
- now using all three areas, inhale and expand the lower abdomen, the rib cage and then the upper area by the collar bone
- exhale from the abdomen, to the rib cage and then the area by the collar bone
- visualise the breath as it travels from the abdomen to the top of the lungs and back again, gently not forced, nice and steady
This is the three-part yogic breath
This can be developed further by
- place the hands on the sides of the abdomen
- inhale and feel the sides expand
- exhale and feel the sides drop back
- place the hands on either side of the rib cage
- inhale and feel the breath move your hands outwards
- exhale and feel the rib cage fall inwards
- place the hands under each armpit
- inhale and feel the breath expand the top area of the lungs and move outwards
- exhale and feel it fall back
- place the hands on the lower back
- inhale and feel the lift and expansion of the lower back
- exhale and feel it fall back
- place the hands on the back of the rib cage
- inhale and feel the rib cage expand at the back
- exhale and feel it fall back
- place hands on either side of the shoulders around the scapula
- inhale and feel the breath expand and lift the scapula
- exhale and feel it fall back
- place the hands down by your side
- inhale and feel the breath filling the lower abdomen, the rib cage and the collar bone area, not just in the front of your body, but at the side and at the back
- exhale and feel the upper body contract
This is known as the complete breath using all nine areas of your lung capacity
Lilias Folan (Grand Dame of Yoga in the United States) a Tibetan Prayer, translated into English:
May I be filled with Loving Kindness
May I be Well
May I be Peaceful and at Ease
May I be Happy
The mantra below is one I sometimes chant at the end of the relaxation session
Gayatri Mantra
Om Bhur Bhuvah Suvah
Tat Savitur Varenyam
Bhargo Devasya Dheemahi
Dhiyo Yo Nah Prachodayat
Oh God! Thou art the Giver of Life
Remover of pain and sorrow
The Bestower of happiness
Oh! Creator of the Universe
May we receive thy supreme sin-destroying light
May Thou guide our intellect in the right direction