YOGA practice

vayu (movement of breath) pranayama (breath practice) mudra bandha marma mantra vayu apana

Apana is the prana vayu that involves the downward and outward flow of energy from the body. Apana vayu governs the outward flow of energy on the breath, with digestive elimination, and with menstruation. The seat of which is the Root Chakra (Muladhara), located at the perineum and pelvic floor. Not only does apana guide the elimination of physical waste, but also our mental and emotional waste - that which no longer serves us.

The balanced function of apana plays an important part in our ability to release negative energy, destructive thoughts, and physical toxins. The work of apana lessened by improving the quality of prana, or the inward flow of energy. Prana and apana work together in a push-pull manner, each helping to balance the other. Minimising the input of negativity and maximising the input of positivity will help improve the balance of prana and apana.

In the same way that we must carefully mind what we take into our bodies and mind, we must equally cultivate the proper release of energy from our being. Holding on to destructive thoughts, suppressing negative emotions, or even the act of holding our healthy digestive functions, all have a detrimental effect on us. Learning to release, in every sense of the word, can be a freeing process. Tap into the energy of apana to guide this process.

To experience apana vayu:

Close your eyes, sit or stand with a long spine and relaxed body, and as you exhale feel an energy flowing down the torso from the top of the head to the tailbone.

We can use the breath to help facilitate the flow of apana. The next time you have a troubling thought, emotion, or sensation, use the breath to help you release it. Each exhalation is a release, and carries apana with it. This act of completely embodying release upon exhalation can help you tap into the outward flow necessary for the removal of negativity you may be holding on to. By using your exhalation to help you find release, you be able to improve your outward flow of apana. pranayama breathing practice

Yogic breath control exercise is one of the most important parts of developing your yoga practice. Pranayama can help to bring balance and depth to your overall well-being. It is one of the classical Eight Limbs of Yoga, according to the ancient text of the Yoga Sutras, compiled by the sage Patanjali in 150 BCE.

Doing these breathing exercises can help to cleanse, balance, and purify your essential life force (prana) so including pranayama to your yoga and meditation practice can help you stay healthy in mind, body, and spirit. bhastrika - bellows breath

Helps to increase prana (life force energy) to energise the body and clarify the mind. Try it first thing in the morning for a wake-up call to get the blood pumping and set you up to start your day. Performing a few rounds through the day can help increase your digestive power and boost your metabolism. Perfect for a pick-me-up after lunch if you are feeling sluggish or as a warm up before a work-out to increase your focus and motivation. While it is fantastic for when you need an energy boost, it is best to avoid practice at bedtime as it can may stimulate the mind and you may find it hard to switch off to fall asleep. practice: Sit tall, with shoulders relaxed, take a few deep, breaths in and out from your nose. On each inhale, expand your belly fully with your breath.

Begin with rapidly inhaling and exhaling small puffs of air. Breathe vigorously through your nose. Make sure the breath is coming from your diaphragm, keeping your head, neck, shoulders, and chest still but relaxed. Focus your attention on your belly. Notice, that with every inhalation your belly goes out and that it goes in with every exhalation.

--- Beginners Tip: Try sitting in front of a mirror to help you to monitor your posture and observe the movement of your body ---

Begin with 2 seconds inhalations and 2 seconds exhalations. Once you are comfortable with the breathing technique, increase the speed to 1 second inhalations and 1 second exhalations, giving a total sum of 30 breath cycles per minute. Then, you can increase the speed to one breath per second. Once you master that, you can continue working on the speed of your breath, gradually increasing it to 2 or even 3 breaths per minute.

Make sure to listen to your body during the practice. Bellows breathing is a safe practice, but if you feel light-headed in any way, take a pause for a few minutes in natural breath. When you are ready you can then try another round, slower and with less intensity.

Contraindications: Avoid if you are pregnant, have uncontrolled hypertension, epilepsy, seizures, or suffer with a panic disorder. Do not practice on a full stomach; wait at least two hours after eating. mudra abhaya – prithvi - apana

mudra means gesture, mark or seal and is a symbolic, ritualised gesture of the hands often used in spiritual yoga practice. abhaya mudra

used to demonstrate fearlessness, protection and good intentions of peace and friendship. This ancient gesture is said to be the first mudra the Buddha displayed after reaching enlightenment, and symbolises a hand empty of weapons, representing peace and safety. practice: the right hand is held open and faces out at shoulder height with a twisted elbow and can be used whist sitting in meditation. usually only the right hand is used to demonstrate the gesture, but some practice this mudra with both hands at shoulder height and the palms face out. prithvi mudra

an ayurvedic gesture used to promote healing and spiritual balance within the body. Prithvi means ‘the vast one’, is also the name for Earth and is used when balancing the Muladhara (Root Chakra), which governs the sense of stability, of feeling grounded and secure. It is considered a very powerful mudra, capable of increasing the earth element within, strengthening and healing the body of illness such as chronic fatigue, osteoporosis, weight loss, convalescence or paralysis, burning sensations throughout the body, ulcers, and nail, hair or skin issues. practice: the tips of the ring fingers are pressed to the tips of the thumbs on each hand, while the other fingers are kept straight. practice in a quiet setting while meditating and focusing on the breath. If possible, this should be done for 30 to 45 minutes a day. apana mudra

represents the breath that runs throughout your body. This particular Mudra channels the prana in order to energise the body and removing off various ailments. It also helps in improving the reproductive system. practice: bring the tip of the middle as well as the ring finger to that of the thumb. Join them firmly and leave the other two fingers straight and extended. The palm must be facing upwards. Do it with both hands together. bandha mula banda – root lock

This bandha contracts the muscles in the pelvic floor and tones the organs in the abdominal area practice: Sit comfortably and focus on squeezing the entire pelvic floor area, and slowly begin to pull upwards. Hold for few breaths, and then release slowly from the top down. Repeat 10 times to start with.

For men, focus on contracting the area between the anus and the genitals. For women, concentrate on the pelvic floor muscles, visualise that long queue to the bathroom.

The pelvic floor or to be more precise, the central part of the pelvic floor, the perineum, is located at the base of the spine. The perineum is the muscular body between the anus and the genitals. By slightly contracting this muscle, which goes from the pubic bone to the tail bone (coccyx), we create an energetic seal that locks prana into the body and so prevents it from leaking out at the base of the spine. This can move prana into the central channel, called Sushumna, which is the subtle equivalent of the spine. This energy can then flow upwards, which will provide you with extra strength and stamina. benefits: An engaged mula bandha allows you to be lighter on your limbs, making you feel lighter on your mat. This lightness can prevent you from tiring easily and can help you hold postures for longer.

Mula bandha stimulates the pelvic nerves, the genital system, the endocrine system, and the excretory system. It helps with concentration and focus and can relieve the symptoms of constipation and depression. contraindications: If you are pregnant or menstruating, it is best to avoid this practice. marma guda marma a Sanskrit word meaning hidden or secret. A marma point is a place on the body where two or more types of tissue connect, such as muscles, veins, ligaments, bones or joints. They are known as points of the vital life force.

This marma governs the earth chakra, the channels of excretion, urination, reproduction and menstruation as well as the testes and ovaries. to activate guda marma:

Begin in Vajrasana, with your eyes closed along. Relax both your mind and body. Keep your back straight and then make a fist with your right hand and place it on the area below your navel with your other hand over your fist.

Inhale and bend forward so that pressure is automatically applied over the fist as a result, the fist will press against the small intestine, which will activate guda marma.

Exhale and come back up straight, releasing the pressure from the intestines.

This activity can be repeated 15-20 times in a single cycle and practiced three times a day, during morning, noon and evening. mantra LAM

Chanting LAM seed mantra will have a positive effect on this chakra. The sound of the mantra is immediately felt and responded to by the body. As you meditate with Muladhara chakra mantra, close your eyes, and visualise that you are taking red energy in with each breath, that the healing red energy is getting to every part of your body, and energising it. ayurvedic massage abhyanga ‘loving hands’ This soothing, gentle Ayurvedic massage practice has been around for thousands of years, as a natural immunity booster. Self-massage and cleansing with oils is excellent for our health, restores your skin’s natural glow, and is a lot cheaper than shop bought soaps and lotions.

Massage the body with warmed unrefined sesame or coconut oil, scented with your favourite essential oil. Rinse with warm water afterward, and blot dry. Warm the oil (pour approximately ¼ cup into a mug and warm using a coffee-cup warmer.) Test the temperature by putting a drop on your inner wrist, oil should be comfortably warm and not hot. Sit or stand comfortably in a warm room. Hair: Apply oil first to the crown of your head (adhipati marma) and work slowly out from there in circular strokes - spend a couple of minutes massaging your entire scalp (home to many other important marma points - points of concentrated vital energy) = Face: Massage in circular motion on your forehead, temples, cheeks, and jaws (always moving in an upward movement). Be sure to massage your ears, especially your ear-lobes - home to essential marma points and nerve endings Arms and Legs: Use long strokes on the limbs (arms and legs) and circular strokes on the joints (elbows and knees). Always massage toward the direction of your heart Hands: The palms, back of the hands and the individual finger and the finger joints should also be massaged with firm but gentle pressure using the thumb and finger of the other hand. Repeat for the other hand in succession. Torso: Massage the abdomen and chest in broad, clockwise, circular motions. On the abdomen, follow the path of the large intestine; moving up on the right side of the abdomen, then across, then down on the left side Feet: Finish the massage by spending at least a couple of minutes massaging your feet. Feet are a very important part of the body with the nerve endings of essential organs and vital marma points.

Sit with the oil for 5-15 minutes if possible so that the oil can absorb and penetrate into the deeper layers of the body.

Enjoy a warm bath or shower, avoiding vigorous soaping and rubbing the body. When you get out of the bath, towel dry gently. Blot the towel on your body instead of rubbing vigorously. benefits and contraindications of ayurvedic massage benefits: contraindications: Ayurvedic massage should not be done in the following conditions • nourishes the entire body—decreases the effects of aging • improves muscle tone and vigour to the dhatus (tissues) of the body • after eating and if there's indigestion • enhances firmness to the limbs • acute conditions such as fever, chills, common cold, diarrhoea, flu • lubricates the joints • chronic high systemic ama. This can show as a heavily coated tongue. • increases circulation • immediately after taking emetics or purgatives • stimulates the internal organs of the body • under a doctor’s care for medical condition • assists in elimination of impurities from the body • during pregnancy without consulting health care practitioner or in • boosts lymphatic detoxification threatened miscarriage • increases stamina • during menstrual cycle • nourishes and soothes the nervous system • infected or open lesions • relieves stress and fatigue, providing a better, deeper sleep • oedema (swelling) • enhances vision • blood clots or bleeding disorders • makes hair (scalp) grow luxuriantly, thick, soft and glossy • hangover • softens and smoothens skin; wrinkles are reduced and disappear • extreme emotions • grounds to promote overall mind-body balance. • acute hypoglycaemia • insulin-dependent diabetes • dehydration • during chemotherapy how to perform abhyanga Click to watch this quick video that will show you how to perform abhyanga

https://youtu.be/_HQLsfZh5js