Encore University Winter/Spring Semester 2021 for Singers with Jenni Brandon From class on March 23, 2021

“You are the sky, everything else is just the weather.” – Pema Chodron The Pema Chodron Foundation – The Buddhist Contemplative Tradition

Peace Begins with Me Tapping each finger to the thumb, starting with the index finger, repeat a single word (either in the mind or out loud) on each finger “Peace begins with me” as you exhale. Inhale, and repeat again. Try for a minute to start and increase if you desire to meditate longer.

Pranayama (breath) work : (in Sanskrit) means life force or breath sustaining the body . Ayama means to extend or draw out. The practice of means to extend or draw out the breath.

Ujjayi breathing (victorious breath) is a common Pranayama technique. This breath can be used to calm the mind and energize the body. It has many benefits including:  Calming feelings of nervousness, agitation  Reducing stress  Building internal body heat  Increasing oxygen in the blood  Focusing the mind This practice of breath can be done during a yoga practice, but also on its own when you are looking for a way to calm the mind and focus attention. Here’s how to practice Ujjayi Breath  Start by coming to a comfortable seated position and take a couple of slow, deep breaths.  As you slow your breathing, you might even let your hands rest on your belly to feel the rise and fall of the diaphragm and the effect of slow breathing on the entire ribcage.  Breath in deeply through the nostrils  On the exhale through the nostrils (mouth closed), contracting the glottis slightly, or closing the back of the throat slightly) and it will make an ocean-like sound.  Repeat slowly until you feel calm and centered.

Read a little more about Ujjayi Breath HERE: Learn the Ujjayi Breathing Technique | Yoga and Pranayama (yogajournal.com)

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Asana (Poses) – Gentle Stretch and Restorative poses

Wide leg forward fold

 Come seated in front of your chair.  Open the legs wide (like the letter “V”) – try extending the legs, but if it feels too tight in hamstrings, you may keep your knees slightly bent.  You may place your hands on the chair, and as you fold forward at the hip flexors, your head may come to rest on your hands on the seat of the chair. Feel free to place a blanket or pillow under your head.  Rest here for several moments (or minutes), continuing to take slow, steady breaths.  When you are ready to come out, slowly come back to center, using your hands to help lift your legs and come out of the pose. Use the seat of the chair to help yourself back to standing.

Supported Bridge Pose (Setu Sarvangasana)

 Place one or two folded blankets (or a bolster) on the ground and come lying back on this with your sacrum supported by these props.  Feet are hip distance apart. Heels should be close to bottom.  Draw shoulder blades slightly into the back of the heart. Hands may rest at sides of mat.  Rest here for several minutes in the supported inversion, taking slow, steady breaths.  When you are ready to come out, roll onto your side and slowly come up to seated.

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Ramp Pose

Fold a rectangular-folded blanket in a third – this creates a mild ramp. Place the folded end at the top of the mat. Place two or three more rectangular folded blankets on top of this. Come seated in front of the blankets, about a fist’s distance, then lie back. You may bring the soles of the feet together in supta and support knees with blocks or blankets. Rest here for several minutes to open the heart and the hips.

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