This practise of pranayama is wonderful for bringing about a feeling of balance and wellbeing. Because the nostrils are said to connect to our male and female energy channels, when we focus on the nostril, we balance and purify that corresponding channel of energy. The regular practise of alternate nostril breathing is said to help us experience the feeling of being beyond the polarity of male and female and into the non dual Reality of oneness.  Practise this when you are feeling scattered or unfocused, and you will be amazed at the results.

1. Allow the body to relax completely, especially the abdomen. Notice how a relaxed abdomen naturally brings about a deepening and softening of the breath. As you let the abdomen soften, and the breath to deepen; start to become evermore aware of the feeling of nourishment in the breath.

2. Become aware of the sensation of air moving in the nostrils. Notice how the air is cooler and drier as you breathe in. Notice the warmth of the air on your exhales. Take about 10 breaths to concentrate on the feeling of the air moving in the nostrils, and the feeling of the body being nourished by the breath. As you are doing so, see if you can detect which nostril feels more open or expanded. (This is your active nostril.)

3. Start to focus on your active nostril only.  Breathe as if you are breathing through just that one nostril. Focus on the feeling of the air moving on that one side. Focus on this for about 30 seconds, or 10 breaths. (If you find it helpful you can raise your hand up and apply gentle pressure on the passive nostril closing off that nostril)

4. When it feels natural to switch sides, start to focus on the movement of air on the other side (the passive nostril). Focus on the feeling of the air moving inside the passive nostril. Focus on this for about 30 seconds, or 10 breaths. (You may find this side more challenging to concentrate on, yet eventually it will begin to feel as if it is opening and expanding to be the same as the other side.)

5. The final phase of this exercise is to imagine that you are breathing into a third nostril that runs from the tip of the nose to the center of the forehead. Inhale and move your awareness from the tip of the nose to center of the forehead and exhale from the center of the forehead to the tip of the nose. Stay with this for about 10 breaths with your full attention. Go back to breathing into the belly and focusing once again on the feeling of being nourished by the breath.

6. Enjoy the effects of heightened breath awareness for a few minutes or longer.

Benefits: Increases oxygen levels in the blood. Improves quality of sleep, improves mental clarity and function. Emotionally uplifting and enhances feelings of balance and overall wellbeing.

Related posts:

1. Belly Breathing One of the favorite practices of pranayama at Journey to...
2. Double Leg Reclining Twist Pose This pose is excellent for relieving upper back stress and...
3. Deepen Your Meditation Using Sound Tools: Toning, Mantra, Chanting and Affirmations by Dudley and Dean Evenson This groundbreaking multimedia meditation course by Dudley and Dean Evenson...

The yogic word for breathing practice is “Pranayama”. The word “prana” means life force energy, and the word “yama” means to expand. Pranayama is a practice for increasing energy, and aliveness in the body.

One of the favorite practices of pranayama at Journey to light yoga studio, is called “Belly breathing”. Set aside 10 – 15 min for this practice, in a place where you can be free from all distractions. I hope you return to your day relaxed, refreshed, and nourished.

1. Take 2 folded blankets, and stagger them, so one is on top of the other, and the top blanket is pulled about 2 inches back. Fold the top blanket under at the other end, to make a pillow.

2. Lay on your back with the base of the spine touching the bottom blanket. Let your shoulders roll under and open the front of the chest.

3. Start by relaxing into the pose, and allowing the body to completely sink into the blankets.

Notice your breath. Imagine that your breath is like a drop of Prana (energy) and all around you there is an infinite ocean of Prana, and nourishment. Allow your inhalations to be a drinking in of this nourishment.

Allow your exhalations to be dissolving breaths, as if drops of water are diffusing into the infinite ocean of Prana, and nourishment all around you. Inhale nourishing, exhale dissolving. Imagine that the supply of nourishment all around you is limitless.

4. Begin to focus your attention on your lower abdomen. Breathe in and allow the lower abdomen to lightly inflate, as if you were blowing up a balloon of energy just below the belly button. Stay with the belly breathing for at least 10 min, focusing on breathing deep into the lower belly.

Benefits ~ strengthens the parasympathetic nervous system, increased relaxation, increases oxygenation of blood, improved mental clarity, uplifting mood

Related posts:

1. Alternate nostril breath meditation This practise of pranayama is wonderful for bringing about a...
2. Forward Hero Pose 1. Stack two or more folded blankets and place them...
3. Reclining Bound Angle Pose You will need two firm blankets, four foam blocks, or...

1. Stack two or three blankets and place them about two feet from the wall.(Or closer of your legs are shorter.) Place two blocks or a few books against the wall.

2. Sit in the center of the blankets and place your feet on the blocks. Lie down so that your shoulder blades are on the floor, your heels are on the blocks, and the soles of your feet are on the wall. You may need to adjust the distance from the wall a few times to get yourself in the right position. The neck should feel very comfortable, with no pressure on it at all.

3. Stay here for about 3 minutes or longer (if you are very relaxed and comfortable).

Benefits: Strengthens parasympathetic nervous system, increases relaxation, increases oxygenation of blood, improves mental clarity, uplifts mood, and improves quality of sleep. Increases circulation in the thyroid gland, pineal and pituitary glands.

Related posts:

1. Forward Hero Pose 1. Stack two or more folded blankets and place them...
2. Reclining Bound Angle Pose You will need two firm blankets, four foam blocks, or...
3. Double Leg Reclining Twist Pose This pose is excellent for relieving upper back stress and...

1. Stack two or more folded blankets and place them in front of you. Sit on your heels and place your knees about shoulder width apart. Bring the blankets in between the thighs. Keeping the sit bones down on your heels (or close to the heels), bend forward from the waist and bring the abdomen and chest onto the pile of blankets. The idea is to feel held up by the blankets. If there is any strain to reach the blankets then come up and grab another blanket or two, then move forward again.

2. Arms should be resting comfortably on the floor and relaxed. Stay here for about 3 minutes (or longer if you are very relaxed and comfortable).

* Note: If shoulders feel tight, or arms are uncomfortable, place some pillows, or blocks under your hands and forearms. If the feet cramp, place a blanket under your ankles and let your toes dangle off the edge. If your knees or hips ache you can also sit on a pile of blocks or pillows. If it is uncomfortable to turn the head to the side, fold the top blanket over and place the forehead on a block.

Benefits: Strengthens parasympathetic nervous system, increased relaxation, improved mental clarity, improves quality of sleep, reduces stress, aids in reducing anxiety, and strengthens the arches of the feet.

Related posts:

1. Reclining Bound Angle Pose You will need two firm blankets, four foam blocks, or...
2. Bridge Pose 1. Stack two or three blankets and place them about...
3. Belly Breathing One of the favorite practices of pranayama at Journey to...

1. Take two folded blankets and stagger them so one is on top of the other, and the top blanket is pulled about two inches back. At the other end, fold the top blanket under to make a pillow. Have your foam blocks or pillows beside you within arms reach.

2. Lay on your back with the base of the spine touching the bottom blanket. Let your shoulders roll under and open the front of the chest.

3. Bring the soles of your feet together and move your heels close to the body. Place the blocks or pillows under your thighs close to the hip joint. Move your tailbone down towards your heels.  Let the arms rest out to your sides and open the chest.

4. Stay here for about 3 minutes or longer (if you are very relaxed and comfortable).

Benefits: Opens hips, increases circulation to pelvis, aids in reliving menstrual cramps, strengthens the parasympathetic nervous system, increased relaxation, increases oxygenation of blood, improved mental clarity, uplifting mood

Related posts:

1. Forward Hero Pose 1. Stack two or more folded blankets and place them...
2. Bridge Pose 1. Stack two or three blankets and place them about...
3. Double Leg Reclining Twist Pose This pose is excellent for relieving upper back stress and...

Since these poses are all very gentle, and held for long periods, almost anyone can do them. Restorative poses should feel very natural and take little-to-no effort, with little-to-no stretch. The protocol is to have your props set up so that the pose meets your body instead of your body having to meet the pose (and possibly cause strain or stress). The philosophy behind restorative yoga is to sink into the poses so there is little-to-no effort exerted to be there. Then the body can open and relax more freely into the supports (props). Because of the deep level of relaxation in restorative yoga the muscles are able to lengthen more completely, in a way that is gentle and non-threatening. Restorative yoga also affects the fluids in the body, especially when a pose is held for long enough periods of time (3-5 min per pose). The blood, lymph and other fluids, pool around the organs, glands, and tissues. This results in the effected organs, glands, and tissues being bathed in fresh oxygen, promoting healing, rejuvenation, and more efficient functioning.

Related posts:

1. Double Leg Reclining Twist Pose This pose is excellent for relieving upper back stress and...
2. Bridge Pose 1. Stack two or three blankets and place them about...
3. Belly Breathing One of the favorite practices of pranayama at Journey to...

This pose is excellent for relieving upper back stress and tension. Because of the gentleness of the pose it is also wonderful for relieving symptoms of stress and anxiety. It also assists in the detoxification of the internal organs.

This pose can be done by most people of all fitness levels, and ages. It is not recommended to do this pose if you have just finished a meal, or if you are pregnant. Use caution if you have degenerated disks, or arthritis in the spine or hips.

1. Lie on your back and hug your knees to your chest. Place a block, or pillow between your legs. Take your legs all the way over to your right side.

2. Twist your upper back lightly, and move your left arm toward the floor. If your arm does not reach the floor, place a folded blanket or
pillow under your left arm.

3. Shift your hips so that you are moving towards the front of the right hip. Shift your upper back so that you are moving both shoulder blades toward the floor.

4. Turn your head and look over your left shoulder. Let the neck relax, close your eyes and rest comfortably. If your neck feels strained, then look up at the ceiling.

5. Take a deep breath, and imagine that your spine is lengthening. Take a long slow exhale, and twist a little more deeply. Breathe evenly, and imagine that a deep nourishment from the breath, is moving into all the back muscles, as well as the internal organs. Hold for about 1 min, or until you feel intuitively ready

6. Bring the knees back to the center, and breathe evenly for a while, feeling the nourishment of the pose.

7. Repeat on the other side when you are ready.

Benefits: Increases flexibility to the spine, and back muscles. Opens the shoulders, chest, and hips, mobilizes the pelvis and sacrum, strengthens the parasympathetic nervous system, releases stress and emotional tension. Detoxifies internal organs. Improves bowel function.

Related posts:

1. Reclining Bound Angle Pose You will need two firm blankets, four foam blocks, or...
2. Bridge Pose 1. Stack two or three blankets and place them about...
3. Restorative Yoga Restorative yoga can also be called “RESTing yoga.” Restorative yoga...