Day 21 Total Yoga Body – Pranayama and Meditation Day | Yoga Dose

Day 21 Total Yoga Body – Pranayama and Meditation Day | Yoga Dose


– Hey, welcome back. It’s day 21, and you’re
three weeks deep today. Alright, the seventh day is your rest day. Today it’s important to just mellow out and use this time to restore, to recover, so that when we return
to practicing tomorrow, you feel strong, confident,
and ready to get back at it. So for today we’re gonna do
a few restorative postures and then some breathing meditation. (lively, bouncy music)
(snapping) Alright, I’ve got a blanket here. So, take a blanket, fold it in half, and have a seat on it. Cross your legs right at
the middle of the shins and fold forward. Then come back up. Change the cross of your legs. And again, fold forward. Come back up. Alright, now adjust that blanket so that the smooth edge is going to be right underneath your shoulders, so your head can hang off that edge. And then lift your hips up. And slide a block underneath your sacrum. Roll up onto the tops of your shoulders. Just let the shoulders open and be heavy. And let your hips release onto the block. So just relax here for a couple minutes. Then, as you keep your
sacrum balanced on the block, take one leg up into
tabletop and then the other. Stretch one leg straight
up and then the other. If your butt starts to tuck up like this, then I would just recommend
keepin’ a little bend in your knees, but if you
have very open hamstrings, you could straighten the legs. The chest should still stay open, so the straightening in the legs shouldn’t make the chest collapse. Then bend your knees. Set your feet down, and turn the block, and adjust so that your
tailbone is now on the block. And keeping the middle of
the tailbone on the block, stretch just your left leg
out, keeping your hips even. Stretch the hips out of the lower back. Stretch the chest away from the hips. Change legs, bend your left knee and stretch your right leg out. And bend your right knee. Lift your hips up. Move the block off to the side. And then slide forward so that
your head is on the blanket and shoulders on the mat. Take the soles of the feet
together, the knees wide apart. Take your arms like cactus
arms out to the side. Alright, then take your arms to your side and stretch your legs out. Let the feet fall open. Let the hands open up at your side. If the blanket is
uncomfortable, you can move it and let the head be flat. We’re gonna practice a
little breath practice. So today we’re gonna practice
first the Viloma Pranayama on the inhalation retention. Then we’ll practice the
exhalation retention. Then we’ll do a little bit of Ujjayi. So, for the first minute, I want you to exhale all the air out. Then as you breathe in,
just fill the bottom third of the lungs and pause. Then fill another third
of the lungs and pause. And then fill all the way
up to the top and pause. Slowly let all the air out. Fill up bottom third
of the lungs and pause. Fill another third of the lungs and pause. Fill all the way up to the top. Pause. And slowly let all the air out. Do one more like that. And just take a couple normal breaths. Then we’ll do the retention
on the exhalation. So, let the lungs fill all the way up. Pause at the top and let
a third of the air out. Pause. Let another third out. Pause. Let all the air out. When you’re ready, fill the lungs again. Pause at the top. Let a third of the air out. Pause. Let another third out. Pause. Let all the air out. One more round like that on your own. Go back to normal breathing, just relax. Alright, now we’re gonna change the setup before we do the last Pranayam. So roll over to your side. And I’m just gonna take this blanket and change it so that it
supports the length of the spine. So it’s right at about
my back bottom ribs. The head is on. And just notice the
encourage opening the chest from the blanket. Just relax again. And the last breath practice
we’ll do is Ujjayi Pranayam, the conqueror’s breath, which
is a slight constriction in the back of the throat,
so the breath makes a sound. So as you exhale, pretend
like you’re fogging a mirror. (exhaling) Then make the same noise in the inhalation with the mouth closed. And on the exhalation. Five breaths like that. (inhaling and exhaling) When you finish the fifth one, just relax. Go back to normal breathing. Then gently bend your knees. Roll over to your side. And press yourself up to seated. For a moment, just sit up tall
and with your eyes closed, notice the effects of
your breathing practice. So in all those breath
techniques, you should feel that you’re encouraging your Shavasana. And you should feel
nice and calm, centered. Almost like you let a weight off. Bring your palms together. Thanks, namaste. Alright, so when you
practice with these breathing techniques, you’re doing
some pretty serious work with your nervous system,
so you want to be able to take it a little bit easy
for a few minutes after. So, this isn’t a good idea
to do if you have to rush out the door right after. You want to have a few
minutes to chill out, to take things slow, and
maybe at least 10 minutes just to be mellow, whatever, have some tea before you rush back and get into the day. So make sure you give yourself that time, honor that time. If you haven’t checked out my website yet, I got all things Yoga
With Tim related on there. Check it out, it’s yogawithtim.com, and also if you’ve been
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