Practise this sequence to prepare the body before performing the three main poses.
Pranayama Breathing Exercising
(5 MINUTE MEDITATION)
Seated in Siddhasana (Accomplished / Perfect pose).
Begin to bring focus on your breath. Inhale and exhale through the nose, mouth closed. Not strictly Ujjayi breath – keep the breath relaxed. The inhalation happens naturally, focus on lengthening the exhale. Breath count at the beginning should be 3-5 breaths, building up to a 10 breath count on the inhale and exhale. Close the eyes. Breathe and focus the mind on the breath. If you have a personal mantra use that, or use the mantra ‘LET’ on the inhale, ‘GO’ on the exhale.
Adho Mukha Svanasana
Take 10 breaths, then keep hands where they are and walk feet forward into Uttanasana (Standing Forward Bend) feet hip-width apart, legs and arms extended, feet and hands pressed down into floor (with blocks if necessary), lifting up through wrists and ankles– 10 breaths.
10 breaths. Sitting in Dandasana (Staff pose) fingers pointing toward feet, lift hips up, pelvis lifted as high or higher than knee level, feet under knees, wrists under shoulders – 10 breaths.
Sitting on the floor, legs together, extended out in front of you. Sit towards the front of the sit bones, and adjust the pubis and tailbone equidistant from the floor. Firm the thighs, press them down against the floor, and flex your ankles, pressing out through your heels.
Imagine the spine as the staff at the vertical core of your torso, rooted firmly in the Earth.
Inhale and exhale, 5 breaths.