Hello and welcome.
My name is Zoe.
And today I am going to guide you through a practice called Viloma Pranayama.
This practice is a breath practice that increases breath control and lung capacity.
It calms the mind.
It increases the movement of prana or life force through the body.
And it also improves concentration.
Essentially what we're doing is breaking up the breath into three parts as we inhale and then freely exhaling.
Now as we breathe in,
I will guide you to breathe in one third into the lungs.
Another third and then hold and then all the way to the top and pause and then exhale.
This practice is not advised if you have high blood pressure.
Or if you're pregnant.
So let's begin.
You can in a comfortable position Either in a seat or on the floor,
You could sit against a wall with back support.
And then when you're ready,
Gently close down your eyes or soften your gaze.
Take a deep breath in.
And a long,
Slow exhale out.
Again breathe in slowly through your nostrils.
And allow your spine to be long and tall.
And as you exhale,
Drop your shoulders down.
Away from your ears.
Feel the crown of your head extending up towards the sky.
And your sit bones drawing down.
Towards the ground.
As you breathe naturally for the next few breaths.
Relax all the muscles of your face.
Soften your eyes.
Your cheek.
Relax your jaw.
Relax your throat.
Allow your chest to be open and soft.
Move your attention down to your belly and release any holding or tension.
Take a moment to transition.
Into your body.
Into this moment here and now.
And then exhale out through your nostrils.
And then breathe in one third and pause.
Breathe in again a second,
Third and pause.
Last breath in.
And pause at the top.
And then exhale naturally.
Again,
Breathe in one third and pause.
Breathe in another third and pause.
Breathe in a final third to the top and pause.
And exhale out.
Again,
Breathe in one third.
Pause.
Breathe in another third.
And pause.
Breathe in the final third.
To the top and pause Exhale freely.
All the way out.
I'll guide you one more time.
Breathing in one third.
And pause.
Breathe in a second,
Third and pause.
Final third up to the top and pause.
Exhale all the breath out.
Now continue on your own for three more rounds.
As you breathe in each third,
See if they can be the same.
Capacity,
Even and balanced.
As you exhale,
Allow the exhale to be free.
Exhaling all the breath out.
Once you've finished your final round Release the technique and just breathe naturally in and out of your nostrils.
Notice how you feel.
Now take a breath in.
And as you exhale,
Exhale out one third.
And pause.
Exhale a second,
Third and pause.
Exhale another third and pause.
And then breathe in deeply.
Again,
Exhale one third and pause.
Exhale another third and pause.
Exhale a final third and pause.
And inhale freely all the way to the top.
Again,
Exhale one third and pause.
Another third and pause.
The final third and pause.
And breathe in naturally.
Exhale one third and pause.
Exhale a third and pause.
Exhale the final third and pause.
And breathe in.
Three more rounds on your own.
Exhaling three.
That's.
.
.
Pausing in between.
Seeing if you can make each exhale even.
And balance.
Once you've done your final round,
Release that technique and breathe naturally in and out of your nostrils.
Notice the clarity of mind.
And then when you're ready,
You can blink open your eyes coming back.
Beautiful.
Thank you for practicing with me.
And I look forward to seeing you again next time.
Have a great day.
