MONDAY 28 DECEMBER 10: 00    _cc781905-5cde-3194- bb3b-136bad5cf58d_5890-19490 -5c5bd8-3194-5bcc7-81d81- bb3b-136bad5cf58d_  

INSTRUCTIONS FOR USE: Welcome

Two distinct and consequential practice proposals await you:

• Written track (which you can also download in pdf)

• Audio track

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Compared to the written track, choose whether to read the entire text and then let yourself be inspired to practice independently up to the audio track, or follow the reading and, step by step, tune the moments of reading and practice to those of listening in a fluid and harmonious way .

The duration of the first written track depends on you and can vary from 20 to 40 minutes  according to the rhythm you give it .  The audio track lasts about 50 minutes . The duration of the entire practice (written + audio) can therefore vary between 70 and 90 minutes. Make sure you take this time!

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IMPORTANT!

The audio track that follows the first part dedicated to breathing (written track) is designed for ashtanga Yoga practitioners with already a minimum of  previous experience. However, the directions will be simple but precise. If you decide to follow it, do it with total serenity and especially if you are not already an ashtanga practitioner, give yourself the opportunity to turn when you feel it towards your personal practice. If you are not already a yoga practitioner and do not have an established practice, do not run away if the directions seem out of your current reach and understanding. Stay as long as you can and then slowly give yourself time to relax, breathe and calmly exit the practice.

If you are an experienced practitioner and prefer to do your own Mysore (independent practice) ... welcome!

The audio track for today will take you through the 2 sun salutations A, B and some closures and Shavasana.

If you want you can follow the greetings to the sun and then continue independently.

Do your best, in Joy. Well ... from God!

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The limit imposed by the written / audio / virtual track does not allow us to give indications that are too difficult for the execution of those advanced or in any case intense asanas.

Sometimes simplicity, with method and rhythm, is the best way.

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Good practice

With joy and gratitude, Thomas for Kyem

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INTRODUCTION

It is the first human need. It is undoubtedly the first source of nourishment for the somatic component. Its correct functioning regulates the functions of the metabolism, helps a  make the immune system competent, gives psycho-physical and spiritual well-being. Its incorrect functioning opens the doors to disharmony, anxieties, fears.

It regulates the functions of life from the moment of birth and is the last act that separates us from the earthly experience at the moment of our departure.

It is the breath.

As with everything, life has foreseen very specific operating procedures for the breath as well; so as to guarantee us well-being, longevity, serenity.

Breathing and breathing are not accessories, random tools that act apart from us. In a certain way they are a fundamental part of our own engine of life. Breathe well or breathe badly, where for good and bad we mean well functioning in compliance with the operating procedures or poorly functioning in ignorance of these procedures, makes the difference. And how.

It is still surprising how children are not taught to breathe in a functional and correct way, given that the age in which they unlearn to breathe in a physiological and spontaneous way is drastically decreasing (because at birth, still free from systems, the doctrines and conditioning we breathe in a physiological way). By now, most elementary school-age children can't breathe, that is, they don't know how to breathe. Recovering the ability to breathe, returning to give the right space to the breath and doing it in a certain and functional way is essential to guarantee serenity and well-being, joy and also to nourish the practice of yoga. A yoga practice that does not pay attention to the breath and that is not supported and nourished by a nourishing and well-functioning breathing, is a poor, fragile practice.

It is never too late to return to the Breath.

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BEGINNING OF WRITTEN TRACK AND PRACTICE.

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(for simplicity the track will be written in the first person singular)

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I choose a comfortable, intimate and well-known place, clean and spacious enough to allow me to spread out the mat and have the space to practice and breathe fully. I spread the mat carefully, slowly and with gratitude because even today Life gives me the opportunity to practice and do it to the best of my ability.

(after laying the mat, I keep the ashtanga card next to me if I feel the need)

I sit in a simple and comfortable sitting position and cross my legs (eg: Sukhasana), without forcing and feeling in every fiber of the body the meaning of the Sutra "sthira sukham asanam", translated as: "comfortable and comfortable position" or according to others translations: "_ cc781905-5cde-3194-bb3b-136bad5cf58d_ Asanas, or positions, are performed with strength and joy." We are fine with both translations.

If I feel the need, I use a support under the buttocks (not too soft pillow, yoga bricks ...) and let the sacrum slide down until I feel the support of the ischium on the floor. bb3b-136bad5cf58d_

Or I look for another sitting position that I notice is comfortable.

I feel the points of support of the body on the ground, releasing the weight well and feeling centered and relaxed.

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I land, slow down, breathe.

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I move my pelvis gently until I find the right position that allows me to stretch my back upwards. Vertebra by vertebra, breath by breath. Effortlessly.

I relax my shoulders and arms by bringing my hands to my knees or legs or gathered one on top of the other in front of my lap.

I let the neck stretch upwards and feel a sweet and gentle connection between the crown of the head, the crown and the base, the root, the pelvic floor. As if a golden string were carrying me gently upwards out of the head, down through the column and then out of the pelvic floor and bring me down, the center.

I relax my face, lips, tongue, mouth.

Breath ... letting the breath move spontaneously; I just put my hand in contact where I feel the breath is moving.

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I remain in this position for a few minutes, with serenity and without haste with my eyes closed. When I feel like it, I go back to open my eyes and continue practicing.

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Now I choose a more conscious way of listening to the breath. If I feel the need, I change position.

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First phase - Observation

- where does the air in my body enter and where does it leave (nose or mouth?)

- how long each respiratory phase lasts: inhale and exhale

-what is the amplitude, the capacity of each respiratory act

- where the breath is moving: what are the anatomical structures that are activated and expand or relax during the respiratory phases.

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I observe without haste, taking the time I need

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Second phase - Choice

Now I let the breath move (in and out) only through the nostrils, trying to increase the duration of each respiratory act by activating low or diaphragmatic breathing with greater awareness. I feel that the breathing motor is located between the rib cage and the abdomen: the Diaphragm.

I inhale and exhale.

I feel that the capacity of the breath increases and I let the breath rise finding sweet and present activation also in the ribcage and chest.

I inhale and exhale

I continue to breathe like this for a few minutes, even changing the position, as long as it is stable, comfortable, happy and the back is gently straight.

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Third phase -Ujjay  (only for experienced practitioners, otherwise I continue with phase 2 introducing a gentle activation of the glottis-segment inside the larynx-throat- to lengthen and modulate the expansion of the breath. no effort).

I activate u jjay pranayama . With kindness and vigor. With effectiveness and method. Quiet and sonorous. I undertake to activate the glottis just enough to modulate the passage of air through the larynx.

I let myself be accompanied by the sound, that new sound that the ujjay produces.

I inhale and exhale. I inhale by activating and expanding from the bottom up; I exhale relaxing and emptying from top to bottom. With fluidity.

Diaphragm, intercostal muscles, chest. Active and relaxed. I take and leave. I receive and give.

I let myself be carried away by the breath.

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I listen to the breath for a few minutes

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Fourth phase - Rhythm

I find my breathing rhythm. I stay connected to the sensations that my body sends me, repeating myself and finding new positions if necessary.

I find my rhythm and let this rhythm inscribe itself within me now.

Every cell, organ, muscle in the body is nourished by this rhythm. Now.

I match the rhythm of my breathing to the rhythm of the heartbeat. Now.

I find my breathing rhythm now, stable and nourishing and I let it accompany me for the duration of the following practice.

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I stay with my eyes closed as long as I want and then I go back to open them

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Fifth Phase - Healing

I release the position, carefully moving the joints. Neck, shoulders, elbows, wrists, pelvis. hips, knees, ankles. With great care and without haste. I observe where I am and how I feel. I relax my mouth and smile. I inhale through the nose and exhale through the mouth with a gentle and prolonged sigh 3 times.

I change the position bringing myself to the cat position ( Marjari Asana ) in quadrupedal.

Feel how the support points of the body on the mat have changed. I unload the weight well.

I breathe deeply and introduce a perfect synchrony between breathing and movement.

I inhale, anteroversion of the pelvis, arch my back and look up.

I exhale, pelvis retroversion, bend my back and look towards the navel.

I repeat several times, without haste; feeling the stable support of the hands and knees / ankles / feet on the ground.

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Slowly I find the way to come up, passing from M arjari asana  in A dho Mukha Savanasana ( dog looking down ):

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• From Adho Mukha I enter the bench position (U tthita chaturanga dandasana ).

• Exhaling I enter Chaturanga Dandasana (stick position),

• inhaling step in U rdva mukha Svanasana (dog looking up),

• exhaling I go back to Adho mukh a (vinyasa 4,5,6 of the greetings to the sun in the card of the first series of Ashtanga Yoga that you find on the Home page of AGREEING IN YOGA ).

• I repeat several times and then, when I am in Adho mukha , enter Uttanasana ( standing position with the forehead towards the shins and hands on the ground next to the feet )  e slowly I go up in Samasthiti_cc781905-5cde- 3194-bb3b-136bad5cf58d_

      _cc781905-5cde-3194-bb3b-136bad5cf perfect balance.
(If I'm unfamiliar with this step, I rise slowly to my feet, unloading my body weight down and rolling my back to a standing position)

• I bring the soles of my feet together with the big toes touching and the heels slightly apart near the front of the mat.

• I enter S amasthiti or T adasana  (feet together, legs firm, pelvis retroversion, shoulders relaxed, arms along the body, chin slightly towards the throat, neck extending and top of head towards the sky). I relax my face, my mouth and breathe again as I did before.

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I prepare myself for the proposed practice in the audio track.

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IMPORTANT:

In following the track, I always stay close to my breathing / movement rhythm; if at times I can't agree with the rhythm proposed by the track, I still remain in my breath to avoid apneas.

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• At the end of the asana practice I dedicate time to the final relaxation in Savasana , continuing to listen to the audio track until the final Mantra .

• If I have practiced independently, before taking me to Savasana I start the second audio track with relaxation and Mantra.
   

Finally I remain seated for a few moments with my eyes closed and go back to the rhythm, to that breath / heart rhythm.

I agree and thank you.

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