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David Garrigues Ashtanga Yoga
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57 minutes
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Apana Exercise

A Guide to Ujjayi Breathing: Ashtanga Yoga

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Duration
06:27

Apana Exercise

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Apana vayu governs the lower abdominal and pelvic region within the torso from the navel to the pelvic floor. Link with the out - breath, the apanic pattern is a downward, inwand, cohesive, centripetal force that has rooting and grounding propensities.

By tuning into the pattern of apana vayu, the investigative yogi gains full knowledge of the intricacies of exhaling, including utilizing the full extent of subtle breathing muscles within the abdomen, pelvis, and pelvic floor. Understanding apana vayu, the movement pattern of the exhalation, helps the sadhaka to cleanse and purify the network of nadis, pranic channels that snake throughout the body. Working with apana during pranayama practice helps the yogi to gain a reverence for the earth, to experience the ground as generous and trustworthy, an inexhaustible source of abundance.

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Prana Excercise

A Guide to Ujjayi Breathing: Ashtanga Yoga

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Duration
06:00

Prana Excercise

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Prana vayu governs the region of the chest cavity form the diaphragm to the collarbones and includes the lungs, rib cage, and entire upper torso. Linked with the in - breath, the pranic patters is an upward, expansive, centrifugal, opening pattern.

Working with the pranic pattern during inhalation helps you elongate along the central axis and encourages spaciousness and receptivity within the torso. Stopping the upward course of prana vayu and redirecting it downward into the belly is called jalandhara bandha. The skillful yogi learns to recognize the upward expansive prana vayu pattern and thus gain mastery over the intake of prana into her body.

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Viloma Exhalation Exercise with Instruction

A Guide to Ujjayi Breathing: Ashtanga Yoga

Released
Duration
06:34

Viloma Exhalation Exercise with Instruction

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In this exercise you will interrupt your exhalation in 3 stages. It will help teach you mula bandha and uddiyana bandha. David will instruct you through the entire exercise so you can learn to extend your exhalation and get the feeling for stopping the breath in short intervals.

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Viloma Inhalation Exercise with Instruction

A Guide to Ujjayi Breathing: Ashtanga Yoga

Released
Duration
05:59

Viloma Inhalation Exercise with Instruction

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In this exercise you will interrupt your inhalation in 3 stages. David will instruct you through the entire exercise so you can learn to extend your inhalation and get the feeling for stopping the breath in short intervals. This exercise will also teach you jalandhara bandha.

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Viloma Exhalation Exercise (no extra instruction)

A Guide to Ujjayi Breathing: Ashtanga Yoga

Released
Duration
06:36

Viloma Exhalation Exercise (no extra instruction)

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In this exercise you will interrupt your exhalation in 3 stages. There is no extra instruction and so you are allowed to explore the gap in between the breaths on your own. By breathing out 3 times without breathing in you will learn to exhale more thoroughly.

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Viloma Inhalation Exercise (no extra instruction)

A Guide to Ujjayi Breathing: Ashtanga Yoga

Released
Duration
06:27

Viloma Inhalation Exercise (no extra instruction)

Series Only

In this exercise you will interrupt your inhalation in 3 stages. There is no extra instruction and so you are allowed to explore the gap in between the breaths on your own. By learning to breath in more thoroughly jalandhara bandha will become more natural and you will discover the power of this mudra.

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Viloma Khumbaka Exercise on Exhalation

A Guide to Ujjayi Breathing: Ashtanga Yoga

Released
Duration
08:15

Viloma Khumbaka Exercise on Exhalation

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This exercise introduces kumbhaka into your breathing practice. Kumbhaka is retention or suspension of the breath. It is the phase between inhalation and exhalation. Kumbhaka is the confining of the prana inside.

"Respiration being disturbed, the mind becomes disturbed. By restraining respiration, the yogi gets steadiness of mind." Hatha Yoga Pradipika.

This exercise is a combination of viloma, interrupting the exhalation and kumbhaka, retention of the exhalation. Maintain receptivity throughout the body, release tension and strain, and be careful not to agitate your mind by attempting to over extend the length of your retentions.

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Viloma Kumbaka Exercise on Inhalation

A Guide to Ujjayi Breathing: Ashtanga Yoga

Released
Duration
09:25

Viloma Kumbaka Exercise on Inhalation

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This exercise introduces kumbhaka into your breathing practice. Kumbhaka is retention or suspension of the breath. It is the phase between inhalation and exhalation. Kumbhaka is the confining of the prana inside.
The practice of kumbhaka is less about breath control and more about mind control, about learning to stop the breath as a means of learning to stop the incessant activity of the mind.

This exercise is a combination of viloma, interrupting the inhalation and kumbhaka, retention of the inhalation.
Remain undisturbed, mentally equanimous, during kumbhaka. Adopt an agreeable demeanor as you apply intense focus to the suspended gap between breaths.

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Patterns of Apana and Prana Exercise

A Guide to Ujjayi Breathing: Ashtanga Yoga

Released
Duration
01:33

Patterns of Apana and Prana Exercise

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Apana vayu governs the lower abdominal and pelvic region within the torso from the navel to the pelvic floor. By tuning into the pattern of apana vayu, the investigative yogi gains full knowledge of the intricacies of exhaling, including utilizing the full extent of subtle breathing muscles within the abdomen, pelvis, and pelvic floor.
Prana Vayu governs the region of the chest cavity from the diaphragm to the collarbones and includes the lungs, rib cage, and entire upper torso. The skillful yogi learns to recognize the upward expansive prana vayu pattern and thus gains mastery over the intage of prana into her body.
In this video I discuss the vayu patterns of apana and prana vayu and how the diaphragm is a guide we track when exhaling and inhaling throughly. On my video series A Guide to Ujjayi Breathing I have two important exercises, Apana and Prana, which instruct the student how to track and tune into their breath more thoroughly.

David Garrigues is one of the few teachers in the US certified to teach Ashtanga Yoga by the late world renowned yoga master Sri K Pattahbi Jois. As an Ashtanga Ambassador, he bases his teachings on the idea that 'Anyone can take practice,' a core idea in the teachings of Sri K Pattahbi Jois.

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