A simple, basic start to the week.
Basic Breath re-visited. Pelvic Awareness. Supine Breath. Lower Body Kriyas (incl. Uddiyana Bandha in Bridge, and Kapalabhati with short breath holds — Basic Nadi Shodana for 8 mins.
Things to build a foundation and create some Ojas.
Chanting Gayatri and to Ganesha
Arch of Blocks for Front Line.Supine Breath. Lower Body Kriyas (incl. Uddiyana Bandha in Bridge, and Kapalabhati with Bhaya Kumbhaka, Deeper into Nadi Shodana but still simple awareness of mnetal space between breaths. Some emphasis on Exhale Kumbhaka and Ujjayi Pranayama with Exhale Left. SO HAM and Ham SA.
Lower Body Kriyas (incl. Uddiyana Bandha Kapalabhati — Analoma Viloma to set up the Prana/Apana Meeting point. How to use Mulabandha for Antar Kumbhaka. Then Antar Kumbhaka in Nadi Shodana, Bastrika Solar Breath Practice with Antar Kumbhaka, and Brahmari.
Q/A mid week of the Immersion
Opening Chants, Lower Body Kriyas (incl. Uddiyana Bandha, Heat from AGNI SARA, Tongue Release, then several rounds of Kapalabhati and Bastrika. Followed by Antar Kumbhaka in Nadi Shodana, Bastrika Solar Breath Practice with Antar Kumbhaka. SO HAM and Metta (Loving Kindness). VIPARITA DANDASANA as a long restorative heart opener.
Soft more Subtle Pranayama, Lower Body Kriyas (incl. Uddiyana Bandha, Heat from Agni Sara longer Kapalabhati with Mula Bhanda. Analoma Viloma for setting the timing of Mula Bandha. Followed by Antar Kumbhaka in Nadi Shodana. Tibetan OM AH HUNG Practices and Square Breath (1:1:1:1). OM
Some strategies for extending the exhale, and practicing the release valve in Kumbhaka. Emphasis on Antar Kumbhaka and an exploration of the unique Square Breath.
Techniques: Short Sit, followed by Supine Belly Release in Windshield Wipers, Tadaki Mudra, Setu Bandhasana. Lower Body Kriyas (Exploration of Uddiyana Bandha in Standing, Seated and Tri-Bandha (MahaMudra Form), Nauli options and Agni Sara. Introduction of Sipping breath for extending Exhale (possibly inhale) and release valve on Analoma Viloma. Followed by Antar Kumbhaka in Nadi Shodana, longer exploration of Square Breath (1:1:1:1), and Solar Bastrika/Kapalabhati Pranayama to close (also with Antar Kumbhaka).
Questions and Answers, Discussions
For those watching the recording, this was an interesting talk about the effects of sipping, the valve and the square breath. It may be useful to scan through it before the long practice of Session 6.6a if you have time. Perhaps it helps to see how different techniques are useful for some and not others.
Last practice of the Immersion Week with very subtle work in the Pranamaya Kosha.
Techniques: A short chat about the theory and stages of Prana Vidya. Short Pranayama to set up the Prana Vidya practice. Experiencing the Pranamaya Kosha and also moving the Prana through various channels as a healing tool (Looking at the Manipura, Vishuddi and Anja Chakra Points. Then candle work (Trataka) and sound (OM Pranava or Brahmari) to close.