 |
OPEN MIND OPEN BODY Take A Deep Breath |
|
|
|
A Breath Visualization
I like to use this visualization at the beginning of a meditation or asana practice. It creates a sense of clarity that carries over into my practice. In particular, it draws an awareness to the spine that stays with me through every yoga pose, making it easier to find a natural alignment and energy in each pose.
To begin: Come into a position that allows your spine to be lifted and relatively straight. This may mean sitting on several blankets, kneeling, or standing in tadasana. Have integrity with this step of the practice - if your spine is collapsed, the visualization will not be as effective. (However, if the spine is rounded because of medical reasons, like osteoporosis, you can still practice this visualization.)
Close your eyes and bring awareness to the breath. Inhale and exhale through the nose, and notice the sensations of breathing. Focus on feeling the breath move through the airway. Feel the breath move through the nose, mouth, and throat.
Visualization: Notice your spine. Feel the length and lift of the spine, connected to the root of your pelvis and extending to the crown of your head. Imagine that the spine is an extension of your airway, and feel the breath move down the length of the spine as you inhale, all the way to the pelvic floor, and up the length of your spine as you exhale out of the nose. You can visualize the breath as a light or color moving up and down the spine, or you can simply focus on the physical sensations of imagining this. Feel the verticality of the breath. The whole body extends both upward and into the earth as you inhale; the whole body seems to draw in to center as you exhale.
After the breathing practice: Notice how this experience influences your meditation or asana practice. In asana practice, you can return to this visualization, especially in poses that focus on keeping a long and lifted spine (like most standing poses).
Enjoy these ideas? Sign up to receive monthly ideas for your yoga practice in the free Open Mind Open Body Newsletter.
|
|