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OPEN MIND OPEN BODY Take A Deep Breath |
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The 3-Stage "Om" Breath with the Laughing Buddha Mudra Vinyasa
This breathing exercise is a modification of the classical viloma pranayama (a breathing technique that includes breath retention). Instead of holding the breath at 3 stages during one long inhalation, you will take three successively deeper breaths. The breathing exercise also uses sounding to cultivate a slow, steady, and complete exhalation.
The 3-Stage Om Breath is appropriate for beginners, and should be practiced without any strain or struggle. It is a good way to introduce chanting or sounding to your practice, and also a natural way to deepen the inhalation.
Stage 1: Inhale into the belly - an easy, gentle inhalation. Exhale naturally and easily. Take your time with both the inhalation and exhalation, but do not try to breathe particularly slowly. Stage 2: Inhale into the belly and lower ribs - a slightly deeper, fuller inhalation. Exhale naturally and easily. Take your time with both the inhalation and exhalation, but do not try to breathe particularly slowly. Stage 3: Inhale into the belly, lower ribs, and upper ribs - a complete, 3-part inhalation. Exhale with the sound "Om". Extend the sound (and the exhalation) by drawing your abdominal muscles in. Exhale fully and deeply while sounding. (You can replace "Om" with another sound, including a simple sound like "Ah").
As you practice, the inhalation at each stage should feel like a natural expansion from the previous breath. An image that may help is that of blowing up a balloon. The first time you try to inflate a balloon, it is a little stiff. The second try often inflates the balloon more fully. The third time, the balloon is stretched and can easily receive the deeper breath. Have a sense of receptivity during the inhalation - receiving the breath, not forcing the breath.
Add a mudra vinyasa: Bring your hands to anjali mudra (palms together), thumbs at the heart. On the first inhalation (belly expands), separate the fingertips of the middle three fingers (not the thumbs and not the little fingertips) - the resulting gestures is like a lotus blossom opening (lotus mudra). Exhale, return to anjali mudra. On the second (and deeper) inhalation, separate the hands fully, about shoulders distance apart. The resulting gesture resembles the second before clapping your hands in delight (laughing buddha mudra). Exhale, and return the hands to anjali mudra. Finally, on the third (and fullest) inhalation, stretch the arms all the way out to your side and up, bring the hands to anjali mudra overhead. As you exhale and sound "Om", lower the hands to your heart.
Each stage of this mudra vinyasa deepens the emotional quality of joy. Smile as you practice it.
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