Beginners Yoga

Yoga in Bondi Beach Park

Welcome to Spring!

I’m excited to announce that my beach permit is on the way and I’ll be teaching in the freshly renovated Beach Park for Summer.

Come and practice yoga in the Park (starting November 1), relax and revitalise with yoga under the trees, feel the summer breeze on your skin as you inhale the oceanic energy.

All classes 1 hour.

See timetable here.

Nameste
Justine
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Ujjayi Pranayama – Victorious Breath

Each yoga class begins by bringing our awareness to the breath. We concentrate on deliberately linking breath and movement. It is through the breath that we are able to start to connect to the subtle body and the deeper energy reserves in the body.

The breath we use mostly in a Hatha Yoga class as we move through the asanas (poses) is called Ujjayi (pronounced oo-jai) Breath. Ujjayi Breath can be translated as Victorious Breath. It is where we inhale and exhale through the nostrils while slightly contracting the back of the throat. This makes an ocean like sound.

Here are some of the many benefits of this type of breathing :
• Slows the breath down.
• Calms the mind.
• Strengthens the nervous system.
• Strengthens the digestive system.
• Improves concentration and brings awareness to the physical movement.
• Warms the body.
• Directing the ujjayi breath to certain parts of the body can release tension and tightness in specific areas.

How to do it:
• Find a comfortable seat
• Begin by exhaling through the nose
• Inhale through the nose, partially narrowing the passageway through the throat.
• Exhale through an open mouth as though you were trying to fog a mirror, making a ‘hhhhaaa’ sound.
• Try this a couple of times.
• Now repeat but close the mouth as you exhale.
• Repeat a few times allowing the breath to flow smoothly and softly like waves in the ocean. You can place your hands over your ears to hear the sound more clearly.

Relax and enjoy this deep smooth breathing as you feel the prana circulate around the body.

Justine
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Clear the Mind with ‘Nadi Shodana Pranayama’

 

 

Pranayama means breathing technique. One of my all time favorites is Nadi Shoda (Alternate Nostril Breathing). I include it in almost every Yin class I teach as it helps to calm the mind. You can practice this technique at anytime throughout the day and it is a great one to do if you are experiencing stress at work or if you are stuck in traffic!

How to do it

Sit comfortably, keeping the head and spine upright.
Close your eyes or keep your gaze low.
Take Vishnu Mudra (hand gesture) as shown in the diagram. Use your thumb to block the right nostril and use your ring finger to block the left.
Start by blocking the left nostril, slowly inhale through the right nostril, then block the right and exhale left. Inhale through the left nostril, then block the left, and exhale right.
This technique uses the ration of 1:1 inhale to exhale, as you progress you may use 1:2 extending the exhalation. For more advanced versions using breath retention, please work with your yoga instructor.

Benefits

Calms the mind, creates a feeling of peace and happiness.
Increases vitality
Reduces stress levels
Fantastic to do a few rounds of this breathing if you suffer from insomnia.
Improves concentration

Why this works

This pranayama (breathing technique) clears out blocked energy channels in the body. It works on the subtle energy channels (nadis), hence the name. Nadi = subtle energy channels Shodana = cleaning/clearing