Spacious Breath

The package contains a talk with an introductory class and ten yoga classes.

In yoga, the breath is a guiding thread, a barometer of our inner state and a means of communication between physical and mental experience. When we are unsettled, the breath shortens and loses coherence, becoming irregular. When we are calm, it can remain long and even. Because breathing is a function of the autonomic nervous system that we can also change voluntarily, it is the quickest and most effective tool for self-regulation. The lungs embrace the heart, and the rhythm of breathing directly affects the heart’s rhythm and the entire nervous system. Emotional pressure feels like a narrowed space around the heart. When we free the breath, the heart moves within a broader, more comfortable space.

We create greater spaciousness for the breath, both literally and metaphorically. We awaken inner security, improve communication with the body and strengthen self-regulation so that we can meet what life brings with trust.

Themes covered:

• increasing lung capacity
• working with the respiratory muscles
• yoga backbend poses
• yoga for anxiety
• emotional regulation through breathing
• yogic breathing
• loving-kindness meditation
• trust and security
• breath through the heart space

The recordings were made during regular guided online yoga classes. The classes were recorded through Zoom at a resolution of up to 720p, so variations in video quality are possible.

INTRODUCTORY TALK AND YOGA CLASS ON THE THEME

The heart wants to open. It is a small brain that, in many ways, guides the brain and body. It has numerous neurons and neurotransmitters and the broadest electromagnetic field in the body, which can be measured and sensed around us. We neither see nor hear this field, yet it communicates continuously. It forms the background of our social relationships and interactions, attractions and aversions. This communication happens “beneath the radar” unless we are intuitive enough to feel what is present.

1. THE VIBRATION OF THE INNER FIRE

On the first morning, we immerse ourselves in our core, the fire of the heart and the vibration of inner faith. We begin with breath passing through the chest as though it were transparent, creating a light space around the heart. After focusing on the heart space, we begin moving through the variation of Sun Salutations we will practise this month. It requires less strength and is more fluid, with the heart as our guiding thread and the breath moving us like a windmill.

2. DANCE OF THE HEART

The heart opens when invited. Commands, criticism and everything we “must” do only close it. Now is the time to establish a relationship with ourselves in which we gently invite openness, and naturally to relate this way to the people around us. No one likes being ordered. If we want to achieve something, we can ask intelligently: can you? We can ask ourselves too: can I? Motivation is the energy of the heart.

3. COHERENT RHYTHM

A balanced breathing rhythm supports balance throughout the body, including the heart’s rhythm, nervous system and digestion. It is useful to know how to breathe in a way that establishes coherence. Coherence is order: a regular, symmetrical and rhythmic geometry. This rhythm of movement and breath carries us through the entire class. We move gently and easily and mobilise the spine, especially the shoulders through Cactus Arms, which lower the shoulders and draw the shoulder blades together while strengthening the upper back.

4. PRANIC GEOMETRY

We continue searching for comfortable coherence, a balanced rhythm that arranges Prana within the body into an orderly pattern. We begin with inhalations and exhalations of equal length and connect them with gentle movements. The movements gradually develop and expand while breath and its rhythm remain the guiding thread for every swing. In this comfortable, effortless way, we glide through our yoga practice.

5. RELEASING FROM THE HEART

The freshness of presence is always here. Every moment is new, and we can be free from the past.
Why do we carry heaviness in the heart, resentment and uncertainty from the past that we cannot explain? Because we repeatedly tell ourselves that they are true. We need to pause and turn towards the past, forgiving ourselves or others so that we can continue freely. We can return to this relationship with everything we have experienced, even briefly, and release it.
The sails of the chest are light when we do not carry the weight of the past.

6. TRUE VALUE

In today’s class, we link circular movements from a Downward Dog base, meaning that we begin and end in this pose while mobilising the legs between and stretching all the way to Tadasana. The class is active and fluid without long holds. It opens the hips, includes several inversions and uses a number of asanas that strengthen the back and open the chest. We again ask what our greatest value is, where we can take refuge and what we trust to inspire and carry us through daily life.
Heartfelt faith in this possibility and the practice of living accordingly are my greatest motivation.

7. A FRESH BREEZE

Every moment is new and has never existed before. With every inhalation, we bring this freshness into ourselves and release what is unnecessary, old and heavy. We continue in this way through movements and poses so that the heart does not hold unnecessary opinions and attitudes that trap us in the past and our complexes. Through breathing and movement, we expand the lungs and let go. The whole body releases through the lungs. We emphasise lengthening the ribcage and front body through several Warrior I poses with backbends,a variation of Ustrasana and Locust poses on the floor.

8. UPRIGHT

Today’s class is dedicated to strengthening the back muscles. We begin with several warm-up poses that already emphasise back strength, then move through this gentler variation of Sun Salutations and build several asanas. In the asanas, we hold the arms in positions that strengthen the upper back and later add several floor poses for the lower back. Altogether, we mobilise thoroughly and enjoy a comfortable stretch.

9. PRANIC ATTENTION

A comfortable breath through the heart, “all-purpose breathing”: meaningful breath. Through breath, we bring the value of life. Wherever we place attention, Pranic value follows. This is why Pranayama is such a powerful practice: we unite our primary energy, breathing, with full attention, creating healthy focus and abundant Prana in the body. We do the same throughout the asanas. We breathe with breadth and open the front body, the ribs and chest.

10. OPEN

Today, we begin standing and mobilise gently to relax the shoulders and release the tense layer beneath the skin. We continue with several Spinal Breath movements and are then ready for Sun Salutations. Afterwards, we practise asanas that emphasise lengthening the front body from Warrior I, Kapyasana and Ustrasana. We feel the gentle length and connection through the front line, from the front of the back leg, across the navel and abdomen, through the ribs and chest to the chin.