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Mahat Yoga Pranayama

07789621300   

lesleydoveton@hotmail.com    

Click here to listen to an audio file of this practice

 

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This  practice comes from my learning and practice of the Mahat Yoga Pranayama, also called The Grand Yoga Breath. I love practicing and teaching this pranayama as it forms a foundation for all pranayama practice. It is also an excellent method for everyone to learn as it improves breathing habits, it has a positive effect on every system of our body as well as calming the mind.


You can sit or lie down to practice. There are various positions for sitting or kneeling - not many people I know are totally comfortable in the full lotus position but if it’s ok for you then that’s the one to do - otherwise try half-lotus, cross-legged or kneeling. 


Use a block or blanket to lift your hips, pad your knees and ankles.  You can also use a prayer stool or sit on a chair.  You must feel comfortable so you can relax - experiment with your position.  Make sure you will be warm and undisturbed.


The practice

Rest your hands on your knees in the jnana mudra, close your eyes and take a few long, slow, easy breaths. Take your attention to your feet and legs, soften and release your feet and legs, relax your buttocks and release into your sitting bones.  Feel spacious in your hips and spread that space to your lower back.  Let go into the ground.


Now lift up through your spine away from the heaviness of your base, feeling light and spacious; release your shoulders and softly lift the base of your skull, softly lengthening your  neck.


Take a few long, slow, easy breaths, breathing in and out through your nose.  Enjoy the easy movement of each breath as it flows in and out and relax.


Now place your right hand on your upper abdomen so that your little finger is in line with your navel.   Direct your breath to your hand and the lower lobes of your lungs. Feel an easy expansion in the front, sides and back of this section as you breathe in and then an easy contraction in your back, sides and front as you breathe out.


Establish a balanced and smooth rhythm and continue for six breaths.


Now place your right hand on your mid chest, your breast bone.  Direct your breath to your hand and the mid lobes of your lungs. Feel the easy expansion of your breath in the front, sides and back of this section and feel the easy contraction in your back, sides and front.


Establish a balanced and smooth rhythm and continue for six breaths.


Now place your right hand on your upper chest, just below your collar bones.   Direct your breath to your hand and the upper lobes of your lungs.  Keep your shoulders relaxed.  There is less space here so the breath will feel smaller.  Feel the easy expansion of your breath in the front, sides and back of this section and the easy contraction in your back, sides and front.


Establish a balanced and smooth rhythm and continue for six breaths


Now the full breath

Bring both hands on your knees in jnana mudra.  Establish a rhythmic breath.

As you breathe in, direct the breath first to the lower, then the mid, then the upper lobes of your lungs.  As you breathe out, again direct the breath first to the lower, then the mid, then the upper lobes of your lungs.  Enjoy the easy expansion and contraction of the body as the breath flows smoothly in and out of all parts of the lungs.


This is the Mahat Yoga Pranayama or Grand Yoga Breath


Establish a balanced and smooth rhythm and continue for six breaths.

07789621300             

lesleydoveton@hotmail.com