Breath & Stillness: Pranayama and Meditation
Yoga is a work-in, not just a workout. Discover the power of breathwork and meditation to calm the nervous system, improve focus, and connect with your inner self.
A guide to the benefits of Anulom Vilom pranayama. This alternate nostril breathing technique is excellent for calming the mind and preparing for meditation.
This video demonstrates Intercostal Breathing, a technique that emphasizes the expansion of the ribcage. It helps improve the vital capacity of your lungs, providing more oxygen to the body.
A simple way to start your meditation journey is to just observe your breath. In this group session, I guide my students to bring their attention inward and notice the flow and pace of their breath.
When nothing is going your way, just pause. Take a deep inhale and a deep exhale. Your breath is your best friend, and connecting with it can bring you back to a state of calm.
Sometimes, all you need to do is just breathe. Here on the beach, the sound of the waves reminds me to connect with the rhythm of my own breath.
Dhyana, or meditation, is the seventh limb of Ashtanga yoga. It is the state where individual consciousness unites with universal consciousness, leading to liberation. Here I am practicing Dhyana by a river in the mountains.
About Breath & Stillness: Pranayama and Meditation
The most common feedback I hear is that sitting for meditation feels impossible because the mind is too busy. That is why we start with the breath. By simply observing your inhale and exhale, you gently anchor your wandering thoughts. My approach is to move away from rigid expectations and let the breath naturally steady your nervous system, one cycle at a time.
Yoga asanas are the beginning, but pranayama and meditation are where the real work happens. These sessions are designed to help you pause, breathe, and find clarity, no matter how chaotic your day has been.
Why Focus on Breathwork?
Many of us live in a state of shallow breathing without realizing it. Techniques like Anulom Vilom (alternate nostril breathing) act as a reset button for the nervous system. It balances the flow of energy, clears mental fog, and prepares the mind for deep meditation. Similarly, Intercostal breathing helps expand the ribcage, improving lung capacity and ensuring your body gets the oxygen it needs to function calmly.
Meditation as a Work-In
Meditation does not mean forcing your mind to go blank. It is about observation. In our sessions, we practice Dhyana, the seventh limb of Ashtanga yoga. We focus on simply noticing the flow of thoughts without judgment, a practice of Sabr aur Shukr (patience and gratitude). Whether you are struggling with daily stress, sleep issues, or just a lack of focus, these techniques offer a practical path back to yourself.
What to Expect
You do not need prior experience or a quiet mountain retreat to start. We break these techniques down into simple, actionable steps that you can incorporate into your daily routine. We work on:
- Foundation: Learning to observe the breath without controlling it.
- Technique: Proper alignment and timing for pranayama.
- Application: Using breath as a tool for immediate stress relief during a difficult day.
If you are looking to move beyond the physical mat and explore the deeper, quieter aspects of yoga, these sessions are for you. Let us take it slow, together.
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