Expert Yogi
Posts: 2479
  
Location: A Blue State | Hi Thushara,
Pranayama for focus...maybe try simple Ujjayi pranayama for now. I'm not
sure which pranayamas you are practicing, so I can only guess whether this
is useful, but:
Sit in padamasana. Adjust your padmasana so that your spine is straight and
your weight is evenly balanced on your sit-bones. If you have one knee that is
off the floor, put a towel under it to help support it. Lower your chin toward your
chest, bringing your chest up to meet it, with your shoulders firm (not collapsing
forward). Spread your ribs. Exhale completely, and then take a long slow deep
inhale, until your lungs are completely full. Try to feel your ribs separating as
you inhale, beginning at the bottom of the rib cage and moving upward.
Hold the inhale briefly, and then exhale slowly and completely. Pause briefly,
and then begin another inhale.
Continue this for 5, or 10, or 15 minutes, without straining yourself. Don't let
your spine collapse forward. If this is very comfortable for you, then you can
take longer pauses (or kumbhakas) at the end of the inhales and exhales.
The pauses can be as much as 10 to 20 seconds long, provided that you
don't start gasping for breath. Keep your chin down throughout. You may
hold mula bandha at the inhale and udayana bandha at the exhale, if this
is not a strain. When you are done, lie down in Savasana for a few minutes.
|
Getting back to yoga
