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Lie on your back and support the knees with a bolster if that is more comfortable for the back.
Notice where the back of the body is supported by the ground and let yourself relax into those points of contact.
Then be aware of the front of the body and where you are in contact with clothes or air and consciously relax related muscles.
Having brought the mind to an awareness of the body start to observe the breath.
Observe where in the body you feel the breath, at the nostrils, in the belly, in the chest, or maybe as a whole openness and expansion of the body at the inhalation and a deeper relaxation of the body on the exhalation.
Observe whether the breath starts to slow down as you relax and bring attention to it.
Observe whether the inbreath and outbreath are the same length. In a state of relaxation and in an ideal state for our practise and normal activities, the in and out breath will be long and fine, opening and relaxing as much as possible as many muscles as possible. Slow diaphragmatic breathing will calm the mind and reactivate the parasympathetic nervous system.
Start guiding the breath - relax the belly completely and allow the inbreath to fill the belly and gently on the outbreath allow the belly to draw towards the spine and the pelvic floor and perineum to draw upwards, to fully squeeze the air out.
Next, relax totally on the inhalation and allow the breath to fill the belly and also continue up to the floating ribs and upper side ribs. Actively squeeze the side ribs in, draw the front ribs down and draw the belly towards the spine and pelvic floor and perineum upwards.
Breathe like this for a couple more breaths.
Next breath, relax totally and allow the breath to fill the belly, the ribs and continue up until the collarbones and the upper chest and shoulder blades feel like they are filled with breath.
As you exhale allow the chest to drop, the ribs to draw in and down, the belly to draw towards the spine and the perineum and pelvic floor to draw upwards.
This is a full yogic breath. Continue doing this while counting. Inhale one, two, three to the belly, one, two, three to the ribs, one, two, three to the chest and exhale from the chest one, two, three from the floating ribs and front ribs one, two, three and from the belly one, two, three.
Make sure the tension isn't creeping into any part of the body as you breathe slowly in and out paying attention to the specific parts of the body where you are inviting the breath.
If possible increase this count to 4 for each part. Once you have found your ultimate capacity, continue to allow the breath to flow in and out in this way, relaxing and engaging the appropriate muscles, without counting, but just focusing on the path of the breath.
Introduce ujjayi breath - slightly constrict the throat so that the sound is as if you were steaming up a mirror while still breathing through the nose. This has various benefits. It has an effect of slowing down the breath further, of keeping the inhalation and the exhalation of equal length, and of making you more aware of your breath, so that as you practice you will notice if you are straining, holding onto the breath, or panting.
Next we will do some exercises in a semisupine position in order to work on keeping the breath full like this as we introduce movement.
"I was a complete novice when I started about 6 months ago, now I try not to miss a session. Fiona really does help people at every level to enjoy yoga. As an aside it has really helped with work stress, parenting and my mental health generally (which I was not expecting!)" Juliet
"The Jones Family have been practicing yoga with Fi for all of this year. I take my husband and two tweens/teens to the session. We all love it and benefit from the exercises to the deep recharge relaxation at the end. The kids really unwind. Not an easy thing to do, teaching awkward young bodies that are growing and learning to move. And guiding stiff older bodies that need new strength. We love you Fiona and cant wait for the next time!" Elise
"Fiona’s yoga classes offer the perfect opportunity to develop your yoga practice, whatever your current level. She is hugely sensitive to each person’s needs and takes great care to fine-tune her individual support." Rob
"As a newbie to yoga, I have found Fiona to be an excellent teacher. She is very patient, even with uncoordinated people such as myself! She regularly adapts the exercises to the individuals' needs so you get the maximum benefit, and gently encourages you to go that little bit further. So yes, recommended." Chris
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Love and thanks to Georgina Bridges for her stunning anahata chakra mandala on the studio wall and to Robert Watts for his beautiful photos.