Things You'll Need:
- Yoga instructor
- Yoga mat
- Yoga blocks or folded blankets
- Loose, comfortable clothing
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Step 1
Flow from asanas to meditation to mantra recitation. This flow itself is part of the relaxation experience gained from integral yoga practice. A hatha yoga asana is Downward Dog, which stretches the entire back of the body. Other openings are also created.
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Step 2
Move gracefully from your hatha yoga asana to breathing, which you have been practicing in your asanas as well. Focused breathing, or pranayama, helps you to control your breath and all the subtle energies that energize your body and mind. Examples of core pranayamas are Kundalini Yoga Pranayama and the Golden Nugget Yoga Pranayama. Core pranayamas strengthen as well as enable deep relaxation.
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Step 3
Breathe. With Sithali Pranayama, you will cool your system. Sit in the cross-legged pose or the easy sitting pose. Roll your tongue and breathe through your tongue. Closing your mouth, rest your chin against your chest. Breathe out slowly through the nose. Repeat three times. This simple breath practice is performed in the morning or evening.
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Step 4
Practice relaxation techniques. You may want to incorporate deep relaxation or instant relaxation methods into your practice. Breathing will be the path to relaxation. A simple relaxation method is to sit comfortably with your eyes closed. Breathe easily through your nose. Relax your body beginning with your feet and move up your body, concentrating on your breath. Count your breaths. Continue this for 10 to 20 minutes.
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Step 5
Chant AUM. You may chant "AH-UU-MM" yourself or listen to a chant. Sit comfortably and allow the sound of this sacred chant to resonate throughout your physical and subtle body. AUM is the sound of everything; it is the sound of the universe.
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Step 6
Embrace your life. Integral Yoga is a system of paths that come together to bring you home to your ultimate source: your true self. Your practice will flow out into your daily comings and goings. As you deepen your practice, you will meet your days with increasing joy and peace. You will see yourself in others.
