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Pranayama
Dirgha Pranayama to Energise
Carla's note
Dirgha Pranayama with two retentions, in six minutes. Sitting with the back aligned and the hands in Chin Mudra, the breath in fills the abdomen, the ribs and the chest, and the count follows a steady rhythm: in for four, hold for four, out for eight, hold for four. The breath out is always twice the breath in. The retentions wake up the body and focus the mind, so it suits the time before work or before an asana practice.Carla Gonçalves
The practice, step by step
- 1Align the back and release the shoulders, hands in Chin Mudra
- 2Breathe in for four, hold for four, out for eight, hold for four
- 3Closing seated, hands to the heart
If it is your first time
Sitting on a cushion or a chair. Shorter counts or no retentions at all, without forcing.
If you already practise
Increase to six, six, twelve and six, always keeping the breath out twice as long.
What you need
- mat
- cushion or chair
