art+science
Complete Rest
OR
Shavasana (Corpse
Pose)
á
15 to 30
minutes
Ujjayi 2 (Emphasis
of Exhalation Ð Reclined)
á
Lying in
Shavasana with the trunk supported
á
Gently
emphasize and extend the exhalation without straining
Ujjayi 5 (Emphasis
of Exhalation Ð Seated)
á
Sitting
upright on padding with the back supported
á
Gently
emphasize and extend the exhalation without straining
Pratyahara (Sense
Withdrawal)
á
Lying in
Shavasana with a head wrap, focusing on releasing the sense organs
Dharana
(Meditation)
á
Sitting
upright on padding with the back supported
á
Simple focus:
counting breaths, mantra repetition, etc.
© 2006 Witold
Fitz-Simon