I do love this practice.  It is a great one to include in the Fall to balance your energy. 

To begin, take a comfortable seated or meditative position, bring your right hand to Nasagra Mudra by placing your index and middle finger to your forehead. Keep your left arm relaxed.

Gently close the right nostril with your thumb and inhale through your left nostril. Close the left nostril with your ring finger, release the thumb and exhale through your right nostril. Inhale from your right nostril and then lightly close the right nostril and release the ring finger on the left nostril and exhale through the left. Slowly move back and forth from one side to the other. Notice if you are pushing or tilting your head to one side or forward.

As you become comfortable with the rhythm explore the ratios of breath once again.  Perhaps breathing in for a count of four and out for a count of four. Practice this breathing technique for 6-10 rounds. 
Release hands to rest face down on the top of your thighs and come back to the natural rhythm of your breath.  

Benefits:  This pranayama is a great way to bring a sense of balance back to the mind, body, breath connection. Other benefits can include: reduce stress, improve cardiovascular function, lower heart rate, promote overall well-being, mental clarity and focus.

​As most of you know, I love poetry.  The poem below from a fellow Canadian speaks to me as the summer slowly transitions into early Fall and we acknowledge the importance of letting go.
​

Try a Refreshing Summer Salad  - This is an easy-to-make salad (even for me!) that is great for digestion and adds a cooling element for summer. Also eating high-quality foods that contain vitamins, minerals and antioxidants helps to nourish the brain and the foods you eat can affect your mental health. 

​
Watermelon, Mint and Feta Salad
Watermelon - 3lbs
Fresh Mint - 1/2 cup
Red onion - 1/4 cup
12 oz of cherry or grape tomatoes  cut in 1/2
2 tbsp of lime juice
1 tbsp of honey
sea salt and pepper 
crumbled feta 
Remove the rind from the watermelon and cut into 1 inch thick triangles on a platter.  Top with fresh mint, red onion and cherry tomatoes.
Combine olive oil, lime juice, pure honey and salt and pepper. Spoon over watermelon.​

​Tune In
To help you embrace our upcoming Outdoor Yoga in the Park classes, check out this lovely soundscape below:

https://www.youtube.com/watch?v=PWVwjSGKtOo


In Tune

by Helen Overell
The flower, golden as the sun, opens
only to the sound of Middle C

and so is wooed by wing-beats –
each bee that settles, whose hum

strikes the right note, drinks deep,
and his furred, striped body

blurs in a cloud-burst of pollen
that is carried onwards, brushed

into other blooms nearby, until,
sated with nectar, the worker

zig-zags home to his brothers,
dances his day, and in this way

seed sets, ripens, falls to earth
and so awaits our tomorrows.

 ​The meaning of the word yoga is to yoke or bring together in unity.  This can refer to the union of the body and mind or the body and breath. The latter is often a key component to supporting you in your yoga practice and a contributor to overall health. In yoga, awareness of the breath is often referred to as pranayama (a Sanskrit word in which prana means life force and yama means to gain control). It often involves controlling and regulating the breath in various ways, such as by changing the breath pattern, lengthening the inhale and exhale or by holding the breath for a certain period. This ancient practice has been shown to have numerous physical, psychological, and spiritual benefits.
 
Many people tend to breath in a very shallow manner in their chest missing out on the benefits of the depth of the breath.  Shallow breathing can be due to over exertion, stress responses or chronic pain.  When we move the body in different directions and poses accompanied by deep or intentional breathing we can tap into our parasympathetic nervous system (the rest and digest part of our energetic body).
 
One of the primary benefits of deep or intentional breathing include an increase in
circulation, blood flow and organ function and to aid in digestion. When we are stressed or anxious, our bodies go into a state of & "fight or flight", which can interfere with the digestive process. By practicing breathwork, we can help to calm the mind and relax the body, which can improve the functioning of the digestive system.
 
As James Nestor noted in his book Breath: “Few of these scientists set out to study
breathing. They discovered that our capacity to breathe has changed through the long processes of human evolution...  They discovered that 90 percent of us – very likely me, you and almost everyone you know – is breathing incorrectly and that this failure is either causing or aggravating a laundry list of chronic diseases”.
 
As mentioned, breath work has also been shown to have psychological benefits. It can help to reduce stress and anxiety, as well as improve focus, concentration, and mental clarity. Practising breathwork on a regular basis helps people feel calmer and more centered, which can be beneficial in a fast-paced world. It can also make it easier to fall asleep and stay asleep throughout the night, leading to better overall sleep quality, an increase in energy levels and an improvement to overall health and vitality. As stated by T.K.V. Desikachar in the book The Heart of Yoga: “Pranayama is first and foremost to give us many different possibilities for following the breath. When we follow the breath, the mind will be drawn into the activities of the breath.  In this way, pranayama prepares us for the stillness of meditation”. 
In addition to these physical and psychological benefits, breathwork also has spiritual benefits.  It is often used as a tool for meditation and can help to cultivate a sense of inner peace and calm.  By focusing on the breath, we can quiet the mind and connect with our inner selves on a deeper level.  This can be especially valuable for people who are seeking spiritual growth and connection.  As stated by Thich Nhat Hanh, "Without full awareness of breathing, there can be no development of meditative stability and understanding".
 
Whether you are new to yoga or have been practising for years, as you can see
incorporating breathwork can have numerous physical, psychological, and spiritual benefits to improve overall heath and well-being.