Sit Down, Be Quiet: A modern guide to yoga and mindful living. Michael Wong James

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СКАЧАТЬ spaces at the top and bottom of the breath are where we find the calm. They’re our escape from the chaos. It’s in these gaps that we’re not distracted by what’s coming and going and we’re in the now. They are the still point. This is how we find quiet, and the breath is the gateway into the silence.

       Take a moment and give it a try.

      Inhale, pause, exhale, pause, repeat. It was a real mind-blowing, life-changing moment for me when I first learned this. If you’re lucky enough to have learned this already, then keep doing what you’re doing and just breathe.

      The Breathing Techniques

      There are a few breathing (pranayama) techniques that will help you on and off the yoga mat, and in this book we’ll talk about three specifically. While there are many techniques, each with their own purpose and value, it’s good to learn a few basics that will serve you well in everyday life.

      When practising these techniques for the first time, find yourself a comfortable position, cross-legged on the floor, or sitting easily in a chair. Don’t overcomplicate it and just focus on the inhale and exhale, no matter the technique.

      These are just a few of many breathing techniques. If you find they are helpful and valuable, then continue to do them as often as you can.

      Go slow, be gentle and don’t overthink it.

      Just breathe.

The Box Breath

      This technique is focused on balance and support. It’s simple and not forced. Breathe in long, slow and deep; breathe out long, slow and deep.

       How to do it

      • Inhale to the count of four, mouth closed, evenly drawing the breath in through the nose, letting the air wash across the back of the throat, filling the chest and lungs from the front to back (not bottom to top). Imagine blowing up a balloon, rather than filling up a glass of water. This will minimise unneeded movement in the body.

      • Pause effortlessly and hold for the count of four.

      • Exhale to the count of four, mouth closed, evenly moving the breath out and warming the back of the lips as it exits the nose.

      • Pause effortlessly and hold for the count of four.

      • Repeat with ease until you feel calm.

       The Victorious Breath

      Referred to in yoga as the Ujjayi breath, this technique focuses on energising the body, filling you up with an empowering and vibrant life force. This is one of the most commonly taught breathing techniques in a yoga class and is a great tool for courage, motivation and creating some internal heat as you practise.

      This breath is strong, warming and uplifting.

       How to do it

      • Inhale with the mouth closed, deeply and vigorously drawing the breath in through the nose and across the back of the throat, filling up the chest and lungs from the front to back (see the Box Breath).

      • When you’re ready to exhale, empty the lungs, with the mouth closed, warming and heating the breath as it escapes, the same way you would fog up a mirror. Retain a slight constriction in the back of the throat.

      • Continue and repeat.

       The Lion’s Breath

      This technique is about letting go – the euphoria of the release. This is an open-mouthed, let-it-all-go type of breath. And it feels pretty damn good. Most people have a tendency to hold on to too much inside – we keep things bottled up and never let them go.

      This breath reminds us that, often, it’s better out than in.

       How to do it

      • Inhale with the mouth closed, deeply and vigorously drawing the breath in through the nose and across the back of the throat, filling up the chest and lungs front to back (see the Box Breath).

      • Pause, don’t hold the breath but prepare to release.

      • To exhale, open the mouth, stick out the tongue and push the breath out in one strong release.

      • Pause and repeat until you feel calmer, lighter and refreshed. You can’t overdose on this technique.

      Just Breathe

      Now that you have these three techniques, try them out and see which works well for you. You will find that at different times, a different technique serves best. Remember, you take between 12 and 20 breaths in a minute, so you’ve got a lot of opportunities to try them out.

      There is one certainty in life: if you don’t breathe, you will die. To live to the fullest is to breathe to the fullest.

      So when things go right or things go wrong, just breathe.

      When you’re not feeling your best, just breathe.

      When things are fast and need to slow down, just breathe.

      At the end of the day, no matter the situation, just breathe.

      Sjaak Van Tunen

       MEET THE BOYS

      YANCY SCOT SCHWARTZ

       NEW YORK

       PRO-SKATER. VEGAN. DHARMA JUNKIE. YOGI.

      What’s your story? I was born in Queens, New York. My dad was from Brooklyn, my mum was from Ecuador. My mum was a babysitter and my dad a maintenance man – he was a masterful electrician. We had our apartment for free so my parents were able to save some money. They rented out the spare room, so growing up I had a lot of kids and strangers in and out of the apartment. My dad was very mellow, super quiet. My mum was very strict and her discipline could be very physical. At a young age I became interested in skateboarding and that ruled my life. It was eat, sleep, skate back then.

      We’ve all got a few stories that we aren’t the most proud of. Care to share one? When I was 17 I ran away from home. My mum had gone back to South America so I ran away to California with a drug-addicted girl and stayed there for a year or so. I told my dad I would be gone for a week but I didn’t come back for over a year.

      What’s the best and worst relationship you’ve ever had? Skateboarding. It’s gratifying and it’s an elite community, but it’s an unforgiving art. I’ve broken bones and had surgery. It’s a risky way of life.

      What was the biggest challenge when you first started practising yoga? My ego. Letting it go СКАЧАТЬ