- Alexander Yanai Vol 1 (1-50)
- Reel 2, Track 2, Lesson 2 (according to Eva Laser https://www.somatik.se)
- Reel 1, Track 2, Lesson 2 (IFF)
- Duration 37 min.
- For German see AYnmal täglich: Atmen
- Sense the movement of the breath with the hands (external sensation). Forced exhalation and deglutition. Compare mouth and nose breathing. Compare nostril breathing, right/left. Aim is for /observe if the breathing has become longer and easier.
- Lie supine, stand the feet. Place the right hand on the stomach and the left on the chest. Monitor where the breathing occurs
- Place both hands by the groin / hip creases. Feel for them opening with the inhalation
- Exhale completely, hold the breath for 10, later 2, seconds.
- Exhale without force, then stop and hold the breath, then exhale some more, again stop and exhale further
- Place the hands on the hip creases, exhale completely and cough when the inhalation becomes involuntary. Feel what happens in the lower abdomen
- Feet standing, open the mouth and breathe out slowly, pushing the lower abdomen out
after exhaling, swallow and inhale
- Inhale through the mouth and exhale through the nose. Feel how it is different. Is one shorter?
- Now exhale with the right nostril, inhaling through the mouth
- Now exhale with the left nostril, inhaling through the mouth
- Now exhale by switching constantly between the mouth and the nose
- Prone. Continue to exhale switching between the mouth and the nose. Feel the abdomen push on the floor as you do so
- Lie on the back, feet standing. Exhale gently through the mouth. is it now easier and longer?
- Breathe normally. is it now easier?
- Place the right hand on the chest and the left on the lower abdomen
- Feel the movement under the hands as you breathe
- Stand. End of lesson
Focus of the teaching
- In addition to the movements, what theme or ideas did the teacher focus on
- Add links to external resources that would be of interest to the reader
Share Your Insights (ideas, principles, strategies, experiences, …)
- Add your thoughts about the lesson here.
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- Differing viewpoints are welcome and desired!
- What type of breathing lesson is this? It appears to me to reside in two ‘categories’. One is stimulating the breath to change by getting the breathing accessory muscles to do certain ‘exercises’, i.e forced exhalation with swallowing. The second is to observe and alter the taking in and letting out of the breath, resulting in it regulating itself. The means of doing so is mouth breathing, nose breathing, one nostril breathing. Ben P.
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