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[Music Playing]
Hello, I am Richard Freeman and I would like to introduce you to the internal practice Ashtanga Yoga. Our primary tool during the practice is the breath. When you whisper, the sound is soft in aspirant, as we breathe during these postures, we will make the same, soft, pleasant, aspirant sound with the lips closed.
[Demonstration]
The sound of the inhale and the sound of the exhale should be the same. To keep the sound of the breath even and to allow access of our awareness to the core of the body, we will also practice soft, steady gazing with the eyes. The eyes will be directed towards different external or internal points without intention, ego or strain. It will be a friendly gaze accompanied by a soft, internal smile, which will open and relax the back of the palette. This opening at the back of the palette will allow the movement of the breathing to drop down to the floor of the pelvis, the perineum. This will cause a gradual awakening and toning of the muscles, which connects coccyx to the pubic bone. As we begin, we will use the toning along these perineum muscles to keep the rising spreading movement of the inhale grounded in what we called the Mula or root of the body at the center of the pelvic floor, here is how to do it.
Listening to the pleasant aspirant sound of the breath, finish the exhale and feel the perineum. As the inhale begins, draw the lower belly right above the pubic bone slightly back. During the whole inhale, imagine that you are drawing a thin thread up from the center of the perineum about an inch. Keep the soft palette open as you draw on this perennial thread with the breathing movement. Also, release the pubic bone and coccyx down at the same time. Inhaling this way feels the whole torso evenly up to the collarbones. When exhaling smoothly, just keep the center of the heart area open all the way through. All of the movements and poses that we will do are based on and support this internal breathing process, watch these next few postures for important tips before we begin to practice.
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