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Complete Yogic Breath: Dirgha Breathing

April 4, 2014 by Julie Lusk

Dirgha is pronounced DEAR-gah

Summary: This breathing technique is done with long, slow, deep breaths while focusing on the lower, mid, and upper portions of your chest. This allows for the fullest breathing possible and will improve respiration, circulation, and even digestion. The complete breath will soothe your frazzled nerves, clear your mind, and will replenish your life force.

Controlling the volume, duration and frequency of the inhalation, the exhalation, and the pauses between each breath enhances prana, the energy that supports and sustains the life force. Breathing becomes slow and refined.
~~Yoga Sutra 2.50

How to practice the complete yogic breath / dirgha breathing

Either come into a comfortable seated position with your spine erect or lie on your back. It is easier to learn this while lying on your back.

Breathing through your nose is optimal because it [Read more…]

How to do the Breath of Fire: Kapalabhati Breathing

July 12, 2011 by Julie Lusk

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Kapalabhati is pronounced KAH-pah-lah-BAH-tee.

The Breath of Fire is a powerful yoga breathing technique that emphasizes a pattern of quick exhalations followed by passive inhalations.

Benefits of the Breath of Fire – Kapalabhati Breathing

It cleans and purifies the respiratory system, invigorates the vital organs of digestion, and strengthens the nervous system. Due to the swift and sharp exhalations, a shift in pressure occurs in the cerebral spinal fluid. This causes a massaging effect on the brain, enlivening every cell, and creates an “aura’ of light and vitality around the skull. According to yogis, it has a positive influence on both the third and sixth chakras.

How to do the Breath of Fire – Kapalabhati Breathing

The breath of fire is best practiced on an empty stomach. It is not to be practiced if you are pregnant, menstruating or have high blood pressure, recent abdominal surgery, heart disease, severe lung disease, hiatal hernia, or glaucoma. Do not use too much force and be cautious if you have digestive or respiratory problems. If you have questions, please consult a qualified teacher.

Practice three rounds daily.

Come into a comfortable seated position with your spine erect. Take a few deep breaths and relax.

Exhale quickly and completely through the nostrils by contracting (snapping) the abdominal muscles toward the spine. Follow this with a passive inhalation. Repeat this several times slowly. The secret is in the rapid pumping of air out from the lower lobes of the lungs, followed by a passive inhalation that occurs naturally and automatically. The exhalation is active and the inhalation is passive.

To learn the proper amount of effort needed for each exhalation …

[Read more…]

What is Golden Repair Kintsugi or Kintsukuroi

August 8, 2018 by Julie Lusk

What is Golden Repair Kintsugi or Kintsukuroi

These Japanese Words mean Golden Repair

Kintsugi (金継ぎ) or Kintsukuroi (金繕い)

“Kin” is translated as Golden

“tsugi” means Repair

Kintsugi or Kintsukuroi prizes imperfection. It is the art of restoring broken pottery with gold so the fractures are literally illuminated, capturing a kind of physical expression of its spirit.

“As a philosophy, kintsukuroi, celebrates imperfections as an integral part of the story, not something to be disguised. The true life of an object (or a person) begins the moment it breaks and reveals.that it is vulnerable,” says Georgia Pelligrini.

This technique suggests many things. Maybe we should think twice before throwing away broken objects. Perhaps, we should try to repair things rather than assume it is no longer useful. It may sometimes become a more valuable object.

This is the essence of resilience. Each of us can look for a way to cope with traumatic events in a positive way, learn from negative experiences to take the best from them and convince ourselves that every experience makes each person unique and even more precious.

Pictured are a few golden repairs that I have done. Doing kintsugi gave me welcome relief when a few things that held sentimental value to me were better than before.

Inspired by Georgia Pelligrini, Steffano Carnazzi, Leggi L’Articolo, and Beth Owens

Here’s a little more background on Kintsugi with
instructions on how to make your own ceramic golden repairs

Many thanks to Imaginative Crafts, Do-It-Yourself Projects and Video Tutorials by Robert Mahar, robert-mahar.com

Materials:
Broken pottery
Clear two-part epoxy
Mica Powder

Directions:
1. Following the manufacturer’s instructions, dispense a small amount of the clear two-part epoxy into a disposable tray.

2. Scoop a small amount of the mica powder onto the epoxy and stir thoroughly to combine.

3. Using a toothpick or sandwich pick, generously spread the epoxy along one edge of the broken pottery seam.

4. Align the two pieces of pottery and press together. Hold in place until the epoxy sets. Allow epoxy to fully cure before using.

Sleep Well ~ Yoga Nidra

Why struggle to get to sleep or stay asleep at night when you can sleep well with yoga nidra? Sleep is vital to our health and sleep experts tell us we need an average of eight hours at a shot. Even if there’s time for sleep, many of us have trouble getting to sleep or staying asleep, interfering with good health and causing frustration.

Find the help you’ve been waiting for in these articles:

Sleep Solutions: Yoga-Style talks about the best yoga postures and breathing techniques for a good night’s sleep.
Yoga Nidra and Sleep explains what yoga nidra is and why it’s more restful than regular sleep.
Not Sleeping Soundly? Here’s help for those nights when you feel you’re half awake and half asleep.

Listen to this specialized yoga nidra practice especially made for going to sleep (CD or digital download). It’s from Julie’s new book, Yoga Nidra Meditations: 24 Scripts for True Relaxation

Clear the deck for a good nights sleep by releasing physical, mental and emotional tension. You’ll love waking up in the morning feeling refreshed.

Enjoy using relaxation skills, specialized breathing techniques, mindfulness, and more. You’ll enjoy the soothing Native American style flute music followed by the calming sound of ocean waves, Mother Nature’s delightful lullaby.

“I never slept better.”
“I love the whole thing.”
“I fall asleep so easily, I haven’t made it through to the end yet.”

Get copies of Sleep Well ~ Yoga Nidra for yourself and your friends and family here.

Digital Download

Amazon
Apple iTunes
Google Play Music & other online outlets

Sleep Well | Yoga Nidra CD

Use deep relaxation, soothing flute music & ocean waves to go to sleep. "I slept like a log." Downloads available. By Julie Lusk, Yoga Nidra Meditations author.

Sweet dreams!

Julie Lusk, MEd, E-RYT 500, has over 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader.