Several years ago, I spent a summer in Ireland. For part of that time I lived alone in a cottage on the west coast of Connemara, right off the Atlantic ocean. Rolling peaks draped over the countryside behind me while the expansive, bare coastline made those rough waters feel even closer than they already were. The small house endured whatever weather the ocean delivered since there were no trees or hillsides to block the elements from rushing inland. I would often lay quietly, listening to the sound of the wind whipping around the house. It was rhythmic and calming. It had a tempo of filling up and letting go.
The late poet Mary Oliver offered this, āAttention is the beginning of devotion.ā In terms of yoga, learning to focus on our breathing is foundational to nurturing a much deeper relationship with ourselves. When I started practicing yoga the most noteworthy change I experienced was my ability to pay attention to my breathing and to breathe deeply through a prÄį¹ÄyÄma technique called UjjÄyi. When I returned home from Ireland and heard my breath sounds in the quiet yoga studio, my inhales and exhales sounded familiar in a new way. I realized that the pulse of those Atlantic gusts on the walls of the cottage sounded just like my UjjÄyi breath. Even more, I began to understand that the magnificent power of the wind off the ocean was the same elemental energy that existed within me.
The word prÄį¹a means vital breath, wind, energy and strength, and prÄį¹ÄyÄma is the work of expanding and controlling the breath in order to sync our individual prÄį¹a with a universal one. One of the most impactful gifts we can offer our yoga students is the invitation to breathe deeply through UjjÄyi prÄį¹ÄyÄma. The word UjjÄyi contains many meanings including expansion, victory and triumph.
What is the UjjÄyi PrÄį¹ÄyÄma practice?
This powerful technique involves slightly constricting the muscles at the back of the throat while inhaling and exhaling through the nose. The air travels across the roof of the mouth creating audible, whisper-like breath sounds, similar to wind or waves. The idea is to create smooth, rhythmic cycles of breath by steadily transitioning between full inhales and exhales while pausing briefly in between each. Itās movement in the body, and you can hear it and feel it. Here are some tips and considerations for teaching UjjÄyi breath:
1. Breathe with your students.
Taking the breaths we prompt our students to take not only helps us remain calm and focused while teaching, but also supports a well-paced class so our students have time to practice linking their breath with their movements. Breathing audibly can feel vulnerable to students regardless of how long theyāve been practicing yoga. By joining them in the breath-work weāre modeling what weāre teaching and offering them companionship at the same time, which fosters fellowship and trust.
2. Teach UjjÄyi with exhalation through the mouth.
If our students have never practiced UjjÄyi prÄį¹ÄyÄma, understanding the sounds theyāre striving for may take time. A helpful way to introduce students to UjjÄyi breath sounds is by leading them through a few rounds with exhalation through the mouth. After instructing them to inhale deeply through the nose, cue them to exhale through a wide, open mouth as if they were trying to see their breath or warm their hands on a cold day, which creates a āhaā sound. Then direct them to continue breathing deeply and audibly but now inhaling and exhaling only through the nose.
3. Reminding students to breathe is enough.
In some cases it may take time for your students to become comfortable engaging UjjÄyi breath in class. If so, donāt worry. Keep teaching it and exploring different language to support them. A breath-focused dharma talk is very powerful. I often remind my students that the most important thing theyāll do in class is breathe. The act of focusing on our inhales and exhales is the essential first step to breathing deeply and still offers enormous benefit.
By learning to quiet my thoughts through focused breathing, I fostered a connection to something greater than myself. Whether itās the wind at my doorstep or the breath in my body, these experiences of prÄį¹a nurture in me a state of unparalleled quiet that is deeply reverent, full of wonder and even prayerful. Inspiring our students to take full, deep breaths invites them to move beyond attention and towards relationship. It can encourage thoughtful self-reflection and, quite possibly, a sincere curiosity about the nature of Spirit.
Most commonly today in modern Western society, meditation is the term used to describe the technique of training your mind to be calm, similar to how you go to the gym to train your body to be strong and flexible. Meditation refers to a practice that brings the practitioner into a state of consciousness, connectedness, and profound awareness. Usually attained by sitting still, focusing on breathing, and clearing of erroneous thoughts. It is often described as the journey into stillness, silence, and space. Meditation teaches us to look within ourselves, which ultimately deepens the connection we have to ourselves, and the entirety of life and existence.
Time spent in silence and stillness, connecting to oneās own inner experience is often pushed further down on the To-Do list in the life of a busy, modern person. As the old Zen saying goes, āYou should sit in meditation for 20 minutes a day, unless youāre too busy; then you should sit for an hour.ā While not everyone has a full hour to practice meditation, starting small with a realistic goal is beneficial. A three or five-minute meditation can increase a state of calm and peace amidst a world that never sleeps.
Yoga has been widely recognized as a way to 
This is another foundational pose that lengthens the spine, strengthens the arms and shoulders and stretches the hamstrings. This pose is considered an inversion, helping blood circulate to the brain. This inversion of your blood flow is instantly energizing, and counters symptoms of anxiety and depression.
This backbend and chest opener help open the front line of the body. In bridge pose, the back of the neck, where we naturally hold a lot of tension, is stretched. Holding this pose can relieve that tension and ease symptoms of depression.
Dropping the head below the heart has a calming effect on the mind and body. In a standing forward fold, the body can quickly relax and get a stretch of the entire back line: from the hamstrings all the way up to the back of the neck. The pose may also help ease headaches and chronic fatigue.
After youāve relaxed in Childās Pose for several minutes, slowly transition to Happy Baby Pose. To do this, walk your fingers toward your torso as you lift your upper body from the mat. Then, untuck your feet from beneath your sit bones and lie flat on your back with your knees bent. Bring your knees into your chest and grip the outsides of your 
From the previous asana, release your legs onto the mat with your knees still bent and opened outwards to each side. Make sure to position your feet close to your pelvis Bring the soles of your feet to touch. Remain lying down and allow your arms to rest by your side or on your abdomen. Close your eyes and focus on taking deep breaths for up to 5 minutes in this classic, restorative asana. The benefits include stimulation of the abdominal organs, circulation, and heart as well as a gentle stretch of the thighs and knees.
Transitioning from Reclining Bound Angle Pose, position yourself close to a wall and facing the wall, extend your legs up against it. Your back should remain straight and horizontal with your arms resting wherever they are comfortable. In this asana, your sit bones should be either touching the wall or close to it while supporting your legs and your body should be creating a 90 degree angle. Remain in this position for at least 5 minutes as you continue to breathe deeply and steadily. The benefits of this asana include increased circulation, a deep stretch in the lower back and hamstrings, stress relief, and relaxation of the pelvic floor. To exit this pose, slowly bend your knees and shift them to one side as you come to a seated position.
Begin by sitting on the mat with a straight back and your legs extended in front of you. Feel free to sit on a folded blanket or a bolster for additional support. As you inhale, reach your arms up towards the sky and with a deep exhale, fold your body from your hips as you attempt to reach your knees, feet, or even toes. A key thing to remember is that the goal is not to force your fingertips to your toes; instead, focus on bringing your chest to your thighs, nose to your knees, and forehead to your legs during this stretch. With every exhale, allow tension to be released from your body and surrender even further in this asana. Some benefits of 
Letās end this sequence with a mindful asana to eliminate any meaningless thoughts and ground yourself. Keep your legs extended in front of you on the mat with your arms resting by your sides with your palms facing up. Make sure that your back is straight and there is no arch in your lower back as you lie flat on the mat. Close your eyes and feel your body sink as it becomes heavier with every breath. Corpse Pose is a favorite asana for many people due to its restorative nature. Corpse Pose is a pose of total relaxation which requires remaining in a neutral position, often a challenging task. The purpose of corpse pose is to consciously calm the mind which in turn, calms the nervous system and lowers blood pressure resulting in a state of ultimate serenity. The duration of this asana depends on your preference, however 10-20 minutes are recommended.
Savasana integrates asana and 
Creating a calming environment during the cool down portion of your class will subconsciously prepare your students for savasana. Dim the lights if possible, or turn them off completely. Slowly lower the volume of your regular music until it is mute prior to beginning your breath exercises. Similarly, begin to soften your instructional voice and slow your cadence as you bring your students into their final postures. I find that using the same words to guide my students to the floor, class after class, signals a state of relaxation, with each instruction slower and quieter than the last. Encourage your students to lie down quietly with minimal movement. Instruct them, practice after practice, to relax, to be still, and to let go. Finally, play a rhythmic selection of music especially reserved for savasana, ideally, without words that the mind can grab ahold of.
This calls to attention the 
Tight hips or preexisting yoga injuries can cause knee pain or discomfort around the knee. The common instructions to maintain proper alignment in poses that involve bending the knees are to track the kneecaps over the second middle toe, but that is something that can vary from person to person, depending on their circumstances and goals of their practice.
Sh!t happens: traffic, family issues, deadlines at work, a missed morning alarm clockā¦ While the reasons may vary, tardiness is an occurrence that you can prepare for. Studio protocol varies. Some studios lock the door 15 minutes after class has begun. Some, like group exercise classes at a health club, have an open door policy. Once a late student has entered the asana room, it is the responsibility of the teacher to include them into the practice as smoothly as possible.
Some attention seeking behaviors present themselves easily. There is the student who talks during class, either to you, or to other students. To respond to this student encourages on-going dialogue. To allow for conversation among your students during class is a distraction to others. In response, you can offer the direction of ā
