Manipura Ujjayi: Navel Center

(waves crashing softly) So, our third ujjayi is Manipura. vakya ujjayi, where we try to bring the energetical vibration on the navel center. And now the support is ardha tha jathara bhedana, which is the half passive abdominal breathing. And if you remember, breathing itself is passive. So, inhale, belly's moving out, exhale, it's moving in but we have the control in the dome of the diaphragm between the lungs and diaphragm, so that's the base; that's the alambana, support for this.

And then start it, like before, at the throat center, the ujjayi. Slightly contract the windpipe so that you can hear the sound, so first the effect of the breathing, which is the sound, focus on that first. (silence) And then focus on the physical source of the sound, which is the physical vibration in the throat center. (silence) And then use the saranagathi Yoga technique, so ... move the vibration to the navel. And then you just let the desire do the work.

You just surrender to that desire, so that at the end, if you feel that how the sound is actually started from the navel, the manipura vakya, and then it moves to the throat, and then it manifests through the senses. (silence) And now the pose, a group of the sitting sequence, poses that you do on the floor, so we do baddha konasana. So then just all of the foot up, press the outer heels together and then inner knees out. By the way, try to rotate the shin and front thigh bone out so that there's no pressure in the inner knee. And then inhale, lengthen the spine first.

Passive breathing as a foundation controlling the dome of the diaphragm, and then exhale, bend forward. And now try to bring the sound vibration, the energetical sound vibration to the navel so that you can feel how the sound is created at the navel center. Then the physical aspect of the sound is getting manifested in the throat. Then focus on the ears, hear the sound of your breathing. And then inhale, slowly come up, and exhale, release.

So this manipura vakya ujjayi, this corresponds the level on ahankara and ... the navel center, that's the level of physical sense of I-ness. Thank you.