Starting your Monday on a positive note!

Energy Tip from Tina Rumenovic

Samavrtti

Sama means equal and vrtti means breath.
This practice is a great way to balance your energy at any moment of the day you feel overwhelmed or just need a little break to pull inwards.

You will gradually start to prolong your inhalation and exhalation and at the same time try to even out the lengths of your inhalation and your exhalation. You will do this by making your breath last 4, 5, 6 and 7 counts. Gradually extending both inhale and exhale.

Sit in a comfortable seated position. This can be lotus pose or just simple crossed legged position that feels confortable. Spine is straight and long.
Bring your chin bit closer to your chest to open the back of the neck.
Start by following you breath. Breathe in and out through the nose and keep belly soft.

You can use a metronome to keep the pace of your breath or just simply count silently in your mind.
You can Start by count 4.

Inhale 1, 2, 3, 4- exhale 1, 2, 3, 4.
Repeat this 5 rounds.
Inhale 1, 2, 3, 4, 5- exhale 1, 2, 3, 4, 5.
Repeat this 5 rounds.
Inhale 1, 2, 3, 4, 5, 6- exhale 1, 2, 3, 4, 5, 6
Repeat this 5 rounds.
Inhale 1, 2, 3, 4, 5, 6, 7 -exhale 1, 2, 3, 4, 5, 6, 7.
Start going Back to 6
Repeat 5 rounds
Back to 5, repeat 5 rounds
Back to 4, repeat 5 rounds.
End by simply breathing in and out in your own rhythm for next few moment.

At the end lie down on the mat (or just keep on sitting) and rest for few minutes before you go back to everyday chores.

Alternative: If your breath is deeper you can start by higher count than 4 and also go higher than count 7. Maybe 8, 9 or 10 is more suited for you.

Have an energized week!

Tina teaches Ashtanga yoga every Monday from 18:30-19:45 and Power yoga every Friday from 9:30-10:45 at The Conscious Club.