Welcome! Here you will find recordings, videos, documents and guided practices.
To-do's for the first weekend
To-do's for the first WEEK
Start your day with 10-20 Minutes of Breathwork:
Gratitude - Forgiveness - Asking for Guidance & offering Trust
Neck, shoulder and spine mobilization
3x Pre-Uddiyana (Sucking up the belly through lifting the ribs after exhaling fully and holding the breath)
Relaxing the belly and pulling in the lower belly while keeping the upper belly expanded
Brahma Mudra - Turning your head left, right, up, down
Finding the space in belly, ribs, through the lift in the heart and in between your shoulder-blades to breath into
15 breaths in a ratio that feels comfortable, for example 4 sec in, pause 2 sec, 6 out, 2 sec pause
Lie down and take rest
Recording Saturday 17.7.2021
Recording Sunday 18.7.2021 PRACTICE
Recording Sunday 18.7.2021 Lecture
Walk through of the Manual for the 28-Day Improve-Your-Breathing Challenge
Measure your pulse and test your lung function
For breathing test: Use the stop watch on your smart phone. Set Relaxator on highest resistance. Exhale fully, then start the stop watch and breathe in for 6 seconds, exhale through the Relaxator as long as you can. Write down the score in the manual (step 4) under Breathing for days 1 - measure pulse and breathing capacity again on days 8, 15, 22 and 28.
If you do not have a stop watch, use this one: https://www.timeanddate.de/stoppuhr/
To-do's for the second week
Recommended daily practice
Start your day with 10-20 Minutes of Breathwork:
Gratitude - Forgiveness - Asking for Guidance & offering Trust
Neck, shoulder and spine mobilization
3x Pre-Uddiyana (Sucking up the belly through lifting the ribs after exhaling fully and holding the breath)
Relaxing the belly and pulling in the lower belly while keeping the upper belly expanded
Simha Mudra 5x - Crossing the ankles, hands on knees, reach your tongue out, gaze up, mouth open, fingers lifted
Brahma Mudra 3x - Turning your head left, right, up, down
Finding the space in belly, ribs, through the lift in the heart and in between your shoulder-blades to breath into
15 breaths in a ratio that feels comfortable, for example 6 sec in, pause 2 sec, 12 out, 2 sec pause
Lie down and take rest
Recording Saturday 24.7.2021
To-do's for the third week
Recommended daily practice
Start your day with 10-20 Minutes of Breathwork:
Gratitude - Forgiveness - Asking for Guidance & offering Trust
Smile-to-your-organs meditation
Neck, shoulder and spine mobilization
3x Uddiyana Kriya (Sucking up the belly through lifting the ribs after exhaling fully and holding the breath)
3x Agni Sara
(Pre-)Kapalabhathi - as you start to separate upper and lower belly, start to pump out the breath from the lower belly, passive inhale 3x 10 pumps
Simha Mudra 5x - Crossing the ankles, hands on knees, reach your tongue out, gaze up, mouth open, fingers lifted
Brahma Mudra 3x - Turning your head left, right, up, down
Finding the space in belly, ribs, through the lift in the heart and in between your shoulder-blades to breath into
15 breaths in a ratio that feels comfortable, for example 6 sec in, pause 2 sec, 12 out, 2 sec pause
Lie down and take rest
Recording Saturday 31.7.2021 Practice
Recording Saturday 31.7.2021 Lecture
Recording Saturday 1.8.2021 Practice
Recording Saturday 1.8.2021 Lecture
To-do's for the fourth week
Recommended daily practice
Start your day with 10-20 Minutes of Breathwork:
Gratitude - Forgiveness - Asking for Guidance & offering Trust
Smile-to-your-organs meditation
Neck, shoulder and spine mobilization
3x Uddiyana Kriya (Sucking up the belly through lifting the ribs after exhaling fully and holding the breath)
3x Agni Sara
(Pre-)Kapalabhathi - as you start to separate upper and lower belly, start to pump out the breath from the lower belly, passive inhale 3x 10 pumps
Simha Mudra 5x - Crossing the ankles, hands on knees, reach your tongue out, gaze up, mouth open, fingers lifted
Jiva Bandha - Tongue Lock on the upper palate
Brahma Mudra 3x - Turning your head left, right, up, down
Finding the space in belly, ribs, through the lift in the heart and in between your shoulder-blades to breath into
15 breaths (Alternate Nostril Breathing) in a ratio that feels comfortable, for example 6 sec in, pause 2 sec, 12 out, 2 sec pause
10x Brahmari
Lie down and take rest
Recording Saturday 7.8.2021 Practice & Lecture
To-do's for the fifth week
Recommended daily practice
Start your day with 10-20 Minutes of Breathwork:
Gratitude - Forgiveness - Asking for Guidance & offering Trust
Breathing fully while having an active core - exercises / or incorporated into your Ashtanga Practice
3x Uddiyana Kriya (Sucking up the belly through lifting the ribs after exhaling fully and holding the breath)
3x Agni Sara
(Pre-)Kapalabhathi - as you start to separate upper and lower belly, start to pump out the breath from the lower belly, passive inhale 3x 10 pumps
Simha Mudra 5x - Crossing the ankles, hands on knees, reach your tongue out, gaze up, mouth open, fingers lifted
Jiva Bandha - Tongue Lock on the upper palate
Brahma Mudra 3x - Turning your head left, right, up, down
15 breaths (Alternate Nostril Breathing or simple) in a ratio that feels comfortable, exploring Retention (Kumbhaka), for example 6 sec in, Hold 6 sec, 12 out, 2 sec pause
10x Brahmari (Male and Female Bee)
Lie down and take rest
Recording Saturday 14.8.2021 Practice & Lecture
Note: We are doing Brahmari - the bee sounding breath - at the end of the practice. I called it Brahma Mudra by mistake.
To-do's for the sixth week
Recommended daily practice - Meditation "Tune into new potentials" - you can download the file and put it on your phone!
Recording Saturday 21.8.2021 Practice & Lecture
Recording Saturday 22.8.2021 Practice & Lecture
Week 7
To-do's for week 7
Recommended daily practice - Meditation "Tune into new potentials" - you can download the file and put it on your phone!
New: Throughout the week, observe your thoughts and catch any "STORY" that comes up such as "I cannot do this", "I am not good enough" etc.
Keep doing the Kriyas (Uddiyana, Agni Sara, Kapalabhati, Simha Mudra, Jiva Bandha, Brahma Mudra) and breathwork (1:2 or 1:1:2 ratio)
Recording Saturday 28.8.2021 Practice & Lecture
Week 8
To-do's for week 7
Do your daily Breathing practice and continue to improve your breathing patterns! Never stop exploring :)
Recording Saturday 4.9.2021 Practice & Lecture
Recording Sunday 5.9.2021 Practice & Lecture
Short Practice for Week 1 (23min)
Short Practice for Week 2 (29min)
Stretching & Mobility Routine to support better breathing (17min)
Note: Theses Pranayama Resources are not necessarily guided practices. They serve to show the key points of each technique or concept.
Supporting Techniques / Kriyas / Mudras
Uddiyana Kriya / Nauli
Stay with step 1 until you have mastered it 90%, before you move onto step 2 and then 3.
1. standing with bend knees, exhale fully leaning forward, then draw the diaphragm up passively
2. push/release the rectus abdominus out while maintaining step 1
3. let the rectus move around, first left and right, then in a circular motion.
Agni Sara
...
Brahma Mudra
...
Kapalabhati
...
Simha Mudra
...
Jihva Bandha
...
Pranayama Techniques
Basic Pranayama Techniques
Blueprint of the Breath during Pranayama
...
Nadi Shodana
...
Brahmari
...
Dosha Balancing Pranayama Techniques
Surya Bedhena / Chandra Bhedena
Ujjayi
Shitali / Sitkari
Advanced Pranayama Techniques
Bhastrika (advanced Technique - only do when prescribed by teacher)
If you have any questions, write me at tom@tomrichter.yoga
© Tom Richter - All Rights Reserved.