AN ALL-CANADIAN BREATHING, MINDFULNESS AND MEDITATION PROGRAM

A part of Dr Sahdev’s ‘Breathe and Heal’ Therapy (DSBH Therapy)

Programs Designed By A Physician Trained in Modern Medicine & Yogic Sciences

EXPERIENCE THE TRUE HEALING POTENTIAL OF YOGA

START YOUR JOURNEY OF A POWERFUL TRANSFORMATION WITH JUST 5-MINUTE PRACTICE!

We are thrilled to offer workshops in Tranquility Breath^©, a simple Pranayama or Yogic breathing practice and an effective mindfulness and meditation technique in Yoga. The Pranayama techniques included in Tranquility Breath^© are incredibly simple to practice and offer profound benefits for physical as well as mental health, as documented scientifically. 

LEARN THIS INCREDIBLY SIMPLE & PROFOUNDLY BENEFICIAL TECHNIQUE TO BOOST YOUR HEALTH, REPROGRAM YOUR BRAIN, BETTER FOCUS, ENERGY, MOTIVATION AND MORE…!

CLICK HERE TO DOWNLOAD BROCHURE*

Breathing is central to life. Breathing is also a ‘beeja’, a key element in mindfulness and meditation. Thousands of years ago, Yogis noted the value of this divine Yogic knowledge to the functioning of the body and mind, and honed their skills to improve well-being as well as for spirituality, and transmitted their knowledge and experience to the next generations. They used these Yoga practices of breathing, mindfulness, meditation and more to survive under adverse conditions, including meditating in and under the snow in higher mountains for months in just a loin cloth. Yoga has been used therapeutically for thousands of years and there are many instances in history which stand witness to the fact.

Learning to consciously manipulate your breath trains your nervous system to synchronize with your immune system, hormonal system, and other physical and psychological detox systems.  You can literally activate your body’s innate healing responses just by breathing and strengthen body immunity. If you know how to use your breath you can make use of its full potential – just a few minutes a day can support your body in staying strong and resilient. 

Modern Science has been testing the Yogic concepts and teachings in more recent times, and has confirmed the usefulness of those notions multiple times. As Arthur C. Guyton, M.D., writes in “The Textbook on Medical Physiology”, “All chronic pain, suffering and diseases are caused by a lack of oxygen at the cell level.” Research has shown that breathing directly affects the levels of nor-adrenaline, a natural chemical messenger in the brain. This chemical messenger is released when we are challenged, curious, exercised, focused or emotionally aroused, and also acts like a brain fertilizer. So, the way we breathe directly affects the chemistry of our brains in a way that can enhance our attention and improve our brain health. Brain health affects every aspect of our health positively. Another study showed that levels of gamma-aminobutyric acid (GABA) increased after a trial of controlled breathing; GABA is important because of its anti-anxiety effects. Yet another study showed that lower levels of cytokines were found after Yogic breathing; these are linked to inflammation and stress. One study found an increase in Natural Killer (NK) cells after just 12 weeks of consistent practice; NK cells are the white blood cells that play a major role in fighting off viruses. 

Also, mindfulness increases cortical thickness, thus improving memory, other cerebral functions and conscious control over the body and mind, activates pineal gland and balances hormonal secretions of the pituitary gland, thus creating a better optimized milieu interiur, regulates tone of vagus nerve, the longest nerve in the body, the master controller of our immune cells, viscera, and stem cells, and creates a balance between Sympathetic Nervous System and Parasympathetic Nervous System. It optimizes body immunity and has an important role to play in rejuvenation and longevity. It helps release any negativity, trauma or stress in the subconscious mind. There is no cell or system in the body which is not positively influenced by these wonderful techniques.

Tranquility Breath^© balances the nervous system and brings order to the disordered emotional state. It improves the function of every single bodily system. A number of studies show that controlled breathing techniques are effective against multiple issues, including stress, anxiety, insomnia, trauma, arrhythmias and so on. These techniques influence both, physiological factors by stimulating the parasympathetic nervous system, and psychological factors by diverting attention from thoughts. Also, Yoga acts through afferent pathways to the higher centers. These techniques are safe and easy to use.

LEARN ACCURATE TECHNIQUES FOR BEST RESULTS

Tranquility Breath^© program will help you to deeply relax and more importantly support the re-balancing of your nervous system, whether you are a seasoned yogi, a wannabe, a newbie, or a yoga professional. 

Benefits

Tranquility Breath^© helps you become the best version of yourself. It makes you more mindful and aware. And you do that effortlessly. Studies on the same or similar breathing techniques have shown that it causes a decrease in cortisol, the stress hormone, improves mood through the production of oxytocin, dopamine, and serotonin (which help fight anxiety and depression), helps with better management and calming of emotions, helps in improving resilience, mental clarity, strategically distancing from problems to observe, letting go and increases alpha brain waves (improved concentration). Also, it increases the level of DHEA, a hormone that slows down the aging process, helps with the reduction of bad cholesterol and abdominal fat, decrease in hypertension and cardiovascular risk, better management of blood sugar levels and improvement of diabetes, better physical recovery after an effort or a shock, strengthening of the immune system, greater resistance to pain and improvement in asthma and lung capacity. Here is an indicative list of some of its benefits:

• Boosts Immunity
• Reduces stress
• Reduced anxiety
• Heightened Focus
• Less Mind Wandering
• Helpful in trauma, PTSD
• Better social coherenece
• Better blood glucose control
• Better blood pressure control
• Improved parasympathetic tone
• Enhances cardiovascular efficiency
• Improved heart rate variability (HRV)
• Address arrhythmias & avoid heart attack
• Significant improvement in cognitive function
• Improved brain functioning necessary for innovative thinking
• Better attention regulation and mental clarity
• Energizes and enhances concentration
• Enhances nervous system function
• Enhances digestive system function
• Better Heart-Brain Communication
• Better sympatho-vagal regulation
• Reduced inflammation
• Weight management
• Enhanced resilience
• Enhances sleep
• And more….

No previous experience is required to learn this technique.

Who should attend

Tranquility Breath^© is for anyone looking to have better cognitive function, heightened focus, decreased mind wandering, better intuition, reduce stress, decrease anxiety, improve sleep, enhance awareness and well-being, have better heart, brain, social, digestive or general health, reduce inflammation or any of the myriad of other benefits. A complete program in itself, it’s also a stepping stone to more advanced breathing, mindfulness and meditation practices. 

What to Expect

If you can breathe and can follow instructions, you can learn Tranquility Breath^©! It’s incredibly simple, but profoundly effective. 

Tranquility Breath^© is suitable for everyone and has no contra-indications whatsoever. Start with a simple practice and get deeper as your practice evolves. Regular practice will bring you all the benefits. Learn the routine, practice regularly at home and attend practice sessions regularly to stay on track.

What it includes

The program includes Tranquility Breath^© Introductory Session, Tranquility Breath^© Core Course and Tranquility Breath^© Practice Sessions. These sessions offer:

• guided instruction on breathing technique
• guided instruction on mindfulness
• body awareness routines
• instruction on how to apply mindfulness to daily life
• interactive group guidance, group process and peer support (in group sessions)
• daily assignments for home practice
• audio recordings for daily home practice sessions (incorporate these into your daily life after completing the workshop)
• a home practice manual

The SAVY Advantage

You get to learn the correct and effective techniques with one of the most qualified and experienced Yoga faculty in the world; the Faculty is headed by Dr Jitender K Sahdev, the first Yoga Oncologist^© (Cancer Care Yoga^© Specialist) in the world, an advanced certified Yoga Teacher, Yoga Therapist and Ayurveda Consultant. He has over four decades of experience in Yoga & Ayurveda and more than three decades of clinical experience in Modern Medicine in India. All this unique wealth of knowledge and experience in healing sciences has been utilized to design this wonderful and very effective program. 

Follow-Up

After completion of the training (Tranquility Breath^© Core Course + Tranquility Breath^© Practice Sessions), you should continue regular practice at home. Most of the clients notice change right from Day 1. Follow the program consistently and you should see improvement very soon. Please record all the progress, keep in touch through email/ phone calls and convey your progress to us. 

After completing the training, if you feel you need more guidance, you may sign up for more sessions.

On-Going support

On-going support through email (preferably) or telephone will be provided for one month from the date of the last practice session. After that, support is provided on demand.

Advanced Techniques

After you’ve practiced this technique for some time, you should sign up for more advanced techniques in breathing, mindfulness and meditation. We introduce you incrementally to more advanced techniques to help you experience progressively deeper levels as you evolve, so, you that you continue to grow and progress. 

Fast Track Program

To provide faster help in certain situations, we have put together a more intense Fast Track Program with some very effective advanced techniques. This can be tailored to individual needs and can facilitate expedited progress along a profound journey of discovery and development.

Personalized Mantra

Would you like to experience the power of beeja and other mantras for health and well-being? We can provide accurate mantras for you and provide guidance on how to use it properly. Please contact to get your individualized mantra. 

Tranquility Breath^© Retreat

A weekend retreat would give you an opportunity to practice this technique more profoundly and develop a deeper connection with yourself. We may also exchange information on some topics of interest like:

• stress physiology
• stress reactivity
• resistance
• how mindfulness changes our relationship to our thoughts, emotions, pain, and perceptions
• mindfulness versus autopilot
• mind–body connection
• mindful communication
• mindful eating
• and more.

Breathing Educator

If you have a genuine interest in helping and empowering people and want to provide your clients with simple and scientific techniques to take charge of their health and life, become a Breathing Educator after completing the Tranquility Breath^© program.

Credits for Professionals

Yoga and other professionals can sign up for the Credentials Module for Contact Hour Credits at the time of signing up for the workshop. Along with the required fee, you’ll be required to submit the practice sheet and a one page description of what you learned and how you will be incorporating what you learned into your life.

You’ll be issued a certificate for 3 CEU’s.

Important details of Tranquility Breath^©

• Location: In person at the Studio, or online (Private sessions)
• Format: An intensive 4-week training program that includes 4 weekly meetings. 
  • • Introductory Session – a one-hour session
    • Tranquility Breath^© Core Course on a scheduled date –  a two-hours session
    • Tranquility Breath^© Practice Sessions following the Core Course – two one-hour sessions

This program can also be fast-tracked in a 1-day workshop.

Participants are asked to practice the routine every day using the provided instructional audio recording. This format helps participants integrate the benefits of breathing and mindfulness into daily life and makes the practice their own. 

• Cost: Please check the Pricing page.
• Days & Time: Appointment for Tranquility Breath^© Introductory Courses can be requested by filling out the form below.
  
  Clients will be informed about the dates for the 2-hour Tranquility Breath^© Practice Sessions when they attend the Tranquility Breath^© Introductory session.
• Commitment:
  • A firm commitment to complete the program without missing any session (except in an emergency). Missed sessions will not be compensated.
  • In addition to the sessions, you should also follow the routine at home.
  • You’ll be provided guidance on how to evaluate your progress.
  • At the end of the 1-month program, you can sign-up for the optional follow-up program. Continue the practice for better results.
  • You may sign up for more advanced training as your practice evolves.

Please wear comfortable clothing and bring a mat, a pen and journal. You may bring a blanket for cushioning as we will be lying on the mat during part of the class. Class is limited, so register early. We offer specialized Wellness Programs for people with more serious issues.

Please let us know if you have any queries. You can email your queries or you can come in person to the Studio.

Bookings

Bookings for the Tranquility Breath^© Core Course are made through a two-stage process:

1. Completing the Registration Form on the SAVY website
2. Completing the payment for the full course fees

Fees can be paid:

• through Interac e-transfer to savy.yogaclasses@gmail.com.

• Terms
  • Your spot will be confirmed after receiving full payment
  • Valid only for the sessions it is purchased for
  • Once registered, dates cannot be changed
  • Non-refundable, non-transferable
  • No cash-back or credit
  • No surrender value
  • Valid only if authorized by the studio

Please contact us to book your spot. Space is limited and participation will be on a first-come-first-serve basis. We would love to hear any suggestions or comments that you might have.

Sign up today and claim your health back.

Please go to Contact Us page to email or call. 

President and Director of Teaching

Note : DSBH Therapy^©, MBH Therapy^© TRY^©, Vedic Meditation^©, BeCCY^©, Yoga4Wellness^© , Tranquility Breath^© or any other of our Yoga Wellness program has not been evaluated by Health Canada, US Food & Drug Administration or the American Medical Association. This technology does not claim to diagnose, treat, cure, or prevent any disease. Medical advice must only be obtained from a physician or qualified health practitioner. Results may vary between individuals. There are no guarantees, expressed, or implied.

You should check with your health care professional before starting this or any new therapy or exercise program or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises or undertaking any therapy program.

The information contained in the program is not intended to serve as a replacement for professional medical advice. Any use of the information in these programs/ workshops is at the reader’s discretion, risk and responsibility. The studio, author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained herein. A health care professional should be consulted regarding your specific situation. 

The post Tranquility Breath appeared first on SAVY International Inc..

They say, a stitch in time saves nine – Yoga4Wellness^© program is that one stitch that helps you get back to health!

The work on health conditions that are helped by Yoga has just exploded during the last decade. On the last count, more than 150 major diseases had been documented to be helped by Yoga, as proven by the numerous Randomized Controlled Trials, considered the gold standard of scientific research in the west. In India, especially in Yoga communities, we’ve always believed that there is no disease, with a name or still without it, that cannot improve with Yoga! We’ve been working with these techniques for decades with exactly that tenet as our guiding light and the journey has been very rewarding.

Yoga4Wellness^© is designed to provide help for all these diseases. This is the first Canadian program of its kind, a unique Yoga program based on precious pearls of meditation and mindfulness, breathing practices, Yoga postures, relaxation techniques and more, for better mental, physical and social health. Yoga acts through many mechanisms, including its effect on the limbic–hypothalamic–pituitary–adrenal axis (LHPA axis). It helps restore a healthy milieu intérieur, or internal environment, for healing. A part of our Healing Yoga Project, Yoga4Wellness^© is many useful and effective programs rolled into one! To ensure the highest standards and suitability to the purpose, this gentle program has been created by expert Yoga Teachers and Yoga Therapists especially for people with most of the major non-communicable diseases, though it is safe and effective for all disorders. Components have been selected with due diligence and there are no contra-indications for this program. It also prepares you for more intense and specialized work.

Based on effective, therapeutic practices in Yoga – the original mind-body science, Yoga4Wellness^© is a specialized Yoga program designed to help improve health and well-being in a supportive environment. This program has uniquely been created for sub-clinical and minor health issues – to lower stress, improve focus and relaxation skills (thus improving mental health), help people with pre-diabetes or those at risk of heart disease and stroke, deranged lipid profile, other mild manifestations of metabolic syndrome, minor lung issues and much more. The Yoga4Wellness^© program can help you in any of the following situations, to name a few:

• Mild stress, anxiety, depression or social isolation
• To improve heart health
• To lower risk of Type 2 diabetes
• To improve blood pressure control
• To improve lipid profile
• To lower risk of asthma
• Minor aches and pains
• Chronic pain
• To prevent Osteoporosis
• To lower risk of auto-immune diseases
• To lose weight
• Just need help for better health and to feel connected

Join this specialized program and save precious time, money and lives!

Click here for more details

Please contact us to book your spot. Space is limited and participation will be on a first-come-first-serve basis. We would love to hear any suggestions or comments that you might have.

Sign up today and claim your health back.

We offer world-class Yoga & Ayurveda Wellness and Therapy services for all diseases.

Fix an appointment to have your questions answered. 

Please go to Contact Us page to email or call. 

President and Director of Teaching

Note : DSBH Therapy^©, MBH Therapy^© TRY^©, Vedic Meditation^©, BeCCY^© or Yoga4Wellness^© has not been evaluated by Health Canada, US Food & Drug Administration or the American Medical Association. This technology does not claim to diagnose, treat, cure, or prevent any disease. Medical advice must only be obtained from a physician or qualified health practitioner. Results may vary between individuals. There are no guarantees, expressed, or implied.

You should check with your health care professional before starting this or any new therapy or exercise program or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises or undertaking any therapy program.

The information contained in the program is not intended to serve as a replacement for professional medical advice. Any use of the information in these programs/ workshops is at the reader’s discretion, risk and responsibility. The studio, author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained herein. A health care professional should be consulted regarding your specific situation. 

The post Yoga4Wellness appeared first on SAVY International Inc..

SAVY Yoga has been serving the city of London and surrounding areas since 2011 under the most qualified and experienced faculty in LONDON and CANADA, and one of the most qualified and experienced faculty in the WORLD! To serve the people of London in a better way, instead of serving some run-of-the-mill pseudo-yoga routines, we offer some very useful and healing, authentic Yoga/ Meditation/ Pranayama routines, ranging from gentle to very challenging Yoga, for the  beginner to the advanced student alike.

Here, we bring to you an introduction to Yoga classes being taught at our Old South SAVY Yoga Studio at Wortley Road.

Through demonstration, discussion and experiential movement, you will gain key understanding of proper postures and how to keep your body safe. As common sense dictates, one can function properly only if one is disease-free and is in a healthy state of body, mind and spirit. So, for us, your health and disease-free state comes first of all. Yamas, Niyamas, Asanas, Pranayama, Swara, Mudras, Marmas, Kriyas, Pratyahara, Dharana, Dhyana – our Yoga is much more than mere ekanga Yoga comprising gymnastics and sauna! 

Old South Yoga Classes at SAVY, in the serene setting of the Heritage Conservation District of Wortley Village, bring to you the taste, values and expertise of the true traditional Ashtanga and Vinyasa Yoga from India. Inspired adherence to the eight pillars or steps of yoga bestow one with a calm mind and fit body and lead one towards attaining an emancipated life. In more physical or materialistic  terms, Yoga is more than capable of keeping one physically and mentally fit and disease-free. It has become the new hot and favoured way to sweat it out for better health. SAVY Yoga is a humble step in that direction.

Breathe and Heal (Pranayama)

Controlling your breath is a strong remedy against a wide range of sufferings. Done optimally and with correct technique, your breath can activate your nervous system, optimize glandular secretions, boost the body immunity and rehabilitation process and fight illness, stress and pain. You can elevate your energy level and bring more joy into your life! This art and science of living could truly be a LIFE TRANSFORMING experience for you in the safest possible way.

Breathe and Heal (Pranayama) class is based on our popular Yoga Wellness program – Dr Sahdev’s ‘Breathe and Heal’ (DSBH) Therapy. DSBH Therapy is a cutting-edge program developed by a world-class expert in Yoga and Modern Medicine. This breathing exercises routine is designed to get your health back on track through body and mind optimization. It is more about scientific, efficient and effective breathing through correct and optimal breathing techniques, and recharging your body with the pure, unadulterated energy. Based on effective breathing techniques, validated by the stringent test of time and the millions who tried them, and backed and refined by Dr Sahdev’s almost four decades of superlative clinical experience at the fore-front of main-stream Medicine in India, inspired by his work in Surgical Oncology, Neurosurgery and other Super Specialities at premier medical institutes in India, his study and work in other Alternative modalities and Yoga, and an input of thousands of hours of educated and qualified clinical research and its deep analysis in India, these breathing and other techniques have been proved to actually deliver!

The breathing techniques included in the class are evidence-based and have been proven to be a natural, safe, drug-free and effective way to relieve, control or eliminate the symptoms of various diseases, like Asthma, Allergies, Stress-related disorders, Panic Attacks, Diabetes, Hypertension, CAD, Lipid Disorders, Auto-immune disorders, Brain Degenerative Disorders, Ataxias, Fatigue, Sleep Disorders, Mood Disorders, Irritability, Snoring, Cancer, Tumors, Side-effects of Medicines, the list is endless….

 Learn the ways to lead a long, healthy, disease-free life.

Learn how to regain your health if you’ve lost it or how to maintain the excellent health that you currently enjoy, and even slow down premature ageing.

Modern Science has started discovering the wonders that can be achieved with Yoga and Pranayama, the science of breathing exercises, very recently, and already the results that are coming out are amazing!

Some of the well-documented benefits of these breathing techniques are:

*Better Body Immunity
*Better resilience
*Better Cognition
*Stress reduction
*More focus and mental clarity
*Improved physical performance
*Faster recovery from physical exertion
*Better sleep
*Enhanced creativity

People of every age and from all walks of life can do and receive the benefits of this SAVY routine. These exercises also prepare you for getting deeper into yoga and meditation in a very subtle way.

Yogis knew all this and much more for thousands of years , without any million or billion dollar labs at their disposal!

 Highlights of the Full DSBH Therapy

• Designed and researched by Dr Jitender K Sahdev, a well-trained, well-qualified doctor in Modern Medicine, equally qualified and well-conversant with Yoga and other alternative systems, who has studied as well as taught this all for almost three decades
• A unique fusion of modern scientific inquiry and ancient sciences and wisdom
• Fruit of almost three decades of diligent, systematic and painstaking study and clinical research
• Based on breathing exercises which have been proven to heal, and some very specific postures, and more
• One of the most effective breathing and healing routines
• A very well-designed Pranayama routine, easy to comprehend and follow
• Under supervision of one of the most qualified Yoga faculty in the world
• ABSOLUTELY SAFE FOR EVERYONE. NO CONTRA-INDICATIONS.
• Learn this routine to regain, maintain or improve your health

Natural, Safe, Drug-free, Effective

We You are most welcome to  learn this routine and stay healthy.

More advanced sessions under Dr Sahdev’s ‘Breathe and Heal’ Therapy and Teacher Training courses are offered separately.

Special Breathe and Heal programs are also offered in private sessions. 

Established benefits of Yoga:

• Improved General Health
• Longevity
• Anxiety Relief
• Stronger Bones
• Healthier Heart
• Healthy Weight
• Lower Stress Levels
• Increased Flexibility
• Lower Blood Pressure
• Improved Lung Capacity
• Improved Brain Function
• Greater Sense of Balance
• Better mind-body connexion
• Better Sexual Function  & Libido
• Lower Blood Sugar Levels in Diabetics
• Relief from Chronic Back Pain and Neck Pain
• Better over-all quality of life & much more…

The salient features of London Yoga Classes of SAVY Healing Yoga are:

• Comprehensive, authentic, world class teaching and knowledge-base in all aspects of Yoga
• Authentic Ashtanaga and Vinyasa Yoga training based on true, traditional Yoga from India
• Asanas, Pranayama, Pratyahara, Dhyana, Kriyas. Chakras, Kundalini Awakening, Shatkarma, Marma, Mantra etc
• Clear, concise, to-the-point instruction and individualized care
• One of the most qualified, experienced, international faculty, well-trained in India with excellent teaching skills
• Yoga School with highest ranking of RYS 200/ RYS 300 – we train yoga teachers up to the highest rank
• Yoga Therapy services for all diseases available
• Wonderful, knowledgeable, stable, regular, supportive, warm, welcoming yoga community
• Unique, specialized yoga classes – Sukshma Yoga, Vinyasa Yoga, Deep Stretch Yoga, Yoga for Face, Meditation Classes, Sun and Moon Salutations, Pranayama etc
• Workshops on interesting Yoga topics from time to time
• Delve deep into the field of Yoga – Keep learning and sharing knowledge
• Suitable time of classes
• Small size of even group classes
• Small Class Yoga for smaller groups
• Private sessions also available
• Decent studio  and studio setting – enjoy the character and warmth of the Victorian heritage building
• Authentic Yoga at reasonable rates

Sign up today and live life to your full potential.

Call or email for any inquiries.

To delve deeper into this important topic in Yoga, please also check different courses at SAVY. 

Dr Jitender K Sahdev

President and Director of Teaching

Please contact us to learn more about Yoga. We would love to hear any suggestions or comments that you might have. Space is limited in courses and participation will be on a first-come-first-served basis. So, respond early to participate in this exciting, life-transforming Yoga experience. 

Note : You should check with your health care professional before starting this or any new exercise program or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises.

The information contained in the program is not intended to serve as a replacement for professional medical advice. Any use of the information in these programs/ workshops is at the reader’s discretion, risk and responsibility. The studio, author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained herein. A health care professional should be consulted regarding your specific situation.

*HST applicable on all payments. Conditions apply.

The post Old South SAVY Yoga – Breathe and Heal (Pranayama) appeared first on SAVY International Inc..

SAVY Yoga has been serving the city of London and surrounding areas since 2011 under the most qualified and experienced faculty in LONDON and CANADA, and one of the most qualified and experienced faculty in the WORLD! To serve the people of London in a better way, instead of serving some run-of-the-mill pseudo-yoga routines, we offer some very useful and healing, authentic Yoga/ Meditation/ Pranayama routines, very connected to the roots of their origin, ranging from gentle to very challenging Yoga, for the  beginner to the advanced student alike.

Here, we bring to you an introduction to Yoga classes being taught at our Old South SAVY Yoga Studio at Wortley Road.

Through demonstration, discussion and experiential movement, you will gain key understanding of proper postures and how to keep your body safe. As common sense dictates, one can function properly only if one is disease-free and is in a healthy state of body, mind and spirit. So, for us, your health and disease-free state comes first of all. Yamas, Niyamas, Asanas, Pranayama, Swara, Mudras, Marmas, Kriyas, Pratyahara, Dharana, Dhyana – our Yoga is much more than mere ekanga Yoga comprising gymnastics and sauna! 

Old South Yoga Classes at SAVY, in the serene setting of the Heritage Conservation District of Wortley Village, bring to you the taste, values and expertise of the true traditional Ashtanga and Vinyasa Yoga from India. Inspired adherence to the eight pillars or steps of yoga bestow one with a calm mind and fit body and lead one towards attaining an emancipated life. In more physical or materialistic  terms, Yoga is more than capable of keeping one physically and mentally fit and disease-free. It has become the new hot and favoured way to sweat it out for better health. SAVY Yoga is a humble step in that direction.

Mindfulness and Breathing-Based Healing (MBH)

We have offered Mindfulness and Breathing-Based Healing (MBH) routines since the inception of SAVY. Based on methods practiced and perfected by Yogis in India for thousands of years, the techniques of yoga asanas (yoga postures), pranayama (breathing exercises), dhyana (meditation), vipashyana (breath awareness or mindfulness) and other Yoga techniques, these techniques were handed down from generation to generation. These have a profound positive effect on health. Several scientific studies have already corroborated their significance and more studies are pouring in with each passing day!

What do Mindfulness, Meditation and Breathing do?

Scientifically speaking, studies have shown that the frontal lobes of the brain play an important role in retaining memories associated with emotions derived from input from the brain’s limbic system and modify those emotions to generally fit socially acceptable norms. Executive functions of optimal intelligence, functionality and wellness have been specifically linked to a highly active and energized DLPFC (dorso-lateral pre-frontal cortex, a part of frontal cortex). DLPFC, together with other connected areas of the brain, is assumed to be important in working memory and executive function, including the regulation of thinking and action: the dorsal pathway, which is primarily supported by the parietal cortex, attempts to ascertain which responses should be executed, called the how system. The ventral pathway, which is significantly supported by the temporal cortex, attempts to characterize the features and attributes of the stimuli in the environment, sometimes called the what system. These and other brain pathways also regulate our immune system.

Mindfulness and Breathing-based Healing (MBH)

This is a scientific, time-proven and natural way to activate, awaken, energize and sustain high cerebral as well as DLPFC functioning: this method of meditation and contemplation based on mindfulness, breathing exercises, and more, involves systematic awareness of all levels of our being, including actions/senses, body, breath, mind, finally resting in the awareness of the Self, which becomes one with the universal consciousness. This mindfulness and breathing based  ‘Dr Sahdev’s Breathe and Heal’ Therapy has been developed on the basis of ancient yogic wisdom combined with modern methodology of scientific research and clinical investigation. Based on proven techniques, more work is on and is being scientifically verified; it is in complete agreement with both, yoga and medical wisdom.

Based on effective mindfulness and breathing techniques, validated by the stringent test of time and the millions who tried them, and backed and refined by my almost three decades of clinical experience in main-stream Medicine, Surgical Oncology, Neurosurgery and other Super Specialities at premier medical institutes in India, study and work in other Alternative Medicine and Yoga, and an input of thousands of hours of educated and qualified clinical research and its deep analysis in India, these breathing and other techniques have been proved to actually deliver! It is a breakthrough therapy based on yoga as a neuro-endo-physiological science for integral/holistic personal transformation. Professionals experienced and well-versed in yoga resonate the same, and recognize its potential for consciousness and transformation work.

Benefits

Practiced diligently, Mindfulness and Breathing-Based Healing (MBH) routine will take you towards complete balance in body, mind and spirit. Helping you overcome physical, psychological and mental ailments is one of the main objectives of the course; more awareness and awakened living, increased intuitive creativity and enhanced higher brain functioning can be some of the advanced benefits of this course. Eventually, this method of meditation and contemplation leads to expansion of awareness and consciousness and awakening to the ever peaceful, joyous center of your being. This can help with relationship issues, conflict, anger, PTSD, communication, addiction etc. It can help you find your voice and identify, understand and work through barriers that keep you stuck. The benefits are unlimited….

Some of the benefits of MBH routines are:

• Anxiety Reduction: Decreased anxiety, depression, worry, rumination and other mood disorders
• Stress Management: Decreased stress and psychological distress in adults and employees
• Better Focus, Concentration & Memory
• Enhanced mental health and functioning
• Enhanced academic achievement in students, due to improved ability to focus and improved attention
• Increased emotion regulation and self-control
• Reduced incidence of problem drinking and symptoms associated with problem drinking
• Improved social and relational skills
• Reduction in aggression and problem behaviors in children
• Reduced symptoms of burnout in employees
• Better Creativity
• Speed Learning
• Positive Attitude
• Confidence Building
• Energy Boosting
• Physical Health
• Psychic Development
• Sleep Improvement
• Enhanced job performance
• Increased ability to cope with bullying
• Enhanced resilience in children

As a physician with almost three decades of experience in Medicine and more than that in Yoga and Yoga Therapy, I have been really impressed with the results I could get with these techniques. It’s my mission to share my experience and knowledge with one and all, especially students and also my colleagues in Health, Yoga, Holistic Health, Alternative Medicine, Mental Health, Addictions Recovery, Life Coaching and Leadership fields.

Understanding the importance of these techniques, we have included a session on Mindfulness and Breathing-Based Healing in our Basic Yoga Classes. This is the beginning of the journey.

Who is this for?

This routine will benefit everyone – for professionals as well as the layman.

• Yoga Teachers
• Yoga Teacher Trainees
• Those who are planning to opt for Yoga teaching as a career
• Serious as well as non-serious students of Yoga
• Health Professionals and all those related with Health field
• Medics and Paramedics
• Executives/ Office-goers/ Administrators
• Students
• Anybody interested in maintaining/ regaining good health

You are most welcome to  learn this routine and stay healthy.

More advanced Mindfulness/ Meditation courses and Teacher Training courses are offered separately.

Special mindfulness, meditation and breathing programs are also offered in private sessions. 

Established benefits of Yoga:

• Improved General Health
• Longevity
• Anxiety Relief
• Stronger Bones
• Healthier Heart
• Healthy Weight
• Lower Stress Levels
• Increased Flexibility
• Lower Blood Pressure
• Improved Lung Capacity
• Improved Brain Function
• Greater Sense of Balance
• Better mind-body connexion
• Better Sexual Function  & Libido
• Lower Blood Sugar Levels in Diabetics
• Relief from Chronic Back Pain and Neck Pain
• Better over-all quality of life & much more…

The salient features of London Yoga Classes of SAVY Healing Yoga are:

• Comprehensive, authentic, world class teaching and knowledge-base in all aspects of Yoga
• Authentic Ashtanaga and Vinyasa Yoga training based on true, traditional Yoga from India
• Asanas, Pranayama, Pratyahara, Dhyana, Kriyas. Chakras, Kundalini Awakening, Shatkarma, Marma, Mantra etc
• Clear, concise, to-the-point instruction and individualized care
• One of the most qualified, experienced, international faculty, well-trained in India with excellent teaching skills
• Yoga School with highest ranking of RYS 200/ RYS 300 – we train yoga teachers up to the highest rank
• Yoga Therapy services for all diseases available
• Wonderful, knowledgeable, stable, regular, supportive, warm, welcoming yoga community
• Unique, specialized yoga classes – Sukshma Yoga, Vinyasa Yoga, Deep Stretch Yoga, Yoga for Face, Meditation Classes, Sun and Moon Salutations, Pranayama etc
• Workshops on interesting Yoga topics from time to time
• Delve deep into the field of Yoga – Keep learning and sharing knowledge
• Suitable time of classes
• Small size of even group classes
• Small Class Yoga for smaller groups
• Private sessions also available
• Decent studio  and studio setting – enjoy the character and warmth of the Victorian heritage building
• Authentic Yoga at reasonable rates

Sign up today and live life to your full potential.

Call or email for any inquiries.

To delve deeper into this important topic in Yoga, please also check different courses at SAVY. 

Dr Jitender K Sahdev

President and Director of Teaching

Please contact us to learn more about Yoga. We would love to hear any suggestions or comments that you might have. Space is limited in courses and participation will be on a first-come-first-served basis. So, respond early to participate in this exciting, life-transforming Yoga experience. 

Note : You should check with your health care professional before starting this or any new exercise program or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises. The information contained in the program is not intended to serve as a replacement for professional medical advice. Any use of the information in these programs/ workshops is at the reader’s discretion, risk and responsibility. The studio, author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained herein. A health care professional should be consulted regarding your specific situation.  

*HST applicable on all payments. Conditions apply.

The post Old South SAVY Yoga – Mindfulness and Breathing-Based Healing (MBH) appeared first on SAVY International Inc..

Hi there!

Modern Science is validating amazing results of breathing exercises! Usefulness of Yoga Therapy programs in treatment is being documented through various studies. A  recent medical study concluded that Yoga breathing (Pranayama) was a feasible intervention among patients with cancer receiving chemotherapy; pranayama may improve sleep disturbance, anxiety, and mental quality of life and a dose-response relationship was found between pranayama use and improvements in chemotherapy-associated symptoms and quality of life. 

It gives me immense pleasure to introduce Yoga services at SAVY International Inc. An ISLAND OF EXCELLENCE for Yoga, SAVY International Inc., in operation since 2011,  is an incorporated Canadian business and is a registered yoga school accredited RYS-200 and RYS-300 levels by Yoga Alliance, USA. We offer our services under one of the most qualified & experienced faculty in the world. Please check out SAVY Storyline to know about our journey so far.

DSBH Therapy, or Dr Sahdev’s ‘Breathe and Heal’ Therapy is the First Canadian Yogic  Breathing Exercises program designed for therapy, which helps achieve freedom from diseases and to attain positive health. This is also one of the very few breathing exercises programs in the world which offer training in yogic breathing exercises in a well-structured, stepped and safe way. Based on time-tested yoga techniques, including some very potent and effective breathing exercises validated by the stringent test of time, and a fruit of over three decades of laborious and painstaking clinical research and refinement in India, this program is one of the safest, most scientific and the most effective breathing exercises programs based on qualified medical and yoga expertise! It is the first, and so far the only, program in the world, to offer the benefits of Breathing Exercises, Surya-Yoga and other lesser known elements of yoga together for asthma, breathing problems, heart problems, cancer care and other major and minor diseases. 

We also launched DSBH Breathing Educator program, again, the First Canadian Breathing Educator program, to prepare DSBH Breathing Educators who’ll impart the knowledge about breathing exercises throughout Canada and the world in a safe and effective way.

Some of the recent studies have proved the following benefits of Pranayama, the science of breathing:

•  Brain Growth and increase in grey matter
• Improve concentration and mental focus
• Prevent Heart Attack
• Lower Stress
• Get rid of Negative Emotions
• Alleviate anxiety & depression
• Effectively reduced performance anxiety
• Reduce Examination/ Stage Phobia
• Lower Blood Pressure
• Favourable Gene Expression
• Enhanced body immunity
• Healthy Aging
• Improve health
• Amazing role in healing diseases
• Bestow joy, peace and happiness
• Awaken, balance and heal the chakras
• Increase energy, vitality and awareness
• Help break bad habits
• Help manifest desires and intentions, with better focus
• And many more benefits to be documented!

You can find links to some of these studies on Dr Sahdev’s’ Breathe and Heal’ Therapy page.

We offer interactive Free Information Talks which provide background on DSBH Therapy based on  clinically-proven breathing exercises, how to recognize symptoms of poor breathing, what healthy breathing looks like and how to improve breathing immediately. This talk can be tailored to the needs of various support groups and adjusted for time limitations from 15 minutes to 1 hour.

We also offer training in breathing exercises in a safe and stepped manner in Private sessions, small groups or workshops. From time to time, we hold workshops on different diseases based on breathing exercises.

These talks can be held at a physical location or on-line.

If you would like a free talk for your group,  or would be interested in attending a workshop, please contact us.

We look forward to serve you with the best of our abilities.

 Have a great day!

Dr Jitender K Sahdev

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SAVY Yoga is now being offered at different locations in London ON : South London and North London. To serve London in a better way, instead of serving some run-of-the-mill pseudo-yoga routines, we offer some very useful Yoga/ Pranayama routines, ranging from gentle to very challenging routines, for a beginner to an advanced student alike. In this series we’ll be giving introduction to these classes one by one and what benefits you can derive from these innovative, all-new, all-yoga routines based on authentic Ashtanga Yoga.   The Sun is the source of all energy and the supporter of all life-forms. In India, it is more than just a star and Indian culture respects and worships this powerful source of energy as a deity. Surya Namaskar or Sun Salutation, an integral part of Surya Yoga, is one way Hindus pay respect to the “sun god” and in turn gain enormous health benefits. Surya Namaskar, also known in English as Sun Salutation is a well-known sequence of twelve asanas. The obvious characteristic of Surya Namaskar is the fact that it exercises the entire body. The Sun Salutation is a graceful sequence of twelve postures performed as one continuous exercise. Each position is reverse of the one before, stretching the body in a different way and alternatively expanding and contracting the chest to regulate the breathing. There is unnecessary controversy about the origin of Surya Namaskara. The Surya Namaskara mantra comes from Rig Veda; so, in all probability, Surya Namaskara is as old as Rig Veda or Yoga itself, and was handed down from one generation to the next generation of yogis like the rest of yoga. Even Lord Rama was taught a variation of Surya Namaskar. Surya Namaskar originated in India. This sequence of movements and asanas can be practised at varying levels of awareness, ranging from that of just physical exercise, to a complete yoga, incorporating asanas, pranayama, mantra and chakra meditation. The body consists of various systems and organs which interrelate and coordinate with each other to give the best possible health and efficiency. Under the influence of various factors, these systems or their co-ordination may get disrupted; the result is disease and lack of vitality. Surya Namaskar tones up the whole body through its effect on chakras and simultaneously awakens the associated brain centres. Surya Namaskara brings these systems – the circulatory, respiratory, endocrine, excretory, generative, musculo-skeletal system etc. – into balance, thereby helping to prevent and even eradicate some diseases. Sun Salutation or  Surya Namaskar has many benefits and if done regularly can not only help you lose flab but can also help you combat diseases. Here are a few benefits of this asana.

• Surya Namaskar, or Sun Salutation, ideally done facing the early morning rising sun, helps our body to soak in the benefits of the rays of the sun.
• This is the best and most complete series of asanas to improve lymphatic circulation and drainage. Hence, it improves body immunity.
• Regular practice of this series of asanas can also help you lose the excess belly fat.
• The postures in Surya Namaskar stretch our muscles and help make our body very flexible.
• The moves and postures of the asana help all our internal organs function better — the various poses regulate our blood flow, benefit the digestive system and makes it more efficient.
• It helps combat insomnia as it relaxes the body and calms the mind.
• It helps regulate menstrual cycles and makes childbirth easier.
• This is known to facilitate blood circulation and thereby help hair growth and prevent hair problems.
• It reduces anxiety and restlessness and enhances our strength and vitality.
• Surya Namaskar benefits not just adults, but kids as well.
• From yoga point of view, it acts on Solar Plexus and regular practice of Surya Namaskar increases its size, hence increasing awareness and ‘gut feeling’ or intuition.
• It acts on and balances all chakras and helps you achieve complete health.
• The back and forth, up and down movements in Sun Salutations are fun and offer the opportunity to move playfully in the practice.
• They warm up the body for the practice of more asanas.
• They work the heart muscle. In William Broad’s book, ‘The Science of Yoga’, he refers to a study on the cardiovascular benefits of yoga. Results revealed that sun salutations provided the best overall benefit for the heart, specifically the left ventricle. For excellence of health, the left ventricle must relax very rapidly after each contraction and then again contract rapidly and forcibly, to push blood into aorta. Sun Salutations improve this function.
• They bring the mind to a calm, serene yogic state.
• They help to overcome motivation issues.
• Sun Salutation is a very complete exercise.  If you only have fifteen or twenty minutes to practice, doing Sun Salutations alone properly cover almost all the benefits of yoga postures.
• They keep your skills sharp.

The traditional format of Sun Salutations being taught at SAVY Studios helps you derive maximum benefits from this very useful yogic exercise. One feels very so alive after just a few rounds of this!

Learn all that directly under one of the most qualified faculty in the world!

Surya Yoga Class daily at London SAVY Yoga Studio

This class is available under all payment plans. Drop-ins are welcome subject to availability of space. Please Pre-Register at least one day before for the class.

Please check the full schedule of classes through London Yoga Classes page.

Sign up today and live life to your full potential.

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p style=”text-align: center;”>Call or email for any inquiries.

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Ever since I started teaching yoga in London ON, I’ve been big on breathing exercises in all my yoga classes. I realized, surprisingly, the lack of awareness about Pranayama and other elements of Yoga. Almost three decades of my career as a physician and yoga therapist have taught me a lot about Pranayama or breathing exercises, and fortunately, I’ve been able to use all I learned for the good of everyone, in India and here, in Canada.

Bringing your nervous system back into balance

Stress is necessary for life. Like finely-tuned strings of a guitar, you need stress for creativity, learning, and your very survival. Stress is only harmful when it becomes overwhelming and interrupts the healthy state of equilibrium that your nervous system needs to remain in balance. Unfortunately, overwhelming stress has become an increasingly common characteristic of contemporary life.

When stress overwhelms your nervous system your body is flooded with chemicals that prepare you for “fight or flight.” While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life. Stress and trauma can play havoc with every aspect of health.

The relaxation response puts the brakes on this heightened state of readiness and brings your body and mind back into a state of equilibrium. When stress throws your nervous system out of balance, relaxation techniques can bring it back into a balanced state by producing the relaxation response, a state of deep calmness that is the polar opposite of the stress response.

Very often I come across stress and anxiety related problems in my practice as Yoga Therapist. When trying to sleep, I am told, “I am disturbed by a bombardment of thoughts!” As dictated by my past experience with Pranayama, I usually suggest that the client try some very simple breathing exercises while lying in bed at night to help her relax and fall asleep. The practice is simple: a few minutes of deep, diaphragmatic breathing followed by a few minutes of consciously and gently extending each exhalation. The feedback for this very simple breathing manoeuvre has been overwhelmingly superlative!

Some of my clients/ students who learnt these breathing exercises from me three years ago, are still doing them. In India, some of my patients who learnt these exercises more than twenty years back, continue doing them and are hale and hearty! Pranayama, the fourth amongst Ashtanga, or the eight limbs, does not essentially have to be complicated.

Relaxation technique that’s best for you

There is no single relaxation technique that is best for everyone, but practically, I’ve seen Pranayama being helpful in all situations, esp. in the long run. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts in order to elicit the relaxation response. In many cases, you may find that alternating or combining different techniques will keep you motivated and provide you with the best results.

Pranayama literally means ‘prana‘ and ‘ayam‘; ‘prana’ means the life force or energy, and ‘ayam’ means to extend, so pranayama means “to extend the vital life force,”. The physician of gods is ‘Ashwin’, Vedas say, which literally means the breath. It is an incredibly rich practice made up of many breathing techniques that vary in complexity from ones simple enough for a child to do to those appropriate only for advanced yogi. Breathing is one involuntary process which can be very easily controlled voluntarily, and pranayama teaches us how to do that exactly.

The best way to practice pranayama is ALWAYS under the guidance of an experienced teacher, though there are simple techniques—such as gentle diaphragmatic breathing and comfortably lengthening the exhalation—that can be used at any time to transform not only your breath but also your state of mind.

I try to exploit the technique to its full potential in my practice. In my work as a yoga therapist, I treat people struggling with a large variety of issues, including stress, depression, anxiety, sleep disturbances, high cholesterol, heart diseases, chronic pain, and even life-threatening illnesses. Time and time again, I’ve seen simple pranayama practices reduce stress and anxiety; promote restful sleep; ease pain; increase attention and focus; and, on a more subtle, deeper level, help people connect to a calm and quiet space within so that they experience greater clarity and well-being on every level.

In the Yoga Sutra, Patanjali describes pranayama as a process by which you can break your unconscious breathing pattern and make the breath long, easy, and smooth. Most people’s unconscious breathing patterns are anything but easy and smooth; they tend to be shallow, tense and erratic. When we are afraid or hear bad news, we often gasp— inhaling sharply, holding the breath and then breathing fast and shallow. These breathing patterns can activate the sympathetic nervous system, referred to as the “fight or flight response, or may be a sign of it.

One of the primary reasons that pranayama techniques that include a long, smooth exhale are so beneficial is because, when applied optimally and correctly, they can activate the parasympathetic nervous system and evoke the “relaxation response,” countering stress and anxiety and its effects on your body and mind. When your focus stays on the breath, the muscles also tend to relax. As a result, with a calmer, more focused and still mind, your resilience in the face of challenge or adversity increases.

Recently, based on and encouraged by my past clinical experience, I have launched a routine of breathing exercises by the name of Dr Sahdev’s ‘Breathe and Heal’ Program. The breathing exercises included in the program have shown to be very effective and I expect this program to be very useful. This will be the core of Yoga Therapy programs at SAVY and we are working on introducing programs for serious diseases one by one. We have already launched Fight Cancer’ Program for cancer care.

A Calm and Quiet Mind

The eight limbs of yoga outlined in Patanjali’s Yoga Sutras are a path to help you reach an unperturbed state of mind, or focus. But this focus is not the end goal. As Patanjali says, as a result of reaching this state of attention, you experience clearer perception and a heightened connection with your true inner Self.

When you’re better connected with your true Self, it becomes easier to see what exactly is not your true Self and this discernment allows you to act with detachment and greater efficiency.

Pranayama is an important tool to get you to this state of more focus, leading you on to clearer perception, a greater connection with Self, and ultimately a more fulfilled life. Patanjali’s ‘Yoga Darshana’, sutra 2.52 says, ”Tataah ksheeyte prakashavaranam.”, “As a result [of pranayama], the sheath that blocks our own inner light, disappears.” And then our inner light shows the path. In other words, through the practice of pranayama, you can reduce all the disturbance, agitation, distractions, and self-doubt that prevents you from connecting with your own inner light- your true Self. In this way, pranayama can have a profoundly positive influence on your life.

The Practice

Though practice of pranayama is safest and most effective only when guided by an experienced teacher who knows your needs and limitations, there are some simple techniques you can try yourself as long as you’re in good health and don’t push yourself to limits!

The three breathing practices:

• relaxed, diaphragmatic breathing;
• Shitali (or Shitkari) Pranayama; and
• gentle “extended exhale” breathing,

are a good introduction to pranayama. Each exercise supports the parasympathetic nervous system, quietens the mind, and helps to bring about a state of more focused attention. As you become more aware of your breath, you may start to notice when you are unintentionally holding your breath or breathing shallow. You also may begin to associate patterns of the breath with your moods or states of mind. This self-awareness is the starting point towards using Pranayama to help change your patterns and, through regular practice, bring more positivity in your life. Pranayama is a very deep, effective and profound science, but this can be a good introduction to the potential of your breath.

You can do them at just about any time of day, 5 hours after a large meal. Try these exercises and feel the difference!

Basic Breath Awareness

This introductory diaphragmatic or deep breathing exercise teaches you how to breathe more fully and consciously.

Benefits: Deep breathing stimulates parasympathetic nervous system, reducing stress and anxiety and hence calming you down.

How often: At least once a day, at any time, preferably on empty stomach in the morning.

Steps

• Sit down or lie down comfortably on your back, knees slightly bent and feet flat on the floor almost hip-distance apart.
• Keep your spine – back and neck, naturally straight.
• Place a palm on your abdomen and breathe comfortably, noticing the quality of your breath.
• Simply observe your breath.
• Then gradually make your breathing increasingly relaxed and smoother, and deeper.
• Once the breath feels relaxed and comfortable, notice the movement of your abdomen. As you inhale, feel the abdomen expand under your hand; as you exhale, feel the subtle contraction of the abdomen.
• Gently, try to actively expand the abdomen on the inhale and contract the abdomen on the exhale to support the natural movement of diaphragm and experience a full, relaxed breath.
• Repeat it for 8 to 10 breaths.

Sheetali – The Cooling Breath

Sheetali means “one which cools” because the act of drawing the air across the tongue and into the mouth is said to have a cooling and calming effect. To practice it, you need to be able to curl the sides of your tongue up and in so that it looks like a tube. This ability to curl the tongue is a genetic trait. If you can’t curl your tongue, just protrude your tongue a little over your lips and roll it into a tube as much as you can.

Benefits: Improves focus; reduces agitation, anger, and anxiety; and pacifies excess heat in the system.

How often: Do not repeat it more than 10 times once a day.

Steps

• Sit comfortably, either in a chair or on the floor, shoulders relaxed and spine – back and neck, naturally erect.
• Slightly lower the chin, curl the tongue on its sides, and protrude it out of your mouth.
• Inhale gently through the “tube” thus formed by your curled tongue as you slowly lift your chin toward the ceiling, only as far as the neck comfortably permits.
• At the end of the inhalation, with your chin comfortably raised, retract your tongue and close the mouth.
• Exhale slowly through nostrils as you gently lower your chin back to a neutral position.
• Repeat for 8 to 10 breaths.

The Long Exhale

This breathing practice which involves gradually increasing your exhalation until it is twice the length of your inhalation, has an immediate and immense relaxing effect.

Benefits: Helps in insomnia, sleep disturbances, stress and anxiety.

How often: At bedtime to induce sleep, in the middle of the night if you’re struggling with sleeplessness, or at any time of the day to calm down.

Steps

• Begin by lying on your back with bent knees and flat feet, hip wide on the floor.
• Place a hand on the abdomen and take a few relaxed breaths, feeling the abdomen expand and contract under your hand.
• With your hand on your abdomen, mentally count the length of each inhalation and exhalation for several more breaths.
• If the duration of inhalation is longer than that of exhalation, you can begin to make it the same length as exhalation over the next few breaths.
• When your inhalation and exhalation are equal, gradually start working on the length of your exhalation.
• Continue breathing in a smooth and relaxed manner, and keep increasing the exhalation by 1-2 counts once every few breaths.
• Make sure you experience no strain as the exhalation time increases and continue until your exhalation is up to twice the length of the inhalation. For example, if your inhalation is 5 seconds, do not increase the length of your exhalation beyond 10 seconds.
• Keep in mind that even an exhalation that is only slightly longer than the inhalation can induce relaxation, so take care that you don’t push yourself beyond your capacity; doing so will only be counter-productive. Keep it comfortable and easy. Breathe like this for 8 to 10 breaths.
• Then finish your practice with 4 to 5 natural, deep, relaxed breaths.

Follow this routine for a few days and experience the difference these simple breathing techniques can make for stress, anxiety and sleep related problems.

For more serious problems, any queries, or qualified guidance for breathing exercises, please do not hesitate to contact us.

For more detailed instruction in specifically targeted, specialized breathing exercise routines, upcoming workshops, please contact Studio or check the workshop details by clicking on the image below.

Stress and Anxiety Care Workshop

To delve deeper into this important topic in Yoga, please check different courses/ workshops at SAVY. 

Dr Jitender K Sahdev

President and Director of Teaching

Please contact us to learn more about Yoga. We would love to hear any suggestions or comments that you might have. Space is limited in courses and participation will be on a first-come-first-served basis. So, respond early to participate in this exciting, life-transforming Yoga experience. 

Note : SAVY Studio is not an emergency medical facility nor does it include medical diagnosis or medical treatment and is not a substitute for medical care. Yoga and Ayurveda are currently considered a form of complementary and alternative medicine in Canada. These are not licensed in Ontario as a medical discipline or practice. All services and treatments provided are complementary or alternative to health care services provided by licensed health care practitioners. Yoga and Ayurveda are complementary to and supportive of traditional western medicine as practiced in Canada.

The advice, or any of its component levels have not been evaluated by Health Canada, US Food & Drug Administration or the American Medical Association. This technology does not claim to diagnose, treat, cure, or prevent any disease. Medical advice must only be obtained from a physician or qualified health practitioner. Results may vary between individuals. There are no guarantees, expressed, or implied.

You should check with your health care professional before starting this or any new therapy or exercise program or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises or undertaking any therapy program.

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