When I Am Among the Trees
by Mary Oliver
When I am among the trees,
especially the willows and the honey locust,
equally the beech, the oaks and the pines,
they give off such hints of gladness.
I would almost say that they save me, and daily. I am so distant from the hope of myself,
in which I have goodness, and discernment,
and never hurry through the world
but walk slowly, and bow often. Around me the trees stir in their leaves
and call out, “Stay awhile.”
The light flows from their branches. And they call again, “It’s simple,” they say, “and you too have come
into the world to do this, to go easy, to be filled
with light, and to shine.”
I have a habit of taking a deep breath the minute I step foot on a hiking trail. It's automatic, and yet I am completely aware of that first inhale. The forest air, cool and damp and heavy with the scent of leaves and earth, is a delight to breathe.
This poem and my own nostalgia for a deep breath in the woods is my segue into yoga philosophy, specifically the branch known as Pranayama. I like to think of the breath as the common language of our bodies and minds.
Pranayama is often defined as breath control. But my teacher Leslie Kaminoff and his lineage of teachers define Pranayama as freeing the breath. I prefer the later definition. Who has time to control their breath all day long? According to Kaminoff, the breath should be free to move and support your body and mind.
To achieve this freer state of breath movement and support, yoga systematically combines conscious breathing exercises with asana and the yamas and niyamas.
Great care should be taken when practicing breathing exercises, as they are powerful tools, even more so than asana. It is also important to remember that breathing exercises are not the final destination. We should not get attached to them, they are simply a forest trail for your body and mind to wander and explore.
My favorite breathing tool is Ujjayi, pronounced ooh-JAI-yeei. It is a technique that warms, soothes, energizes, and supports your mind and body.
To practice Ujjayi, find somewhere comfortable to sit or lie down. Start with your exhale. With your mouth open, create the sound of a whispered "H".
Relax the back of your tongue away from the roof of your mouth and gently lift your soft, upper palate. Allow the sound of the whispered "H" to resonate in that space.
After you get the hang of this whispered breath with your mouth open, find the same expression with your mouth closed. When practicing, remember to relax your neck and jaw. Support for Ujjayi comes from a deeper layer of muscles in your throat.
This breathing technique uses the same muscular strategy as whispering. When you whisper, your vocal cords narrow until there is only a small space between them for air to pass. Because the space for air movement is small, the flow of air slows down, creating a long, soothing exhale.
The slow flow of air creates back-pressure in your body cavities and provides an additional layer of support for your bones, muscles, and organs during your practice.
Your Ujjayi breath should be audible in your own ear but not to others. It's quiet and soft. If you sound like a train, tone down your efforts and relax before trying again.
When you feel comfortable with the exhale, you can try practicing the same whispered breath on your inhale. My first attempts to inhale with Ujjayi inhale were snorty and awkward. if you feel this way, it's okay. Continue to practice and you'll get it.
This breathing practice is flexible and can be applied to many situations, including your asana practice. However, I would not recommend practicing Ujjayi for long periods of time or during cardiovascular exercises like running. Remember the goal is to free the breath.
Breathing, it's a big topic. Let's talk more another time.
Until then, go easy, be filled with light, and shine. Sending a deep breath of gratitude and love.
Namaste,
Kathryn
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