Pranayama: the practice of breath regulation.
In the Yoga Sutras of Patanjali, Pranayama is the 4th of the 8 limbs of yoga (ashtanga yoga). In Sanskrit, “prana” means life energy and “yama” means control. The practice of pranayama involves breathing exercises and awareness of our breathing patterns. Through this awareness we can start to guide and control our breathing, calming the body and mind.
This attention to the breath is a powerful meditation technique, as it can help us to stay in the present moment. With the mind focused on the present, the worries of the past and fears of the future melts away.
Here a sample class flow, for beginners and intermediate - use Breathing App: Eddie Stern Apple App Store
Stages to full breath: Lying down:
• abdominal breathing: hands on belly – 2 min
• intercostal breathing: hands on ribs – 2 min
• thoracic breathing: hands on chest – 2 min
• Repeat 1-3 seated position – 2 min
• Resonance Breathing – 2 min @ 6:6
• Single nostril breathing -2 min @ 6:6
• Alternate nostril resonance breathing – 2 min 6:6
Kapalabhati Kriya – 10 pumps, Resonance, 3x
Building heat
Kaki mudra (crow)
sithali pranayama inhale (pursed lips )
blow cheeks out, hold breath 2x
Cooling
Theory: Kumbhaka - Breath retention:
• Antara Kumbhaka - inhale retain the breath inside
• Bahya Kumbhaka - exhale retain the breath outside
3x Bastrika – bellows breath
Heat
1x round: Ajagari (python – that has just eaten)
• Udara Bandha – push belly out
• Udyana Bandha - pull belly in and up
Shanmukhi Mudra (close the senses)
Bhramari – female bee’s breath
3x in your own time
Shavasana
Retreats & Events 
2023 Jivamukti Yoga Retreat with Schalk Viljoen & Eva Herbig
Friday 10.11.2023 till Sunday 12.11.2023 in Taunus - click here
2023 Jivamukti 75h Foundation Course in Hrdayam Bern with Schalk Viljoen & Clare Nicholls: September - November
2023.11.25 Healthy Backs Workshop at B.Yoga Basel
Schalk's Teaching Schedule:
August
19.08 11:00-12:30 BYoga Basel: Jivamukti
28.11 18:30-19:30 Jivamukti Digital Live
September - November
16.09 11:00-13:00 CommonYoga Wiesbaden - contact stefaniewitting@gmx.de : Charity Class for EarthChild
Jivamukti 75hr Foundation Course @ Hrdayam Bern : Schalk & Clare
- 1st September, 18.00 – 21.00. 2nd September, 12.00 – 18.00. 3rd September, 12.00 – 18.00.
- 22nd September, 18.00 – 21.00. 23rd September, 12.00 – 18.00. 24th September, 12.00 – 18.00.
October
02.11 18:30-19:30 Jivamukti Digital Live
Jivamukti 75hr Foundation Course @ Hrdayam Bern : Schalk & Clare
- 20th October, 18.00 – 21.00. 21st October, 12.00 – 18.00. 22nd October, 12.00 – 18.00.
- 27th October, 18.00 – 21.00. 28th October, 12.00 – 18.00. 29th October, 12.00 – 18.00.
November
Jivamukti 75hr Foundation Course @ Hrdayam Bern : Schalk & Clare
- 17th November, 18.00 – 21.00. 18th November, 12.00 – 18.00. 19th November, 12.00 – 18.00.
25.11 13:00-16:00 Healthy Backs Workshop at B.Yoga Basel
27.11 18:30-19:30 Jivamukti Digital Live
These Studios offer Online Classes
Darmstadt: Cityoga . Pure Ashtanga Yoga
Basel: B.Yoga
Jivamukti Digital : Schalk's classes on Jivamukti Digital - use discount code DBA25SCHALK