Are you busy and do you struggle with finding time for reflection? This mini-podcast gives you short audio-reflections you can use on the move. Between meetings, on the way to your job, leave your worries on the way home, and relax in the weekend. No 1-7 are reflections with powerful questions for reflection. No 8-10 are yoga and breathing audiofiles that help you relax and be refreshed.
Reflection on the go
Claim This Podcastby Mirja Bang & Nina Albrektsen
17 episodes
Updated Daily
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Podcast Overview
Are you busy and do you struggle with finding time for reflection? This mini-podcast gives you short audio-reflections you can use on the move. Between meetings, on the way to your job, leave your worries on the way home, and relax in the weekend. No 1-7 are reflections with powerful questions for reflection. No 8-10 are yoga and breathing audiofiles that help you relax and be refreshed.
Language
🇺🇲
Publishing Since
8/17/2022
1 verified contact email on file for Reflection on the go
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Recent Episodes
September 3, 2022
10.07 Breathing - Both the inhalation and exhalation are interrupted (Viloma pranayama Stage III)
<p><strong>Viloma pranayama Stage III</strong></p><p> </p><p>You listen to the audio file ‘Viloma pranayama Stage III’.</p><p> </p><p>In ‘Viloma pranayama stage III’, <strong>the inhalation and exhalation are interrupted</strong>. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing. </p><p> </p><p>Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.</p><p>Swallow once to allow the tongue to rest in the mouth</p><p>Pull the chin in so you make a chin lock without collapsing in the chest</p><p>Relax the fascial muscles</p><p>Take a normal inhalation followed by a normal exhalation</p><p>When you inhale, feel the expansion of the chest upwards and outwards</p><p>When you exhale feel how the body melt into the yoga mat without collapsing in the chest</p><p>So a normal inhalation followed by a normal exhalation</p><p>One more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles</p><p> </p><p>Now ‘Viloma pranayama stage III´ starts</p><p>Take a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few seconds</p><p>Exhale down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptied</p><p>During retention of breath keep the chest lifted without inflating the abdomen or putting any tension on brain </p><p>After each exhalation relax the head, the chest and diaphragm before starting a new inhalation</p><p>Take a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few seconds</p><p>Exhale down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptied</p><p> </p><p>Repeat the cycle of a deep, interrupted inhalation followed by a deep, interrupted exhalation in your own pace. If you feel short of breath return to normal inhalations and exhalations like in 'ujjayi pranayama I' before you continue with a deep, interrupted inhalation followed by a deep, interrupted exhalation. When you do ‘Viloma pranayama stage III´ stay quit and do not allow the breath to shake the body. Now continue with ‘Viloma pranayama stage III´ on your own 6 or more times – then return to normal inhalations and exhalations.</p><p> </p><p>When you have completed ‘Viloma pranayama Stage III´, roll the body to the right side, open your eyes and come slowly up</p><p> </p><p>I wish you a wonderful day with a relaxed mind and body.</p><p> </p>
September 3, 2022
10.06 Breathing - The inhalation is deep and the exhalation is interrupted (Viloma pranayama Stage II)
<p><strong>Viloma pranayama Stage II</strong></p><p> </p><p>You listen to the audio file ‘Viloma pranayama Stage II’.</p><p> </p><p>In ‘Viloma pranayama stage II’, <strong>the inhalation is deep and the exhalation is interrupted</strong>. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing. </p><p> </p><p>Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.</p><p>Swallow once to allow the tongue to rest in the mouth</p><p>Pull the chin in so you make a chin lock without collapsing in the chest</p><p>Relax the fascial muscles</p><p>Take a normal inhalation followed by a normal exhalation.</p><p>When you inhale, feel the expansion of the chest upwards and outwards</p><p>When you exhale feel how the body melt into the yoga mat without collapsing in the chest</p><p>So a normal inhalation followed by a normal exhalation</p><p>One more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles</p><p> </p><p>Now ‘Viloma pranayama stage II´ starts</p><p>Take a slow, deep inhalation from the bottom of the stomach all the way up to the collarbones</p><p>Exhale down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptied</p><p>During retention of breath keep the chest lifted without inflating the abdomen or putting any tension on brain </p><p>After each exhalation relax the head, the chest and diaphragm before starting a new inhalation</p><p>Take a slow, deep inhalation from the bottom of the stomach all the way up to the collarbones</p><p>Exhale slowly down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptied</p><p> </p><p>Repeat the cycle of a slow, deep inhalations followed by a slow, deep interrupted exhalation in your own pace. If you feel short of breath return to normal inhalations and exhalations like in 'ujjayi pranayama I' before you continue with a deep inhalation followed by a deep, interrupted exhalation. When you do ‘Viloma pranayama stage II´ stay quiet and do not allow the breath to shake the body. Now continue with ‘Viloma pranayama stage II´ on your own 6 or more times – then return to normal inhalations and exhalations.</p><p> </p><p>When you have completed ‘Viloma pranayama Stage II´, you can either continue with villoma pranayama stage III or roll the body to the right side, open your eyes and come slowly up</p><p> </p><p>I wish you a wonderful day with a relaxed mind and body.</p><p> </p>
September 3, 2022
10.05 Breathing - The inhalation is interrupted and the exhalation is deep (Viloma pranayama Stage I)
<p><strong>Viloma pranayama Stage I</strong></p><p> </p><p>You listen to the audio file ‘Viloma pranayama Stage I’.</p><p> </p><p>In ‘Viloma pranayama stage I’, <strong>the inhalation is interrupted and the exhalation is deep</strong>. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing. </p><p> </p><p>Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.</p><p>Swallow once to allow the tongue to rest in the mouth</p><p>Pull the chin in so you make a chin lock without collapsing in the chest</p><p>Relax the fascial muscles</p><p>Take a normal inhalation followed by a normal exhalation.</p><p>When you inhale, feel the expansion of the chest upwards and outwards</p><p>When you exhale feel how the body melt into the yoga mat without collapsing in the chest</p><p>So a normal inhalation followed by a normal exhalation</p><p>One more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles</p><p> </p><p>Now ‘Viloma pranayama stage I´ starts</p><p>Take a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few seconds</p><p>Exhale slowly and deeply until the lungs are emptied</p><p>During retention of breath keep the chest lifted without inflating the abdomen or putting any tension on brain </p><p>After each exhalation relax the head, the chest and diaphragm before starting a new inhalation</p><p>Take a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few seconds</p><p>Exhale slowly and deeply until the lungs are emptied</p><p> </p><p>Repeat the cycle of a slow, deep and interrupted inhalation followed by a slow, deep exhalation in your own pace. If you feel short of breath return to normal inhalations and exhalations like in ujjayi pranayama I before you continue with a deep, interrupted inhalation followed by a deep exhalation. When you do ‘Viloma pranayama stage I´ stay quit and do not allow the breath to shake the body. Now continue with ‘Viloma pranayama stage I´ on your own 6 or more times – then return to normal inhalations and exhalations.</p><p> </p><p>When you have completed ‘Viloma pranayama Stage I´, you can either continue with ‘Viloma pranayama stage II´ or roll the body to the right side, open your eyes and come slowly up</p><p> </p><p>I wish you a wonderful day with a relaxed mind and body.</p>
17 total episodes available
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