The Wisdom Jar

Everyday practices

Breath, Yoga & Meditation

A single home for gentle breath, movement and attention practices. Begin briefly, never force, and use the cautions beside each practice.

Safety: If you are pregnant or breastfeeding, under 18, recovering from surgery, taking medicines, or managing a heart, blood-pressure, breathing, eye, balance, neurological or chronic condition, ask a qualified clinician or teacher which practices are suitable.

Pranayama

  • Anulom Vilom — alternate nostril breathing

    Sit comfortably and breathe gently through alternate nostrils without holding or forcing the breath. A short, unhurried practice can be used as a calming pause.

    Take care

    • Stop if you feel dizzy, faint, breathless or uncomfortable
    • Children and anyone with a respiratory or heart condition should learn with qualified guidance

  • Bhramari — bee breath

    Inhale comfortably through the nose, then exhale with a gentle humming sound. The vibration can provide a quiet point of focus during a wind-down practice.

    Take care

    • Keep the sound comfortable and never strain the breath
    • Persistent headaches, sleep difficulty or blood-pressure concerns need medical advice rather than breath practice alone

  • Kapalbhati — forceful exhalation practice

    Kapalbhati is a traditional advanced breathing practice built around active exhalations. Learn the technique from a qualified teacher rather than using it as a treatment for digestion or another condition.

    Take care

    • Avoid during pregnancy, uncontrolled high blood pressure, hernia, glaucoma, or recovery from abdominal surgery
    • Stop immediately for dizziness, pain, palpitations or shortness of breath

  • Ujjayi — ocean breath

    Breathe through the nose with a very gentle narrowing at the back of the throat, creating a soft sound. The breath should remain easy and unforced.

    Take care

    • Stop if throat constriction feels uncomfortable or breathing becomes difficult
    • Do not use breath retention without qualified guidance

  • Sheetali — cooling breath

    Inhale gently through a curled tongue or softly pursed lips, then exhale through the nose. Traditionally used as a cooling practice in warm weather.

    Take care

    • Skip in very cold weather or when feeling chilled
    • Avoid during a respiratory flare, and stop if coughing, wheezing or dizziness occurs

Yoga

  • Tadasana — mountain pose

    Stand tall with weight spread evenly through both feet and take five comfortable breaths. This simple stance builds awareness of posture and balance.

    Take care

    • Use a wall or chair if balance is uncertain
    • Stop if standing causes dizziness or pain

  • Vrikshasana — tree pose

    Balance on one foot with the other resting below or above the knee, never directly on it. Keep a hand near a wall and practise both sides.

    Take care

    • Use support if you have balance, vision, joint or neurological concerns
    • Do not press the raised foot into the knee joint

  • Bhujangasana — cobra

    From lying face-down, lift the chest only as far as comfortable while keeping the shoulders relaxed and elbows soft.

    Take care

    • Avoid or seek guidance during pregnancy, after abdominal surgery, or with acute back, wrist or shoulder pain
    • Stop for sharp, radiating or worsening pain

  • Marjariasana — cat-cow

    On hands and knees, move slowly between a comfortable arch and rounded spine while breathing naturally. Keep the range gentle.

    Take care

    • Use padding and reduce the range for wrist, knee or spinal discomfort
    • Do not force the neck or lower back

  • Balasana — child’s pose

    Kneel and fold forward with support under the head or torso as needed. Use it as a brief resting shape rather than forcing depth.

    Take care

    • Modify or avoid with knee injury, late pregnancy, uncontrolled blood pressure or breathing difficulty
    • Come out of the pose if numbness or pain develops

  • Setu Bandhasana — bridge pose

    Lie on your back with knees bent and lift the hips to a comfortable height. The pose gently engages the legs and back without being presented as a treatment for mood or fatigue.

    Take care

    • Avoid with acute neck or back injury unless a clinician or qualified teacher has cleared it
    • Keep the head still while the hips are raised

  • Shavasana — rest pose

    Rest on your back or side with enough support to breathe comfortably. Use the final minutes of practice to let effort settle.

    Take care

    • During later pregnancy, rest on the side or use suitable support
    • Change position if lying flat causes breathlessness, reflux or back pain

Meditation

  • Trataka — candle gazing

    Place a steady candle at eye level and gaze softly for a brief period without forcing the eyes. Close the eyes when they tire.

    Take care

    • Avoid with photosensitive epilepsy or an active eye condition unless medically cleared
    • Stop for eye pain, marked watering, headache or visual disturbance

  • Mantra japa

    Sit quietly and repeat a meaningful sound or phrase at an easy pace, using the repetition as an anchor for attention.

    Take care

    • Keep the practice brief if stillness increases distress
    • Seek professional support for persistent anxiety, low mood, panic or thoughts of self-harm

  • Yoga Nidra — guided rest

    Lie comfortably and follow a guided rotation of attention through the body. It can support relaxation, but it does not replace the sleep your body needs.

    Take care

    • Practise somewhere safe where falling asleep is not hazardous
    • Ongoing insomnia, loud snoring or gasping, or severe daytime sleepiness needs medical advice