Welcome to IleWanderlust – a conscious space where Yoga, slow Travel and mindful living meet.
This page is a space to pause, breathe, and reconnect with yourself. Here you will find guided breathing techniques and meditation practices that you can try from the comfort of your home
Breathing Practices (Pranayama)
Nadi Shodhana (Alternate Nostril Breathing)
Balances both sides of the brain, calms the nervous system.
Steps:
Sit comfortably, spine tall.
Use your right thumb to close the right nostril, inhale through the left.
Close the left with your ring finger, exhale through the right.
Inhale right, close right, exhale left.
Continue for 5–10 rounds.
Ujjayi Breath (Ocean Breath)
Creates calm focus, ideal before meditation or yoga.
Steps: Slightly constrict throat, breathe in/out through nose making a soft ocean-like sound.
Meditation Practices
Mindfulness Meditation – Awareness of Breath and Body
Body Scan Relaxation
Loving-Kindness Meditation – Metta Bhavana
Yogi’s Tips
Dizziness
Sometimes, when practicing full yogic breathing, people who are used to breathing only into the upper chest may experience a brief sensation of dizziness. This is completely harmless. It simply occurs because of the suction effect that draws venous blood away from the brain—actually a beneficial reaction.
For those with slightly low blood pressure, this mild reduction in the tension of the brain’s capillaries may increase the feeling of dizziness. The remedy is simple: lie flat on your back and raise your legs vertically, at a right angle to your torso. Blood pressure will rebalance, and the dizziness will vanish instantly.
Can you continue the exercises? Absolutely. Within just a few days, the body adjusts and this minor inconvenience disappears on its own.
Beneficial Effects
Just five minutes of daily practice—ideally upon waking and before going to bed—helps calm the mind, restore balance, and bring a renewed sense of serenity to your day. At the same time, you will experience significant pranic benefits. This dynamic breathing technique harmonizes prâna and apâna, creating equilibrium within.
Musculature
The entire spinal musculature, along with the neck, is strengthened. A healthy spine—the body’s vital axis—requires strong back muscles for proper support. Drawing the knee toward the nose engages the abdominal area, toning the internal organs while encouraging proper posture and alignment.
Respiratory System
During inhalation, the posture promotes chest expansion and enhances pulmonary ventilation. In contrast, during and after exhalation, the forward bend and abdominal contraction, combined with the natural pressure of the thigh against the abdomen, ensure a complete emptying of the lungs. This process provides optimal, mechanical ventilation for the respiratory system.
Spinal Column
Beyond strengthening, the exercise loosens the spine from the neck to the sacrum, gradually mobilizing each vertebra and stimulating the spinal nerve roots. This gentle activation tones the internal organs and offers a calming effect, making it ideal both within a sequence of āsana and as a final exercise before sleep. The mild massage of the spine and abdominal organs promotes deeper, more restful sleep. Practiced in the morning, it reawakens the body, invigorates the lungs, and prepares you for the day ahead.
The prâna released at the base of the spine and guided along its length revitalizes the vital nerve centers, energizing them continuously and harmoniously, without strain or side effects.
Diet
Horace Fletcher, American dietitian, taught that we should eat only when we are truly hungry.
Modern man, instead, eats simply because “it’s time to eat.”
When genuine hunger arises (not to be confused with appetite, which is merely the desire to eat), even the simplest dishes reveal their full flavor and become unexpectedly delightful. In that moment, you discover the essence of being a true epicure.
By contrast, someone who overeats will never fully enjoy even the most sophisticated cuisine. Fletcher also advised: “Stop eating before you feel full, not when you are already full.”
He further encouraged us to clear the mind and avoid arguments at the table, so that meals can remain a source of pleasure and well-being.
If you’d like to go deeper, join me for guided meditation and breathing classes online or in person
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