Day 15

Build a Consistent Home Practice

April 1 – 29, 2016


Day 15 – Pranayama

Breath work

Find your center point! Welcome to Day 15!  


Today we will add to the work we’ve done on the previous pranayama practice days.  We start with making the inhalation and exhalation even in length.  Then slowly we begin to practice with breath retention at the very top of the inhalation.  

Listen to your body and breath.  If you need to stop and return to your natural breathing, please do so.  Ultimately, we are looking to feel steady and relaxed after this breathing session.

Plan for about 7 minutes with today’s pranayama.






Once we complete our 21 day journey together I will leave up the pages and videos for an extra week.  Then on May 8th they all will be coming down.  If you’ve missed a practice, or 2, or 3 🙂 sneak them in on the weekends, or the extra week we’ll have.  Because they’ll be going away May 8th.  The next challenge will be in July.  So mark your calendars!  It will be great to take with you on vacation!


Quick Question


Make a Wish!

Dandelions, Eyelashes, and Birthday Candles!  Do you make wishes as you blow the eyelash off your finger or the beautiful fluffy dandelions?

Here’s mine: I always wish on eyelashes and birthday candles!!!  Dandelion leaves are great in salads.  🙂


Let me know your wishing spot in the form below or a comment on Facebook.  🙂  


Quick Reminder:

The intention for this 21 Day Challenge series is to do something everyday Monday – Friday.  We are focusing on doing the basics at home and getting into a rhythm.  Pace and modify according to you needs.  I will always give you options.  Remember you know yourself best, listen to your instincts.



Download Your Journal Page

Click on here to download the Journal Page (then simply click the print icon or download arrow to save it to your computer).  I have filled in a sample one for you to see at the bottom of the page.  Get creative and find wonderful color pens!


Let’s play!

Here’s the video to guide you through the pranayama.  Check it out!  Remember to share comments on my Facebook page or share pictures of your 21 Day Challenge with me on Instagram.


Benefits of Pranayama

(Breath Work):

  • Lower Blood Pressure

    • I was able to experiment with this benefit.  I took my blood pressure before doing a breath work exercise and then again after I did the breath work.  My blood pressure did lower!  
  • Decrease Overwhelm, Stress, Anxiety, and Depression

    • We’ve all heard the “take 10 deep breaths” before we act on a strong emotion.  The deep breath will trigger receptors in the bottom of our lungs that send messages to our parasympathetic nervous system that even though things may be stressful, there is no saber tooth tiger waiting to pounce on us.  It’s not a situation of fight or flight.  Just every day craziness.  Which means there is no need to pump stressful cortisol hormones into our system that make us retain or gain weight!  Ack no!  Stress is not bad, it makes us stronger.  It’s when stress becomes overwhelm, too much, that we move into di-stress or dis-ease.  Breathe 🙂
  • Clarity of Thought

    • When we’re agitated our breath is usually shallow and short.  Think about the angry red faced person.  Sometimes we’re fearful that they’re actually not breathing!  When we take those deep breaths the big emotions start to dissipate and we are left with a bigger vision.  Solutions become more apparent and we are no longer swayed by distractions.
  • Boost Your Energy

    • Breath is life force, energy, prana.  When we make space for a deeper breath, we are making room for more life.  More energy.  There is a Sanskrit proverb that says, “For breath is life, and if you breathe well you will live long on earth.”

Journal Example



with light and love,

Missed a Challenge?

No worries, click on the day below to catch up.  🙂

Week 1 – Get your body moving.

Day 1

Restorative Yoga – Reclined Bound Angle

Day 2

Vinyasa Monday – Flowing Yoga Sequence

Day 3

Walking Tuesday – Meditation

Day 4

Vinyasa – Fire Up the Core Yoga Sequence

Day 5

Pranayama – Breath Work

Day 6

Restorative – Legs Up the Couch

Week 2 – Where’s your spirit?

Day 7

Vinyasa – Get Your Groove On

Day 8

Meditation – You Are What You Think!

Day 9

Vinyasa – Let’s Dance in the Sunlight!

Day 10

Pranayama – Breathe In, Breathe Out.

Day 11

Restorative Yoga – That’s How We Roll!

Week 3 – Where’s your spark?

Day 12

Vinyasa – Let’s Get Our Hearts Pumping!

Day 13

Meditation – The Answers are Within (Flame Meditation)

Day 14

Vinyasa – When in Doubt, Dance it Out!


Comments or Questions?  Send them to me here and I will get back with you as soon as I can.