Undercover Yoga 3 Become an Exhaler II

Posted by admin on March 27th, 2010

Become an Exhaler in bed in the morning

666 words will take you a good 3 minutes to read

Let’s, at least, imagine you are in bed and are deliciously awakening with greater ease as I taught in my December article Undercover Yoga I.

If you have also read and explored the February 2010 BBB you deserve the treat now; before breakfast.

This morning allow your next exhale to become slower again. Follow its sensations all the way to the end and feel what happens.

 1 of 2 things happens

You have either taken a long time observing your very slow and steady exhale and really “exhausted” the oxygen content in your blood to such a degree that the inhale comes surging in as if you turned on an inner vacuum.
(To be precise, it is not the lack of O2 but the abundance of CO2 that triggers inhalation)
…Or you followed your slower exhale to its end but less extensively and you dropped into a moment where ‘nothing’ was happening; the natural pause between exhale and inhale.

Exploring the opposite to reach our goal with even more ease

There is also a pause at the end of your inhale as the body turns around to release the air back out.  Can you find it?

In our stressed bodies though, that one is often misused for holding our breath and tightening our muscles even more.  This default pattern/stress response is exactly what I hope to soften within your nervous system by alerting and shifting your awareness to focus on the whole-body-pleasure that lies in an extended exhale.

The genius of Dr. Moshe Feldenkrais’ Method offers itself at this point to expand your brains sense of what I am proposing.  

Please do tighten up (your shoulders and chest, neck and jaw) on purpose as you inhale normally and hold it right there for just a moment…  Release your breath easily as you release your muscular tightening.  Be gentle and “Stay within the limits of pleasure!” – as Mia Segal my first Feldenkrais Trainer always said.

It is key here not to force anything so your experience will inform your cognition positively.  Try to do it with even less effort the next time.  Good!  Play with it another 2-3 times, each time finding more ways to do less.

Now feel into your body for any changes in the way you lie in your bed.  Your body’s inner organization increases with this kind of gentle exploration.  Paying attention to details in this way allows our inner intelligence to release unnecessary muscle action.  

You may find places like your neck, back or shoulders that have sunken more into your pillow or just a general sense of feeling nicer, without needing to put any specification on it.  Feeling around for any shifts as you rest (even if you do not notice anything different) is boosting your awareness and deepening your learning. 

If you know what you do – you can do what you want – paraphrasing Dr. Feldenkrais








Nothin’ happenin’

 After this little [de]tour to get to our goal of naturally deeper exhales I like you to play with that slower exhale a few more times.  You might really begin to like it, especially the space created by the pause.  As you explore and hang out in ‘nothin’ happenin’, notice what is happening to your whole sense of your self.

That Healing Feeling 

Breathing normally now, permit your attention to spread throughout your whole body with ease. What do you notice first?
Still that old tightness? Energy follows attention, so gently find and keep your focus and receptivity with the good, expansive, warm, spacious, lighter, flowing pleasurably releasing sensations.
Each time you look for those healing feelings you become a little bit more familiar with your bodies’ natural ability to let go.

If you have already done a few of these mindful exhales last night, [see BBB Feb.2010] your body more willingly shows your mind now how it can release even the relentless grip in your neck and shoulders, your forehead, jaw and belly, as well as around your back and hips.  

Welcome your self healing capacity!

Have a great day!

Thank you for reading.

With a smile


For next month’s 1st Birthday Celebration of Blogging my Body Bliss I might offer the “Nothin’ Happenin’ Meditation” to you

I love to hear from you and invite your feedback, comments and your own experiences.
My gratitude for non-stop learning goes to all my clients and teachers and I trust You also will benefit from reading and feeling.
You ONLY have to let the soft animal of your body love what is loves
– Mary Oliver

The author doesn’t take any responsibility for any possible consequences that might occur from your thoughts and actions.

Sabine Grandke-Taft

Embodiment Expert and Workshop Leader

for more information please go to



Creative Commons License

Sabine Grandke-Taft holds the copyright for her Blog but allows you to copy and distribute her work provided you give her credit and link back to her website www.radiantembodiment.com Thank you very much.

Light for your Mind

Posted by admin on January 31st, 2010

 Before I’ll offer more Undercover Yoga to you this pressing theme offered itself.

 578 words will take your about 3 min to read

 This winter my client Roxana experienced a heavier load of the bleak depressed feelings many of us dread repeatedly during this season.  The “Happy Holidays” are not so happy for many of us often based on our family history in combination with THE weather and too many clothe, keeping us away from direct skin contact with [our] nature.

light above Jan 1st 2010

Roxana noticed how the darker shorter days made her feel just like that – emotionally darker and physically collapsing inside her chronically problematic spine.  The “usual” stress she manages more or less well now had cut her off from feeling her light.  Her painful im-pressions piled up on one another until one more finally broke her strength to cope.

The De-pressing of our Well-Being 

Because of Graduate schools’ strain and added psychotherapy, which led to the re-incarnation of her unresolved traumatic experiences, Roxana had dropped her self care.  She had stopped her long walks in nature that had given her a sense of groundedness.  She gave up cooking and stuffed herself from the fridge.  She also drank more wine to relax her growing tensions which only supported her dis-embodiment.
Sounds familiar?

 “If it’s not one thing – it’s your mother”……

Her straight-A achievements couldn’t help when finally her mother’s demand for Roxana’s face at several parties [that included long air trips] pulled her even further outside her sense of self.

Especially during heightened pressure we women learned to pull-our-selves-together for the world.  Forced by hyper masculine ‘normalcy’ we are numbed against the human nature underneath our skin.  We vacate our body and crunch into our mind only narrowly surviving.  We separate from what moves our spirit and abandon the nurturing self-care we depend upon.

That day at my office Roxana just managed to close the door before  her  dams broke.  When she offered her desperate hope to just die her body trembled with exhaustion and angst.�
She had just come from her therapist leaving a very difficult session of profound insight into the lack of interest in life.  Than she hit massive traffic and was late for our session.  Roxana felt like a total failure and was ready to give up.

Touching for Life

I held her gently and long. I moved her achy body to reconnect with her awareness mainly guided by the Feldenkrais® Method.  As we ‘touched’ on all her overwhelming issues, her body began to soften and expand. Roxana’s breathe deepened and her head could let go.

When she left she was glowing from inside, she felt calm and present all the way through her feet.  Roxana was emanating the beauty, vulnerability and softness that comes from finding our inner connections, our true strength of aliveness.

 Sabine Limantour Beach Christmas Day 09

Later Roxana reported how this treatment had freed her from her minds life-less prison.  She was able to feel her whole self again. Her body gave her a spacious sense of being HOME.  The self-compassion that followed gave her desire to go out to the beach where she buried all of 2009’s burdens.  She had fun cooking and certainty that she could get through the next family gathering with a healthy ability to find the positive.  

Roxana’s journey highlights again that our body, not our mind, can contain life’s challenges. Our minds re-membering of our body’s vast capacity for well-being in the midst of overwhelm can return when we keep taking loving care of it first. Hugging and touching every day keeps us connected to our real power.

Thank you for your attention

with pleasure

Onward with Undercover Yoga
Next months Themes include: 

Become an Exhaler
Schlappe Noodle Fun
Life Spirals
Touch for
Ocean Motion in your Hips 


Please! Whatever you do – Stay within the limits of pleasure. Make it simple and easy.

The author doesn’t take any responsibility for any possible consequences that might occur from your thoughts and actions.


Sabine Grandke-Taft

Embodiment Expert and Workshop Leader
for more information please go to

Creative Commons License 

Sabine Grandke-Taft holds the copyright for her blog but allows you to copy and distribute her work provided you give me credit and link back to my website www.radiantembodiment.com  Thank you very much.











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