Listening awareness can be included in a quiet yoga practice. The aim is to notice sound, jaw effort, neck position and breathing without trying to create a particular experience.
Navigator
Prepare the posture
Sit on a chair or folded blanket. Keep the head balanced over the rib cage and let the chin remain level. Relax the shoulders and hands.
Jaw release
Let the teeth remain slightly apart. Open and close the mouth through a small, comfortable range. Avoid pushing the jaw forward.
Gentle neck movement
Turn the head a small distance to one side, return to the centre and repeat on the other side. Keep the movement slow and controlled.
Listening practice
Notice nearby sounds, distant sounds and the quiet spaces between them. Avoid naming every source. Let attention remain open rather than searching for perfect silence.
Breath awareness
Observe ordinary breathing and notice whether the jaw or shoulders tighten during inhalation. Allow the breath to remain natural.
Optional humming
After a comfortable inhalation, make a soft humming sound during exhalation. Keep the volume moderate and stop before the throat or face becomes strained.
Common mistakes
- Pulling the head with the hands.
- Forcing a large neck range.
- Clenching the jaw.
- Making the humming sound too loud.
- Holding the breath while concentrating.
Practice limits
Stop when movement or sound work causes sharp discomfort, dizziness, jaw strain or neck strain. Learn extended sound practices and advanced Nada Yoga methods from a qualified yoga teacher.