This yoga routine focuses on awareness of the jaw, tongue, face and breathing. The movements are gentle and should not be forced.
Navigator
Prepare the posture
Sit on a chair or folded blanket. Keep the spine upright, the shoulders relaxed and the feet or sitting bones well supported.
Jaw release
- Let the lips rest softly.
- Open and close the mouth through a small range.
- Move the jaw gently from side to side.
- Pause whenever the movement becomes uneven.
Tongue awareness
- Place the tongue softly behind the upper teeth.
- Relax the tongue into the floor of the mouth.
- Trace a slow circle inside the lips.
- Keep the neck and shoulders quiet.
Simhasana variation
Inhale comfortably, then open the mouth, extend the tongue and exhale with a moderate sound. Relax the face completely before repeating.
Quiet breathing
Finish with several ordinary breaths through the nose. Keep the jaw loose and the throat unforced.
Common mistakes
- Clenching the teeth.
- Forcing the tongue outward.
- Using a very loud exhalation.
- Repeating without rest.
Practice limits
Stop when the jaw, tongue, throat or neck feels sharply strained. Use a smaller range and learn stronger facial or sound practices from a qualified yoga teacher.