Prepare the chest for breathing. Lift the chest. Spread the chest
Feel the space between the diaphragm and the lower ribs
Inhale as you bring your awareness to the anterior spine and lengthen from
tailbone > lumbar> thoracic spine> cervical spine
Exhale yet maintain the lift of the spine. Let the diaphragm be soft but it does not “sleep” on the abdomen. Is there still space between the lower ribs and abdomen?
Be aware of the brain cells behind the forehead and move them to the
back brain. Return to this feeling during practice. Go slow, pay attention, relax.
FOCUSED BREATHING Breath in and up from the bottom of the chest to the sternum, to the top chest. Do not harden the breath. Let the inhale be an invitation. Exhale and relax the diaphragm but do not collapse the spine.
Breathe in and up to the center of the sternum and extend the inhale east and west under the collarbones. Exhale and relax the diaphragm but do not collapse the spine.
Long slow inhalations feel the inner surface of the ribs. Find the pause at the top of the inhale. Long slow exhalations and find the longer spacious pause at the bottom of the exhale. Continue at your own pace.
Allow the breath to be spacious, Akashic. Boundless. Continue to allow the inhale to be full but not hardened, endless, cloudlike in its fullness.
Long, slow, uninterrupted exhales. Timeless stillness. Enjoy the stillness at the bottom of the breath. The inhale invites itself. Observe.
Let the timing of your inhale, pause, exhale, pause, etc. be yours to find. Do not feel rushed of inhibited. Go low, pay attention, relax.
Whether you have 3 breaths, 10 breaths or 10 minutes is up to you. Sit quietly after pranayama and feel prana percolating.
Prepare the chest for breathing. Lift the chest. Spread the chest
Feel the space between the diaphragm and the lower ribs
Inhale as you bring your awareness to the anterior spine and lengthen from
tailbone > lumbar> thoracic spine> cervical spine
Exhale yet maintain the lift of the spine. Let the diaphragm be soft but it does not “sleep” on the abdomen. Is there still space between the lower ribs and abdomen?
Be aware of the brain cells behind the forehead and move them to the
back brain. Return to this feeling during practice. Go slow, pay attention, relax.
FOCUSED BREATHING Breath in and up from the bottom of the chest to the sternum, to the top chest. Do not harden the breath. Let the inhale be an invitation. Exhale and relax the diaphragm but do not collapse the spine.
Breathe in and up to the center of the sternum and extend the inhale east and west under the collarbones. Exhale and relax the diaphragm but do not collapse the spine.
Long slow inhalations feel the inner surface of the ribs. Find the pause at the top of the inhale. Long slow exhalations and find the longer spacious pause at the bottom of the exhale. Continue at your own pace.
Allow the breath to be spacious, Akashic. Boundless. Continue to allow the inhale to be full but not hardened, endless, cloudlike in its fullness.
Long, slow, uninterrupted exhales. Timeless stillness. Enjoy the stillness at the bottom of the breath. The inhale invites itself. Observe.
Let the timing of your inhale, pause, exhale, pause, etc. be yours to find. Do not feel rushed of inhibited. Go low, pay attention, relax.
Whether you have 3 breaths, 10 breaths or 10 minutes is up to you. Sit quietly after pranayama and feel prana percolating.