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Step 1
Practice deep diaphragmatic breathing. This breathing is done in and out of the nose. Since your nasal cavity is better designed to warm and purify the air you breathe it is much more physiologically relaxing and efficient for the body of you breathe through your nose. If you are dealing with sinus or respiratory concerns, then try inhaling through the nose and exhaling through pursed lips. Inhale through your nose and allow your abdomen to rise as if you were filling it with air. Then exhale through the nose and allow the stomach to relax as if you were emptying the air out. This is often backwards of the way most people breathe, however once again breathing this way allows you to strengthen your respiratory system and utilize oxygen more efficiently. It may take some practice to become comfortable breathing this way.
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Step 2
Try bridge pose. Lie on your back with your knees bent and feet flat on the floor about shoulder width apart. Press your back flat onto the floor, exhale through your nose and begin to lift your buttocks and hips off the floor slowly, vertebrae by vertebrae. Come up only as high as you feel comfortable. Make sure you do not let the head arch back. Keep your neck straight and the chin tucked into the chest. Then inhale through the nose and lower yourself back down, slowly vertebrae by vertebrae. Repeat five to eight times. On the last time hold bridge pose in the lifted position and take five to 10 deep breaths. Focus on opening the chest and shoulders. Then come down slowly and release.
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Step 3
Work on reclining bound angle. Lie on your back with your knees bent and feet flat on the floor about shoulder width apart. Bring the soles of your feet together, exhale through the nose and let your knees drop out to the side away from one another. This is a stretch for your inner thighs. The closer your feet are to your body the deeper the stretch so adjust as you need. In this posture the back will arch off the floor slightly. If there is no back discomfort this is fine. If it bothers your back just lift your knees higher up until the back can be pressed flat. Take five to 10 deep breaths through the nose. On each exhale focus on relaxing your hips and letting the knees come closer to the floor. Then on the inhale slowly draw the knees together and release.
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Step 4
Attempt bow pose. Lie on your stomach with your arms down by your sides with the palms facing the floor. To protect your back think about pressing the hip bones and belly down into the floor. Tightening the buttocks muscles will also really help to protect your back. On the exhale lift your head, shoulders, arms, hands, legs and feet off the floor. Try to squeeze the legs together. Reach back with your hands drawing the shoulder blades down the back. Reach back with your feet as well. This posture is more about lengthening the spine versus just trying to lift your body high up off the floor. Take five to 10 deep breaths through the nose. On each exhale focus on tightening your buttocks and drawing the shoulder blades down the back. If this bothers your low back, place a towel or blanket under your hip bones to reduce the arch in your low back. To deepen this posture grab either one (same a hand as foot) or both feet. Then as you lift off the floor, focus on pulling back with the feet to lift yourself up.
