Things You'll Need:
- Loose, comfortable clothing
- Yoga mat
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Step 1
Sit in a comfortable position with your legs crossed in front of you, or in padmasana, and your eyes closed.
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Step 2
Straighten your spine, stretching it up so your neck is comfortable yet extended, and your head is in line with your spine. At the same time, rest your hands on your knees, palms down.
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Step 3
Begin to concentrate on how you breathe naturally, where the air moves and the sound it makes.
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Step 4
Deepen the breath, making sure to inhale through the nose, and draw it into the belly, letting it expand through the rib cage and chest.
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Step 5
Hold lightly for a moment, allowing the pressure to be felt though the body.
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Step 6
Exhale through the nose, releasing it from chest, rib cage and then belly, almost squeezing it out until the stomach moves in toward the spine.
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Step 7
Repeat, making the breath slower and deeper each time.
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Step 1
Sit in a comfortable position with your legs crossed in front of you, or in padmasana, and your eyes closed.
-
Step 2
Straighten your spine, stretching it up so your neck is comfortable, yet extended, and your head is in line with your spine.
-
Step 3
As you relax the muscle of the stomach, begin to breathe rapidly through the nose, paying close attention to the inhalation and exhalation of the breath. Keep them both even and equal.
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Step 4
As you find a rhythmic pace for the breath, make sure it remains shallow, almost as if you’re sniffing the air around you, keeping it focused at the tip of the nose.
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Step 5
Continue the breath technique for 1 minute, allowing the stomach to almost pulse in time with your inhalation and exhalation.
