1. Complete Breathing.
This pose is usually practiced in the relaxation pose and can naturally be incorporated into other poses as your awareness expands. For beginners it is best done lying down on your back on the ground. This enables you to feel what is happening to the ribs and diaphragm when you breathe. When the technique is fully understood, it can be practiced sitting or standing.
Technique.
» Bring your attention to the whole area beneath your ribcage and down to your hip. Gradually deepen your exhaling breath and feel all the muscles in these areas make a slow, firm contraction, consciously squeezing the muscles towards your navel centre.
» On the Inhalation, allow this area to expand slowly, as far as it wants to go, feeling round and full.
» Slowly exhale again, emptying the lower, then middle and finally the upper lung.
This is one complete breath. Try 20 of these, letting your mind follow the process of expansion and contraction, knowing that each conscious breath is bringing your mind to a calm and quiet place. This breath pacifies and calms the central nervous system.
Note: The abdomen must expand during inhalation and contract during exhalation, which is often the opposite of what you were taught when young.
Contraindication: If hyperventilation occurs, stop immediately and breathe easy.
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