- Place one hand on your heart and your other on your stomach.
- Take a moment and just notice your breath. Notice the inhale, the exhale and the space in between.
- Inhale slowly & deeply. Notice how your stomach expands into your lower hand. Exhale slowly, notice how your stomach relaxes back towards your spine
> Repeat
- Bring your attention to your rib cage. On your next inhale, feel your stomach expand, and then feel your ribs expand too. Exhale emptying your breath in reverse.
> Repeat
- Bring awareness into your upper chest. On your next inhale, feel your stomach expand, ribs expand and now your chest expand into your upper hand. Exhale from your chest, ribs & stomach.
> Repeat
- Repeat the last flow, but adding a pause at each phase.
- Inhale stomach – pause
- Inhale rib cage – pause
- Inhale chest – pause
- Exhale chest – pause
- Exhale rib cage – pause
- Exhale stomach
- Repeat as often as you like 5 or 10 times.
Yoga by Mārk 