During the first few weeks of yoga practice you may find it hard to become aware of your breathing and abdominal movement. It may therefore be helpful to practice Preparation 1 with the help of your arms lie down. Place both hands over your abdomen and spread your finger wide so that you can cover the large abdominal area between your first rib and the pelvis. Slowly breathe in through your nose for two to three seconds and exhale for two to three seconds. Each time you inhale feel your abdomen rising against your hands and each time you exhale feel your abdomen descending. Continue this for one minute. Place a weight for example book on your abdomen and release your arms onto the floor in corpse pose. Continue breathing rhythmically and notice how your abdomen pushes the weight upwards during inhalation and relaxes downwards during exhalation. The other kind of preparation is keeping the weight on your abdomen cross your arms tightly over your chest and try to reach your shoulder blades. This pressure on your ribcage will automatically shift your attention to abdominal breathing. Then let your abdomen come down as you exhale. Continue this for one minute.
0 comments