Instructions
Sit in a comfortable position. Lengthen your spine.
Place your right hand over your belly and your left hand over your chest. Close your eyes.
Inhale into your belly, slowly and deeply. Feel your belly expand. As you continue the inhalation, feel your ribs expand next and then the base of your throat.
As you exhale, relax the upper chest, feel the ribs contract next and lastly the belly.
Each breath should flow naturally without tension. Repeat 5 to 10 rounds of this breath.
Alignment Cues:
Inhale and feel the belly, then chest, then throat expand
Exhale and feel first throat, then chest and lastly belly contract
Lengthen spine
Keep chin parallel to floor
Modification:
Place a firm cushion or rolled mat under your bottom to bring more length to your spine.