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OPEN MIND OPEN BODY Ideas for Your Yoga Practice |
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Basic
Breath Awareness The
most basic breathing practice is simple breath awareness. Come into a
comfortable seated position - cross-legged, kneeling, or in a chair. It's
important to have the spine straight, so that the lungs and torso have
room to expand in all directions as you breathe. To lengthen the spine,
consider sitting with a folded blanket just under the hips (cross-legged)
or between the hips and heels (kneeling). Close
your eyes and bring your awareness to your breath. Begin by simply
noticing each breath as it happens. As you inhale, notice that you are
inhaling. As you exhale, notice that your are exhaling. Continue this
noticing until you feel your awareness settling comfortably and reliably
on the breath. You can then refine your awareness, by noticing more subtle
aspects of the breath. Consider shifting your awareness to the following
aspects of the breath: · Notice the
breath entering and exiting the body at the tip of your nose. · Notice the
breath move through the airway, from the nose to the mouth to the throat
as you inhale, and from the throat to the mouth to the nose as you exhale. · Notice the
quality of your breath: Does it feel jagged or smooth? Does it feel rushed
or slow? Does it feel shallow or deep? · Notice the
sound of your breath: Can you hear it? What does it sound like? · Notice the
length of each inhalation and exhalation. Are they even? Is the
breath slowing down or speeding up? · Notice the
belly moving with the breath. Place your hands on your belly and feel the
belly expand and contract. · Notice the
rib cage moving with the breath. Place your hands on your rib cage and
feel the ribs expand and contract. · Notice the
chest and upper back moving with the breath. Wrap your arms around your
upper chest and shoulders, and feel the chest and upper back move with the
breath. (see the hug
breath for a more detailed
version of this observation). · Notice the
full dimensionality of your breath: radiate out, in all directions, with
each breath. Continue
to notice whatever you notice - go deeper with this awareness practice and
notice the subtleties of your own breath. With this practice, you are not
trying to consciously control the breath. However, as you become more
aware of the breath, you may find that the quality of your breath changes.
Allow this to happen naturally, without strain or effort. Suggested Practice Time: 5 minutes or longer. Practice several times a day, if possible. This is a practice that can stand on its own, whenever you have the chance to practice it. Return to Ideas for Your Yoga Practice
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