@> Whelther you're sitting up or lying down, make sure your spine is in a long, supple line.
@> Swallow, and release the tension in your throat and belly.
@> Close your eyes and begin to inhale evenly through your nostrils. Focus completely on your inhalation, and make it long and slow.
@> As your breath fills your lungs, let your chest lift and your rib cage expand; feel your shoulders widen. Don't strain.
@> At the end of the inhalation, reverse the process as you exhale evenly through your nose.
@> Observe any changes in your body after this one long breath is complete. When you are ready, try again. Practice until you can do 5 to 10 long breaths with focused concentration.
Dream Health Online: Yoga
