- Come to a comfortable seated or lying position. You can sit in a chair or on the floor, or lie on a firm surface with your knees bent. All that matters is that you are not “slouched." You should be physically comfortable and your spine should be neutral.
- Notice how you feel before beginning to practice, in your body and in your breath. Then notice how you feel in your thoughts and emotions. Don’t worry if you don’t feel as you think you “should.” Just notice whatever comes to mind and be grateful for the awareness.
- Gradually, over 6 breaths, lengthen both your inhale and exhale. If your lengthened exhale is longer than your lengthened inhale, great. If your inhale is greater than your exhale, shorten it until both are equal. The inhale should not be longer than the exhale and at no time should you strain your breath.
- Once you reach a lengthened breath, breathe for at least 12 breaths at this lengthened breath.
- Once you finish 12 or more complete breaths, take 6 or more breaths to gradually bring your breath back to a natural rhythm.
- Notice any changes you feel after this practice, without trying to judge them as “good” or bad.
- Note your experience with this practice and what you noticed before and after it in your practice journal.
Tracy WeberCome visit Whole Life Yoga in Seattle, and check out my author page for information about the Downward Dog Mysteries series. MURDER STRIKES A POSE is available for preorder now from Amazon, Barnes and Noble, Whole Life Yoga, and other retailers!