Ironically when we forget about "trying" to go deeper in a pose and instead focus solely on the fullness and depth of our breath, then we end up going further in the pose! An added bonus of staying with the breath is calmness of the mind and more compassion in our hearts.
A wonderful way to begin using the breath, and a great review at any time, is to lie on your back and support your entire torso with 2 or 3 blankets. Create a small pillow if that is comfortable for you. Keep the knees bent.
Place your hands on your belly, just above the navel, and observe the breath here. Do NOT force the breath by intentionally pushing the belly out; rather it's a soft belly that allows the diaphragm to descend down and seem as if the belly is filling. After 4-6 breaths here, move the hands and awareness to the lower rib cage. Repeat 4-6 breaths while guiding the breath beneath the hands. Finally, bring the hands to the upper chest, just below the collarbones, and experience the breath here (without force).
If the breath felt foreign in any of these three parts, keep your hands on that area and practice breathing here. This may take minutes of days. Work on it every night just before going to sleep, especially if the area of challenge is the belly.
Once you can feel the breath fill all three areas comfortably, then on one inhale take the breath from the belly to the mid chest to the upper chest. Exhale in the opposite direction. Initially the breath distinctly moves into three separate parts. Eventually it will flow like a wave. This is when the magic of breath begins to be realized.
Namaste,
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
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