Sit lotus (or similar) with an upright spine, relaxed shoulders, supported neck and head. Check your jaw and tongue are relaxed; keep the tongue soft and loose.
Hands rest on knees with thumb and forefinger touching (jnana mudra) or right hand in the palm of the left hand. Become aware of anus to pubic bone region. Try to lift upright from here. Focus your attention at the base of the pubic bone
- let the air empty out your lungs through the nostrils
- upon empty, contract your anus and feel behind the pubic bone
- inhale as if air is coming in through your pubic bone/ anus
- feel the diaphragm work and lower ribs expand, then chest
- let there be a one second pause after inhaling
- comfortably, slowly, smoothly let the air exit out the nostrils
- relax the anus contraction, slowly but not fully, upon exhaling
- feel the “air” exit, moving up the spine and out the head
- at the end of the exhale enjoy the pause, let it be natural
- then again contract the anus to fully empty lungs
- with anus contracted begin inhale process
- continue as described
- that is one round, do 20
- start with inhale and exhale the same length
- grow to exhale 1.5 times inhale and later to double inhale length
- do with eyes closed
- focus on entry and exit points (anus/pubic bone to crown)
Add this to your daily practice
Do every morning and before bed at night
Make sure you do it everyday
You will begin to develop your respiratory system, soothe the nervous system and become more aware within.
If you wonder about time in the morning then get up 15 minutes earlier.
This will give you more rest and energy than lying in bed.
Start this tonight.
No comments:
Post a Comment