INTEGRATE PRANAYAMA PRACTICE INTO YOUR DAILY ROUTINE
Pranayama are breathing exercises which balance the body many different ways.
Complete Breath is an exercise which may be done anytime, anywhere for relaxation and health.
Lie on your mat, face up, arms lying loosely by your side. Gently close your eyes and mouth. For a few moments observe the rhythmic ebb and flow of your normal breath. Then place your hands lightly around the area by your navel. Exhale slowly emptying your lungs as completely as possible. Do not force. Now inhale slowly through the nose, gently pushing out the abdomen, then expanding the rib cage, and finally raising the upper chest and shoulders as you complete the inhalation. At the end of the inhalation you will notice a slight retraction of the abdomen. This is the beginning of exhalation. In the same order exhale through the nose as you tighten the abdomen, the contract the ribs and finally relax the shoulders. Inhalation and exhalation should follow each other smoothlyand easily in a wave-like pattern. Determine your own pace. This technique may require a little practice. Make certain to avoid any kind of strani in your breathing.
Elizabeth Trutwin, GRT, LLC I
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