Breath Observation

Breath during Asana (postures) should be steady & comfortable. Observing this
flow deepens our connection between our body and mind. The following breathing
technique supports the natural movement of the spine - Extension on inhale and
returning to natural relaxed position on exhale.
Exhale - begins by gently contracting lower abdominal muscles; breath moves in
an upward direction from here, exiting via the nostrils
Inhale beginning at the nostrils and moves in a downward direction towards chest
and upper abdomen, both of which will naturally extend.

Kneeling sequence
*Become familiar with the below sequence and then try incorporating the breath as
described above.
*Any health concerns please speak to your medical practitioner prior to practice and always
only do what feels right for you.

In

Out

In

Out

Out

In

Out

In

(1)

In

Out

In

Out

In

Out

Can bend knees

knees can lower to floor

Return back to start and repeat 4-6 times

Out
In

(2)

6 times

(3)

Rest