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DIRGA PRANAYAMA

Find a comfortable seated position.

Erect your spine, starting by tensing the pelvic floor muscles and creating a strong base.

From the tailbone- move up vertebrae by vertebrae stacking one on top of the other and stretching tall.

Allow the chest to come forward and the shoulders to fall down and back. Resting the head in line with the spine.

Close your mouth and connect with a nasal breath to centre and prepare for the practice.

After a full exhale, breathe in through the nose and fill the belly (diaphragmatic breath)

Once the belly is full, allow the air to continue moving up in to the ribcage (thoracic breath). Focus on expanding outwards, not upwards.

Once the ribcage is full, allow the air to move up into the chest and towards the clavicle (clavicular breath). Expand the chest forwards, rather than lifting the shoulders up.

Repeat this for 10 or so rounds or as long as it takes to get the hang of it.

Opening your respiratory system is like stretching, with each breath, more space will open up. Be patient and remember- no struggle, no strain.

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Welcome to the journey
‘A Quest of Bliss’.
Namaste 🌬 🍃 ✨️🤍

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