In this sample exercise, keep your breathing simple, and you will find that your breath comes naturally as you move. Your breathing should initiate the movement. Place your conscious awareness at the “origin of movement” by being very present in your mind as you begin to breath. Your mind goes to your breath and the movement follows. The expansion and contraction of your muscles occurs via the movement of your breath. When your breath ends, your movement will stop naturally.

This natural relationship between your movement and breath occurs in all poses, from the simplest to the most complex. Every movement is done through a full, conscious breath. Breathing is the best part of the game. So, try to stay deeply aware of your breathing. If you keep your attention on your breathing the whole time, you will experience miraculous effects.

Apanasana, Downward-Moving Vital Energy Posture

Intention: to gently stretch your lower back and encourage lengthening of the exhalation.

Start lying on your back, knees bent, feet off the floor, placing your hands on or behind your knees.

Exhale gently, bring your knees and thighs toward your chest.

Inhale move your knees away from your chest, straightening your arms.

Keep your hands on your knees, arms and shoulders relaxed. On exhalation, gradually tighten your belly, dropping your chin slightly as you pull your knees in.

Repeat 8 times, progressively lengthening the exhalation with each repetition.