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The Beginner's Guide to Hatha Yoga

Full Yogic Breathing

This basic exercise will help you develop awareness of your breathing patterns.

1. Lie down on your back.
2. Close your eyes and breath through your nose.
3. For the next 10 breaths:
• Visualize each breath moving into the lower abdominal area. Imagine a light filling the abdominal area each time you breath in.
• Each time you breath out, visualize tensions freeing from your body.
4. For the next 10 breaths:
• Visualize each breath moving into the area in the middle of your chest (your stomach). Imagine a light filling your stomach each time you breath in.
• Each time you breath out, visualize tensions freeing from your body.
5. For the next 10 breaths:
• Visualize each breath moving into the area in the upper part of your body (upper back, collarbones, shoulders, neck, throat and head). Imagine a light filling these areas as you breath in.
• Each time you breath out, visualize tensions freeing from your body.
6. For the next 10 breaths:
• Visualize each breath moving into the lower part of your body, followed by the middle-section, followed by the upper section of your body. Link the 3 areas of your body each time you inhale.
• Each time you breath out, visualize the breath moving from you upper body to the lower body.

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