Over the course of the next three sessions,
We'll be learning how to articulate different portions of the torso while inhaling.
Each one of these articulations should be practiced multiple times until you feel that you can articulate and breathe in this way without difficulty forcing,
Exercising a sense of mastery over the movement.
Once all three are mastered,
They will be combined for a three-part inhale.
Today's articulation is best suited for a seated practice at the edge of a firm chair with your heels directly underneath your knees.
If you physically cannot keep this position,
You can find support for the seated position and you can also stand or recline.
Drop your heels on the ground a few times and feel the bones resonate in your body.
Know that the bones sense vibration.
Begin to breathe through your nose,
Softly and evenly.
Find the pubic bone at the front of your pelvis near the base.
As you inhale,
Drop your pubic bone down away from your heart and expand the low side ribs.
Gently release the exhale naturally up the center line of the body.
This will be our first articulation of the torso for our inhale.
The pubic bone moves away from the heart and the low side ribs expand for the inhale.
As you exhale up the center line of the body,
Allow the pelvis to balance and center.
As you move through cycles of breath,
Keep softening your effort and refining the movement.
Look for it to feel light and effortless.
Return to a normal breath.
Breathe gently and evenly through your nose.
Apply the articulation once more,
Dropping the pubic bone away from the heart and expanding the side low ribs as you inhale.
Release the exhale up the center line of the body,
Letting the entire torso align to the center line of the body.
Gentle,
Soft sips of air.
Easeful,
Natural exhalations.
Return to a normal breath if you haven't already.
Breathe on.
We are one.
