HI Students,
Following is a lesson to help you broaden the areas available for you to breath. Remember that every moment in life requires breath to change. This exploration is designed to teach your diaphragm to move and expand in different directions. This will help to open you to more flexibility in your life and demeanor.
The next three workshops I will be teaching are in April, May and June.
~Donna
During this lesson move gently into the position explained and stop where you feel most comfortable. Breath as directed, in a natural manner using awareness and curiosity to guide you. After each movement sit back in your chair and rest before going to the next one. Have fun and enjoy! ~Donna
1) Sit at the edge of your chair and place your hands on top of your head with your elbows out to the sides. Move your head and elbows to the left and stay where you feel comfortable. In this position direct your breath sideways into the right side of your ribs, many times. Imagine your right lung expanding towards your ribs near your armpit, in the middle and near the lower ribs. Sense that when you inhale each rib on the right side moves further away from each other and when you exhale they move closer together. Rest. Now try the same exploration to the other side.
2) This time, sit and hug yourself with your hands on opposite shoulders and your elbows resting against your chest. With your head and eyes, look down towards your belly, round your back and roll your pelvis backwards. Stop where you feel most comfortable. Direct your breathing towards the floating ribs near your lower back area. Sense the ribs in the lower back area on both sides, widening on the inhale and narrowing on the exhale.
3) Sit and place your hands on your forehead with your elbows facing forwards. Look up with your head and elbows and allow your pelvis to roll forwards so your tailbone will face the back of your head. In this position, direct your breath towards your lower belly area and downwards towards your pelvic floor. Sense your belly becoming round like a pregnant belly on the inhale. On the exhale sense the belly move inwards and upwards.
4) In the same starting position as in #3, direct your breath towards your chest and upwards towards your clavicles. Sense when you inhale, your sternum from the inside of yourself moves away from your vertebrae between your shoulder blades.
5) Sit back in your chair and observe how your breathing has changed. Walk around and observe your breathing. Notice throughout your day how your breathing changes depending upon your activities, and your emotional and mental state of mind.