b r e a t h
Breathing is the essence of yoga. The breath has four phases or aspects.
Try this. Lie on your back, bend your knees, bring the soles of your feet to the ground. Have your feet comfortably close to your buttocks and about hip width apart. Bring the arms a little away from the sides of the body, open the palms toward the sky. Gently draw the chin towards the throat so the back of the neck feels spacious and long.
S e t t l e. Let yourself be cradled by the earth beneath you. S u r r e n d e r.
N O W begin to follow the natural flow of your breath with your attention. Notice each e x h a l a t i o n, notice the s p a c e after the exhalation and before the inhalation. Notice each i n h a l a t i o n and the s p a c e after each inhalation. Continue to watch each aspect of the breath for a little while. When you're ready take a stretch if you wish. Sit up. Observe how you feel.