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Samahita Retreat, Koh Samui Thailand
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“Any fool can handle a crisis, it's the day to day stuff that wears you out.” ∼ Anton Chekov
Home • • • Yoga and Breathing

Yoga and Breathing

The 3-minute breathing break

Follow and DO as you read.

Sit at the edge of your chair.
Try to straighten your spine.
Put one hand on your navel.
Put the other hand on your heart center.
Inhale through your nose.
Exhale out your nose.
Notice the position of your tongue.
Let it soften, loosely placed.
Blubber your lips.
Roll your shoulders back.
Inhale in the nose for 1-2-3.
Exhale out for 1-2-3.
As you inhale, feel the breath in your lower hand, then upper hand.
As you exhale, feel both hands sink back in.
Put full attention on the breath.
Inhale to the lower hand 1-2- to the upper hand 3-4.
Pause for 1.
Exhale out the nose 1-2-3-4.
Pause for 1.
Continue this pattern.
Inhale to the lower hand 1-2- to the upper hand 3-4-5.
Pause for 1.
Exhale out the nose 1-2-3-4-5.
Pause for 1.

Move away from your computer when you finish reading this:
Turn away and close your eyes.
Let your eyes soften and relax in your head.
Do at least 10 rounds of this.

After this, let your hands go to your knees.
Do 3 rounds of this:
Inhale 1-2-3-4.
Exhale 1-2-3-4.

Stay aware of the breath.
Keep it as you go about your activities.

Do this several times a day.
Gradually increase the number of rounds,
Increasing by one at a time, at your pace, until 25.

Make it a habit and do it anywhere.

Good health and happiness to you!