If your December’s been anything like mine, you’ve been running around like a crazy person. The normal stressors of daily life combined with the preparation for family gatherings and gift giving leave little time for self-care and personal balance.
Luckily, yoga has tools that can help. The breath practice below takes a mere five to ten minutes a day and promotes focus, balanced alertness, and equanimity.
Balanced Krama (Segmented) Breath
- Come to a comfortable seated position. If you cannot sit comfortably, lie down with your knees bent and your feet flat on the floor.
- Over six breaths, lengthen your inhale and exhale to a comfortable (never strained!) length. Maintain this lengthened breath for six breaths.
- Break your inhale into two equal parts with a short pause in the middle. Maintain this breath for six breaths.
- Add a short pause in the middle of your exhale. This target breath is:
- Inhale first half, pause, inhale second half, pause
- Exhale second half, pause, exhale second half, pause
- Maintain this breath pattern for twelve breaths.
- Release the pause in the inhale, but keep the segmented exhale for six breaths.
- Release the pause in the exhale as well, keeping your breath lengthened and smooth for six breaths.
- Allow your breath to return to normal. Notice any effects of this practice on your energy level and emotional clarity.
Give this simple practice a try and let me know how it works. Happy Holidays!
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