Hold
- Keep your trunk upright; move only your arms and head.
- Keep your knuckles in contact with your chin.
- Gently draw your abdomen inward as your chest expands.
Steps
Support
Both feet on the floor, together.
Exit
- After the final exhalation, return your head to face forward.
- Release your fingers and lower your arms.
One round
- Inhale through your nose, raising elbows and returning your head forward.
- Exhale through your mouth: head back, elbows together in front.
- Gaze
- Eyes open; forward during inhalation, backward during exhalation.
- Rhythm
- Six seconds per phase, with an audible throat sound.
- Rounds
- Two sets of ten cycles.
Adapt
Adaptations
- Wall referenceUse a wall to keep your trunk upright.
Variations
- Holds after inhaling and exhaling, as in square breathing.
Signals of effort
- Arms raised throughout repeated cycles.
- Cervical extension coordinated with each exhalation.
- Breath holds in the square breathing variation.