BEGINNER LEVEL
Inhale: 4 sec
Exhale: 8 sec
Breathing ratio: 1/2
Technique: Flow PLB
Pace: 5 breaths/min
STARTING POSITION
Stand hip width apart, both hands on the chest one over the other, keep your core stable at all times.
INHALE 1:
Inhale as you squat bringing your thighs parallel to the floor (keep knees behind toes at all times),
lower your arms toward your ankles.
EXHALE 1:
Exhale slowly while lifting your heels up and standing with both feet on toes,
bring your arms straight up and above the head
INHALE 2:
Inhale as slowly squat on the L leg, bring R leg toward your L leg and place it on toes, bend with trunk
slightly forward, lower your arms to the front of the body.
EXHALE 2:
As you exhale go into the running move, by extending your R leg backwards, while extending your R arm to
the front, L arm is moving to the back in opposition.
INHALE 3:
Inhale as you squat bringing your thighs parallel to the floor (keep knees behind toes at all times),
lower your arms toward your ankles.
EXHALE 3:
Exhale slowly while lifting your heels up and standing with both feet on toes,
bring your arms straight up and above the head.
INHALE 4:
Inhale as slowly squat on the R leg, bring L leg toward your R leg and place it on toes, bend with trunk
slightly forward, lower your arms to the front of the body.
EXHALE 4:
As you exhale go into the running move, by extending your L leg backwards, while extending your L arm to
the front, R arm is moving to the back in opposition.
