BEGINNER LEVEL
Inhale: 4 sec
Exhale: 8 sec
Breathing ratio: 1/2
Technique: Flow PLB
Pace: 5 breaths/min
STARTING POSITION
Assume position with L Leg bent front, knee at 90 degrees, R leg bent back, foot tucked under, L hand on L knee, R hand on L ankle.
INHALE 1:
Inhale in the starting position.
EXHALE 1:
While slowly exhaling, bend over the L front leg as far as possible, keep your back straight.
INHALE 2:
Place your hands behind on the floor behind back and lean back, head in line with the spine, keep shoulders relaxed.
EXHALE 2:
As you exhale, push your hips forward and up, keep extending spine diagonally back.
INHALE 3:
As you inhale, change legs now bending R front leg 90 degrees, bend L leg and tuck it under your thigh, R hand on R knee, L hand on R ankle.
.
EXHALE 3:
While slowly exhaling, bend over the R front leg as far as possible, keep your back straight.
INHALE 4:
Place your hands behind on the floor behind back and lean back, head in line with the spine, keep shoulders relaxed.
EXHALE 4:
As you exhale, push your hips forward and up, keep extending spine diagonally back.