- To begin, sit up as tall as can be, elongate through your spine. Breathe slowly in and out through the nostrils.
- Bring your awareness to the low lungs and imagine your low belly and back expanding with the inhale. As you exhale allow the belly to deflate like a balloon. Repeat several times.
- With inhale, begin to lift each breath higher and imagine filling the mid-belly and back. Allow the mid-chest region and rib cage to expand outwards. Exhale and repeat several times.
- Follow steps 2 and 3 and imagine lifting the breath all the way up to the rim of the chest and top of the back as you inhale, filling the clavicle region.
- Combine all 3 steps into a fluid, omni-directional breath.
Dirgha Pramayama is great to practice:
- Before yoga practice or meditation
- Within each yoga posture
- Before sleep
- Great for any moment of stress or anxiety to slow and soothe the nerves or in a moment of reflection or joy