Atma Core Yoga Practices

ATMAYOGA CORE BODY BREATHING

The purpose of this breathing practice is to open, stregthen and lengthen your core, strech your lung capacity, release old toxins, invigorate celular breathing, and prepare your body for full respiration in all positions.

I. FOUNDATION POSITIONS: (choose which is most comfortable)
    I.1 On Back - with knees bent lower legs resting on seat of a chair
    I.2 On Back - with knees bent, feet on floor, wider than hip width
    I.3 Chair Seated - sit forward, feet flat on floor, back away from chair:
    I.4 Floor Seated –on front 1/3 of firm cushion, gentle curve in low back

II.1 BELLY BREATH – FOCUS: “CLEARING”
POSITION
Thumbs at navel, little fingers at top of pubic bone

EXHALE
Pull navel in and up with a sounding sigh

INHALE
Inflate belly

REPEAT 6-10X

AFTER FINAL EXHALE
Hold breath out to edge of comfort INHALE
Relax, notice sensations, experience effects

II.2 THORACIC BREATH – FOCUS: “RELEASE”
POSITION
Hands wrap side of torso at ribs

EXHALE
Pull ribs firmly to core with a sounding sigh

INHALE
Inflate mid-torso, expand ribcage to sides

REPEAT 6-10X

AFTER FINAL EXHALE
Hold breath out to edge of comfort

INHALE
Relax, notice sensations, experience effects

II.3 HEART BREATH – FOCUS: “LETTING GO”
POSITION
Fingers along sternum, from throat to top of belly

EXHALE
Flatten sternum to spine with a sounding sigh

INHALE
Arch sternum forward and up, lifting the upper chest

REPEAT 6-10X

AFTER FINAL EXHALE
Hold breath out to edge of comfort

INHALE
Relax, notice sensations, experience effects

II.4 SPINAL BREATH – FOCUS: “SPACIOUSNESS”
POSITION
Hands and arms rest in a position of ease

EXHALE
Pull shoulder blades gently to spine and down towards tailbone with a sounding sigh

INHALE
Gently draw shoulder blades up and away from spine

REPEAT 6-10X
AFTER FINAL EXHALE

Hold breath out to edge of comfort

INHALE
Relax, notice sensations, experience effects

II.5 BREATH WAVE – FOCUS: “INTEGRATION”
POSITION
Hands and arms in a position of ease

EXHALE
Scoop out belly
Pull ribs to core
Flatten sternum to spine
Pull shoulder blades towards spine and down to tailbone
Squeeze out all breath

INHALE
Inflate belly
Widen ribs
Lift sternum
Inflate back

REPEAT 6-10X

AFTER FINAL INHALE
Hold breath in
Press chin and lift sternum towards each other
Take another sip of breath
Hold breath in to edge of comfort

EXHALE with a sounding sigh, relax, notice sensations, experience effect

II.6 SPONTANEOUS BREATHING – FOCUS: “STILLNESS”
POSITION
Hands and arms in a position of ease

RELEASE all techniques

REST lightly

EXPERIENCE BREATHING

EXPERIENCE BREATH PAUSE
a spontaneous pause happens from time to time. Relax into it when it occurs, it’s the place of deep stillness.