Day 208- Neck Pull in 3 Breaths

This exercise makes the advanced exercise of the neck pull even harder. (If you can imagine)

To do this exercise you will need a mat.  Start lying on your back with your legs long beneath you and your hands clasped behind your head.  Inhale into the back of the ribs and exhale as you lift your head, neck, and shoulders into the air.  Inhale here and then exhale as you roll up so that only the low back is on the ground.  Inhale one more time and then exhale as you complete the movement to sitting.  Take three breaths to return to the floor and then repeat 3-5 times.

Things to think about

If you have osteoporosis you can start this exercise in a sitting position.  Hinge back in a neutral spine and take three breaths and then return to sitting.

Often in the Neck Pull people get stuck at the ribcage.  When you take the second breath be sure to get all of the air out of your lungs which will lengthen the spine at the ribcage.

  

Day 34- Pitcher Breath (combination)

This exercise is a combination of the previous breath exercises.  The breath in this exercise allows the body to move in three dimensions, and increases breath capacity.

To do this exercise you will need a mat. Start by lying on your back with your knees bent and your feet planted in the ground.  Begin the inhale with an expansion in your belly, then as you continue your inhale expand into your ribcage, and finally at the end of the inhale let your chest rise.  Then, you will begin your exhale by releasing your breastbone to the spine, then continue exhaling as you narrow the ribcage, and finally let the belly fall to the spine.  Repeat starting with the belly breath again. Repeat 3-5 times.

Things to think about

The name of this breath pattern is also an image.  When you inhale imagine that you are filling a pitcher from the bottom to the top, and then as you exhale imagine emptying the pitcher from the top to the bottom.