Definition of Adho Mukha Svanasana

Adho Mukha Svanasana -> Adho : Downward -> Mukha : Face -> Svana : Dog -> Asana : Pose = Downward-Facing Dog

Adho Mukha Svanasana is pronounced (AH-doh MOO-kah shvah-NAHS-anna)

Adho Mukha Svanasana (Downward-Facing Dog) is a yoga pose in which the hands and feet are on the floor and one's rear end is pointed up so that the body is in an upside-down V.  The Downward-Facing Dog deeply stretches the back, opens the chest, and builds upper body strength. *Dictionary.com

*Yoga Journal

Downward-Facing Dog: Adho Muka Savanasana

1.  Come onto the floor on your hands and knees.  Set knees directly below your hips [your feet should be hip-distance apart] and your hands slightly forward of your shoulders [also hip-distance apart].  Spread your palms, index fingers parallel or slightly turned out [all five fingers of both your hands should be evenly spread wide apart], and turn your toes under.

2.  Exhale while you lift your knees away from the floor keeping the knees slightly bent and the heels lifted away from the floor.  Lengthen your tailbone away from the back of your pelvis and press it slightly toward the pubis.  Against the resistance, lift the sitting bones toward the ceiling [and back], from your inner ankles draw the inner legs up into the groins, [heels may be turned slightly outward so that the outer edge of your feet are parallel.]

3.  Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor.  Straighten your knees but be sure not to lock them.  Firm the outer thighs and roll the upper thighs inward slightly.  Narrow the front of the pelvis.  [Adjust so that your sit bones are still stretching up and back.]

4.  Firm the outer arms and press the bases of the index fingers actively into the floor [make sure all five fingers on both your hands are still evenly spread wide].  From your actively pressing index fingers lift along your inner arms from the wrists to the tops of the shoulders [keep the arms straight but do not lock elbows].  Firm you shoulder blades against your back, then widen them and draw them toward the tailbone [keeping the shoulder blades pinned down].  Keep the head between the upper arms, making sure to not let your head hang.

[5.  Now while in Downward-Facing Dog adjust and align yourself, it is very easy to become misaligned while doing these steps, so take your time and align yourself correctly.   Heels hip-distance apart and turned out so that the outer edges of the feet are parallel, legs straight but knees not locked, thighs pressed back and turned in slightly and stretching towards the groin, hips and sit-bone reaching up and back, spine lengthened, back flat, tummy tucked, arms stretched straight but elbows not locked, arm muscles lengthened from fingers to shoulders, shoulder blades tucked, fingers wide and evenly spread, index finger actively pressed down, head between upper arms, neck lengthened.]

6.  The Downward-Facing Dog is one of the poses in the traditional Sun Salutation sequence.  It is also an excellent yoga asana all on its own.  Stay in this pose anywhere from 1 to 3 minutes.  Then bend your knees to the floor with an exhalation and rest in Child's Pose.

Downward-Facing Dog Pose

Picture from Illuminate Yoga

 The Downward-Facing Dog (aka Adho Mukha Svanasana) is a posture where the body forms an inverted V-shape that is said to stretch the whole body from shoulders to legs to spine and builds strength throughout the body, particularly the arms, legs and feet.  Downward-Facing Dog promotes the relief of fatigue and rejuvenates the body, improving the immune system, digestion and blood flow to the sinuses, and calms the mind and lifts the spirits. *Wikipedia

*Yoga Journal

Downward-Facing Dog: Adho Muka Savanasana

1.  Come onto the floor on your hands and knees.  Set knees directly below your hips [your feet should be hip-distance apart] and your hands slightly forward of your shoulders [also hip-distance apart].  Spread your palms, index fingers parallel or slightly turned out [all five fingers of both your hands should be evenly spread wide apart], and turn your toes under.

2.  Exhale while you lift your knees away from the floor keeping the knees slightly bent and the heels lifted away from the floor.  Lengthen your tailbone away from the back of your pelvis and press it slightly toward the pubis.  Against the resistance, lift the sitting bones toward the ceiling [and back], from your inner ankles draw the inner legs up into the groins, [heels may be turned slightly outward so that the outer edge of your feet are parallel.]

3.  Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor.  Straighten your knees but be sure not to lock them.  Firm the outer thighs and roll the upper thighs inward slightly.  Narrow the front of the pelvis.  [Adjust so that your sit bones are still stretching up and back.]

4.  Firm the outer arms and press the bases of the index fingers actively into the floor [make sure all five fingers on both your hands are still evenly spread wide].  From your actively pressing index fingers lift along your inner arms from the wrists to the tops of the shoulders [keep the arms straight but do not lock elbows].  Firm you shoulder blades against your back, then widen them and draw them toward the tailbone [keeping the shoulder blades pinned down].  Keep the head between the upper arms, making sure to not let your head hang.

[5.  Now while in Downward-Facing Dog adjust and align yourself, it is very easy to become misaligned while doing these steps, so take your time and align yourself correctly.   Heels hip-distance apart and turned out so that the outer edges of the feet are parallel, legs straight but knees not locked, thighs pressed back and turned in slightly and stretching towards the groin, hips and sit-bone reaching up and back, spine lengthened, back flat, tummy tucked, arms stretched straight but elbows not locked, arm muscles lengthened from fingers to shoulders, shoulder blades tucked, fingers wide and evenly spread, index finger actively pressed down, head between upper arms, neck lengthened.]

6.  The Downward-Facing Dog is one of the poses in the traditional Sun Salutation sequence.  It is also an excellent yoga asana all on its own.  Stay in this pose anywhere from 1 to 3 minutes.  Then bend your knees to the floor with an exhalation and rest in Child's Pose.

Definition of Tadasana

Tadasana ->  Tada : Mountain -> asana : Pose = Mountain Pose

Tadasana is pronounced (tah-DAHS-anna)

Tadasana (aka Mountain Pose) is often a starting position in a yogic routine which consists of standing with arms straight down one's sides for balance and alignment *Dictionary.com.

*Yoga Journal

Mountain: tada (tah-DAHS-anna)

1.  Stand with the bases of your big toes touching, heels slightly apart so that the second to the biggest toes are facing straight ahead of you.  Lift and spread your toes and the balls of your feet, then lay them softly down on the floor.  Your weight should be balanced evenly on the feet, the four corners of the bottom of your feet equally pressed to the ground.

2.  Firm your thigh muscles and lift the knee caps, without hardening your lower belly.  Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head.  Turn the upper thighs slightly inward.  Lengthen your tailbone toward the floor and lift the pubis toward the navel.

3.  Press your shoulder blades into your back, then widen them across and release them down your back.  Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling.  Widen through your collarbones.  Hang your arms beside the torso.

4.  Balance the crown of your head directly over the center of your pelvis, with the underside of you chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth.  Soften your eyes.

5.  Stay in the pose for 30 seconds to 1 minute, breathing easily.

Mountain Pose

The Mountain Pose (aka Tadasana) is a basic standing posture with feet together and hands at the sides of the body.  The pose is considered to promote confidence, happiness, good posture and creating space within the body.  The creation of space within the body may allow internal organs to work more efficiently improving respiration, digestion and elimination.  The Mountain Pose strengthens the abdomen and the legs *Wikipedia.

*Yoga Journal

Mountain: tada (tah-DAHS-anna)

1.  Stand with the bases of your big toes touching, heels slightly apart so that the second to the biggest toes are facing straight ahead of you.  Lift and spread your toes and the balls of your feet, then lay them softly down on the floor.  Your weight should be balanced evenly on the feet, the four corners of the bottom of your feet equally pressed to the ground.

2.  Firm your thigh muscles and lift the knee caps, without hardening your lower belly.  Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head.  Turn the upper thighs slightly inward.  Lengthen your tailbone toward the floor and lift the pubis toward the navel.

3.  Press your shoulder blades into your back, then widen them across and release them down your back.  Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling.  Widen through your collarbones.  Hang your arms beside the torso.

4.  Balance the crown of your head directly over the center of your pelvis, with the underside of you chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth.  Soften your eyes.

5.  Stay in the pose for 30 seconds to 1 minute, breathing easily.

Definition of Pashchima Namaskarasana

Pashchima Namaskarasana = Reverse Prayer Pose

*ehow.com

The Reverse Prayer Pose is an intermediate Yoga posture that is aimed towards increasing flexibility and strength in your upper back while at the same time familiarizing your body with the internal rotation of the arms.  As becoming more and more familiar with Pashchima Namaskarasana your will be begin to feel a heightened awareness and a calming of the mind.

*Reverse Prayer Pose / ehow.com

1.  Begin on the mat in Mountain pose (Tadasana).

2.  Relax your knees, bending them slightly as you reach your arms around your back until the palms of both hands come together.

3.  Press your palms lightly together, making sure that the fingers of both hands are pointing to the floor.

4.  Rotate your wrists, turning your hands until your fingers now point to the sky.  As your turn your wrists, keep your knees bent.  This will help the natural tendency for your ribcage to jut out during this hand movement.

5.  Press the outside edges of both hands lightly into your back.  Your fingers should now be both pointing up and running parallel with your spine [as seen in above picture].

6.  Press your feet into the ground as your straighten your legs and hold this position for 30 to 60 seconds.

*Keep in mind the Reverse Prayer Pose should be avoided by those that suffer from a wrist or elbow injury.  

A substitute pose for the Reverse Prayer Pose:

1.  Reach your arms around your back

2.  Grasp your lift wrist with your right hand and your right wrist with your left hand, palms facing each other.

It's Not a Competition!

I love to tell people "I"m always up for a challenge!"  When it's suitable for me to say that is.  And I truly am a person that is always up for a challenge, perhaps it is the competitiveness in me that makes it so or maybe it's the fact that I love the feeling of persevering through something difficult and coming out in the end with the proud feeling that I didn't stand down, which in a sense would make me masochistic- but lets leave that subject for another blog entirely.

I took a Vinyasa Flow class just recently, and found the Yogi's teaching style to be more geared towards toning and balance rather than relaxation or flexibility as some other classes are.  This particular practice proved to be the most difficult yoga practice I've had since starting, and of course "I'm always up for a challenge!"  There were a lot of tiring toning exercises and difficult balancing postures I had to Child Pose my way through but "I'm always up for a challenge!"  So naturally, if there is a pose that I even think I can possibly do- I try.

"Reverse Prayer Pose" the Yogi instructor announced, the students stood in mountain posture and took the  Reverse Prayer Pose, as did I.

In the midst of putting myself into the Reverse Prayer Pose I felt an instant burning and then a blast of pain go through my shoulders which had me doubled over holding my shoulders in an instant.  I quietly walked out of the classroom as best as I could without giving way to the embarrassment that I could not even do a Reverse Prayer.  I sat myself down on the bench in the women's dressing room, my hearing was going out, my vision darkening, nausea took hold of me and still my shoulders were in pain.  I put my head between my legs and breathed it out.

For 5-minutes I sat in the dressing room taking my time to have my shoulders feel better and myself as well.  The thought about not going back to practice crossed my mind, the pain had been excruciating but thankfully it was gone now.  I got up and went back into the practice.

The lesson I learned that day was, it is great to want to overcome a challenge, however one must know their limits.  While some forms of yoga can be easy for others it can very well be hard for some.  I've heard a Yogi say in class once, "don't push yourself too hard, do what you can", I believe that day I pushed myself too hard, in my quest to face a challenge I became competitive with myself and my abilities.  

And so I leave here saying to you what once the wise Yogi said, "don't push yourself too hard, do what you can" after all, it's not a competition.

Reverse Prayer Pose

If you read my latest article It's Not a Competition!  On my mishap during a class trying to do the Reverse Prayer Pose (aka Pashchima Namaskarasana) then you probably already figured out why I decided to do a post on this pose.  It's important to know how to get into and out of a posture safely, even if it does seem pretty easy, and since I did feel much pain trying to get into this pose as I'm sure I was doing it incorrectly somehow, I figure there may be others who have been through the same excruciating shoulder pain I had that day.

*e.how.com
Reverse Prayer Pose : Pashchima Namaskarasana

1.  Begin on the mat in Mountain pose (Tadasana).

2.  Relax your knees, bending them slightly as you reach your arms around your back until the palms of both hands come together.

3.  Press your palms lightly together, making sure that the fingers of both hands are pointing to the floor.

4.  Rotate your wrists, turning your hands until your fingers now point to the sky.  As your turn your wrists, keep your knees bent.  This will help the natural tendency for your ribcage to jut out during this hand movement.

5.  Press the outside edges of both hands lightly into your back.  Your fingers should now be both pointing up and running parallel with your spine [as seen in above picture].

6.  Press your feet into the ground as your straighten your legs and hold this position for 30 to 60 seconds.

*Keep in mind the Reverse Prayer Pose should be avoided by those that suffer from a wrist or elbow injury.  

A substitute pose for the Reverse Prayer Pose:

1.  Reach your arms around your back

2.  Grasp your lift wrist with your right hand and your right wrist with your left hand, palms facing each other.

Yoga Etiquette

When I enter the Yoga studio I immediately have the urge to speak in a whisper and tip toe around and when practice begins I feel as if it is only right to follow along at the pace of the Yogi.  These are only a couple of courtesy mannerisms I feel at the Yoga studio.  If you feel this way also, you are correct to, much like a library and driving on the road there are a few Yoga etiquettes you should follow when in the studio and during practice.  Being new to Yoga however I wasn't quite sure what the etiquettes were and found myself at times to be uncomfortable, afraid I was doing the wrong thing or being rude, so finally I decided to take action and look up Yoga etiquettes, this is what I found, I hope you find this information helpful as well.

*About.com
1.  Remove Your Shoes

Many yoga studios have a place for your shoes by the front door.  Since people will be walking around the studio barefoot, it is most hygienic if everyone takes off their outdoor shoes first thing.

2.  Turn Off Your Cell Phone

3.  Arrive On Time

Arrive at least 10 minutes before the class is scheduled to start.  If you do arrive late, don't enter a class more than 10 minutes late if it has already started.  Wait for the next class or another day.

4.  Respect the Teacher

You may discover halfway through the class that you don't care for this teacher, style, or hour of the day.  But you still should continue with the class, follow the teacher's instructions, take your Savasana, and chalk it up to experience.

5.  Keep Variations Appropriate

Keep in mind the level fo the class you are attending.  If it is an advanced class and some of the poses are too hard, it is fine to take a more basic variation of the poses being taught.  Usually the teacher will offer this option.  If you are attending a basic class, stick to the basic versions of the poses so you don't confuse new students.  The teacher will offer you the option to take a more advanced variation when appropriate.

When it comes time to take a vinyasa, always feel free to take either Knees, Chest, and Chine and Cobra or Chaturanga and Updog.

6.  Go to the Bathroom During Resting Poses

The best time to go is when there is a period of rest, either in Child's Pose or Downward Dog.

7.  Don't Skip Savasana!

Your final relaxation in Savasana is an important part of your practice.  Don't plan to leave class early.  If you must, tell the teacher in advance and take a short Savasana before you go.

Definition of Balasana

Balasana -> Bala : Child -> Asana : posture = Child's Pose

Balasana is pronouced (bah-LAHS-anna)

Balasana : Child's Pose as a simple relaxation position in yoga which can be substituted for Downward Dog during a sun salutation. *Wikipedia

*Yoga Journal

1.  Kneel on the floor, touch your big toes together and sit on your heels.  Separate your knees about as wide as your hips [so that the sides of your ribs are slightly supported by your inner thighs].

2.  Inhale as you lengthen your spine, exhale and bring your chest between your knees, your torso between your thighs, [the sides of your torso should be lightly supported by your inner thighs and your sit-bones should still be on your heels].  Broaden your sacrem across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs.  Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck. [These steps will help to lengthen your spine while in Balasana].

3.  Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders towards the floor.  Feel how the weight of the front shoulders pulls the shoulder blades wide across your back. 

Child's Pose

Demonstrated by Rory Earnshaw
picture from Yoga Journal

I've found that even the simplest of moves can be difficult for me, are my hips turned the right way?  This seems too easy, I wonder if I'm doing it incorrectly?  At first a lot of the postures just seemed plain awkward.  

The Child's Pose (aka Balasana) is described as a simple relaxation position in yoga.  The pose can become active through breath. Many yoga instructors recommend using this pose if a rest is needed and allow students to substitute this pose for Downward Dog during a sun salutation. *Wikipedia

What was supposed to be one of the easier postures, Child's Pose, I've just learned recently to do correctly, but with a class of 20-some students and one Yogi to lead them all, I understand how she missed to correct me.  But for those of you, who like me, are not quite sure, I hope this helps.

*Yoga Journal

Child : Balasana = bala (bah-LAHS-anna)

1.  Kneel on the floor, touch your big toes together and sit on your heels.  Separate your knees about as wide as your hips [so that the sides of your ribs are slightly supported by your inner thighs].

2.  Inhale as you lengthen your spine, exhale and bring your chest between your knees, your torso between your thighs, [the sides of your torso should be lightly supported by your inner thighs and your sit-bones should still be on your heels].  Broaden your sacrem across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs.  Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck. [These steps will help to lengthen your spine while in Balasana].

3.  Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders towards the floor.  Feel how the weight of the front shoulders pulls the shoulder blades wide across your back. 

Almost always instead of following step #3 I, with arms shoulder width apart lay them out in front of me while my torso and chest are between my thighs and knees.  My fingers are spread wide open and my arms are straight, sometimes I like to have a block under my forehead for support if I find that my head is dropping down to the ground due to straightening my arms- this will help lengthen the spine.  The advantage with having your arms straight and in front of you instead of laying along side your torso as directed in step #3 is that with your palms on the floor in front of you you can press down on the ground with your arms continuously straight and then push your hands slightly forward so that you can better plant your sit-bone while lengthening the spine, tucking in your shoulder blades and keeping your shoulders away from your chin.

Whichever way you decide to execute Balasana just make sure that you and your body are comfortable with it.

The 3 Oms

The sound "Om" is pronounced more like "home" = hOMe (but without the 'H')

All yoga classes begin and end with either one or three "Oms".  Sitting legs crossed, palms together at the chest, heads down as if in prayer the Yogi will say a word or two and ask us to join, if we would like, in a collective "Om".  The "Oms" do sound great, resonating within the practice studio, but what does it mean?  And why "Om"?

*Yogajournal.com 

Om is a mantra, or vibration, that is traditionally chanted at the beginning and end of yoga sessions.  It is said to be the sound of the universe.  

Somehow the ancient yogis knew what scientists today are telling us - that the entire universe is moving.  Nothing is ever solid or still.  Everything that exists pulsates, creating a rhythmic vibration that the ancient yogis acknowledged with the sound of Om.  We may not always be aware of this sound in our daily lives, but we can hear it in the rustling of the autumn leaves, the waves on the shore, the inside of a seashell.

Chanting Om allows us to recognize our experience as a reflection of how the whole universe moves- the setting sun, the rising moon, the ebb and flow of the tides, the beating of our hearts.  As we chant Om, it takes us for a ride on the universal movement, through our breath, our awareness, and our physical energy, and we begin to sense a bigger connection that is both uplifting and soothing.

And now that you know the meaning behind "Om", now that I know the meaning behind the Oms, next time when I join to chant the Oms at the beginning and end of class I will do it with this new knowledge in mind, and I'm sure the Oms will be even sweeter to my energy and my spirit.

Mixing it up to my benefit

If you are practicing yoga at the studio 3x or more a week then you probably pay a flat rate and are welcome to any of the classes any of the time, this is also the plan I am currently on.  So I find myself attending all sorts of classes, level 1, level 2, Ashtanga, Restoratives, Iyengar, Viniyoga, all of which I find to be helpful depending on what my situation is for that week.  

The freedom to attend any of the classes at any time has been a great benefit to me, on weeks where relaxation is a must I find myself taking more level 1 and restorative classes, during weeks when I'm full of energy and want to push myself I go for the Ashtanga and level 2 classes.  

The truth of the matter is, no matter how great it feels to Yoga it up one can get bored and burned out by taking the same classes, therefore, mix it up, what does your body and mind tell you it needs today?

The confusion with Asana

A month and half into my Yoga practices at the studio I was beginning to pick up a lot more terms, I didn't understand many of them and don't understand many of them even until this day (3 months since).  Some of the words are more easily picked up and can be deciphered by simply putting two and two together, for example, everytime we are in a relaxed standing position (known as the mountain pose) the Yogi will say "Tadasana", and so now I know that the mountain pose is also 'Tadasana'.  I have learned in passing what "Asana" means in the exact same way by listening to the Yogi lead and instruct the students.

When I finally decided to look the word "Asana" up I became slightly confused, I had thought the word "Asana" was one word to describe yoga postures, thus every posture can be described as Asana, but on my quest to learn "Asana" and it's meaning I came to find that the word "Asana" actually meant to sit down and is a body position associated with the practice of Yoga, originally identified as a mastery of sitting still in a position that is firm, but relaxed, for an extended or timeless period.  I was a bit confused having thought the word meant 'yoga postures' for such a long time, however, the thing about Asana is that it ALSO means yoga postures.  Though the original meaning of Asana may have been to 'Sit still' it later also became a term for various postures useful for restoring and maintaining the yogi's well-being as well as improving the body's flexibility and vitality, WITH the goal to cultivate the ability to remain in a seated meditation for extended periods *Wikipedia.

Thus, the word "Asana" with an actual meaning "to sit" originally describes a sitting posture to be held for an extended period of time that is relaxes yet firm ALSO is the word used as a term for yoga postures/positions.

Definition of Samadhi

"Samadhi" is defined by Dictionary.com in one manner

Samadhi

1.  The highest stage in meditation, in which a person experiences oneness with the universe.


Samadhi ('putting together', 'union') is further detailed as an intense concentration or absorption of consciousness, in which distinction between subject and object is eliminated; it is the eighth 'limb' of 'eight-limbed' Astanga Yoga.  Samadhi is the consequence of meditation rather than the state of meditation itself.  *Encyclopedia.com

Samadhi is achieved through yoga in which the yogin's consciousness is absorbed in the object of meditation and there is no awareness of the physical or material world.  *Encyclopedia.com

The Breath, and my life

The breath (Pranayama) is vital in Yoga as it is one of the levels a student is trained in order to achieve Samadhi.  This is done by controlling the breathing to be an effortless, smooth, even rhythm which is synchronized with the Yoga postures (Asanas).

Mouth closed, long smooth inhales opening the throat, fill the lungs keeping the stomach in... and then... exhale through the nose, long and even exhales, keeping the stomach in still.  Synchronized with the Yoga postures I feel focused and calm.  Yes, it is very apparent that the breathing technique here is just as important as the Yoga postures.

I suffer from prolong head-aches, once a month usually around my cycle my head will go 3-5 days at a time, pounding.  I found that the breath, the breathing technique learned in Yoga helped.  I first realized the advantages of the Yoga breath when I attended class one day with such a head-ache, 10-minutes into class I realized my head-ache had receded and then gone, poof!  Just like that.  Later on I utilized this breathing technique at home at my own leisure when such a head-ache would appear once again, and like before the pain receded.  The pain does not always recede completely but it does diminish noticeably.

Now when I find myself in a stressful situation or at such a moment that I am about to burst from anger (which is very rare) I utilize the breath and I find that it helps.  It helps to calm and to relax, I am beginning to believe that the antithesis of these two things are what drives people mad- so, I find that I have learnt a life-long way to keep things calm and relaxed when needed.

I sit in the car up-tight as my friend weaves in and out of traffic barely missing bumpers and scraping parked cars - I inhale smooth and deep & exhale smooth and deep.

I get rather upset and my feelings are hurt when my controlling mother repeatedly tells me I'm gaining weight - I inhale smooth and deep & exhale smooth and deep.

I tuck into bed and am looking forward to sleep but I know I'll be tossing and turning for the first hour - I inhale smooth and deep & exhale smooth and deep.

It's been a long day and I am exhausted - I inhale smooth and deep & exhale smooth and deep.

Try it once with me now...

- Sit up with your back straight, nose parallel to the ground and your tummies tucked comfortable in

- Widen through the collar-bone, shoulders aways from your ears

- Relax your face and close your eyes if you would like

- Close your mouth

- Breath in slow through your nostrils, smooth and deep, filling your lungs, opening your throat, tummies being sucked in

- Hold for just a moment

- Keepng tummies tucked in still, exhale through your nostrils, slow and smooth, completely emptying your lungs

- Hold for just a moment

and repeat