Your breath is the connection between your body and your mind. By calming your breath, you can relax your body and mind more deeply. Yoga breathing can increase your energy and open you to greater spiritual awareness. To help you understand the basics of yoga breathing, we'll start with a short relaxing exercise. As you practice, you will start to feel the effects for yourself. Let's begin!
• First lie down on a thick mat, carpet, or a firm bed. Rest with your legs comfortably apart. Place your arms about one foot from your sides, palms turned up. Relax your body onto the floor.

• Next, place one hand on your lower abdomen, the other on the lower part of your chest. Use your hands to feel your chest and abdomen move as you breathe. Notice the gentle expansions and contractions as your body moves with your breath

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• Close your eyes and mouth.
• Inhale slowly, gently expanding through your rib cage or abdomen, whichever is more comfortable for you.
• Pause one or two seconds. Pausing after each inhalation and each exhalation will bring you a deeper sense of calmness and relaxation. These pauses will increase your concentration and awareness of your body.
• Exhale slowly, gently contracting your abdominal muscles.
• Pause one or two seconds.
• Inhale slowly, gently expanding.
• For the next 5 minutes, continue to breathe slowly, smoothly, and comfortably without forcing your breath in any way. Make sure your exhalation is the same length or a little longer than your inhalation.
• When you are done, release conscious control of your breathing. Notice how you feel. Is your body more relaxed? Are your thoughts more quiet?

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Number of Repetitions
We suggest a number of repetitions for each pose. If you do too few repetitions, you may not become as deeply focused, or you may not stretch and strengthen yourself as much. If you do too many, the additional repetitions may fatigue you, or you may hurt yourself. After practicing the programs for a while you will get a feeling for whether you want to do more or fewer repetitions than we indicate. The number may vary from day to day. In general, try doing at least 4 and usually no more than 8 repetitions.

Eyes Opened or Closed?
To focus your attention inward, keep your eyes closed when you do lying, kneeling, or sitting poses. When you do standing poses, keep your eyes open, as you need, in order to maintain your balance.
Let's begin with the first lesson!

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