Sukhasana (Easy Pose), Seated Lotus Pose (Padmasana)
- Start with both legs stretched in front of you in Staff Pose (Dandasana). To lengthen your legs and spine, grab the sitting bones and draw the flesh out.
- Place yourself in a relaxed cross-legged position. You should sit in Easy Pose (Sukhasana), Half Lotus (Ardha Padmasana), or Full Lotus (Ardha Padmasana) on a throne (Padmasana). When you stretch up into the neck, press the sitting bones into the earth. Raise your brows to the stars and lift the top of your head.
- Place one hand on top of the other and gently brush the thumbs.
- Lock your eyes gently. Take these steps to do the 1:4:2 Healing Breath Zen Meditation:
- Feel your lower belly stretch as you spread it out as you inhale for a count of four. For the count of 16, hold and keep the oxygen in the lungs. When you exhale, squeeze the belly button down to the spine for a count of eight. As you count through the package, visualise the figures. This will aid in the development of "one-pointed concentration." Your breathing must be so quiet that it doesn't disturb a feather. Each count should last for one second.
The exercise is completed after 10 breath cycles have been completed. The ego should not be allowed to interfere with an authentic yoga exercise. Don't try to "perform" the drills in front of a crowd. This is a path that is special to you. Explore and articulate yourself when reaping the many physical and emotional advantages. This breathing exercise is known as Abdominal Breathing, and it can be used in your yoga practice.