Breathing And Relaxation (With TRA Engaged)
20. Mat Stability Basic
- Lie comfortably on your back, with the legs bent up, or out straight along the floor
- Place one hand on your diaphragm (upper abdominal area), and the other on the lower abdominal area, just above the pubic bone; Engage the lower core
- Breath in through your nose for a count of 3-4 and then breath out through the mouth for a count of 3-4
- Feel for the movement of the diaphragm – it should rise into your hand on the inhalation, and relax down on the exhalation; aim to keep the gentle engagement of the core
- Continue this breath cycle for 2-3 minutes