Yoga component Yoga One-Legged King Pigeon Pose II Stand, stretch and breathe
Start as described on page 17 and carry out the Stand, stretch and breathe (get taller) exercise, synchronizing with the breathing technique mastered on Day Two. Do this five times. It will seem more difficult to ‘get tall’ because the controlled breathing that you have now learned is not so much of a puff and blow as was the so-called deep breathing practised on Day One.
Already you see how the course changes as it proceeds, and you will feel yourself changing with it.
Four-second pendulum breath in. Concentrate on getting tall. Feel your stomach flatten and your shoulders rise with your chest as you elongate your spine.
Four-second pendulum breath out as you return to normal height.
2. Leg balance and breathe
Change to the Leg balance and breathe exercise (right
and left leg raising exercise), again five times for each leg using pendulum breathing.
a Four-second pendulum breath in as you lift leg. Concentrate on getting tall.
b Four-second pendulum breath out as you lower leg. Concentrate on its heaviness and lack of tension.