Lecture Notes: Simple Movement with Breath

Introduction

• Simple movements with breath guidance.
• Sequence of movements demonstrated.
• Option to add repetitions.

Initial Position

• Start on hands and knees.
• Toes tucked under, feet behind knees.
• Knees hip-distance apart.
• Palms slightly in front, shoulder-distance apart.

Breathing Cycle

• Exhale through the mouth to start.
• Begin inhalation.

Movement Sequence

Inhale

• Wheel chest forward through upper arms.

Exhale

• Round through spine from pelvis to chest.
• Look back at thighs.

Inhale

• Reach chest forward.
• Move from pelvis through mid-upper spine.
• Maintain length.

Exhale

• Buttocks to heels, toes tucked.

Leg Extension

Exhale Left Leg

• Extend left leg back.
• Ground left big toe mound.
• Prevent pelvis shift, keep right hip in.
• Tailbone towards left heel.
• Option to lift left foot slightly.
• Press through palms, lift front spine.

Exhale Right Leg

• Extend right leg back.
• Prevent left hip shift, keep left hip in.
• Ground right big toe mound.
• Option to lift right foot slightly.
• Press through palms, lift front spine.

Repetition

• Repeat cycle a few times on breath.
• Use movements to gauge body orientation.
• Relates to discussion on midline Tadasana.

Seated Meditation

• Sit on blankets or pillow for pelvic space.
• Avoid sinking down fully.
• Try a couple of times to see effects.

Conclusion

• Use movements to assess body alignment.
• Practice seated meditation with proper support.