Spinal Balance, Complete Breath & Resting Meditation

Updated: Jan 26, 2020

Asana Practice (Yoga Posture)

Spinal Balance

Step 1 (Fig. 1):

  • Kneel on all fours, with wrists under shoulders, knees under hips, fingers spread apart.

Step 2 (Fig. 2):

  • Keep your eyes focused on the mat to keep your neck in line with the spine. Inhale; simultaneously lift right leg straight behind you and left arm straight in front of you.

  • Arm and leg should be parallel to the floor: leg should be at hip level; arm level with shoulder.

  • Keep belly button pulled into spine and hips square to the mat.

  • Hold for a few breaths before lowering leg and arm.

  • Repeat on opposite side.


  • Improves balance.

  • Improves core strength.

  • Strengthens the arms, back, and legs.

  • Increases stamina.

  • Helps with concentration.

Pranayama Practice (Yoga Breathing)

Complete Breath

  • This breath can be done in a comfortable seated position or in Relaxation pose.

  • Relax; close your eyes.

  • Exhale completely. Inhale slowly and deeply through your nose. Allow your stomach to expand like a balloon, filling your chest and lungs.

  • Hold your breath; exhale slowly through your nose, squeezing out all the stale air.

  • If you wish, count to maintain your rhythm; inhale for a count of 5, hold your breath for 15, exhale for 10.

  • Repeat at least 5 times.


  • Relaxes the body and nervous system.

  • Purifies the respiratory system by expelling stale air.

  • Relieves tension and calms emotions.

  • Improves concentration.

  • Great for the complexion.

Dhyana Practice (Meditation)

Resting Meditation

  • Once or twice during your yoga session, stop your practice to check in with your soul. Try this meditation after your warm up and just before your final stretching before savasana.

  • Sit comfortably with your back straight.

  • Close your eyes and rest.

  • Breath deeply a few times. Inhale and count to 5. Exhale and count to 5.

  • Explore this space between postures. Allow who you truly are to be revealed.

Repeat a mantra silently or out loud:

I am one with the Universe. All is well with my soul.

  • This phrase may help you focus your awareness. Repeat it several times before continuing with the next pose and throughout the rest of your practice.


  • Slows the mind.

  • Reduces blood pressure and heart rate.

  • Calms the entire being.

  • Promotes peace and serenity.

  • Brings you back to the present.

Mantra (Positive Affirmation)

When you are feeling stressed out at work, in traffic or at home, try repeating a mantra, or positive affirmation. Repeating a mantra will allow you to feel peaceful and obtain a calm mind.

  • Sit comfortably

  • Close your eyes

  • Focus on the breath

  • Repeat the following mantra:

I am centered. I am relaxed. I am at peace.

Continue to focus on the breath while repeating your mantra for several minutes.

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