Practice this short, easy, and simple yoga sequence as preparation for breathwork, for meditation, to feel better–or just for the pleasure of doing it! It does not take much time to do. This sequence tunes every part of your ‘wind instrument,’ from your toes to the crown of your head, with emphasis on those that directly affect breathing: spine, core muscles, diaphragm, chest, and shoulders. It does not take much time to do this simple and easy yoga routine. While a daily practice is best, the minimum frequency is at least every third day.
To prevent the accumulation of the effects of stress, never allow more than two days between sessions. It works just like compound interest!

Benefits

Stretches and strengthens the muscles of breathing
Reduces stiffness, particularly in the rib cage and spine
Fosters correct posture, which alone can dramatically improve breathing by freeing up the diaphragm
Removes the physical effects of momentary stress and prevents those effects from becoming a permanent part of the body’s somatic memory
Stimulates the lymphatic system to increase elimination of waste products from the cells and organs

Time, Set and Setting

You can complete this sequence in less than 10 minutes. You can also extend it however long you like simply by repeating each exercise. If you have just a few additional minutes, however, I encourage you to do the optional meditation at the end—it only adds an additional 7-10 minutes. Eliminate all environmental distractions so you will not be disturbed or distracted during the exercise.