We lie down on the floor, or on a mat. Back resting on the ground, legs bent, feet supported.
If we feel our head falling backwards, we place a small support to align it with the rest of the body.
Now we place our hands between the chest and the belly. The palm of the hand will be approximately at the height of the last ribs.
The right hand on the right side and the left hand on the left side.
Breathing naturally we begin to feel that when we bring air in our hands tend to rise slightly, while when we exhale and the air comes out our hands tend to fall.
Remember: natural breathing, there is no need to force inhalation or exhalation.
Hold the position for at least two minutes, concentrating on the movement induced by the breath on the hands.
Then we bring our hands back to our sides and rest for a few moments.
Now, let’s bring our hands under the lumbar area, at the height of the kidneys as in the post “Breathe to train our abs“.
Breathing naturally, let’s pay attention:
when we inhale, bringing the air into our lungs we feel that our lower back presses slightly on hand. Sometimes the pressure is so light that it is almost imperceptible, it takes a little practice.
when we exhale, the air leaves the lungs and the lumbar part of the back slowly detaches itself from the hand underneath
We remove our hand from under our back, returning to the starting position.
With this training we restored mobility to the entire diaphragm, working both the front and back parts.
