Getting Started with Zoe

Movement Movement: Week 1Name: Finding Room to BreatheHow often: Daily at least once or twiceGreat paired with: Any pause in activity, especially right before you begin or after you end a particular activity or part of your day. eg. after you arrive but before you begin working, in your car before or after work, before you sit down at your computer. This is perfect for whenever you need a reset.What: Sit quietly for a moment and notice where your breath is moving in your torso. You can bring one hand to your belly and one to your chest - is there movement in both easily? Try hands on the kidney space. Can you feel that space widening as you inhale and narrowing as you exhale? If you aren't getting much belly movement try this: Blow all of your air out slowly - your abdomen will squeeze tight. Relax everything to allow the inhale to flow into all the spaces including into your belly. It's ok if it takes practice! This is an important skill. Even if you think your ribs are moving - this will give you more amazing space for breath: Reach one arm over head and into a slight side bend (mostly up). Allow your other hand to reach across your body and over the side/back of your ribs. On your inhales breath wide into the palm of your hand feeling your ribs pressing wide and open through the back, on your exhales reach higher as you imagine your diaphragm lengthening up along the insides of your rib cage. Try this for several breaths on one side making sure the front low ribs are dropped slightly (not popping forward). Before switching sides, make sure you pause in the middle and feel a difference in your breath side to side. If you do - this exercise is a big deal for you!

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