The 4/4 Energizing Breath (Yoga)?

Question

i found these http://www.yogatech.com/kysets/44breath.html instuctions but i get lost when it says pull the navel point towards the spin, from there on i am lost. Does anyone have a video or a better way of explaining it or am i just stupid

Answer 1

Okay you are breathing in in 4 parts... breathe in a little, pull the navel to the spine and release. breathe in a little more, pull the navel to the spine and release. do this on each part of the breath in, then as you exhale, exhale a small part, pull the navel to the spine and release. The instructions describe this as "pumping" so think of that as you pull inward and release, as if you are pumping it hard. Do this only as much as is comfortable, you don't want to wear yourself out doing it, but you also want to challenge yourself. find a balance.

While doing the breathing exercise, you should be pressing the palms together with energy (it is described as "vigorously" in the instructions). That means really push :) Push only as much as it doesnt distract you from the breathing exercise though, and as you get better at the exercise, you can begin to add more energy to the pressing, as well as to the pumping of the belly with each pause in the breath. does that help?

Answer 2

Basically when it says to pull your naval toward your spine, it's telling you to keep your abdomen locked as much as you can--your muscles tight rather than allowing your stomach to relax out as it's inclined to do normally.  When you imagine your naval pulling back to your spine, your spine straightens and you'll be strengthening both your abdominal muscles and your spine.  

Hope this helps!