Stand upright, sensing moment by moment for a dynamic, active alignment in your bones.
Starting with a hand near the middle of your torso, bend the knees slightly and drop the palm toward the floor as you allow a breath to drop deep into your belly. On the rebound of the exhalation, count “one” as you gesture upward with the hand.
Breath by breath, increase the depth of the inhalation and the duration of your count, without collapsing through the spine or throat. Allow the in-breath to be a downward release, and the counting to be an expansion upward and outward.
When you’re finished, take a few moments to sense your breath and any shifts in your energy or alignment. Try to take this awareness with you into the next thing you do.