Perform the full salamander exercise for better breathing
Get down on all fours, supporting your weight on your knees and the palms of your hands.
You can rest your hands on the floor, but it is better if you place the palms of your hands on a desktop, a table, the seat of a chair, or the pillows of a sofa. Your head should be on the same plane as your spine.
Find the right head position for your head. Your ears should be neither lifted above nor dropped below the level of your spine.
To find the right head position, lift your head slightly above what you think is right. You should be able to sense that your head is slightly raised. Then lower your head slightly below what you think is right. You should be able to sense that your head is lower than it should be. Go back and forth between the two positions. Take your head up a little, and then take it down a little. Try to find a position in the middle where your head does not feel too far up or down. Although you may never find this position exactly, you can begin to zero in on it.
- Once you have found a good position for your head relative to your spine, look to the right with your eyes, hold them in that position, and side-bend your head to the right by moving your right ear toward your right shoulder.
- Complete the movement by letting the bend in your side continue beyond your neck, all the way down to the base of your spine.
- Hold this position for thirty to sixty seconds.
- Bring your spine and head back to the center.
- Repeat all steps above, but on the left side.
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