The Practice: As we are still laying the groundwork for the pranayama practice, we will hold off on discussing the bandhas. If these are familiar to you from your own practice, feel free to add at your own discretion.
Last post we explored differentiating and integrating ribs and diaphragm, the two major structural movers of respiration, in perception and action. It is important to be able to feel the location, shape and movements of these 3-dimensional structures to help make sense of how and where we store tension, and how and where we breathe more effortlessly. This practice can last a lifetime, but today we change our focus to look at two volumes or energy centers where deeper levels of balance and opening can be explored. The movements centered on these volumes are radial expanding and condensing
, as represented by the movements of the Hoberman sphere.
The outbound or centrifugal force seeks balance with the inbound or centripetal force. In the dynamic of the human body, this balance of energies is called ‘tensegrity’. The center point is always still. Although we will feel ribs and diaphragm in the background, our attention will be directed to the energy moving, not the physical structures.
Imagine two spheres of energy, space, action and perception in the body. The first is centered behind the navel at the bi-furcation of the aorta and vena cava. The second is centered at the sino-atrial node, at the back of the heart, just about in the center of the chest. Hopefully they will overlap in their expansions, with the area of overlap being centered on the 3rd chakra area of liver, stomach, spleen and kidneys.
Begin lying in a supported savasana or pranayama position. (In supported pranayama the spine is supported with a pranayama bolster or accordion folded blanket.) In your 
imagination dissolve all structures, from skin to cells. Just a vibrant energy field sustains your attention. Starting by allowing the navel center to be the volume for inhalation and exhalation, allowing the heart center to be relaxed and receptive. In radial expansion, the in-breath moves outward in all directions passing through the body, outside the body, as far as comfortable without force or strain. When the limit of expansion is reached, allow a gradual condensing of the energy back into the navel center. Allow the inbound energy to travel at roughly the same speed as the outbound energy. At the two endpoints, dissolve all tension so the pause becomes a gateway to the infinite stillness.
You will, of course, feel the various tissues as the energy moves in and out. Try not to react from them, but discover how the energy can pass through them, transforming your perception from density to fluidity. Skin, muscle, bone, and all other connective tissues can feel fluid when open and relaxed. When the fluid body awakens, we discover billions of years of wisdom ready to nurture us.
Now, shifting you attention up to the heart center, repeat the expanding and condensing from hear, this time allowing the navel center to be relaxed and receptive. This may be a more challenging action as the ribs energy may not be familiar with much expansion. Asana practice helps here. As the heart energy expands on the in breath, let the face/skull/brain softly receive this without reacting or trying to help. The feeling is that the brain is actually exhaling, melting into the expanding heart. On the slow release of exhalation, try to not let the ribs help by squeezing or dropping. Just the energy flowing back to the center is all you need. Feel the heart, diaphragm and liver melting, as well as ribs and spine. Be the ocean and feel the waves, currents and tides.
Afterwards you’ve completed your explorations around heart and navel centers, map your inner world from what you have learned. Where are you more perceptive, conscious, fluid relaxed? Where are you denser, more resistant, or even un-consciousness? Remember, once you discover the unconsciousness areas, they are no longer unconscious! Just con-fused.
Next, try the same explorations while sitting. How does this change in gravity affect the movements around the two centers. Finally, do this standing in tadasana with the hands resting on the wall for support and extra grounding. Lying, sitting and standing are the three most common positions for the human body. Discovering how posture and breathing are related is the the first step on the journey of hatha yoga. We will soon see that sitting is the ideal for deeper breathing work, as it is more grounded than standing and more alert that lying down. Eventually, the majority of the practice will be done sitting.