Free Chair Yoga for You: A Practical Guide by Clarissa C. Adkins, Olivette Baugh Robinson, Barbara Leaf Stewart Page B

spinal degeneration – When bending forward from the waist, go only about 45 degrees (not chest to thighs).
    Spinal arthritis/bone spurs and degeneration – When bending backward, keep the head straight rather than allowing the head to fall back.
    High or low blood pressure – On postures that move the head and/or chest up or down, move slowly to allow for the body to adjust to the change.
    The above is a list of the most common contraindications. Most importantly, listen to your body and your physician.

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    BREATHING EXERCISES
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    Breath is life.
    — Krishnamacharya
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    Correct breathing is one of yoga’s key principles. The outcome of relaxation can quickly be obtained through basic breathing exercises. It also helps you maintain focus, heat in the body, and good circulation throughout your practice. These exercises are also beneficial for the respiratory, circulatory, and nervous systems.
    Yoga breathing is usually done through the nostrils, which helps keep heat in the body as opposed to most aerobic exercise where you usually exhale through the mouth to help cool the body.
    Keep in mind that when one is becoming accustomed to breathing techniques, it is common to become a bit light-headed, dizzy, or tense. Try these techniques a little at a time and with a relaxed and open mind. If you experience anything uncomfortable, then stop and try again another time.
    ABDOMINAL BREATHING
    Inhale deeply through your nose. Allow the abdomen to expand, which helps lower your diaphragm, and bring oxygen into the base of the lungs. Exhale through your nose. Contract your abdominal muscles, pull your abdomen in, and raise the diaphragm, pushing out air.
    If this is new to you it will feel awkward at first. Try the exercise while lying on your back with one hand over your belly button. Feel the rise and fall of your abdomen.
    COMPLETE BREATH
    Beginning with the abdominal breath, focus on this outward and inward movement of the belly for a few breaths. When this feels comfortable, focus on bringing this expansion upward toward the chest on the inhale as if you were filling up a pitcher with water. On the exhalations, the water is draining out of the pitcher.
    ALTERNATE NOSTRIL BREATHING I
    You can experiment with many variations of Alternate Nostril Breathing. Here is one of the simpler versions: Hold up your right hand. Fold down your index and middle fingers. You will use your thumb and fingers to gently seal your nostrils closed. Close off your right nostril with your thumb while you inhale through your left nostril. Close off your left nostril with your fingers. Release the right nostril and exhale through your right nostril. Inhale through the right nostril. Close right, release left, and then exhale through the left nostril. Continue back and forth for a minute or longer. Your breathing should be relaxed and rhythmic.
    ALTERNATE NOSTRIL BREATHING II
    Hold up your right hand. Fold down your index and middle fingers. (You will be using your thumb and ring finger to hold down nostrils.) If you find this too uncomfortable, just use your thumb and index fingers. Close off your left nostril with your fingers. Inhale through your right nostril for a count of four. Lift your fingers and close your right nostril with your thumb. Exhale to a count of eight. Try this for about a minute and then switch sides. Close off your right nostril with your thumb, inhaling through your left nostril for a count of four. Lift your thumb and close off your left nostril with your fingers. Exhale to a count of eight.
    ALTERNATE NOSTRIL BREATHING III
    This exercise helps to clear and calm the mind. [Note: Pregnant woman should check with their doctor before retaining the breath.] Close off your right nostril with your thumb, and inhale to a count of four. Close off your left nostril with your fingers, holding your breath for a count of sixteen. Lift your thumb, and exhale for a count of eight. Inhale to a count of four. Close and hold for a count