You begin practice by setting your feet apart, directly under your shoulders, and parallel. You take a deep but gentle breath in, setting your posture as straight as you can from the top of your head to the center of your feet. Then you exhale and settle in, relaxing your arms by your sides. Now the internal work begins.
You start by focusing your attention on your breath – seeing that your inhale and exhale are even and smooth. You let go of any external concerns and allow yourself to be fully present, consuming your awareness in the task of feeling the subtle sensations of your inner body. Then you begin to breathe with your lower torso, relaxing your low abdomen, waist, and lower back, and allow the whole area to gently expand on your inhale and relax on your exhale.