Tracing the Limb Exercise

How

Choose an arm or leg to start (an arm is easiest). Imagine it as a hollow tube. On a slow inhale, "pull" the breath through fingertips, hand, forearm, elbow, to the shoulder, packing it full at peak inhale — imagery like a golf ball moving through a garden hose can help. On the slow exhale, let the sensation move back down and out through the hand and fingers. Repeat for 10–20 breath cycles on one side, then pause and compare it to the other side before switching. If a full pass is too much, trace a smaller segment (fingertip to wrist) and build up over time.