Bummer,
I typed this up, but must not have sent it. 
The quick answer is found in the manual under bullets 9 &10 of the Breathing of the Universe exercise. It's a simple, yet powerful Toaist technique, one usually doesn't give much thought to.
As for concerns over the reverse breathing, it all depends on what system you talk to. I don't care to focus on other's concerns when it's taken care of.
One of the benefits of doing SFQ is the advanced level of work students get to do right away. Along his journey, he's studied under many a master that wouldn't accept you into the class without being able to do two hours in the full lotus.
Lucky us,
Shawn
