| With the ever-increasing incidence of
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| | First inhale by filling the abdomen and
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| lifestyle diseases like cardio-vascular
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| | then CONTINUE inhaling as you expand and
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| and nervous system disorders, the time
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| | fill the chest. Then exhale first from
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| has come for us to address this
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| | the chest as it empties and falls and
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| ourselves, fair and square WITHOUT
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| | then CONTINUE exhaling from the abdomen
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| external dependence.
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| | as it draws inwards completely. This is
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| Did you know that reprogramming your
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| | one round of the full yogic breath.
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| natural breathing technique would not
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| | Repeat this for 20 rounds.
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| only help in preventing these problems
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| | Remember the pattern… Inhaling - abdomen
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| but also help in the “reversal” of
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| | then chest; Exhaling – chest then
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| several such harmful conditions? Yes,
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| | abdomen.
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| it’s not only possible but proven too. In
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| | GOLDEN RULE: All of the above steps
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| fact leading cardiac experts are
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| | should be done WITHOUT strain. The
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| advocating the benefits of “correct”
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| | natural tendency is to heave with effort.
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| breathing to their patients.
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| | The right way is to make it smooth and
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| Surprising as it is, almost none of us
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| | effortless. Go slow and easy.
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| use the full capacity of our respiratory
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| | Initially you will experience unevenness
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| organs. This is aggravated by our
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| | or bumps in this breathing process – as
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| sedentary lifestyles and leads to several
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| | if there are 4 separate parts to the full
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| complications popularly called -
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| | yogic breath. This is natural
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| lifestyle disorders.
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| | considering the years we have spent
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| The first question that comes to mind is
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| | breathing improperly.
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| – “How can I alter my natural breathing
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| | Instead, try to picture this breath as a
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| process?” Well, astonishing as it may
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| | continuous wave like pattern – as if the
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| seem, it’s true. By training our body to
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| | breath moves up from the navel to the
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| breathe in a particular fashion, we
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| | throat with every inhalation and then,
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| re-program our involuntary system to
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| | down from the throat to the navel with
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| adopt this new way of breathing.
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| | each exhalation. It may take a few weeks
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| This breathing technique is called the
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| | of practice to perfect a “SMOOTH flowing
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| “Full Yogic breath” or simply Yoga
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| | pattern with MINIMUM effort and with
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| breathing.
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| | MAXIMUM capacity.”
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| Without wasting time, I’ll plunge right
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| | This is the desired effect!! Over time,
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| away into the technique followed by its
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| | the yoga way of breathing will come
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| overwhelming benefits.
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| | naturally to you.
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| First, lie down on your back, relaxed,
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| | And now for the all-important benefits…
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| with hands and legs outstretched and eyes
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| | The full yogic breath is the basic
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| looking up at the roof. Gently close
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| | building block of the powerful yoga
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| your eyes and relax.
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| | breathing techniques, also called
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| Step 1: Abdominal breathing
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| | ‘Pranayama’ in Sanskrit, which are known
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| Observe your natural breath. You will
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| | for their multifarious benefits.
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| notice that as you inhale the abdomen
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| | But the tangible benefits of the full
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| rises and then falls with exhalation.
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| | yogic breath are that it:
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| Watch this for a few moments to check
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| | Releases acute and chronic muscular
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| this flow. Now begin to deepen, lengthen
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| | tensions around the heart and digestive
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| and extend that movement. That is, while
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| | organs.
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| inhaling, let the abdomen rise to its
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| | Helps sufferers of respiratory illnesses
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| limit and at exhalation let it fall
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| | such as asthma and emphysema to overcome
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| completely. Keep the chest still during
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| | the fear of shortness of breath. It
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| this entire process – only move the
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| | actually increases lung capacity.
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| abdomen. Continue this for 20 breaths and
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| | Encourages proper nervous stimulus to
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| then rest.
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| | the cardio-vascular system
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| Step 2: Thoracic (chest) breathing
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| | Dramatically reduces emotional and
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| Again observe your normal breath, this
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| | nervous anxiety
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| time focusing your attention on the
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| | Improves detoxification through
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| chest. You will notice the chest moving
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| | increased exchange of carbon dioxide and
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| slightly up at inhalation and down with
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| | oxygen
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| exhalation. Again observe this pattern
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| | Amplifies the auto immune system by
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| for a few moments. Now again, begin to
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| | increased distribution of energy to the
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| deepen, lengthen and extend that
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| | endocrine system
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| movement. This time, on inhalation expand
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| | Calms the mind and integrates the mental
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| and lift the rib cage, filling the lungs
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| | / physical balance.
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| completely. Then on exhalation, let the
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| | And the real icing is that it
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| lungs collapse fully, sinking to the
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| | contributes to both vitality and
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| limits. In this step, keep the abdomen
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| | relaxation through this single practice.
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| still, moving only the chest. Do this for
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| | With such powerful all-round benefits,
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| 20 breath cycles and then stop
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| | do you really need to be “motivated” to
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| Step 3: Full Yogic breathing
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| | get going?
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| This combines the above 2 steps in the
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| | Go ahead, and take charge of your life
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| following way:
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| | like never before.
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