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Article #870 : The proper way to breathe when doing Yoga

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Yoga Breathing

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






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