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