"The diaphragm is the major muscle used for respiration. As the lungs fill during inhalation, the diaphragm descends toward the abdominal organs. During exhalation, the lungs deflate and the diaphragm relaxes."
The origins of yoga are thousands of years old. Stone carvings that depict yoga postures have been found by archeologists dating back about 5000 years. The word yoga means “union” or “to unite.” In yoga we unite the mind, body, spirit and breath. It can be practiced by anyone, regardless of age, gender, religion, or fitness level.
There are very few prerequisites to practicing yoga. Bare feet are essential, as well as loose comfortable clothing. Slow, controlled movements make sure that each posture is performed only to the farthest comfortable depth. Eating a few hours before practice, ensures that you do not have a full stomach nor an empty one. It is important to remember that you should never feel pain. Pain is your body’s way of telling you to STOP. Always respect it.
Be mindful of your breath. Your breath should be comfortable and steady while holding postures. During vinyasa (flowing movement) asana (postures), the breath should still be comfortable and steady, but may take on a more forceful quality. If you cannot breathe rhythmically, that is a sign that you are practicing too strenuously. Take a step back and slow down. Do not compete - with yourself or anyone else. This is your practice and your time. Do only what you are comfortable with and hold each posture, or practice each breath, only for as long as you remain in your comfort zone. I’ve heard a saying many times that I particularly identify to yoga. “Do not worry about your destination, enjoy the journey.” Your perfect posture is what you can do today, right now, this minute. Relax...and enjoy your journey.
As we learn to breathe properly it is important to note we are required to use our lungs correctly. Many of us use only 1/5 to 1/3 or our lung capacity, breathing only into the upper portion of our lungs. As we age and acquire more stress and tension in our lives, our breathing becomes less and less integral. Take note of your breathing pattern the next you are anxious, scared, angry or frustrated. Compare it to a time when you are feeling relaxed, joyful or content. You can affect your emotions with the rhythm of your breath. Slow, relaxed breaths promote harmony and tranquillity.
The diaphragm is the major muscle used for respiration. As the lungs fill during inhalation, the diaphragm descends toward the abdominal organs. During exhalation, the lungs deflate and the diaphragm relaxes. Slow deep breathing allows for a good massage of the abdominal organs as well as strengthening and toning the abdominal muscles.
Each of the following breaths can be performed on its own or along with an asana. If combining the breath with asana, hold the asana for as long as comfortable. If you are a complete beginner, start with about 10 seconds. Gradually increase your holding time. If you are practicing the breath on its own, begin with 5 to 10 breaths. Again, increase the number of breaths as you become more comfortable with it.
The first breath we will look at is the COMPLETE BREATH. It is the basis of all other breathing techniques. In it we learn to slow our breath from a usual 15 to 20 breaths per minute to about 6 breaths per minute. Here we begin to understand how to correctly and completely fill our lungs with the much needed life force or prana. The Complete Breath is an excellent way to begin to reduce tension.
Let’s begin by performing a few Abdominal Breaths, just to see what it feels like to use the lower portion of our lungs. Sit comfortably with your shoulders relaxed and your chin level with the floor. Your back should be erect, but not rigid. Inhale through your nose letting your abdomen expand. Allow your ribs and chest to remain soft and relaxed. Exhale, through your nose, contracting the abdomen and relaxing the diaphragm. Practice this a few times. Be aware of how you feel. With your next breath, begin expanding the abdomen then continue to inhale and expand your rib cage and then fill your chest with breath. Begin to exhale by contracting your abdomen, then squeeze your ribs together and lastly, relax your chest. Continue to breathe in this fashion. This is the Complete Breath and along with reducing stress, it improves the quantity and quality of oxygen that enters your body. It helps to combat shortness of breath, calm the nervous system and the mind, and improve digestion. This is the breath to practice when feeling angry, impatient or nervous. It lowers the blood pressure and massages the heart. As you continue to breathe, notice if you can take the breath into not only the front of your body, but into the sides and back of your body as well.
The UJJAYI BREATH (Victorious Breath) is another traditional yoga breath. It too, richly oxygenates and purifies the blood, lowers blood pressure and is beneficial to those who suffer respiratory problems such as asthma. The Ujjayi breath helps to remove phlegm from the throat and improve digestion. It calms the nervous system and helps to draw the mind’s attention inward allowing the practitioner to stay focused.
The Ujjayi Breath takes the Complete Breath one step further becoming a more dynamic breath. This time as you inhale through your nose, the breath passes across the roof of your mouth to the back of your throat with a hissing sound. It sounds like the flow of the ocean tide. As you exhale, the air is pushed out past the back of your throat, then across the roof of your mouth, out your nostrils. The epiglottis is slightly restricted to obtain the hissing sound. This one is a little tricky and may take some time to perfect.
The third breath is called the KAPALABHATI BREATH (Skull Shining Breath). It is not recommended for those who suffer with emphysema, blood pressure problems or women who are pregnant. This is a very strong abdominal breath. Slowly and fully inhale through your nose. Exhale very quickly through your nose, as though you have been punched in the stomach, by contracting the abdominal muscles back toward your spine. Relaxing the abdominal area, begin another breath repeating the same forceful action for the exhalation. The inhalation should take slightly longer than the exhalation. Many of the benefits attributed to the Complete Breath and Ujjayi Breath pertain to the Kapalabhati. The strong pumping action of this breath also stimulates the liver, spleen and pancreas and helps to relieve constipation.
By Sheri Kauhausen at http://www.rapunzelgifts.com/
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