PRELIMINARY BREATHING EXERCISES
Our lungs have amazing power to contract & relax opening up 72 crore of air spaces. Pranayam are disciplined breathing techniques some simple breathing techniques, and breathing patterns make the performance & understanding of Pranayam better & deeper. They not only help in activating and increasing the capacity of the lungs but also are good as a meditation on breath. The important one among them are: -
- Clavicle Breathing (Upper Lungs)
- Thoracic Breathing (Middle Lungs)
- Abdominal Breathing (Lower Lungs)
- Full Yogic Breath
- Ratio Breathing
- Breathe in to the upper lungs and as you breathe in feel the stretch in the collar bones & the rounding off the shoulders.
- As you breathe out feel the relaxation in the collar bone & shoulders.
- As you breathe in feel the expansion of chest cavity, stretch in rib cage and full expansion of lungs.
- Feel the overall expansion in the chest cavity opening up the middle lungs.
- As you breathe out feel the relaxation in rib cage & chest cavity & contraction of the lungs.
- As you breathe in feel the expansion in the lower abdomen especially, below the navel.
- As you breathe out feel the contraction in the abdomen or below the navel.
- Allow the lower lungs to open up and feel the stretch in the abdominal muscles.
Full Yogic Breathing
- Full yogic breath refers to the over all expansion & contraction of lungs utilizing all the 3 compartments the upper, the middle and the lower lungs. It is a combination of the clavicle, thoracic & deep abdominal breathing. The visual here is either the water level rising & falling in the bucket or the mercury rising & falling in the thermometer.
In ratio breathing the ratio of inhalation and exhalation is maintained as per counting as follows:
1:1:1 Beginner Stage
1:2:1 Intermediate Stage
1:4:2 Advanced Stage
PATTERN: Breathe in: Hold: Breathe out