YOGA POSES

Articles In This Section:

· YOUR BODY CAN'T LIVE WITHOUT AIR

· PHYSIOLOGY OF BREATHING

· YOGA HELPS WITH YOUR BREATHING

· PRANAYAMA ISN'T ALL OF THE BREATHING

· YOGA METHOD FOR BREATHING

· YOGA POSES

· MASTERING THE YOGA TECHNIQUES

· BREATHING TECHNIQUES

· ADVANCED YOGIS

This deep rhythmic breathing, for which a few simple exercises follow, is not to be confused with the kind of effortless dynamic breathing which you should also learn, then assimilate so completely that you will be doing it unconsciously all the time. Most of us breathe in short staccato jerks, shallowly, aimlessly. If for a while you take time to watch yourself, if you train yourself to breathe more slowly and more deeply, though without the pause between inhalation and exhalation as recommended for special exercises, the new rhythm will shortly become automatic. From about fifteen breaths a minute—or 21,600 each twenty-four hours—you will have reduced your tempo by possibly three breaths a minute, which is twenty percent, or 4,320 per day. Such a slowing-down means a corresponding easing of the wear-and-tear on the entire body—less work for the heart, lower blood pressure, a relaxation of body tensions, and quieter nerves—in short, still another way to lengthen the years of your life and make them enjoyable!

Of all the Yoga exercises and poses, the breathing routines are done with least effort. They take very little time and may be done anywhere, just as effortless Dynamic Breathing may be practiced while you go out for a walk or sit in an easy chair to rest. So even if you have no time for any of the routines discussed in other chapters, under no circumstances omit your deep breathing, regardless of how crowded your schedule or how long your day.

The following deep-breathing exercises are most effective if done upon arising. They are best performed before an open window but may also be practiced before going to bed or even sometime during the day.

Stand erect and at ease. Place the hands on the hips, elbows well out and never forced backward. Draw the chest straight upward, then press the hip bones with the hands in a downward direction. By this means a vacuum will be formed and air will rush into the lungs of its own accord. Remember to keep the nostrils wide open so that the nose may serve as a passive channel for inhaling and exhaling. The breathing should be noiseless. Remember to stretch the upper part of the trunk. The chest must never be cramped, the abdomen should be naturally relaxed, the spine and neck straight. Remember not to draw the abdomen inward; lift the shoulders up, never force them back.

To exhale, allow the ribs of the upper part of the trunk to sink down gradually. Then lift the lower ribs and abdomen slowly. Again, care must be taken not to bend the body or arch the chest. Exhale silently through the mouth. At first do not retain the breath after inhalation. Start with three or four rounds a day; increase by one each week.