Three Part Breath

Finding your seated posture is essential for a sustained practice, If the mind is not going to be constantly drawn towards the body through discomfort.  

MUKTASANA

Muktasana is a variation of siddhasana. The heel of one foot is placed at the perineum, with the other heel resting in front on the floor. Muktasana, meaning liberation posture, is perfect for pranayama and meditation. It is slightly more accessible than siddhasana, while retaining the benefits.

CORRECTLY ALIGNED

If the hips are open the knees will readily fall out below the pelvis, ensuring the pelvis sits in a neutral position. The lumbar spine will then retain its natural lordotic curve, making it easier to remain upright throughout. If needed, sit the tailbone on a cushion and this will tip the pelvis forward. It may then be necessary to support the knees if the thighs are tight.    

 CREATING SPACE!

The purpose of this exercise is to prepare the lungs for deeper pranayama practices, and to begin to understand and implement spontaneous kumbakha.  

The exercises set out here combine classical pranayama practices to achieve greater lung capacity leading to a controlled yet effortless practice.   

BEGINNING THE PRACTICE

Now seated begin by closing the eyes and turning the awareness towards the tip of the nose.

PREPARING THE MIND & BODY

As mentioned earlier if the body is uncomfortable then it becomes much harder to turn the attention to the breath. Yoga asana will prepare the body for prolonged seated practices, but if the mind is agitated the body will follow.   

VAGUS NERVE TONING

A technique known as vagus nerve toning can quickly bring the mind into a calmer state, and therefore the body.

  • Begin by observing the natural flow of the breath for a few minutes. Now take the breath down to the lower part of the belly, while noticing the belly expanding on the inhale, and retracting on the exhale.  
  • Next begin to slow down the breaths, until around six per minute.
  • Continue for a few minutes.

Now it will be easier to settle the mind.  

ADHAM PRANAYAMA

Adham Pranayama is abdominal or Lower Lobular Breathing. The breath is controlled and directed into the abdomen only. Autonomic breathing is of this type only.

  • Practice taking the breath into an out of the abdomen only.
  • Visualise the breath beginning at the centre of the abdomen and expanding out in all directions simultaneously, in a three dimensional way.
  • Practice isolating the breath into this space
  • Practice for five minutes

  MADHYAM PRANAYAMA

Madhyam Pranayama is thoracic breathing, or Between-the-ribs. The breath is controlled and directed into the middle lobes only.

  • Practice taking the breath into space behind the ribs only.
  • Visualise the breath beginning at the centre of the chest and expanding out in all directions simultaneously, in a three dimensional way.
  • Practice isolating the breath into this space
  • Practice for five minutes

ADHYAN PRANAYAMA

Adhyam Pranayama is Clavicular or High Lobe Breathing where the breath is controlled and regulated into the superior lobes of the lungs.

  • Practice taking the breath into space at the top of the chest only.
  • Simultaneously feel the breath lifting the,
  • top of the chest
  • the top of the back
  • and underneath the top of the armpits 
  • Avoid lifting the shoulders and taking breath into the head
  • Practice isolating the breath into this space
  • Practice for five minutes

KEEP THE BREATH EVEN

Keep the breath even in each stage of the practice. Dont force the breath, but allow it to evolve. Work up to a count of three in each of the spaces.

THE PRACTICE

is essentially one complete inhale and one complete exhale, in which the breath is taken equally into the abdomen, then the rib cage area, and finally the upper chest.   

Practice taking the breath into each space individually while creating a long smooth inhalation and exhalation.

  • Begin your inhale in the abdomen.
  • Continue the inhale taking it into the ribcage area (Thoracic).
  • Finally draw the breath into the upper chest.  
  • Now begin the exhale from the top of the chest
  • Taking it down into the ribcage.
  • And finally, the abdomen.
  • Keep the breath equal in each space, working up to a count of 9 on the inhale and exhale.
  • Continue with this practice for 5 minutes.

VIDEO

Martin Thompson.

CONTACT MARTIN

  • Call Martin on: 07787357306
  • Email: askyogadharma@protonmail.com

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